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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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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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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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Are Vitamin C and E Effective for Skin Health?
Introduction Skincare is a form of self care- that is for sure. It does not matter if you are a pro or a beginner in the skincare game - going back to the basics always makes sense. In this case, the basics would be skincare products with vitamins C and E respectively. Everyone knows what these vitamins can do for you and they are super helpful for your skin too. What’s more, these vitamins can be included safely in your daily skincare routine and they will not harm you in any way. Let us try to understand how these two vitamins can help improve your skin related needs. Benefits Of Vitamin C And E For Skin Health Vitamin C, also called ascorbic acid is a citric acid molecule that can help clear skin and improve radiance. It can literally ask skin cells to stop producing melanin, which is how it will help you with hyperpigmentation, dark spots and melasma. It can also help protect skin cells from UV damage caused by sun exposure. This is how it will help prevent premature aging. Vitamin C also helps increase collagen production in the skin- which is how your skin will remain plump and elastic. People with hyperpigmentation, tan lines, dark spots, melasma and uneven skin tone really benefit with regular application of Vitamin C based products. Vitamin E as we all know is a potent antioxidant that helps keep cells safe from oxidative damage. Vitamin E mainly shines in its anti-inflammatory capacity and helps improve the integrity of the skin barrier. Although not listed as Vitamin E normally, the ingredients you should look for on the product include tocopherol and tocopheryl acetate - which are the biologically active forms of Vitamin E. It is especially useful for people who have dry and sensitive skin, mature skin with eczema or sun damaged skin respectively. Daily Dosage Of Vitamin C And E For Skin Adults need at least 40 mg of Vitamin C everyday, while Vitamin E dosage needs to be at 3-4 mg per day and not more than that. Vitamin C is water soluble and hence won’t be stored in your body. Vitamin E is fat soluble and hence, you will have reserves in your body if you consume more than what is needed. Supplements are very tolerated on a daily basis. For skin related needs, topical application is a good idea to stick to- about 8-20% of Vitamin C is what is commonly found in serums or creams. Higher concentrations are not too effective and can actually cause irritation and itching. For Vitamin E, the percentage is way lower- between 0.1-1% is more than enough for daily use. Conclusion It is common to try to pit these two vitamins against each other when comparing them. This debate is not a very useful way to decide what you really need, as you derive the maximum possible benefits for your skin, when you combine them. So, if you use a Vitamin C serum and a Vitamin E containing cream, your skin texture and complexion improves. This means more moisture holding capacity and that enviable glow is not far behind! Plus, both these vitamins help your sunscreen magnify its protective effect by manifold, which is why using them during the day is your best bet to flawless beauty! FAQs 1. Can Vitamin C and E help reduce the appearance of wrinkles? Yes, absolutely! Both Vitamins C and E have potent antioxidative properties and help improve collagen production with consistent use. It is also well known that if collagen is present in the right amounts, then skin does not get wrinkles and is firm and elastic. Vitamin E also has a protective effect on the barrier function of the skin and hence helps improve and retain moisture. 2. How should Vitamin C and E be incorporated into a daily skincare routine? They need to be used on clean skin- so serums or other light products that contain Vitamin C and E can be used after cleansing. You can then follow up with a moisturiser, along with a sunscreen. If used in the day, then they can help bolster your sunscreen’s UV protection property, as they both help fight against UV damage. 3. How long does it take to see results from using Vitamin C and E on the skin? As with any vitamin based product, you need patience and commitment. With consistent usage, you can expect to see a marked improvement in skin texture, hydration and this in turn will help reduce the appearance of wrinkles in about a month-3 months, depending on how severe your skin condition was before application. Vitamin C also helps reduce melanin production, so it is useful for people who deal with hyperpigmentation. Long term usage can help improve clarity and brightness of skin. 4. Which skin types benefit the most from Vitamin C and E? Vitamin C and E are both gentle enough to be used for all skin types but particularly excel at helping mature skin improve over time. Vitamin C has clarifying properties, so if you have a tan, dark spots or hyperpigmentation, then this should be your go to skincare ingredient. Vitamin E helps protect and hydrate, so it is very good for dry and sensitive skin, though it can still be used for normal or oily skin too. 5. Are Vitamin C and E effective for treating hyperpigmentation? Vitamin C and E are both good for dealing with hyperpigmentation., but Vitamin C excels in this aspect, as it helps prevent melanin production by skin cells. Vitamin E is especially good if you are dealing with post inflammatory hyperpigmentation, as it is protective in nature and will help reduce inflammation.
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Collagen vs. Hyaluronic Acid: Which Is Better for Your Skin?
Introduction Skincare products are a big deal today. You have millions of products for as many concerns, or possibly more. With so many choices, it is understandably a lot harder to zero in on what you really need. As with any other kind of product, the end result is important and we all aim for soft, plump and spotless skin in general. In the quest for perfect skin, we all try multiple products at different points of time. We are here to tell you that the classics work for a reason- because they are timeless and they will help you address most of your skin related concerns. The skincare essentials we think you need to have in your arsenal include 2 very elegant but super effective ingredients- collagen and hyaluronic acid (HA) respectively. Benefits Of Collagen vs. Hyaluronic Acid For Aging Skin Collagen is a protein that we all make easily, though the amounts can come down drastically as we age. This is why we see signs- like wrinkles, sagging due to loss of elasticity, changes in skin texture etc. Think of collagen as a structural protein which provides skin its firmness and that well known bounce. Collagen is also super crucial for proper wound healing to occur. The only issue with collagen is that its production begins to reduce when we grow older. This process slows down a lot in our 30s and early 40s. This is why all the anti-aging serums target these particular age groups. Hyaluronic acid (HA) on the other hand is a humectant and a sugar molecule called glycosaminoglycan (GAG) - which means it can hold on to large amounts of water. Studies have shown that just one gram of HA can hold almost 6 liters of water! Mindboggling right? Hyaluronic acid naturally occurs in sufficient amounts at the joints, in the eyes and in the skin. Again, with advancing age, the production of HA comes down, leading to skin feeling rough and lifeless. Now that we know what each of these compounds are, let us look at 3 important aspects below, with respect to proper skincare benefits that are delivered for specific concerns. Concern No. 1- Should you use collagen or hyaluronic acid for hydration? The answer is obvious- hyaluronic acid is best for hydration as it is a humectant, but the moisture retention is improved if the natural integrity of the skin’s barrier is preserved, and this happens with good amounts of collagen. Concern No. 2 - What are the effects of collagen vs hyaluronic acid on skin elasticity? Here, collagen will work better. Hydrolysed or broken down collagen protein will work in the same way as HA of different molecular weights. Broken down protein means it is easier for your skin to absorb and help improve skin texture and elasticity from the deepest layers below. Better elasticity also means that there is good hydration- which is why you should use these 2 compounds together for the best results. Concern No. 3- Collagen and hyaluronic acid combination benefits that you need to know As mentioned, collagen will help skin retain its structural integrity, while HA can help the skin cells retain much needed moisture content- which ultimately means less wrinkles in the future. Conclusion Both are good for you as you age, but hyaluronic acid is better if applied topically. The same goes for collagen too, but you can take collagen supplements too, as it is an important structural protein needed for the body in general. Hyaluronic acid can come in different molecular weights, which means higher values correspond to larger molecules. These cannot effectively penetrate all layers of the skin and will hence offer only surface level hydration. It is hence better if you can find a serum or cream which has 2-3 different sizes- large, medium and small or some such combination, where the smaller sized molecules can penetrate deeper and provide long lasting hydration. Hydrolysed collagen protein or peptides are also a great option for you to try- as supplements or as creams and serums. Just remember to be super consistent with them in your daily routine. FAQs 1. What are the main differences between collagen and hyaluronic acid? Collagen is a protein while HA is a sugar based glycosaminoglycan. Collagen is a structural protein which will help skin retain its barrier function, while HA reinforces that barrier function by providing much needed moisture. 2. Which is better for reducing the appearance of wrinkles, collagen or hyaluronic acid? Since collagen is a protein, your skin benefits from its structural care, while hyaluronic acid can give skin a plump finish- both of which can help in reducing the appearance of wrinkles over time. 3. Can I use both collagen and hyaluronic acid together in my skincare routine? Collagen helps in ensuring that your skin functions well structurally, while HA functions as a great humectant which can bind water or moisture to it. Use HA first, in the form of serums or creams and then follow up with collagen for best results. 4. Are there any side effects of using collagen or hyaluronic acid on the skin? Some people may be allergic to these ingredients in skincare products, so always do a patch test before you go for full facial usage. HA is not great for people with scleroderma. Collagen is a protein that your body makes, so allergic reactions are not that common. 5. What should I look for when choosing products containing collagen or hyaluronic acid? Hydrolysed protein is good, so look for hydrolysed or broken down collagen containing products. This way your skin can absorb it better. For HA to be effective, check the molecular weight or size- very large sized molecules cannot enter the pores of your skin and will be useful for superficial hydration alone. You can instead look for products which have a mix of HA with different molecular weights, so there is good surface moisturisation, and the smaller sized molecules can get in and work their magic from within. The concentration or percentage of the active ingredient also matters. Sensitive skin requires low percentages in general.
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Longevity Starts in Small, Daily Wins
Longevity Isn't Just Genetic We love blaming our genes, don’t we, as if they were some all-powerful family curse or blessing sealed into us before our first birthday party, passed down like a stubborn jawline or an ancestral tendency to hoard old newspapers, but the truth is that your DNA only sets the stage. The script is still very much yours to write, and longevity, contrary to the story we often tell ourselves, isn’t just something you inherit. It’s something you craft, moment by small, ordinary, barely-noticed moment. Look around rural India if you need proof, in the hilly corners of Uttarakhand or the red-earth villages of Tamil Nadu. You’ll find people well into their 80s and 90s who have never heard of NMN or HIIT or wearable sleep trackers, yet they move often, eat slowly, laugh easily, and somehow outlive those with far more knowledge and far fewer routines, because they’re not chasing wellness trends. They’re just living in rhythm with the sun, the soil, and their own bodies. Daily Habits For Longevity Here’s the truth they don’t tell you on shiny wellness podcasts and Pinterest-perfect morning routine reels- longevity doesn’t come from sweeping lifestyle overhauls or monk-like discipline. It comes from being quietly, almost comically consistent with the tiniest things, the ones that look like they won’t matter until suddenly, five years later, you feel stronger, sharper, and a little more smug than you expected. Like walking, yes, plain old walking, not counting steps or posting about it. Just slipping in a walk after lunch, pacing while you take a call, stretching your arms instead of slouching into the sofa, and discovering that the body you thought was slowing down is just asking you to move it gently and often, not dramatically and occasionally is what will hold you high and steady, years later. Or food. Don’t worry, you don’t need imported quinoa or six types of kale, just fewer fried snacks, more lentils- the kind your grandmother made without reading a single nutrition label, more vegetables cooked at home and less sugar-dusted everything, and maybe, just maybe, eating slower than a stressed-out squirrel so your gut gets a chance to actually do its job. Then there’s sleep - the most underrated health practice in modern India, where we glorify late-night hustle culture until we crash into burnout and wonder why the world feels like it’s perpetually out of focus. If you just slept like your ancestors did, at the same time every night, after a quiet wind-down, away from the glow of blue light and the chaos of Instagram, you’d wake up not only rested but feeling borderline invincible. The most important myth to bust is this idea that if you can’t do everything perfectly, you might as well do nothing - that if you miss a yoga session or eat cake on a Wednesday, you’ve failed yourself. That’s plain nonsense dressed up as motivation, because real progress is imperfect, clumsy, and forgiving. Every small choice in the right direction, every skipped escalator, every swapped fizzy drink, every 5-minute breath break is a small victory your body will remember, even if no one else does. Are You Emotionally Fit? You can eat clean, sleep well, take every supplement on the shelf, but if you feel lonely, pressured, are constantly wired or secretly sad, your cells will carry that burden quietly for you until one day it shows up in your body as something you can’t ignore. This is why emotional fitness isn’t soft science, it’s foundational biology. Celebrate the tiny wins like getting out of bed when you didn’t feel like it, calling a friend instead of doomscrolling, cancelling that plan you didn’t have the energy for without guilt, breathing deeply when you wanted to snap. All of these instances count as emotional reps, building strength in the invisible muscles that carry your resilience. Conclusion Longevity doesn’t arrive wrapped in a single decision or gifted in some golden gene- no, it sneaks into your life quietly, invisibly, through the choices you make when no one’s watching, through the water you drink, the sleep you protect, the laughter you allow, and the grace you give yourself on the days you don’t feel like doing any of it. So, go ahead, live fully and live well (or not), but just LIVE! FAQs 1. How do micro-habits affect long-term health? Micro-habits may seem small, but they create lasting change by building consistency. Whether it’s five minutes of walking, drinking more water, or better sleep routines, these small daily choices gradually rewire your behaviour and positively affect longevity over time. 2. What’s more important: diet or consistency in longevity habits? Consistency wins. A perfect diet followed sporadically won’t help as much as reasonably healthy choices practised daily. Small, sustained improvements in food, sleep, movement and stress management are more impactful than occasional perfection. 3. How do I start a longevity routine without feeling overwhelmed? Start tiny. Choose just one habit, like walking for 5 minutes after lunch or replacing one snack with fruit. Once that feels natural, add another. Stack your wins instead of overloading yourself. Slow and steady is not only easier, it’s more effective. 4. How does stress impact long-term health and aging? Chronic stress triggers inflammation, increases cortisol, and accelerates aging at a cellular level. It weakens immunity, disrupts sleep and damages heart health. Managing stress through breathwork, journaling, and meaningful connections can slow down these effects. 5. Can walking every day extend your life? Yes, daily walking improves heart health, insulin sensitivity, mental wellbeing and circulation. It also reduces inflammation and supports brain function. Even short, consistent walks, especially after meals, can significantly contribute to increased healthspan and lifespan.
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How You Age Is More Important Than When
When Do You Start To Feel The Effects Of Aging? Let’s begin with the inconvenient truth no one quite tells you in your twenties - aging doesn’t wait for a big moment. It doesn’t throw you a surprise party with a cake shaped like a knee brace or wake you up on your 40th birthday with a sore back and no explanation. Instead, what it actually does is tiptoe in quietly and play around with your cellular blueprint while you’re busy living your life. It does this by making subtle adjustments to your energy, skin, digestion, mood and metabolism until one day you’re squinting at a screen you once read with ease or wondering when you became the kind of person who checks restaurant menus for fibre content. But here’s where the plot twist lives. Just because you can’t see aging happen, doesn’t mean it’s not negotiable, because it absolutely is and the question worth asking isn’t when it starts, but how you’re dealing with it when it does. Aging Genetics vs. Lifestyle Sure, your DNA might hand you a few cards at the table, but lifestyle is how you play those cards and that includes the meals you eat when no one's watching, how often you move your body when it’s tempting to stay horizontal, how well you sleep when scrolling is easier than resting, and how you speak to yourself when things don’t go your way. Your choices, more than your chromosomes, shape the speed and the flavour of your aging. Healthy Longevity Habits Let’s clear something up quickly - you don’t need to drink green sludge, lift tyres or start every morning with a cold plunge in order to age well, because longevity isn’t built in extremes. It’s built in the subtle, almost invisible choices that quietly stack up behind the scenes, like choosing to take the stairs when the lift groans too slowly, or swapping your fourth cup of chai for a glass of water because your kidneys also deserve some attention. When it comes to food, think less about diet trends and more about food traditions - like the ones where fermented things were normal and fibre wasn’t something you had to Google; where a handful of soaked nuts in the morning did more for your body than half the supplements you bought on sale, and where chewing slowly was not mindful eating but just common sense taught by your grandmother. And perhaps most importantly, let go of the perfection myth - you do not need to do all of this perfectly, you just need to keep doing it consistently, imperfectly, quietly, and with enough curiosity to notice that the days you treat your body well are usually the days it behaves less like a moody teenager and more like a team player. Mindful aging Practices Now while we’re all busy moisturising our faces and counting our macros and micros, let’s not forget that aging doesn’t happen just in your body - it happens in your breath, your thoughts, your reactions, and the way you carry your disappointments. This is why mindful aging is not a buzzword or a Pinterest aesthetic but an actual, practical strategy for keeping your inner landscape as fresh as your outer glow. Mindful practices like journaling, breathwork, meditation, or even just watching the sky without checking your phone are not indulgences; they are manual resets for a system that was never designed to be switched on 24/7. Conclusion - The quality, as it turns out, is not measured by how much you’ve accomplished or accumulated, but by how well you’ve listened to your body, how kindly you’ve treated your mind, how often you’ve chosen nourishment over numbing, and how bravely you’ve kept evolving. Because, ultimately, every single day, your cells are aging, choices are being made, your future is being built and you are the architect, the caretaker and the entire design team rolled into one. So the next time someone asks your age, maybe smile and say it proudly, not as a number but as a story in progress - one where you’ve chosen to age slowly, wisely, and on your own beautifully unhurried terms. FAQs- 1. What is the most important thing to do as you age? The most important thing is to stay consistent with small, healthy habits. Regular movement, nutrient-rich meals, good sleep and stress regulation help your body maintain function and reduce age-related decline. 2. Can lifestyle choices impact how you age? Yes. Lifestyle factors such as diet, exercise, sleep, and stress management have a greater impact on how you age than genetics. Making conscious, daily choices helps slow physical and cognitive decline significantly. 3. How do supplements support healthy aging? Supplements can fill nutritional gaps, support energy production, improve brain and heart health, and help repair cellular damage. They are especially useful when diets fall short or absorption decreases with age. 4. Is it possible to slow or reverse aging? While reversing aging is not entirely possible, slowing it is. Through consistent habits, reduced inflammation, nutrient support and mindful living, you can delay many of the visible and internal signs of aging. 5. What role does inflammation play in aging? Chronic inflammation accelerates aging by damaging cells, tissues and organs. It contributes to diseases like arthritis, diabetes, and heart conditions. Managing inflammation through diet, stress control and antioxidants helps support graceful aging.
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The Longevity Molecule That Mimics Fasting
Introduction We have all heard of this line- move! Exercise! Get going or you will not age well. That is definitely true, but what about people who genuinely cannot move freely or suffer from neurodegenerative disorders like Parkinson’s or Alzheimer’s or have to deal with dementia- where they forget intricate, little details that make their whole day a normal, routine occurrence? Movement by itself is a massive effort and getting enough exercise on a regular basis can feel like an insurmountable trek to the summit of Mt. Everest. But, researchers have finally found a work-around for such folks- they are testing the viability of using a compound that amps up metabolism to a super high level, minus the dehydration and extreme physical exhaustion. This is LaKe- a compound that breaks down to form lactones and ketones in the blood and studies have shown that an increase in the level of both of these molecules can cause the body to rev up its metabolism- as it is super similar to engaging in intermittent fasting and strenuous exercise (like running for 10 km straight, without breaks on an empty stomach). What is LaKe? Researchers at the Aarhus University in Denmark have developed LaKe- an ester-based compound that breaks down to give lactones and ketones in the body. With greater levels of both molecules in the blood, there is a marked downward shift in the production of ghrelin- a hormone that causes you to get hungry and can increase your appetite. With ghrelin mostly out of the picture, you don’t eat as much and your body assumes that you are fasting and begins to break down fat to use as fuel for energy. This directly translates to lesser amounts of free fatty acids in the blood and better heart health in the long term. How Can LaKe Help? Three researchers- Thomas Poulsen, Professor Mogens Johannsen and Thomas Poulsen, Professor Mogens Johannsen who have studied metabolism in great detail over the last decade decided to work together to synthesise a compound that would be a good supplement to take regularly, for people with weak hearts or who suffer from movement disorders. These individuals need exercise but cannot get it daily. Even a well managed diet can only give a very minute, finite amount of lactones and ketones for the body to work with. This concentration by itself is not enough for promoting better fat metabolism. The lactones themselves can also possibly help individuals who suffer from dementia or other neurodegenerative disorders- as a key feature is low cellular energy with such conditions. This can worsen forgetfulness or cognitive decline too over time. The lactones can break down to give lactate- which is a great alternative source of energy for the brain to use, instead of depending solely on glucose (whose levels begin to wobble because of poorer metabolism with advancing age). Since LaKe breaks down to give ketones like beta-hydroxy butyrate, it can indirectly influence the NAD+/NADH ratio in cells and cause an increase in the amount of NAD+ available to cells for usage. This is also how LaKe simulates the positive effects of intermittent fasting. So, using LaKe may help in increasing NAD+ reserves in the body and promote better cellular healing and longevity related mechanisms too. Conclusion Supplementing with LaKe can be a boon for folks who cannot exercise on a regular basis, but still need the regular movement to keep their heart and brain healthy. LaKe breaks down to give lactones and ketones and this can increase fat breakdown and reduce ghrelin production. The one crucial aspect of fasting is the increase in autophagy related pathways. Studies with LaKe on mice have been extremely promising, which is why human clinical trials have begun now. It hence remains to be seen how these human clinical trials with LaKe progress and if supplementing additionally with NMN can help magnify the positive effects of LaKe itself. While they won’t interact directly with each other, there is enough evidence to show that they can indirectly influence metabolism in a good way and that is what we ultimately want, right? FAQs 1. How does LaKe replicate the benefits of fasting? LaKe breaks down to give lactones and ketones- which help reduce ghrelin production and increase lipolysis in the body- which is why it is so heart friendly and good for your metabolism too. 2. What are the anti-ageing effects of LaKe? Lactones can break down to give lactate- which is a good source of alternate fuel for the brain. Ketones like BHB can help increase NAD+ levels indirectly, by influencing the NAD+/NADH ratio. All of these translate to better cellular health and longevity for you. 3. Does LaKe work without dietary changes? LaKe can help increase lactone and ketone levels, which are otherwise present in very low amounts if you eat a balanced diet daily. Hence, there is no need for severe caloric reduction or prolonged fasting either, as these dietary restrictions don’t help older folk with chronic ailments. 4. Who should consider LaKe for longevity and metabolic health? Anyone who suffers from heart issues or has movement and neurodegenerative disorders may be an ideal candidate for regular supplementation with LaKe. But, please remember that this molecule is NOT presently available for usage by the general public. It is still being studied. 5. Are fasting mimetics safe to take long-term? You should talk to your doctor about taking any additional supplement. Plus, any substance that will influence your metabolism should NOT be taken long term and should be cycled appropriately. This is so that you don’t gain excessive weight when you are off it or your blood glucose levels don’t go all over the place and your body does NOT become overly dependent on it.
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