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The science of living longer starts with nutrition. The quality of your life as you age is determined by a variety of factors—but did you know that many of them are within your control? The keys to achieving meaningful longevity lie in practicing smart, healthy life choices and harnessing the powerful health benefits of specific nutrients. We should know: we've been studying the science of aging for over 40 years! Here are three ways to maximize your longevity:
Have you ever felt like you just can't do what you used to do? Age-related decline in energy production may be the culprit, and when these levels decline, your heart and other organs won't work the way they used to. Specific nutrients, though, help revitalize energy at the cellular level.
As cells get older, some of them no longer function optimally, which can lead to health concerns. This is called cellular senescence. While we cannot stop cells from aging, we can help relieve the body's senescent cell burden with senolytics: nutrients that encourage the body's natural pathways for removing or recycling senescent cells.
Free radical compounds can "stress out" your cells, which can affect their DNA, zap cellular energy production and more. Antioxidants and other nutrients help fight back
Ever feel like you're pulled in so many different directions—between work, family and other obligations—that simply getting to your "to-do" list is on your to-do list? The focus you demand of your brain requires a lot of energy—almost 20% of your body's total energy, to be exact. No wonder so many of us feel frazzled! The good news is, you can support optimal mental focus with a healthy lifestyle, and some nutrients targeted to encourage cognitive performance.
Breakfast is the most important meal of the day for a reason. Fuel your body and your brain first thing in the morning to improve short-term memory and attention. Make sure to fill your plate with whole-grains and fresh fruits—bonus points if you can add in a lean protein. For evening meals, try incorporating healthy fats, like salmon, which is rich in brain-boosting omega-3 fatty acids.
Like your smart phone, your brain needs to be properly recharged every night to stay smart! Getting eight hours of uninterrupted sleep is optimal; of course, for some, that may be easier said than done. If you are having trouble falling asleep, try supporting your body's internal clock with a nutrient like melatonin. Also cut out caffeine before bedtime and keep your eyes off blue light-emitting electronic devices for at least two hours before your head hits the pillow.
Keep your memory limber and your focus laser-sharp by exercising your brain. Puzzles are a great way to improve short-term memory by engaging your brain with colors and shapes. If you're more of a wordsmith, try a crossword puzzle and increase the difficulty over time, so you can continue to challenge your cognitive powers.
