How to age Well. 5 Secrets to Age Well!
Aging Gracefully Is A Choice! Image by Gerd Altmann from Pixabay
There are few people you might know of in your life and when you see them you immediately think ‘wow, they are really aging gracefully! Is there a secret? Or did they inherited some special genes?’ It’s a simple question, but the answer might surprise you.
So, what does it really take to age well?
Diet: Not a specific diet, but a balanced diet of what you already like to eat!
Exercise: No Crazy exercises that you will do once and regret for the rest of your life. Something you already like but a new way of doing it.
Memory Health / Brain Health: To do everything right, you need your memory to remember, and remember correctly.
Skin & Hair: What we put on our skin eventually makes its way inside (partially or in an indirect way) the same goes for our hair.
Cell Health: Everything boils down to our cells! This is where everything started from, so it makes sense that we should fix everything at the roots.
First – Diet
When we usually talk about dieting we always like to label our diet with some sort of a name. However, if you are looking for a specific diet and diet plan, maybe this is not the article you are looking for. Even though we will be talking about food and nutrition from the inside out.
But for us, we look at diet and food from a holistic approach. You need to eat almost everything, and everything in a moderate amount will benefit you. There are many diet plans out that tell you to stop completely consuming one thing or another. But most people who start on those diets, don’t make through the first month. The main problem with such diets that they are not sustainable. Cutting something out ‘cold turkey’ might work for some, it does not work for the majority.
Food Variety Is Key To Provide Us With All Nutrition Image by silviarita from Pixabay
For diet, we are going to provide the tips that will give you the best results with the least amount of effort! Tips that will require you doing less not more. It sounds like a good deal. Right?! Let’s dive in. You need to look at those three areas ONLY:
Look at your food consumption for a longer period of time. Not daily. Balance it on a weekly basis, monthly and overall basis.
Stick with organic whenever you can.
The dirty dozen and The Clean 15 lists. A simple list of food that you want to get organic, and another list that you might be able to go with the non-organic. The top 15 foods with the least pesticides are called the Clean 15, while the 12 foods with the most pesticides are called the Dirty Dozen. The list is courtesy of the Elizabeth Rider Blog
THE DIRTY DOZEN (2019)
Buy these organic whenever possible – Updated 2019
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
+EWG’s Dirty Dozen Plus:
Hot Peppers +
THE CLEAN 15 (2019)
These are ok to buy conventional (not organic) – Updated 2019
Avocados
Sweet Corn
Pineapples
Sweet Peas Frozen
Onions
Papayas
Eggplants
Asparagus
Kiwi
Cabbage
Cauliflower
Cantaloupe
Broccoli
Mushrooms
Honeydew Melons
Second – Exercise
Exercise is closely connected with diet. We can’t talk about one without the other. Also, the same goes for exercise that goes for dieting. Most people who start a brand new exercise that is totally different from their daily activities, typically they will give up on the new routine quickly.
For sure, there are some crazy cases where people stick with it from day one and keep going forever, but most of us, we need to adapt those exercises in our daily life one exercise a week, or one exercise a month.
This Is The Reality Of How Most People Feel About Exercising. Especially, Trying Something New For The First Time
This Is What We Think Of Ourselves When We Exercise For The First Time! It’s True After A While But Right Away.
Here are a few steps to get your exercise ‘requirements’ done easily:
Things you like to do or you are already doing. If you like walking, then start with it. If you like working out, then do this. If you like hiking or even as simple as shopping. Yep, you read it correctly. You can just add a few steps to your shopping trips. Park the car further, do a few more laps around the mall. Chase your kids, or grand-kids around the yard, the park, or even the living room. Take the stairs down and the elevator up. Or half-half.
Break a sweat. If you can break a sweat in whatever you do then you nailed it! Sweating is a sign that you are putting your body in activity mode. Nothing too crazy, but just a little to move you forward ahead of where you are today. Usually, 3-5 min of high-intensity exercise should be enough to break a sweat.
Add one more. By the end of the day, you just want to add one more pump to your heart to keep it pumping longer. One step, one repetition, one pound of lifting weight, one positive change no matter how small it is.
A Walk With Your Grand-kid In A Fresh Air, Is More Thank Just An Excellent Exercise! Image by emailme3 from Pixabay
NOTE: Never, Ever use your progress in dieting and exercising as a rewarding/excuse to bring bad habits that you are trying to move away from. The reward of walking the extra mile is not another donut. You are better off without them both in this case.
Third – Memory Health / Brain Health
There’s no point of dieting and exercising if we don’t remember doing them. It might sound silly to bring up such a thing, but it’s so real. We don’t remember to exercise until it is too late in the day or the week. Or we forget what kind of activity we planned on doing today. So, in this case, we are missing on our physical health because of our mental health.
“Sometimes you will never know the true value of a moment until it becomes a memory” Photo by Roman Kraft on Unsplash
Our brain is the most important organ in our body. It is the central computer of the whole body. When we start forgetting, slipping off mentally, we lack mental clarity, memory issues, lack of focus, and other issues. Those are problems on their own, but also they are signaling issues that are occurring from our bad food, lack of activity, sleeping behavior, and so on. However, the good news is that we can reverse most of them. We can change our food, and see it in our brain, and we can feed our brains and see the results on our bodies.
That’s how science started discovering the types of food that will help our brain become healthier and stay healthy. Few of those foods are:
Wild Salmon – Omega 3
Walnut
Avocado
Almond
Blueberries
Broccoli
Coconut oil
Turmeric – curcumin
Dark chocolate
Drinking water – Brain content is 80% water.
Two more tricks/ hacks that will help improve brain health, but has nothing to do with food and as easy as eating food, are:
Brush your teeth with the opposite hand. That will help your brain develop new neural connections.
Learn something new! Anything. Learning new skills, activities, games, crafts, new learning helps the brain to engage, wake up, and spark the young activities that once used to have.
Skin Care Is Not Luxurious, It Is Essential Image by chezbeate from Pixabay
Fourth – Skin & Hair:
We often don’t think much of what we are putting on our skin & hair from deodorant, shampoos, lotions, sprays, etc. We pay attention to the way it smells, the way it makes us feel, but not the ingredients, or how we are getting those results.
A simple example of this case is that we use lots of deodorants, but we are not sure (aware) of how they are working. Most of them use harsh chemicals to kill the bacteria that are causing the odor, but at the same time is hurting our skin. There is a nice article by publicgoods that explains the way ‘deodorant’ works on our body.
The same goes for shampoos that we use, we like the smell, the price, and maybe the results, but over time we start losing hair. That’s when we start looking for solutions and start educating ourselves on what we the heck we are putting on our hair.
If you think you are starting to go bald, you might want to check this blogpost First Signs Of Balding
And if you are a woman losing a lot of hair then you need to start with considering treatment from the source, the scalp first. Here’s a good blog post I found for this (it has good humor in it as well haha) Inside My Quest to Find the Holy Grail of Hair Care
Fifth – Cell Health
Last but not least, is the health of our cells. Out of everything, this is what all boils down to. It takes no genius to figure it out, but it’s important to say it over and over that the health of our cells is the health of our body.
The problem that we see out there with all of these big corporates and big money, is that they look at each problem in a very disconnected way from other problems so they can sell you an UNLIMITED number of product “solutions”. While the core thing is to look at the main source of all the problems which are our cells.
Our Health Start From The Health Of Our Cells Image by Colin Behrens from Pixabay
The health of our cells starts by fighting Cellular Stress.
What Is Cellular Stress?
Nrf2Science describes that “Too many damaging free radicals — or too few protective antioxidants — can wreak havoc on cell membranes, mitochondria, and DNA, leading to tissue damage and a wide range of chronic diseases, including cancer, chronic fatigue, diabetes, arthritis, and heart disease. For more than 50 years, scientists have known the aging process to be linked to highly reactive oxygen molecules produced during normal metabolism. These oxygen molecules, often called “free radicals” or “reactive oxygen species” (ROS), can react with and cause damage to cellular structures throughout the body. Particularly vulnerable to oxidative damage are cell membranes, DNA (genetic material), and mitochondria (where cells generate energy)—and damage to these vital areas often means that cells cannot function properly.” Cellular Stress/Oxidative Stress is something that we need to combat in our cells as it has been linked to many chronic diseases like cancer, chronic fatigue, diabetes, arthritis, and heart disease, etc.
Oxidative Stress Diseases
Some of the chronic diseases that are linked in a way or another to oxidative stress
The Cause of Oxidative Stress
Even though Oxidative Stress is harmful to the cell, it is part of its natural behavior. According to Nrf2Science “Sometimes, the body deliberately makes free radicals in order to neutralize viruses and bacteria.” Also, scientists have found that the cell produces free radicals during its normal metabolism. However, the problem arises when there are too many free radicals that they begin to interfere with the cell’s normal functions. The increase of free radicals might also be from external sources as well. External factors like food, pollution, smoking, pesticides, fungicides, chemicals, etc.
A quick search on the topic of Oxidative Stress and the diseases related to it will yield quite some results, probably more than what we would like to see. However, relatively speaking, all research seems to be limited, or new in age. But for the most part, this is where taking antioxidants started taking off. Things like vitamin C supplements, vitamin E supplements, eating more blueberries, etc. The kind of routine that we have been familiar with. The only issue with this approach is that we are supplementing our body with external antioxidants, which is better than nothing but is very limited in the amount of effectiveness in combating oxidative stress and eliminating the increasing number of free radicals.
The Best Solution I Have Found & I Personally Use & Put My Reputation Behind…
The other emerging approach, which is the one I subscribe to, is ‘hacking’ the Nrf2 pathway to signal the production of antioxidants within our body itself instead of supplementing our body with external synthetic antioxidants. In my mind, I imagine our body as this perfect computer and at some point it starts to slow down (due to aging and other factors), instead of me upgrading the machine by adding better processors, which is not possible to our “human-machine”, I will try to optimize my existing system/ body to perform better to go back to its original capabilities.
Releasing the system from the unnecessary burden that we are putting it in, is much easier, and more efficient than upgrading or supplementing with external resources. That’s where Nrf2 Activation comes into the picture.
We can think of Nrf2 as the new sheriff in town! Oxidative stress & Cellular Stress are the bad guys. The antioxidant is the policemen. Everyone is telling you to add more policemen to your body to fight the bad guys, which is a good idea, but what’s even better is that you have your body making its own policemen if you enable the sheriff to do their job! NRF2 is the sheriff you need on your side!
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By The Way, If You Don’t Take Anything Away From The List Above Then Take One Thing & One Thing Only, To Get The Fastest Results! Activating Your NRF2 Naturally Please Don’t Go Another Day Without At Least Giving Your Body The Benefit Of The Doubt, To Heal Itself From The Inside Out!
“No Matter how much it gets abused, the body can restore balance.”
-Deepak Chopra
Get The Best NRF2 Activator…..Period!
Resources: https://jimkwik.com/ https://blog.publicgoods.com/breaking-a-sweat-antiperspirant-vs-deodorant/ http://www.nrf2science.com/ https://www.elizabethrider.com/dirty-dozen-clean-15/ http://blog.topbiohacking.com/wp/blog/we-keep-hearing-that-western-diet-is-different-than-eastern-diet-eastern-western-mediterranean-etc-why-it-even-matters-how-diet-affects-nrf-activation/ http://topbiohacking.lifevantage.com/blog/inside-my-quest-to-find-the-holy-grail-of-hair-care/
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