The World Health Organization reported that the number of individuals worldwide over 60 years old is expected to double by 2050. With this increase in our aging population, understanding the factors that impact health and disease as we age becomes necessary to maintain longevity and quality of life.
From cognitive decline to arthritis and heart disease, the risk of several chronic health conditions increases with aging. Many chronic diseases associated with aging can be prevented and even reversed. Certain modifications can help to support longevity and what is now known as healthspan. Healthspan is the part of a person’s life during which they are in good health which is different from lifespan, which is the length of time for which a person lives. Diet and nutrition can have a huge effect on lifespan. Read on for the top five nutrients for longevity.
What is longevity and aging?
Aging is the progressive and normal deterioration of the body – also referred to as senescence. Numerous mechanisms of aging have been proposed, some of which are:
- altered intercellular communication
- cellular damage from oxidative stress
- alternating of our genes based upon diet, lifestyle and toxic exposures
- instability of genes
- mitochondrial dysfunction
- systemic inflammation
- shortening of telomeres (the end of the chromosomes that are protective)
Targeting these biological processes may help prevent disease and promote healthy aging and longevity.
Top Five Nutrients for Longevity
Dr. Karen Kaufman shares her list of top five nutrients for longevity:
COQ10 is a fat soluble compound found in the heart, kidneys liver and pancreas of humans. Levels are depleted by age related oxidative stress, mitochondrial dysfunction and even use of medications in the class called “statins”. COQ10 may support cardiovascular health and energy at a cellular level.
Omega-3 fatty acids are a group of long-chain fatty acids that have an anti-inflammatory effect on the body and promote health by lowering blood pressure and protecting the cardiovascular system. Fatty fish (should always be wild) such as salmon, sardines, herring, mackerel and anchovies are a great way to get Omega-3 fatty acids.
Probiotics and Prebiotics – Greater diversity in intestinal microbes regulate everything from the immune system to cardiovascular health and even help our bodies maintain a healthy weight. These intestinal microbes feed on prebiotics, a type of carbohydrate found in foods such as leeks, garlic, onions, asparagus, chicory, oats, and chickpeas. High fiber diets promote the gut microbiota so if you don’t typically eat foods high in prebiotic fibers, consider using a fiber powder with prebiotics.
B vitamins A lack of B vitamins and lead to an increase in homocysteine which is a biomarker of aging in the body. Homocysteine has been linked to cognitive decline, cancers, and heart disease. Good sources of B vitamins include liver, eggs, tuna , legumes, dark leafy greens, and nutritional yeast but also you can take a good professional brand B complex for further support.
Resveratrol is a polyphenol primarily found in grape skins, red wine, grape juice, and berries. It has antioxidant, anti-inflammatory, anti-aging, and anti-cancer effects. When combined with Nicotinamide, Riboside, and Quercetin, they all together support cellular repair and cellular energy to promote healthy aging.
To schedule a consultation or order your supplements online or for pick-up contact Kaufman Health and Hormone Center here. To order directly through Wellavate visit the Kaufman shop or contact the office to set-up your online account. For more information about supporting your longevity enjoy this article by Dr. Kaufman: Aging Optimally.