Tartalomjegyzék
Tartalomjegyzék
Aging is a natural process involving a gradual decline in cellular repair and physiological function. Scientifically, aging is partly due to an imbalance of antioxidants and free radicals within the body, which leads to oxidative damage that accumulates over time.
Free radicals are unstable, highly reactive molecules that damage the body’s cells on a molecular level. Over time, this cellular damage accumulates, contributing to aging. Antioxidants, which are naturally found in many plant-based foods, neutralize free radicals, reducing oxidative stress and damage to healthy cells. Common sources of free radicals include:
While no supplement can stop the aging process, research suggests a variety of vitamins, minerals, and nutrients may help slow the signs of aging, slow the aging process overall, and help prevent age-related diseases when combined with a healthy diet and lifestyle.1 Let’s explore the daily habits, foods, and nutrients we can incorporate into our routines to help our bodies age gracefully.
Curcumin is the active compound in turmeric, a bright yellow root belonging to the ginger family. Curcumin, a rich source of phytonutrients and antioxidants, offers proven health benefits, including decreased inflammation. Studies suggest curcumin may help protect against and reduce the risk of heart disease.2 As a rich source of antioxidants, curcumin supports healthy aging by naturally fighting free radicals.
Curcumin can be consumed through the whole turmeric root purchased at the grocery store or farmer’s market. To prepare turmeric, peel the outer skin to reveal its bright yellow/orange flesh. Dice or chop the turmeric and add to a variety of recipes, from rice, soups, sauces, smoothies, baked goods, and more! Curcumin can also be taken as an oral supplement in a capsule, gummy, or even a powder that can be added to smoothies or recipes.
Turmeric and its active component curcumin, can be consumed daily. However, high doses in a single serving may lead to gastrointestinal upset, including diarrhea, indigestion, gas, heartburn, or even yellow stool.
Curcumin may interact with certain blood-thinning drugs, such as aspirin, clopidogrel (Plavix), and warfarin (Coumadin). High doses of curcumin can also be harmful to kidney health and may lead to kidney stones. Lastly, curcumin may interfere with the body’s ability to absorb iron—so space out consumption of curcumin and iron-rich foods or supplements.
Collagen supplements have grown in popularity for their potential to support gut, joint, and bone health as well as skin, nail, and hair growth. Collagen is the main structural protein in skin, bones, tendons, and ligaments. In the skin, collagen not only provides structure but also impacts the skin’s appearance. Collagen affects the skin’s elasticity, helping it look plump and minimizing wrinkles for a smoother, more youthful appearance.
The body naturally creates collagen, but as we age, the body’s ability to produce collagen decreases by about 1 to 1.5% each year. Collagen supplements have become a popular way to support the natural aging process by increasing collagen in the body.
Collagen comes from food sources such as bone broth, chicken, fish, and beef. Collagen supplements are available in powder, capsule, or liquid form.
People with certain dietary restrictions, like vegan, vegetarian, kosher, or halal, may need to avoid collagen supplements. Individuals with kidney disease should also use caution when taking collagen supplements, as collagen increases protein levels in urine, which could increase the risk of kidney damage. Collagen may interact with certain medications, so consult your healthcare provider before adding collagen to your wellness regimen.
Crocin is a carotenoid chemical found in flowers like crocus and gardenia. The spice saffron is derived from the flower of crocus sativus. Crocin is the main pigment that gives saffron its bright golden-red-yellow color.
Crocin supports aging by acting as a powerful antioxidant, helping reduce oxidative damage to healthy cells and fighting free radical damage. Crocin may also help improve mitochondrial function and reverse age-associated neuroinflammatory markers.3
Saffron offers additional health benefits, including supporting brain function, protecting the brain and eyes against aging, improving PMS symptoms, reducing menstrual cramps, supporting the vascular system, and enhancing anti-allergy and anti-inflammatory processes.4
Cooking with the spice saffron is a great way to enjoy crocin’s benefits. Saffron can also be consumed as an oral supplement in capsule or gummy form.
Saffron may increase uterine contractions, so women who are pregnant or trying to conceive should avoid it. Individuals with severe liver disease or kidney disease should avoid crocin.
EGCG stands for epigallocatechin gallate, or epigallocatechin-3-gallate, and is a type of plant-based compound known as catechin. EGCG is naturally found in a variety of plant-based foods. High in antioxidants, EGCG may support aging by helping fight free radicals, reducing inflammation, and supporting mitochondrial function.5
EGCG is most commonly known for being abundant in green tea, especially matcha green tea, as well as cacao, prune juice, and pome fruits like apples and pears. It can also be consumed as an oral supplement.
High doses of EGCG may increase the risk of liver and kidney failure, dizziness, low blood sugar, and anemia. Women who are pregnant or trying to conceive should avoid EGCG supplements, as they may interfere with the metabolism of the B vitamin folate, an essential vitamin for fetal growth and development. Lastly, EGCG may interfere with cholesterol-lowering medications. Consult your healthcare provider before introducing a new supplement such as EGCG to avoid possible negative drug-nutrient interactions.
Hyaluronic acid, also known as hyaluronan or hyaluronate, is naturally produced by the body and is very beneficial for skin and joint health. Due to its ability to help the body retain water in the skin and joints, hyaluronic acid can help improve skin elasticity, reduce the appearance of fine lines and wrinkles, and support an overall glowing, hydrated appearance.
Food sources of hyaluronic acid include bone broth, starchy root vegetables, soy products like tofu and edamame, kale, oranges, and sweet potatoes. Oral hyaluronic acid can also be consumed as a supplement in capsule, powder, or liquid form.
Hyaluronic acid is generally safe, and reactions are rare.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and powerful antioxidant that helps protect cells against free radical damage and plays a crucial role in collagen production.6
Vitamin C-rich foods include citrus fruits like oranges and lemons, kiwi, sweet potatoes, bell peppers, and broccoli. Vitamin C can also be consumed as a supplement in capsule, tincture, or powder form. Vitamin C in skin care products can also help reduce dark spots, fine lines, and redness.
Vitamin C is generally considered safe, especially when consumed from whole foods. Taking more than 2,000 milligrams of supplemental vitamin C long term may increase the risk of nausea, stomach cramps, headache, skin flushing, or insomnia. Individuals taking vitamin C with oral contraception or hormone replacement therapy may see an increase in estrogen levels. Vitamin C may also reduce the effectiveness of protease inhibitors and reduce the body’s response to anticoagulants and blood thinners such as warfarin.
Vitamin E is another potent antioxidant and fat-soluble vitamin that helps fight free radical damage to healthy cells. Vitamin E may help to improve the body’s inflammatory response and may help lower C-reactive protein (CRP), a marker of inflammation in the body.7,8
There are eight different forms of Vitamin E, divided into two groups: tocopherols and tocotrienols. In addition to these natural forms of vitamin E, synthetic forms of vitamin E are added to foods and supplements. When reading nutrition labels or supplement fact panels, you can determine if the vitamin E is natural or synthetic by whether it is listed as D-alpha tocopherol (a natural version) or DL-alpha-tocopherol (a synthetic version).
Food sources of vitamin E include sunflower seeds, almonds, olive oil, spinach, avocado, peanut butter, broccoli, hazelnuts, tomatoes, and beets. Vitamin E can also be taken as a supplement in capsule, tincture, or powder form.
Vitamin E is generally considered safe. However, taking high doses of vitamin E may increase the risk of death for individuals with a history of severe heart disease including heart attack and stroke. Vitamin E may also increase your risk of bleeding. Consult your healthcare provider if you’re taking vitamin E, and stop taking it two weeks prior to surgery. High doses of vitamin E may interfere with chemotherapy drugs. They may also reduce blood clotting or interfere with blood-thinning medications.
Coenzyme Q10, also known as CoQ10 or ubiquinone, is a naturally occurring antioxidant in the body. CoQ10 helps with energy production and blood flow, as it is a vital part of the mitochondrial electron transport chain. Mitochondria are often referred to as “energy cells,” as their primary role is to convert nutrients from food into adenosine triphosphate (ATP), the energy currency of our cells.
CoQ10 offers a range of potential health benefits. It may support diabetes and heart health by lowering cholesterol levels, boost fertility by improving egg quality and sperm activity, and bolster brain health. From an anti-aging perspective, antioxidant-rich CoQ10 may help reduce inflammation and oxidative stress, both of which are associated with accelerated aging.
CoQ10 is found in a variety of foods, including meat and meat organs, poultry, and fatty fish like sardines, trout, herring, and mackerel. Plant-based sources of CoQ10 include sesame seeds, pistachios, soybeans, broccoli, cauliflower, asparagus, canola oil, eggs, and oranges. CoQ10 is also commonly taken as an oral supplement.
CoQ10 is generally considered safe. However, individuals taking blood-thinning medication such as warfarin (Jantoven) should avoid CoQ10, as it may make the medication less effective. Those who are pregnant or breastfeeding should also consult their healthcare provider before taking CoQ10.
Beta carotene is a naturally occurring pigment in yellow, orange, and red fruits and vegetables. It has many health benefits, including supporting eye, immune, skin, and lung health, and cognitive function. Beta carotene functions as an antioxidant, reducing damage from free radicals, inflammation, and UV radiation and helping improve the health and appearance of skin.
Age-related macular degeneration (AMD) is a common eye disease that can result in blurry, distorted vision. Studies show that a diet high in beta carotene may help lower risk of AMD. The body converts beta carotene to vitamin A, which plays a crucial role in growth, development, vision, and eye health.
Food sources of beta carotene include carrots, sweet potatoes, red and yellow bell peppers, butternut squash, apricots, mango, and papaya. Beta Carotene is also commonly taken as a supplement.
No precautions are needed when eating foods naturally rich in beta-carotene. However, people who have been exposed to asbestos should avoid beta-carotene supplements, as they may increase the risk of cancer. Beta carotene may also increase cancer risk in people who have a history of smoking and drinking heavily.9
Saw palmetto is a shrublike palm native to the West Indies and the Southeastern United States. It has historically been used to support prostate and reproductive health and to ease pelvic pain.10 Saw palmetto is gaining popularity for its potential to support hair growth and skin health, though more research is needed to verify its effectiveness.11
Age-related hair loss, medically known as androgenetic alopecia (AGA), is common in both women and men. Limited research suggests saw palmetto may improve hair density and growth, making it a potential alternative to prescription medications for hair loss.
There are no food sources of saw palmetto. It is commonly taken as a supplement in capsule or tincture form.
Saw palmetto can interfere with the effectiveness of blood-thinning medications and may slow blood clotting in the body. Avoid taking saw palmetto if you take blood-thinning medications like Warfarin (Coumadin), Clopidogrel (Plavix), or Aspirin. In rare cases, saw palmetto may cause liver damage.12 Consult your healthcare provider before taking saw palmetto supplements to be sure they are safe for you.
Nicotinamide riboside is part of the vitamin B3 family. It helps naturally increase nicotinamide adenine dinucleotide (NAD+) within the body.
Chronic inflammation can accelerate the aging process and increase the risk of age-related diseases and disorders like cardiovascular diseases, osteoporosis, and diabetes. Nicotinamide riboside has been shown to increase levels of NAD+ in the body and significantly reduce levels of circulating inflammatory cytokines.13 Low levels of NAD+ have been associated with age-related disorders like Alzheimer’s disease and vision loss, as well as diabetes and heart disease.14
Food sources of Nicotinamide riboside include cow’s milk and yeast-containing food products, like bread, beer, and brewer’s yeast. Nicotinamide riboside can also be taken as a supplement.
Nicotinamide riboside is generally considered safe. However, it’s always best to discuss supplements with your healthcare provider to avoid potential drug-nutrient interactions.
Vitamin D, or calciferol, is a fat-soluble vitamin necessary for building and maintaining healthy bones. Vitamin D has many health benefits and is associated with supporting immune health, thyroid hormone production, and glucose metabolism, as well as helping lower inflammation in the body.
From an anti-aging perspective, vitamin D may support skin health by protecting the skin against ultraviolet (UV) light from the sun.15 Some researchers believe vitamin D deficiency accelerates the aging process.16 Getting enough vitamin D may help reduce chronic inflammation that can lead to aging.
The most effective way to get vitamin D is through exposure to sunlight. While natural food sources of vitamin D are limited, foods rich in vitamin D include egg yolks, liver, salmon, sardines, tuna, mackerel, trout, and mushrooms like shiitake, portobello, and morel. If you are deficient in vitamin D or live in a geographical location with limited sunshine, you may benefit from a vitamin D supplement.
People with high calcium levels, kidney disease, an autoimmune condition known as sarcoidosis, hyperparathyroidism, tuberculosis, or certain types of cancer should consult their healthcare provider before taking a vitamin D supplement.
Aging is a natural process that many cultures consider a privilege. While aging is inevitable, a variety of habits can improve your health and reduce biological age (how old your body’s cells and tissues appear to be based on their condition and accumulated damage, regardless of the number of years you’ve lived).
A healthy diet rich in real, whole foods along with effective stress management, physical movement, and antioxidant-rich supplements can all help fight the signs of aging internally and externally while supporting your overall health.
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FELELŐSSÉGKIZÁRÓ NYILATKOZAT:A jelen blognak nem célja diagnózis felállítása...
Ez a blog nem alkalmas diagnosztizálásra, kezelésre vagy orvosi tanácsadásra. További információk. Ennek a blognak a tartalma kizárólag tájékoztató jellegű. Kérjük, hogy az esetleges orvosi vagy egészségügyi diagnosztizálással vagy kezelési lehetőségekkel kapcsolatban konzultáljon orvossal vagy más egészségügyi szakemberrel. Az ezen a blogon szereplő információk nem helyettesítik az egészségügyi szakemberek tanácsát. A blogban található – konkrét termékekre vonatkozó – állítások nem alkalmasak betegségek diagnosztizálására, kezelésére, gyógyítására vagy megelőzésére.
