There are small steps you can take to super charge your anti-aging regimen!
- Try calorie restriction 2 days a week. Eating 500 calories twice a week promotes cell autophagy which has been proven to improve longevity. It rids the body of unhealthy cells and helps promote life extension.
- Exercise at moderate intensity for 2.5 hours weekly or 1.25 hours at vigorous intensity to promote longevity. Researches found that life expectancy was 3.4 years longer for people who get the recommended amount of exercise. People who only got 1/2 the recommended amount of exercise saw a 1.8 year increase in life expectancy.
- Eat organic whenever possible.
- Drink only filtered water, at least 8 glasses a day.
- Take Ubiquinol Coenzyme Q10 daily. As you age, your body can no longer produce the amounts of ubiquinol it did when in your 20s and 30s. This supplement helps maintain the energy levels needed to promote cardiovascular and neurological health and promote anti-aging. Do not take the cheaper form of this antioxidant. It is not absorbed by the body. Take between 100-300 mg daily of ubiquinol CoQ10. The older you are, the higher dose is needed.
- Take Resveratrol daily. This naturally occurring phenol is found in red wine, grapes and cocoa. It has been proven to provide anti-aging benefits. It is a microbial compund produced by plants to help protect them from harsh environments like infections, excessive ultraviolet light and climate changes. It may also help ward off several age related diseases. Take between 20mg-100mg daily to reap its anti-aging benefits.
- Take DHEA daily. DHEA levels decline with age. It is speculated that by supplementing your body’s drop in this hormone, it may help fight aging. The latest scientific studies indicate that DHEA supplementation may boost bone strength and ward off osteoarthritis, enhance memory and inhibit factors implicated by metabolic syndrome by favorable altering gene expression. Higher doses has been shown to alleviate depression symptoms and improve cognitive function in the elderly and those suffering from debilitating mental illness. Dosages vary by age. Take between 50mg-90mg a day. Do not take this supplement if you’re under 40 years of age.
- Take Vitamin C daily. This vitamin is a powerful antioxidant. It protects against free radical assaults like sun exposure, pollution, drinking alcohol and cigarette smoking.Vitamin C minimizes the damage a free radical can do on skin proteins such as collagen and elastin. The more antioxidants present in your skin, the less damage free radicals can do. This is directly tied to better skin and a more youthful appearance.
- Take Melatonin daily. Melatonin is a hormone made by the pineal gland. It helps your body know when it’s time to sleep and time to wake up. Melatonin levels decline as we age. You may have noticed the older you get, the more difficult sleep can become. A growing body of evidence reveals that melatonin plays a vital role in combating the aging process. Take 1-5mg of Melatonin nightly to improve sleep. It can also help with jet lag!
- Get at least 7 hours of sleep.
- Meditate to reduce stress and tension.
There are countless ways to keep aging at bay! Follow the above steps to help fortify your anti-aging power.