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Can 15 Minutes in Nature Help Your Memory?
Most of us think about improving memory in terms of what we can add: better supplements, brain-training apps, more coffee, more information. But sometimes, the brain may benefit from the opposite. Less stimulation. Less mental clutter. A change of environment. Research into nature and cognition suggests that spending time in natural environments may support attention, and attention is one of the foundations of memory. Because before your brain can remember something, it needs to properly process it in the first place. Why Nature and Memory Are Connected One of the leading explanations is called Attention Restoration Theory. Throughout the day, we use directed attention to focus on work, screens, conversations and tasks. This type of attention requires effort, and prolonged use can lead to mental fatigue. Natural environments may give this attention system a chance to recover. Unlike a phone screen or a busy work environment, nature can hold your attention without constantly demanding decisions or responses. This is sometimes described as “soft fascination” being naturally interested in your surroundings without having to concentrate intensely. That matters because a less fatigued attention system may perform better when it comes to processing and retaining information. Can Just 15 Minutes Make a Difference? Interestingly, researchers have found that the effects of nature exposure don't necessarily require spending an entire day outdoors. Studies comparing short walks in natural and indoor or urban environments have reported differences in mood, attention and certain cognitive measures. A 15-minute outdoor walk, for example, has been associated with changes in attentional engagement and working-memory-related brain activity in some research. That doesn't mean 15 minutes in a park will suddenly make your memory dramatically better. But it does suggest that brief exposure to natural environments may influence how mentally refreshed and attentive we feel. And Attention Is Where Memory Begins Memory isn't simply about storing information. Your brain first needs to notice and process that information. When attention is depleted, concentration becomes harder. And when concentration suffers, remembering things can become more difficult too. This is why the connection between nature and memory may not be as direct as “trees improve memory.” Instead, nature may help support one of the systems that memory depends on: attention. The Research Is Promising—But Not Every Study Finds the Same Result Nature exposure has been linked with improvements in attention and working memory in several studies. However, the effects aren't identical across all research. Some studies find stronger cognitive benefits from nature than others, and factors such as the environment, duration of exposure and the type of cognitive test can influence the results. One thing researchers consistently find more reliably is an improvement in mood and mental restoration after spending time in natural environments. And while better mood doesn't automatically equal better memory, it can be part of creating a healthier environment for your brain to function. Why This Matters in Everyday Life The interesting part isn't that you need to start spending hours hiking every day. It is that your brain's environment may influence how well it performs. A short walk in a park between work sessions may offer something that another 15 minutes of scrolling doesn't. A few minutes away from constant notifications may help reduce the mental load that builds up throughout the day. And spending time somewhere green may give your attention system a different kind of stimulation—one that is less demanding. The Takeaway There is no “15-minute nature hack” that guarantees a better memory. But the research gives us a useful reason to rethink breaks. A break doesn't always have to mean switching from one screen to another. Sometimes, stepping into a different environment may be more restorative. Fifteen minutes outside won't replace sleep, exercise or good nutrition for brain health. But as a simple habit, spending time in nature may be one of the easiest ways to give an overworked attention system a break. And a brain that can pay attention better has a much better chance of remembering what matters. FAQs 1.Can 15 minutes in nature improve memory? Some research suggests that brief exposure to natural environments may support attention and certain aspects of cognitive performance, including working memory. Results vary between studies, so it should not be considered a guaranteed memory boost. 2.Why does nature affect attention? Attention Restoration Theory suggests that natural environments may allow directed attention—which can become fatigued after prolonged concentration—to recover. 3.Does walking in nature work better than walking indoors? Some studies have found differences in attention, mood and cognitive measures when comparing walks in natural environments with indoor or urban settings. 4.Do I need to spend hours in nature? Not necessarily. Research suggests that even relatively short periods outdoors may have benefits for mood and attention. 5.Can nature improve brain health? Spending time in nature is associated with several potential mental-health and cognitive benefits, but it is only one part of a broader lifestyle that supports brain health. 6.Is a park enough, or do I need to go to a forest? You don't need to be in a forest. Parks, gardens and other green spaces may also provide opportunities to spend time in a more natural environment. References: Weir, K. (2020, April 1). Nurtured by Nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature ART - Restorative effects of natural environments on cognitive function [PubMed record]. https://pubmed.ncbi.nlm.nih.gov/27668460/
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How Do Astronauts Protect Their Bone Health While In Space?
Sunita Williams is back! She has spent close to 9 long months aboard the ISS- which is a long time by Earth standards, but even longer by space standards! This is because space has NO gravity- which means the way our bodies function change drastically. How Do Astronauts Prevent Bone Loss In Space? With no gravity to hold them down, or provide resistance and weight for the bones and muscles, astronauts literally do not need to put any effort in moving around- they just tend to randomly zoom or float around to their destination. Since they are not using their muscles and bones in the normal way, they can suffer from accelerated bone mass and muscle loss. Thankfully though, the two astronauts in question had to embark on a space walk where they had to get some repairs done, but otherwise, with them being cooped up in the ISS where space is at a massive premium, it does beg the question- how are they staying strong and healthy? How are their bones and muscles working normally? In a recent interview that one of the astronauts gave (she is the well known Sunita Williams)- she joked that she had almost forgotten how to walk around, as floating about has been the norm for the last 235 days. Why Do Astronauts Lose Bone Mass In Space? The earth has gravity, which is continuously acting on us- even if we don’t consciously feel it. This means the muscles of the lower half of the body and the back are in constant use- working hard to keep us upright. This is how we maintain our posture all day- while sitting, standing, eating, walking, running, jogging or whatever else we may be doing. But, since there is no gravity in space, there is no need to use any effort at all- with respect to moving around or staying upright. With muscles and bones- it is literally ‘use it or lose it’. When you keep using your muscles and bones in the right way, your body keeps making new bone cells, while also relegating resources for continuous maintenance and breaking down as needed. But, in microgravity, the breaking down or resorption rate is higher than the formation of new bone- resulting in a net loss in bone density. Astronauts lose almost 1-2% of their bone mass every month due to atrophy. If it continues unabated, it can lead to brittle bones and fractures, along with other issues like osteoporosis (which are normally associated with aging and normal wear and tear or tissue). To check for changes in bone densitometry values closely, NASA has a Human Health and Performance Directorate’s Bone and Mineral Laboratory- where astronauts need to get dual energy X-ray absorptiometry- (DXA) before and after a stint in space. Muscles also show less expression of growth and metabolism related genes when astronauts are in space. Ways Astronauts Stay Healthy In Space Weight bearing and resistance are the two primary factors that determine how strong and functional bones and muscles will be. Since both of them are virtually absent in space, astronauts find it really hard to exercise. This is why they are asked to follow a highly specific set of exercises and workouts- for over 2 hours everyday. Most of us hate the idea of working out everyday, let alone a couple hours. The non-existent conditions and poor motivation can make life worse for astronauts- which is why they work out using VR goggles to make things more interesting. Astronauts use a treadmill called TVIS which allows them to work out with small amounts of gravitational resistance, along with a well designed tether that keeps them on the machine- mimicking gravity. Another component they need to include everyday is weightlifting- which is done with the help of the Advanced Resistive Exercise Device (ARED). Some studies want to check the difference between astronauts who use and don’t use the treadmill everyday, and instead exercise without any equipment. Conclusion Astronauts undergo a very rigorous pre-flight training regimen, just like athletes do. When they continue to work out for two hours or more everyday, and eat well - they can limit the side effects of microgravity on bone loss, muscle strain and other factors. Myostatin inhibitors are certain specialised drugs used to treat osteoporosis on earth and scientists are trying to figure out if they will be good for astronauts in space. All of this research is being done in an effort to help them recover soon and prevent debilitating muscle atrophy and brittle bones from affecting them long term, once they are home. FAQs 1.How do astronauts protect their bone health while in space? Astronauts need to exercise 15 hours a week (2.5 hours, 6 days), while also eating foods rich in vitamin D and calcium. To help them combat microgravity related tissue loss, they also take bisphosphonates - to help them increase bone mass and reduce the chance of developing brittle bones. They also get bone densitometry scans done regularly - before and after a mission and once every 3 years afterwards, even if they have not flown to space. 2. How much bone loss do astronauts experience in space? They lose about 1-2% of bone mass every month- which is mostly pronounced in the hip, spine and knees-mall regions that help you maintain posture. 3. What exercises do astronauts do to maintain bone health in space? They do aerobic exercises, run on a treadmill with a tether, lift weights, do spacewalks, use stationary bikes, etc. 4. Do astronauts take calcium supplements in space? Astronauts consume about 1000-1200 mg calcium per day, along with Vitamin D supplements. They also need to drink plenty of water to ensure they don’t get kidney stones. 5. How do astronauts' bones adapt after long-duration space missions? Their bones demineralise - meaning lose their capacity to bear weight, causing brittle bones and leaving them more susceptible to fractures, muscular atrophy and osteoporosis.
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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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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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