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What Is The Importance Of A Balanced Diet For The Body?
Introduction The basic definition of a ‘balanced diet’ is pretty well known- the dietary choices you make on a daily basis need to nourish your body and mind. So, nourishment essentially means eating good quality food that will help your body and mind grow well. But how many of us actually care enough to think twice about what we put into our bodies? We come up with different excuses- one more creative than the last one- busy day, need a good drama to watch or I can’t eat, I have no time to eat a meal and the most ridiculous one yet- all food options seem too healthy. Diet culture now is so bad that eating a properly planned meal means you are ‘dieting’, while eating tasty junk is the new normal! Why Is A Balanced Diet Important For Health? This question is literally a no-brainer, in our opinion. Good food means more nutrients, which translates to your cells and bodily functions working well. Now, what’s not to like about the whole process? Except, nutritious food is not that easy to come by these days. It is like the popular saying ‘Eat anything that comes from a plant, not something that is MADE at a plant’. As for answering the no-brainer- it is simple. Your body needs a variety of nutrients for it to function well- vitamins, minerals, energy resources in the form of carbohydrates and fats, protein to help with healing and regeneration and fiber, along with water to make everything move smoothly within the gut. We have hundreds of cell types- each performing highly specialised functions, which means their nutritional needs are also going to be very specific. But, generally speaking, they get all they need from the food we eat- and that is only if we consume a large variety of foods, often. Eating a varied, well planned diet has a number of advantages, some of which have been listed below- To combat brittleness in bones and to make them strong, yet flexible. To help improve your ability to stay infection free To help your brain perform well- and it does a lot everyday! To prevent brain fog, fatigue and general meh-ness, you need to eat everyday. That is how a balanced diet improves mental health in the long run. To help your heart beat well and regularly- and to ensure that blood supply is good in the body. To ensure that your bone marrow has enough resources to make blood- which is a life giving fluid. To help your skin stay elastic and maintain its barrier function exceptionally, while looking plump and dewy. To help your cells get energy from the food you eat, and to help the gut derive proper nutrition by absorption. To allow your body time and space to heal from wounds or any other inflammatory situations, provided they are not very chronic in nature. For your joints to move well and to stay lubricated and strong For men and women- fertility and wellness is a big priority and good food can help you achieve serious health goals. Food is good for your lungs- as they keep working from the day you are born till you die. Don’t you want to keep them functioning well enough always? Your liver is the major organ tasked with detoxification and breaking down of a lot of components in the body- some harmful but most benign. Since it is a stressful job, providing good resources from healthy food can help your cells regenerate better and work well. How To Maintain A Balanced Diet Daily- The mantra is simple- like Mark Twain once said- “The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.” This means if you don’t like your veggies and fruits- make a conscious effort to include them everyday. If you love your hyper-sweet coffee or chai, then go sugar free or replace it with just water or buttermilk. We have a small but super practical hack for you- imagine your plate has 4 quadrants- NOT equally sized. That is important. The largest quadrant (about 2 halves) should have all your veggies - poriyal,salads, vegetable curry, a quarter of your plate should have whole grains or a carbohydrate source which will keep you feeling full for longer than usual, so you don’t succumb to hunger pangs in between. The third quadrant should contain any protein of your choice- egg, lean meat, tofu, paneer (be judicious with this one as it is pretty fatty too), while the last one should be a dairy product, though if you’d like to go dairy free, it is fine too. You just need the calcium and Vitamin D from an alternative source. Also, never forget good quality fats as your heart needs them to function well. Some examples include ghee, some butter or oils like sesame oil, mustard oil, coconut oil etc. Another thing you could do- is to add lots of veggies of different colours- at least 3 different ones, per meal. Don’t forget your fresh fruits too. They have good fiber and a lot, which is good for your gut and will not let you get hungry soon. Conclusion As to why a balanced diet is key to long-term health- your body has millions of cells busily working away and producing a lot of harmful components in the process- like super oxide molecules or other by-products which can be harmful. These can actively damage DNA in your cells or cause long ranging mutations, leading you to age quicker than usual. A good meal which is especially colourful and fresh can give your body enough antioxidants and anti-inflammatory goodness- to allow your cells to fight the good fight always! FAQs- 1.What is a balanced diet, and why is it important?A balanced diet is one where you include variety in terms of sources of carbohydrates, proteins and fats and have plenty of fiber, vitamins and minerals which are normally found in fresh fruits and vegetables everyday. Drinking enough water everyday should also be a priority. 2.What are the main food groups that should be included in a balanced diet?Proteins, carbohydrates, water, fibre, healthy fats and dairy products should be on your radar, if eating well is your goal. 3.How does a balanced diet affect mental health?A good diet will include plenty of vitamins and minerals- especially the Vitamin B group that the brain needs in decent amounts so it can work well. If your food is not nutritious, then you may have to deal with brain fog and related issues. Antioxidant rich foods are great in helping the brain repair itself. 4.What happens if I don't eat a balanced diet?You will have to deal with a; lot of chronic illnesses like diabetes, hypertension, obesity, feel tired almost always, poor immunity and weight management related issues, among other concerns. 5.How can a balanced diet help with weight management?A well planned meal can help you feel full for longer so that you won’t snack in between.
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Proven Tips to Live a Longer, Healthier Life
Introduction A healthy long life requires the addition of a few choice ingredients and many other spices and condiments- which can essentially help enhance the quality of your life on a daily basis. The well known basic ingredients include diet, dealing with stress, getting enough sleep and exercising on a regular basis- switching between moderate and high intensity workouts to get the maximum benefits. But the so-called spice of life is how you deal with other people- how stable your relationships are, how your finances are and how much time you spend on yourself. So, let us look at the top hacks to improve the quality of your life- and to help you live longer and healthier, starting today! Top Tips For A Long And Healthy Life- The different aspects you can work on, to improve your healthspan, lifespan and dail quality of life have been listed below- Be picky about what you put into your body- in the form of drinks or foods. This means you should take some time out every week and go grocery shopping, plan meals out and eat them on time. What this exercise will help you achieve is- better blood glucose levels and insulin sensitivity, the joy of having cooked yourself a meal and is a guaranteed mental exercise in planning and strategic decision making. Eat a lot of veggies, fruits and nuts everyday- they are chock full of antioxidants, vitamins and minerals- all of which are good for your body. It is time to stop being a couch potato- because, hey, long hours at work make you just that. Don’t repeat the same routine once you are home! Go for a walk, run a bit, play with your little one, go for a swim or do something that you enjoy- like yoga and gossip with friends, dance with a group of like minded individuals and join aerobics classes. Annoy your friends to join you in these shenanigans- better results and more fun all around! This also has the added advantage of letting you de-stress properly. You get to maintain your weight and can greatly reduce the risk of having to deal with a chronic condition like diabetes, hypertension, hypercholesterolemia etc. Talk to your friends about going to places which serve good food and not just a lot of alcohol. Getting drunk on a regular basis can sound like a lot of fun, but your liver is in a world of pain and you do know that hangovers suck, right? Same goes for smoking- if you are a chain smoker, then try to stop gradually but be firm about this decision. Smoking and drinking incessantly can introduce a lot of toxic substances into your body and cause the DNA in your cells to act in weird ways. Plus, you age faster this way and this is not what you want. Love pulling all nighters, catching up on lost time and trying to finish a tonne of stuff? Don’t! Just go to bed and make sure to sleep well. This can greatly impact your mental and physical health in myriad ways. Also, you won’t be as grumpy or annoyed with life if you have slept enough. Less sleep can up your physiological stress levels and cause cortisol levels to build up in your blood. This means you will constantly be in the fight or flight mode and will never feel settled and at ease. More sleep is also bad for you, so try to maintain a good balance. Conclusion These are some essential daily tips for enhancing health and longevity. Granted, longevity and aging are highly dependent on genes, there are plenty of epigenetic factors that can influence them in positive or negative ways. Being consistent with these habits can take you to places, literally and figuratively. These days, getting good quality food can be slightly problematic- what with the advent of aggressive marketing and production of hyper processed junk food. It totally makes sense to turn to supplements in this case- to help your body thrive. Supplements you should ask your doctor about include NMN, taurine, Trimethylglycine, apigenin, resveratrol, creatine, multivitamins etc., though there are thousands of other potent candidates. It is time to be overzealous about healthy habits - because you do want to live for long, don’t you? FAQs 1. What are the most important daily habits to live a longer life? The best things you can do are eat well, eat on time, exercise everyday, sleep well, drink enough water, not drink or smoke too much and ensure that you deal with stress in the right way, you are setting yourself up mostly for a long life, unless you have inherited faulty genes which may cause chronic illnesses or something else happens. 2. Can regular exercise really help extend my life? What type of exercise is best? Exercise in general is good- about 150 minutes every week or more, or 30 minutes per day minimum. You should do aerobic exercises, balance improving exercises and strength training regularly- lift weights. This is good for your heart, helps you prevent depression and you also get to manage your weight effectively. 3. What role does mental health play in living a longer life? If you are not depressed or anxious or have any other psychiatric disorder, then your quality of life is generally way better than someone who has a related condition. You will also not be as stressed, nor will your body have to deal with high levels of inflammation on a chronic basis either. If you have a positive outlook in general, then you also will bounce back if something bad happens. 4. How much sleep do I need to optimize my health and longevity? You need 7-9 hours of sleep every night, if you are an adult, though young children need much more. If you sleep longer than 8 hours, or for less than hours, then you may be in trouble and your body will find it harder to work normally. 5. Are there any proven supplements that contribute to a longer, healthier life? Some well known longevity promoting supplements include curcumin, taurine, resveratrol, apigenin, trimethylglycine, NMN, creatine, magnesium and Vitamin B complex. They work by reducing inflammation, have anti-oxidative properties and can also help cells work better.
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The Science Behind Longevity: What You Need to Know
Introduction A long life span is dependent on many overlapping factors, most of which are not really in our control. But, what about those factors that we can control? We should technically be able to influence them, in subtle ways which can help us live healthier, longer lives. Research shows that some of those factors include lifestyle and the environment a person lives in. Most of the traits related to aging have been decided beforehand, because it is heavily dependent on genes which dictate all cellular processes. What Research Says About Living Longer Aging is a process that involves the genes heavily, so if you have won good genes in the genetic lottery, you are more likely to live healthier for longer, as compared to someone who may suffer from a chronic illness and pass on those mutated genes to their progeny. The easiest way to understand how much the landscape of aging has changed over the last half century is to look at the lifespan of people all over the world- it has increased drastically from the late 40s to over 65 years of age. This has been attributed to nations being at peace, not having wars and having enough resources for food, research and healthcare respectively. Humans in general can live for about 120 years of age, and this is the maximum number according to the information our genes give us. Some people have probably lived for longer but they may have been exceptional in a few ways. The focus now is on how to age better, while understanding epigenetic cues. A good example is this- most of us have genes for hypertension or prediabetes, but if you follow a relatively active lifestyle and don't eat too much of junk, then you are at lower risk of developing such chronic conditions. This is the epigenetics theory- where other influences are thought to be just as important as genes themselves. Latest scientific findings on life extension have shown that if we can try to find some way for telomerases to act slower than usual, the telomere of chromosomes stay on for longer and a person is able to age better. Telomeres naturally have the tendency to get shorter as we age, but with a poor lifestyle and too much stress, we can accelerate this process. The DNA present in all cells undergoes major changes- called mutations that are no longer repaired or taken care of properly- causing the aging process to move forward quickly. Research has shown that there are 9 hallmarks of aging that are known- each of these hallmarks are specific pathways or processes that regulate the process of aging altogether. Older populations present in blue zones have also been studied in detail and scientists have been able to pinpoint to a few genes which determine longevity. What we hope to do is tweak these longevity genes by working on making proper lifestyle choices- this itself is enough for improving healthspan and consecutive lifespan of an individual. Conclusion Extensive research on longevity has shown that eating healthy foods, exercising regularly, prioritising sleep and de-stressing regularly can greatly help kick start recovery pathways in the body. Intermittent fasting increases the activity of guardian proteins called sirtuins- which help cells stay healthy in the long term. Eating less means more sirtuin activation, which can also be achieved by taking specific supplements designed for this very purpose. Sirtuins get activated mainly during times of stress- like starvation, extreme weather and similar instances. The bottom line is- if you focus on 3 main areas- diet, exercise and reducing stress, you can influence the hallmarks of aging enough to slow them down. FAQs 1. What are the key scientific factors that contribute to longevity? Not exposing yourself to harmful substances like alcohol and tobacco, eating a variety of fresh fruits and vegetables, whole grains, pulses, spices and other components on a daily basis, getting some exercise everyday and sleeping for at least 8 hours a night are the requisites for longevity and health. 2. How do genetics play a role in how long we live? A quarter of how we age is heavily dependent on our genes- those which we inherit from our parents. Next comes environmental factors and what you are exposed to or have to deal with in life and the last is lifestyle related components like sanitation, if you have access to medical care and what your standard of living is. 3. What recent scientific breakthroughs have been made in extending human lifespan? The current lifespan for a seemingly normal individual is 71 years old, which is the global average. In India, it is about 68-70 years old. Senolytics are being studied extensively for their ability to influence aging related processes and increase healthspan and lifespan. Gene therapy is also being studied to help people deal with diseases caused by point mutations. 4. What role does diet play in scientific studies on longevity? A healthy diet rich in colourful, fresh fruits and vegetables means you will get plenty of antioxidants and other anti-inflammatory compounds into your system. Fibre is good for the gut and to keep things moving. Fibre also helps in regulating blood glucose levels, which means it also helps you metabolically in the long term. Good sources of fats and carbohydrates help provide energy perpetually to the cells working day and night in your body. Protein helps in repair and in various synthetic reactions. All of these when taken together help cells age better, work better and improve health expectations. Such foods are commonly called ‘superfoods’. 5. What are the common traits of populations that live the longest? If you mostly eat a lot of plant based products and fermented items, eat good quality meat and protein, ghee and get other fats from proper sources which have NOT been ultra-processed, exercise everyday and if you drink or smoke very less, manage to sleep well most nights and like hanging out with other human beings, you will generally live longer than an average human being who does not eat well, sleep well and drinks or smokes a lot.
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Best Healthy-Aging Supplements You Should Be Taking
Introduction Our skin is a remarkable organ- it is the largest one in terms of coverage and size and it performs so many functions- the most well known of which are to sweat, to help regulate body temperature, to feel sensations of various kinds, to basically function as a protective barrier and keep pathogens and other nasties away and finally, it is the site for Vitamin D synthesis, when you are exposed to sunlight. Since there is no way you can stop aging, it is better to look for foods and supplements and ways to slow down aging related processes, or promote healthy aging. Taking care of your skin can help you look and feel your best and also help improve your chances of staying safe from infections and other related issues. Let us look at some scientifically proven anti-aging supplements, or rather compounds which promote healthy aging. What Supplements Help Maintain Youthful Skin? We have a list of super cool compounds listed below, which help your skin function better, while also helping you look your best. The first one is Vitamin C- this is a no-brainer. It has the unique ability to reduce or even stop the production of melanin- which is why it is great for treating hyperpigmentation and brightening your skin. Since it has potent antioxidant activity, it also helps skin cells make more collagen. Vitamin E also has a similar effect and can be taken as a supplement. Collagen is a protein that is found in your skin, hair and many other organs. It is a structural protein and its main function is to protect. Collagen production naturally decreases as someone ages, which is why eating collagen rich foods or protein rich foods can help a lot. You can also supplement with collagen itself. If you take biotin along with collagen, then you will notice an improvement in hair texture and health too! Curcumin found in our beloved Indian spice- turmeric is a great antioxidant. It also boosts immunity because it has antipathogenic activity. Using turmeric in food is a great way to get the curcumin goodness, but if you want a golden glow on your face, just apply some paste too. Why do you think we celebrate Haldi during weddings? It is to help the bride and groom stay infection free for the most part, while also improving their glow for the other events to follow. Curcumin supplements have a high concentration of the active compound and are hence good for you. Hyaluronic acid (HA) is a humectant- meaning it is a sugar molecule that can hold on to a lot of moisture. Applying it as a serum or having it as a supplement can help improve the barrier function of the skin by reinforcing moisture within. Look for products that have different sized HA molecules for best results. Oral supplements of HA contain hyaluronan which is an effective compound with respect to dealing with dry skin and wrinkles. Resveratrol is a plant based polyphenol that helps in improving blood circulation and has potent antioxidative activity. This is what is good for the skin- collagen production is maintained and skin texture and structure are also good. Conclusion Most supplements available in the market promise too much- that they can stop aging and make you look youthful in a couple days. Nothing could be farther from the truth. It is important for you to understand that supplements by themselves can do very little, but if you combine them with a healthy diet and a good lifestyle, their positive effects get magnified many times over. The same approach needs to go for skincare too- what you put in your body is what will show on the outside as healthy skin. So, hydrate really well, eat your veggies and fruits, get enough protein and wholesome foods and then supplement with these badass compounds- we are very sure you won’t be disappointed with the results! FAQs 1. How do anti-aging supplements work to improve skin health? Anti-aging skin friendly supplements need to help reduce oxidative damage and inflammation caused by exposure to UV rays and other pollutants. They also need to help increase reserves of collagen and other proteins like keratin. So, look for products which can help you achieve all these goals. 2. Which vitamins are most effective for anti-aging? Vitamins C, E, D and alpha lipoic acid, Coenzyme Q10, trans-resveratrol and omega-3 fatty acids respectively, for better skin health and anti-aging. 3. Can anti-aging supplements help with fine lines and wrinkles? If you supplement with collagen, it can help with fine lines and wrinkles as these signs appear due to collagen deficiency attributed to advancing age. 4. How long does it take to see results from anti-aging supplements? You should notice a definite improvement in skin texture and health in a few weeks or months, after committed usage, everyday. Plus, how fast you respond also depends on what kind of product you use- oral pills or creams and lotions. 5. Can I take anti-aging supplements if I have specific health conditions or am on medication? Most of the supplements are of compounds that are naturally synthesised in your body, but you may still be allergic to some part of the formulation. So, do a patch test and check with your doctor about whether any of the supplements on your mind have unnecessary drug interactions that you need to be aware of.
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NMN Could Be An Effective Supplement To Take If Weight Loss Is Your Primary Health Goal
Introduction India has long been labelled the soon to become diabetes capital or nation of the world, with incidence rates just below China. Over 77 million people suffer from Type 2 diabetes while less than 30 million are prediabetic, which means it is only a matter of time before they become diabetic too, unless they make serious changes to their lifestyle and manage to delay it somehow. Ozempic is a well known therapeutic drug that is used to treat Type 2 Diabetes and is produced by Novo Nordisk, a Danish pharmaceutical company. More recently though, this drug which is a type of semaglutide- which means it helps the pancreas release insulin as needed, helps food digest slowly and also regulates glucose release by the liver - has been used to help individuals treat obesity, as it assists in weight loss. However, the brand names are different. Recent studies have shown that taking liraglutide, which is structurally quite similar to semaglutide can help reduce blood glucose levels, improve bone formation and mass and lead to weight loss. What Drugs Like Liraglutide Or Ozempic Can Do Liraglutide or semaglutide- both are classes of drugs called GLP-1 (Glucagon like Protein-1) agonists- which means they mimic the action of the GLP1 receptor. People who suffer from Type 2 Diabetes have enough insulin being made, but it is not able to enter cells effectively, as there is some issue with the number of GLP1 receptors on cells. Normally, GLP-1 helps sense glucose levels in blood and will signal to the pancreas to increase insulin production, while also helping reduce glucagon (a protein that helps blood glucose levels increase) activity at the same time. But, in Type 2 diabetes, this mechanism is messed up, leading to high blood glucose levels, less satiety and blood glucose spikes, among other issues. Liraglutide works in almost the same way as a semaglutide, except it needs to be taken everyday, while a semaglutide can be taken once a week. It also has the additional ability to reduce chronic inflammation by using SIRT-1 controlled pathways in cells. SIRT-1 is a well known sirtuin protein- a class of 7 proteins labelled from SIRT-1-7 respectively, which help in cellular repair and are protective in nature. Sirtuins need plenty of NAD+ to work their magic- and levels of NAD+ begin to reduce with increasing age. The Experiment Chinese researchers conducted experiments on diabetic mice models, which were then treated with 0.2mg/kg liraglutide, for a duration of 12 weeks. This helped reduce their blood glucose levels and body weight too. It was also observed that liraglutide helped increase bone mass and formation, and this was confirmed with tests that showed bone breakdown markers were lower than before. This happened mainly due to an increase in SIRT-1 activity. Now, the researchers genetically modified the mice to NOT produce SIRT1 protein at all, but continued treating them with liraglutide injections as before. They noticed that without SIRT-1 activation, there were greater levels of oxidative stress and inflammation- which directly impacted bone mass and formation. This helped them confirm that SIRT-1 was indeed being activated by liraglutide. What Happens With NMN Supplementation With that experimental result in mind, let us explore one more concept- how NAD+ from NMN helps regulate all of this and increases longevity related markers in cells. Nicotinamide Mononucleotide, shortened to NMN is a compound that acts like a precursor to NAD+ - which is the energy currency of the mitochondria. If more NAD+ is present, the mitochondria works very efficiently and helps provide enough energy to run all cellular processes in real time. But, as someone ages, their NAD+ levels begin to drop, and they feel fatigued and suffer from chronic illnesses more often than not. Sirtuin activation also plummets as they are highly dependent on NAD+ for their energy needs. So, if we supplement liraglutide or semaglutide therapy with NMN, then there could be weight loss and better blood glucose control because of the liraglutide, while other chronic inflammatory and aging related markers can be downregulated (or reduced) due to better activation of sirtuins by ample NAD+ derived from NMN. Though this drug combination still needs to be experimented with, it is not too hard to postulate what may happen- as research has definitively shown that NMN supplementation helps increase sirtuin activation in the body and that NMN can be combined with sirtuin activator drugs themselves for an additive therapeutic effect. Conclusion The renowned Australian aging researcher Dr. David Sinclair says this “I believe that aging is a disease. I believe it is treatable. I believe we can treat it within our lifetimes. And in doing so, I believe, everything we know about human health will be fundamentally changed.’ Though, all of us want to live long lives, we may not be able to do that because of the concerted effects of aging related pathways in the body. The use of liraglutide and semaglutide for treatment of obesity and diabetes is now well known. Quick weight loss can be stressful for the body and so supplementing with NMN may help offset some of these issues. With improvement in blood glucose levels and lower chronic inflammation, the person may also feel better than ever. So, what do you think would happen if sirtuin activators, NMN and liraglutide or semaglutide were used in combination to treat diabetes or obesity?
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How to Prevent Premature Aging Naturally
Introduction- Aging is a long journey that every single one of us has to undergo, but each of us is going to get affected in many different ways. Some of us associate the term ‘aging’ with looking older in real life, having a smattering of white hair on the head, greying facial hair, dealing with wrinkles and sagging skin, pigmentation related issues, an uptick in body aches - both in severity and frequency, having to eat less, not being able to move freely and so on. While these are obviously true, there are so many other signs that show aging is not exactly a linear process and that there are signposts littered along the way- giving you fair warning. These are what we call ‘signs of premature aging’. Let us look at what they are and how they can be slowed down. Natural Methods To Prevent Premature Aging The best ways you can influence aging and try to slow it down include focusing on a nutritious diet, getting enough sleep every night, knowing when you are stressed and then to effectively destress, exercising regularly every week, taking good care of your skin and not drinking, smoking or consuming any substance that is harmful for you. If you follow this everyday, you should be able to see a drastic improvement in your energy levels and you’ll feel way better and look amazing too! Not really following these pointers is pretty normal too- this is because it does involve a particular level of commitment to eating properly- going food shopping and then planning meals everyday of the week is not super easy either. Important diet related tips include- eating many different kinds of veggies and fruits daily, in multiple servings, not using a lot of sugary additives, eating enough carbohydrates and fats but not too much and not giving in to cravings every single time. The more colorful your plate looks, the better- this is because all those pigment molecules are essentially antioxidants and can help prevent cellular damage at the most basic level. Drinking a lot of water is also a total no-brainer and needs no explanation. Effective Natural Antioxidants To Slow Down Aging- There are tonnes of natural antioxidants available, and they have mostly always been around too. There is no need to get fancy and invest in expensive stuff either. The best compounds are - Vitamins C, E, carotenoids and polyphenols from plants which give fruits, veggies and flowers their vibrant colors, resveratrol which directly impacts cellular damage pathways and Coenzyme Q10. Conclusion Some lifestyle changes to prevent natural aging of skin include not getting out in the sun too much and even if you have to- by using sunscreen generously. The sun sends all sorts of rays- X-rays and UV rays especially, which can damage your skin and this happens even if it is a cloudy day. You should also make it a habit to eat good quality food, drink clean water and get regular health checkups. That way, you find deficiencies faster and can treat them with supplements. Some herbs and supplements that help prevent premature aging include curcumin from turmeric or haldi, vitamins and minerals from food, resveratrol, NMN, Apigenin, trimethylglycine, Coenzyme Q10, collagen, keratin, biotin, quercetin etc. among many others. FAQs 1. Which foods should I include in my diet to help slow aging naturally? Foods that are rich in vitamins, minerals, fatty acids and antioxidants are good for you- and not just for your skin. Water by itself is a fantastic ingredient that can help hydrate your body and help your skin look better than ever. 2. What daily habits should I adopt to maintain youthful skin? You need to cleanse and moisturise very well everyday, no excuses. But, use gentle cleansers because if you use harsh chemicals, then you can damage the skin barrier. You need to eat well and hydrate well too. You should never go to sleep with any makeup on. You should also focus on getting enough sleep, every night, because that is the time the repair mechanisms in your body work really well. 3. How does sun exposure influence premature aging and what natural protection methods can I use? Sunlight is composed of rays of different wavelengths, of which the most well known are UV and X-rays, which can damage cells, cause DNA mutation, hyperpigmentation, wrinkles, age spots and loss in elasticity in general. This is why using sunscreen is so important. 4. Can hydration impact the aging process, and how much water should I drink? The age old adage of drinking at least 3 litres of water everyday is going to save you now and always. Dehydration has been linked to a higher risk of developing certain chronic conditions like degenerative diseases, causing your skin to look sad and dull and also affecting how your heart and brain function, as these 2 organs are highly dependent on ions like sodium and potassium for their proper survival. 5. How does stress contribute to premature aging and what natural methods can help manage it? Chronic stress can cause increased levels of inflammation in the body, which means your body is always trying to achieve equilibrium and is failing to do so. This means a massive waste of resources and the higher possibility of developing diseases which will last for a lifetime, caused due to ‘inflammaging’. So, it is important that you manage stress actively- by doing whatever it takes to destress.
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Colorectal Cancer And NMN Supplementation- What Is The Deal?
Introduction Aging is the number one determining factor for people dealing with medical conditions in general. A higher risk of cancer is generally attributed to a multitude of causes like aging, faulty genetic make-up, exposure to toxins, low performance of the immune system, poor dietary habits and others. All of these cellular activities happen systematically because of specific NAD+ based molecules. NAD+ levels plummet from your early 30s,which means oxidative stress and free radical levels begin to increase, causing damage to cellular DNA. The Link Between Cancer and Damaged Cellular DNA Change in DNA is called a mutation, and when these mutations multiply, incorrect information and instructions are being passed down to future daughter cells. High numbers of mutations have been found in cancer cells, while mutations themselves can cause more cancerous cells to be produced. Now, let’s segue to colorectal cancer. Statistics show that it is the 7th most common cancer type in India, with over 70,000 cases, this year alone. On a global scale, it is the 3rd most common cancer type. Though cancer in general seems to strike older individuals, there is a worrying trend in India- with most of the positive cases under the age of 50. Why do you think this is happening? Also, what happens to treatment options? The Colon Cancer Study- A bunch of recent studies have shown that involving NAD+ precursors in the treatment regimen may be helpful in improving prognosis. Mind you, this study was done in mice- they were given food laced with azoxymethane (a compound that can cause cancer) and water that contained dextran sulfate sodium (this compound specifically caused high levels of inflammation and tumor growth in these mice). This way, they could use a full-fledged colorectal cancer model. When it was time for treating them, they were divided into two groups- the control group which received a placebo (no NMN) and the second group which had NMN injected, respectively. After this was done, the mice were studied in great detail and one of the major pointers noticed was a major decrease in the number of tumors formed in NMN-injected mice. STAT1 levels (think of this molecule as a biomarker or indicator for cancer) were seen to be low in mice which had colorectal cancer. NMN supplementation caused an increase in STAT1 levels which would directly reduce the amount of free radicals produced- conferring a protective effect in cells. The Immune System Connect- Our immune system has different cells which are like hall monitors that patrol the blood-vessel hallways. One of them is the NK or natural killer cells which target cancerous ones and destroy them. Older mice have lower numbers of NK cells. Regular NMN supplementation helped enhance NK cell activity. Another cell called the T-cell is greatly involved in fighting against cancer. Macrophages are immune cells that are normally found in high numbers in cancerous environments. NMN can help the immune system as a whole, as it helps improve functionalities of different kinds of immune mediator cells, while also actively helping to reduce macrophage activation and associated inflammation. So, let’s talk about the fact that NMN helps mice deal with cancer. Not just colorectal cancer but other kinds too, as research has shown. Supplementation studies on humans are being conducted, and we are super excited to see that the results seem to be tipping in NMN’s favor. Clinical applications abound for NAD+ based precursors and we think it is a much milder form of therapy when compared to stringent drug regimens and chemotherapy. So, here’s us hoping that more studies are conducted- this time with humans as subjects to really understand disease modalities and add a much-needed weapon in our perpetual fight against cancer.
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Why NMN is Called the Miracle Molecule for Aging
Introduction Nicotinamide Mononucleotide is a compound that can be used to make NAD+ - think of NAD+ as the energy currency of the mitochondria, much like how ATP is the cellular currency to get things done otherwise. We have all learnt by rote the phrase- ‘mitochondria is the powerhouse of the cell’, but what powers the mitochondria in turn? It is NAD+! Reserves of this compound begin to drop sharply once we hit our 30s. This is also when we notice more body aches and pains, more fatigue, brain fog and think that ‘Ah, I’m getting old, aren’t I?’ This could not be farther from the truth because if cells get enough energy, you will be back on top of everything at the end of a long day or work and everything else in between. How can you do that? By supplementing with NMN, duh! How NMN Slows Down The Aging Process Nicotinamide mononucleotide (NMN) has been known for a long while now since it was first discovered in 1963. Some more research then showed that this compound was super effective in activating the PARPs - which are polymerases responsible for DNA replication and ensuring integrity of the process itself. More recent research has shown that NMN is a good NAD+ precursor- which means it acts as a resource for cells to make more NAD+. With more NAD+ within cells, there is better control of cellular processes and DNA repair. In 2014, Dr. David Sinclair, a well known Australian researcher showed that regular supplementation with NMN on mice models lead to an increase in lifespan by reversing damage to DNA. The compound also helps reduce inflammation and improve blood circulation. Scientific research on NMN and aging has shown that NMN is made from vitamin B precursor molecules. It was found that NMN needed to be converted to another compound called NR - nicotinamide riboside for it to enter cells with ease. But, now scientists know that another receptor specific for NMN is coded for by the Slc12a8 gene. It is now known that NMN helps improve mitochondrial function in cells, which in turn means more cellular energy for all other activities to take place. The reduction in NAD+ by itself is a symptom of aging, but it also drives the aging process. The main pathway it helps activate is the sirtuins - key proteins which help keep cells safe from stress and other issues like inflammation and chronic illnesses. It helps improve heart and circulatory health, and NMN has shown some promise in treating heart failure too. Taking NMN helps in managing the well known hallmarks of aging- loss of lysosome activity, decreased autophagy, lipid peroxidation, decreasing chronic inflammation and improving brain and metabolic health. How To Use NMN For Anti-Aging Benefits? Simple! You need to begin supplementing with NMN on a daily basis. You can start with the lowest dose- maybe 250-500 mg once per day and then build it up to 1000 mg per day after a month of consistent use, provided you don’t notice any weird side effects. Gataca makes the best NMN supplements for anti-aging. All the ingredients used to formulate are vegan and GMT certified and the active ingredient that goes into making these supplements is at a 99.9% purity. Conclusion Nicotinamide mononucleotide is going to be a great buddy and help you achieve all the health goals you have in mind. Keep in mind though that NMN on its own will not work miracles, but will definitely help you a lot if you pay attention to your lifestyle, what you eat, learn different ways to reduce stress and get enough sleep. Animal studies have shown great results with NMN supplementation and clinical trials are now being done with NMN on healthy human volunteers to ascertain how helpful it could be for human use. While the FDA has banned NMN in the US and other regulatory organisations have followed suit, it is still available in India. Try it first, before you go dismissing NMN as another wonder pill which won’t really work for you. FAQs 1. What is NMN, and why is it called the 'miracle molecule' for aging? Nicotinamide mononucleotide is an NAD+ precursor, which means it is a starting material for NAD+ production. Since levels decrease naturally with advancing age, supplementing helps improve mitochondrial and cellular health over all- reducing aging related issues. 2. How does NMN work in the body to combat aging? Supplementing with NMN regularly can help cells repair themselves better and combat damage, increase NAD+ levels, markedly improve mitochondrial function and overall cellular health respectively. DNA damage is especially reduced due to the activation of important proteins called sirtuins. 3. What is the recommended dosage of NMN for anti-aging benefits? Research has shown that you can start taking NMN from 250 mg - 1000 mg per day, but not more than that. Higher amounts are not necessarily beneficial and may induce a lot of unwanted side effects too. To be safe, always begin with the lowest dose possible for the first month and then gradually increase as needed. 4. Are there any side effects associated with NMN supplementation? Some people may have to deal with headaches, nausea or diarrhoea, but in general, NMN is a very well tolerated supplement. It is important to stick to the right dosage to reduce the probability of having to deal with these side effects. 5. Who should consider taking NMN supplements? People who suffer from low energy levels, have brain fog or fatigue and want to improve their chances of aging healthily- these are the folks that sh0uld try NMN supplements. The ideal age group is above 30 years of age.
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Top Foods to Boost Your HealthSpan and Lifespan
Introduction There is a very close relationship between what you eat and how your health is- which is where the old saying comes from - ‘You are what you eat’. Our ancestors were super smart about having a holistic approach to their foods and the environment and in turn led pretty healthy lives- look closely at the grandparents in a family and you will know how to live just as long as them, if you listen to what they say about eating and food habits. Thankfully, we Indians have been blessed with great conditions throughout the year, which means there are plenty of different kinds of foods to eat and try. Nutritional Choices To Boost Health Span Traditionally, Indians have not been hard core meat eaters. We do eat meat obviously, but we also like our veggies - in the form of light poriyals, filling sabzis, crunchy salads, cooling raitas and filling parathas or sides which pair greatly with a primary carbohydrate source. Indians in general have huge protein related deficiencies, as evidenced by studies which show that 73% of individuals don’t get enough protein everyday. This is exacerbated when someone is vegetarian or vegan. A person needs about 15-25 grams of protein everyday, and even this is not achieved, with a normal diet on most days. We also tend to depend too much on carbohydrate rich foods, so that needs to be reduced. Good quality fats are also super important- like ghee, sesame oil, coconut oil etc. Fasting on specific days is also an excellent habit and builds insulin sensitivity. It is time we begin to pay attention to dietary habits to prolong life expectancy. This is why we have come up with a few handy tips below- Plan, plan and plan incessantly- when it comes to food and grocery shopping. It is time you invest time and resources in making the right kind of meals for yourself and for family. Make sure to eat plenty of colorful veggies, fruits and greens everyday, in multiple servings. You need a good source of protein- yes and there is a misconception that plant based foods won’t give you protein. That is wrong- they are just not as concentrated sources as animal products are- in which case, the quantity needs to be higher. So, have a large serving or cup of steamed dals- like chickpeas, green peas, green gram and have a little less rice or chapatis, or some other carbohydrate source. Keto-based diets don’t work for everyone, so listen closely to your body. Eating some rice or roti is not a bad thing, as long as you eat just enough and not have too much- like 100 grams of rice or 2 rotis with plenty of sides. If you are alright with meatier options, then choose lean cuts of meat and try not to fry them. Curries are super flavorful and yummy and good for you with all the whole spices. Including fresh whole spices means your meals taste great and you get a lot of important nutrients too - mainly antioxidants, which can help prevent cellular damage. Carbohydrates - like millets, whole grains and rice are great options as good energy sources. Portion control is key for good results. Conclusion A tropical climate ensures that we have a lot of variety when it comes to produce - and there is enough with respect to peak quality and high quantity too. We have different kinds of grains, lentils, veggies, fruits, seasonings, herbs, greens and what not- even the so-called exotic ones. It is time you start paying attention to what you eat everyday. Meal planning can be annoying, yes, but if a long lifespan and good healthspan are on your mind- you need the commitment to do something about it. The first step towards that would be to understand what should and should not go on your plate. FAQs 1. What are the best foods to eat for increasing lifespan and healthspan? The best foods are those which have not been processed to within an inch of their life- which means fresh produce, good quality nuts, seeds, lean meat and fish, or even switching to a plant based diet that is rich in the use of good quality fats like ghee, spices like turmeric, pepper, cinnamon, cardamom, star anise etc. Not eating only meat very often is a great way to ensure that you introduce variety into your diet and improve lifespan and healthspan simultaneously. 2. Can dietary changes significantly extend my lifespan? Yes, in general foods like fresh produce contain lots of antioxidants and flavonoids- these are beneficial for your body as they prevent excessive reactive oxidative species production, reduce inflammation actively and help cells reduce damage to themselves. So, try to eat colourful fruits and vegetables everyday, in multiple servings. 3. Are plant-based diets more effective for longevity than other diets? Yes, plant based products are not normally very processed if you decide to stick to the fresh versions of them. This means more nutrition and less garbage entering your system. They are also rich in vitamins, minerals and may be low on protein, but you can always have some meat or dairy or eggs to get your daily protein requirements. If you are strictly vegetarian, then your dals, seeds and soy chunks or tofu are great options too. They are also heart friendly in the long run, which is a win-win. 4. Can spices and herbs contribute to a longer health span? Which ones are most effective? Yes, and they are all staples in an Indian kitchen, which means there is no need to go hunt for exotic sounding ingredients. Excellent examples include ginger, garlic, turmeric, cinnamon, black pepper, cardamom, star anise, methi or fenugreek seeds, cardamom seeds, sesame seeds and herbs like methi, local greens like amaranthus, moringa etc. 5. What role do fatty acids play in extending lifespan? Fatty acids are important in ensuring that cellular membranes are well maintained and function well. They also help reduce oxidative stress. Some examples include PUFAs, MUFAs, omega-3 fatty acids, which ensure that ROS or radicals cannot enter cells and damage DNA or switch on adverse cellular pathways which can accelerate aging. They are also a good source of energy, which means they are used up in periods of starvation.
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