Are Your Body Cells Aging to Fast?

Slowing Down Human Cell Aging

A combination of smart diet and lifestyle builds up your cells. Exercise, stress management, and social support keep your telomeres longer which protect the human body from illnesses.

Much of the damage done to the body’s cells and tissues happens as a result of oxidation from poor food and lifestyle choices. Most Americans are chronically deficient in key nutrients, including vitamins C and E.

You can slow cell damage and reboot cellular health by following a three-pronged approach toward diet, lifestyle, and supplement choices. Here’s how!

Due as follows:

Fresh is best–and organic, too–when possible. Every cell in your body is made out of the food you have consumed. Processed foods, such as breakfast cereals, packaged foods, canned foods, and foods made with refined sugars, grains, and oils will not support you.

Lean protein (at each and every meal, including snacks), complex carbs and healthy fats, are the best way to prevent cellular aging.

Top foods and beverages.

1. Organic Berries. Blueberries, cranberries, and goji berries are all nutrition-rich powerhouses filled with beneficial phytochemicals and antioxidants.

2. Cruciferous Vegetables. Broccoli, cauliflower, and kale should be included among your five servings per day.

3. Lean Protein. Chicken, turkey, fish, lean pork, and lean beef can help preserve muscle mass. An optimum serving is 1g of protein per pound of body weight daily.

4. Nuts. Almonds and walnuts are excellent sources of healthy fats and support brain health. Some nuts, like Brazil nuts, are also high in beneficial magnesium and selenium.

5. Green Tea. This ancient brew is one of the most potent and sippable antioxidants; two cups a day are ideal.

6. Water. Stay ahead of dehydration. Eight glasses a day is a good start. But according to Brett Osborn, DO, FAANS, a board-certified neurological surgeon and author of Get Serious: A Neurosurgeon’s Guide to Optimal Health and Fitness, drinking upwards of one gallon of water per day can help to maintain intravascular volume and flush the extracellular space of toxic metabolites.

Top lifestyle-changing tips

1. Get Moving. One in three Americans gets little to no exercise, and a sedentary lifestyle can have far-reaching implications. Strength training ranks high for improving cellular health, conferring resistance against disease by bolstering bodily protein stores. Strength training can also improve insulin sensitivity (which secondarily lowers insulin levels, and therefore bodily inflammation) and also regulates the production of antioxidants within the body, protecting cells from free-radical-induced damage.

2. Manage Stress. Chronic physical and mental stress exerts innumerable deleterious effects on health. For helpful tips on dealing with all kinds of stress, including workplace pressures, visit mindtools.com and click on “Stress Management” under the “Toolkit” tab at the top of the home page.

3. Get Outside. We’ve all been warned to protect ourselves from sun exposure. Just as too much of a good thing can be bad for us, so too can too little, especially when it comes to getting a daily dose of sunlight. About 90% of our vitamin D comes from the interaction of sunlight with the compounds in our skin.

4. Get Better Sleep. Unfortunately, a good night’s sleep is increasingly losing out to modern distractions. Power down the Internet and late-night TV in favor of a solid eight hours of sleep. Chronic lack of sleep is associated with lowered immune function, numerous diseases, and accelerated aging. When sleep patterns are disrupted, conflicting signals are sent to the body, upsetting normal biochemistry and hormonal balance.

Take Supplements

1. Magnesium. Depleted by age and stress, this mineral is integral for more than 300 metabolic processes. Symptoms of low magnesium are constipation, muscle cramps, tight muscles, and overall stiffness–all symptoms associated with aging. According to Cederquist, magnesium citrate helps replenish depleted levels of the mineral and can also be used as a laxative. She suggests using care when taking it, however–magnesium citrate can cause diarrhea for some people, especially in higher doses. Magnesium glycinate or magnesium taurate are good substitutes in these cases.

2. Vitamin B12. Levels of this important vitamin decline with age due to decreased absorption in the stomach and due to medications that affect absorption like antacids. Low B12 levels can cause symptoms of cognitive decline and even dementia, as well as anemia and fatigue. Cederquist recommends a multivitamin containing at least 500 mcg of B12, plus added B12 to further boost levels (use 1,000-5,000 mcg daily). Look for methylcobalamin B12, the most active form. It has been shown to be easier to absorb and utilize with age.

3. Antioxidants. Osborn specifically points to resveratrol, green tea, and vitamins C and E (use natural vitamin E with mixed tocopherols).

4. Omega-3 Fatty Acids. Most often associated with heart health, omega-3 fats are credited by the Harvard School of Public Health with playing an important role in the function of cell receptors in cell membranes, binding to receptors in cells that regulate genetic function.

5. Blood-Sugar-Lowering Nutrients such as alpha-lipoic acid, cinnamon, and berberine. Experts agree that high blood sugar can have a damaging effect by increasing cellular aging.

​​​​6. Vitamin D. Improving vitamin D levels from deficiency to normal ranges can improve insulin resistance (an important marker of cellular stress and aging) by up to 60%. Supplementing with vitamin D (2,000-5,000 IU daily) is especially helpful if you don’t spend much time in natural sunlight.

Source: Joanna Cosgrove
Walter Rivea Santis

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