Healthy Habits for a Longer Life
If you think aging and longevity are set in stone, think again. Growing older is a fact of life for everyone, but how we age is not predetermined. Exploring ways to enhance our lifespan and health span has interested many researchers. Is living beyond one’s life expectancy possible, and can this time be filled with good health? Reimagining aging and strengthening our health habits can make this possible.
Science continues to unravel the factors influencing health and longevity, helping us understand how to live longer and reduce our risk of chronic disease as we age. Not surprisingly, genetics play a significant role, with studies showing that about 25% of the differences in human longevity are because of genetic factors. [1] Although our parents may hold the clues to our longevity, they’re not the only influence. Other factors such as nutrition, lifestyle, and the environment can also impact the chances of a long, healthy life. [1–4]
Let’s consider how to manage our diet, physical activity, sleep, stress, and supplements to enhance our longevity.
What we eat and more. Nutrition can have a powerful impact on longevity and health span. This can include the food we consume, plus how often and how much we eat daily. Recent research has shown that increasing our intake of whole grains, legumes, fish, fruit, vegetables, and nuts, and lowering our intake of red and processed meats, sugar, and refined grains can improve longevity. [5,6] In fact, making these changes as early as 20 years old can increase life expectancy by 10 years in women and 13 years in men. [5] Research also points to the benefits of calorie restriction and fasting (intermittent and periodic) to increase lifespan and health span. [7,8] These strategies have been associated with lower blood sugar levels, improved insulin sensitivity, longer telomere length, and decreased inflammation, among other benefits. [6,9]
Movement, strength, and balance. Sedentary lifestyles can increase the risk of cardiovascular disease, diabetes, and metabolic syndrome by increasing blood pressure, triglycerides, cholesterol, glucose, and insulin levels. [10] If we want to extend our life and reduce chronic disease risk, it’s time to start moving. Recommendations of 150–300 minutes per week of moderate aerobic physical activity (or 75–150 minutes per week of vigorous aerobic physical activity) can improve health outcomes. However, doing more than the recommended amount can help individuals live longer. [11] Exercise programs should always include a combination of balance, strength training, and aerobic and anaerobic exercises. [4]
Restorative sleep. Too much sleep, or not enough, can impact health and longevity. [12] A restful slumber can restore energy, increase focus, and improve mood. Neuroscientists also recognize that sleeping well and spending adequate time in all stages of sleep, especially the deepest fourth stage, is vital to maintaining brain health and function. During deep sleep, the brain undergoes a little housecleaning, thanks to the glymphatic system, which helps clear the brain’s waste products that contribute to brain disease. [13–16] Adults should aim to get 7–9 hours of restorative sleep each night and follow a regular sleep schedule and bedtime routines to ensure a good night’s rest.
Manage stress. Stress can negatively impact physical and psychological health throughout life. Stress can increase the risk of chronic disease and accelerate aging by increasing cortisol levels and inflammatory markers, shortening telomeres faster, and impacting mitochondrial health. [17,18] Avoiding stress is not always possible. Still, strategies to minimize its impact, such as a nourishing diet, restorative sleep, regular physical activity, daily relaxation exercises, and social support, can make a big difference.
Nutrients for better health. Supplementing with key nutrients as we age can help correct deficiencies and support various physiological processes. It’s important to support mitochondria, key cell structures that produce energy when it comes to improving longevity and health. Impaired mitochondrial function, a consequence of aging, impacts the body’s ability to produce energy and can lead to the development of cardiovascular, metabolic, and neurological conditions.
Targeted nutritional compounds like those found in Regenerlife Mitochondrial Energy can optimize mitochondrial function and support cardiovascular, cognitive, and brain function. This product provides coenzyme Q10 (CoQ10), acetyl-L-carnitine, ElevATPTM, S.O.D. Extramel® complex, and L-glutathione.
Antioxidants CoQ10, L-glutathione, and S.O.D. Extramel work alongside ElevATP, which helps increase energy production (ATP) at the cellular level and improve strength and power in repetitive bouts of brief, highly intense physical activity. [19–21] Acetyl-L-carnitine supports mitochondrial function and acts as a transporter of long-chain fatty acids across the mitochondrial membrane to generate energy via fatty acid metabolism, and S.O.D. Extramel supports positive effects on perceived stress, such as pain, fatigue, sleeplessness, irritability, and quality of life. [22,23]
Available in a natural watermelon-flavoured drink mix and vegetarian capsules, Regenerlife Mitochondrial Energy is a great choice for adults with declines in mitochondrial function, people concerned about their energy levels, and individuals who want a stimulant-free supplement to support their workouts.
Mitochondrial function can also be supported with magnesium, an essential nutrient for hundreds of biochemical processes in the body. Maintaining adequate magnesium intake through diet or supplementation is also important for protecting brain and cognitive health. Insufficient magnesium can lead to inflammation and degeneration of brain neurons [24], and elevating magnesium levels in the brain can be beneficial. However, not all forms of magnesium are equal regarding cognitive support.
Regenerlife Magnesium L-Threonate is made with Magtein®, a highly absorbable form of magnesium L-threonate, which has been shown to significantly increase magnesium concentrations in the brain. Magtein can cross the blood-brain barrier, improving short- and long-term memory in older adults. [25] In a double-blind, placebo-controlled trial, supplementation with a Magtein product led to a 10% improvement in a clinical assessment of executive function called a “Trail Making Test” in 50–70-year-olds. After 12 weeks, participants showed improved cognitive ability, reduced cognitive fluctuation, and restoration of impaired executive function. Overall improvements were equivalent to a nine-year reduction in brain age. [26,27]
Regenerlife Magnesium L-Threonate is non-GMO, vegan-friendly, and a great choice for adults who want to actively promote longevity and cognitive health as they age.
Regenerlife Mitochondrial Energy and Regenerlife Magnesium L-Threonate can be used together to support cardiovascular, cognitive, and brain function as we get older. When used with proper nutrition, consistent physical activity, restorative sleep, and stress management, we have powerful solutions to help us create healthy lives beyond our expectations.
References:
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18. Harvanek ZM, Fogelman N, Xu K et al. Psychological and biological resilience modulates the effects of stress on epigenetic aging. Transl Psychiatry. 2021; 11:601.
19. Joy JM, Vogel RM, Moon JR, et al. Ancient peat and apple extracts supplementation may improve strength and power adaptations in resistance trained men. BMC Complement Altern Med. 2016; 16:224.
20. Joy JM, Falcone PH, Vogel RM, et al. Supplementation with a proprietary blend of ancient peat and apple extract may improve body composition without affecting hematology in resistance-trained men [published correction appears in Appl Physiol Nutr Metab. 2016; 41(1):115]. Appl Physiol Nutr Metab. 2015; 40(11):1171-7.
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22. Nie LJ, Liang J, Shan F, et al. L-carnitine and acetyl-L-carnitine: Potential novel biomarkers for major depressive disorder. Front Psychiatry. 2021; 12:671151.
23. Carillon J, Notin C, Schmitt K, et al. Dietary supplementation with a superoxide dismutase-melon concentrate reduces stress, physical and mental fatigue in healthy people: A randomised, double-blind, placebo-controlled trial. Nutrients. 2014; 6(6):2348-59.
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About the Author: Natural Factors
Natural Factors is a Canadian family-owned business operating for more than 50 years, providing a wide range of products exclusively to the health food industry. Factors Farms, located south of Armstrong, BC, is a certified-organic farmland that gives Natural Factors complete control over securing the best quality raw materials possible.