Essential Nutrients for Health and Longevity
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Ageing is a naturally occurring process. We can’t avoid it. BUT we can create a lifestyle that supports our longevity and health as we age (because don’t we all want to keep that youthful GLOW). Healthy ageing and longevity have a lot to do with your genetics, but it also has to do with your lifestyle, diet and environment. By targeting biological processes of the body through the right nutrition and supplements, we can prevent age-related diseases caused by oxidative stress and cellular damage to promote a better overall quality of life.
Physical activity, reducing alcohol and eating a healthy diet will all contribute to the bodies ageing process. But there are specific nutrients in whole foods that you can start to include in your diet more that can reduce inflammation and positively impact the bodies metabolic health. We wanted to highlight these top five nutrients, and what food sources you can find them in, to support your healthy ageing and longevity.
Coenzyme Q10
Coenzyme Q10 is a fat-soluble compound found in the heart, kidneys, liver and pancreas and decreases with age related oxidative stress, mitochondrial diseases and statin use (a class of lipid-lowering medications). By using CoQ10 supplements, it can help support your cardiovascular health and improve blood sugar regulation, but you can also get it from food sources like organ meats (liver, kidney, heart), sardines, herring, peanuts, spinach and broccoli.
Omega-3 Fatty Acids
You guys know I am a huge advocate for a good Omega-3 Fatty Acids. Long chain fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the main health-promoting omega-3’s that support cardiovascular function and increase anti-inflammatory levels of cytokine to support the immune system. You can find EPA and DHA fatty acids in fatty fish like salmon or sardines, herring, mackerel, anchovies and cod liver oil.
Probiotics and Prebiotics
We can also promote healthy aging by balancing the level of microbes in the gastrointestinal tract, known as the gut microbiota. Having this healthy bacterium in our gut supports the modulation of our immune system, regulates our body mass index and maintains a balanced homeostasis. These microbiota feed on prebiotics which is a type of carbohydrate that you can find in leeks, garlic, onions, asparagus, Jerusalem artichokes, chicory, oats, wheat, chickpeas and soybeans. So we want to make sure we are giving these microbiota lots of nutrients.
B Vitamins
High homocysteine levels can contribute to reductions of grey matter in the brain, increased risk of heart disease, Alzheimer’s and bone loss. To metabolize homocysteine and keep these levels low, the body needs certain nutrients like Vitamins B6, B9 and B12. You can find good sources of B vitamins in liver, eggs, tuna, lamb, legumes, brown rice, dark leafy greens, nutritional yeast, milk and yoghurt.
Resveratrol
Resveratrol is a polyphenol found in grape skins, red wine, grape juice, berries (e.g., blueberries, cranberries), and peanuts. It has been found to be an antioxidant, anti-inflammatory and have anti-aging and anti-cancer properties. Supplementation of resveratrol has been shown to reduce biomarkers that cause inflammation and exerts health benefits by reducing a process called glycation, which is a reaction between proteins and sugars that produces glycation end products (AGEs) that when accumulate can cause damage to cells and tissues.
By including more of these nutrients in your diet or adding a supplementation program for these nutrients you can help prevent some of the chronic conditions associated with aging and improve your overall health for longevity.
My favourite way to include more nutrients into my diet is by having a smoothie packed with all of these good things. So, I wanted to share my green smoothie recipe with you that I have been OBSESSED with lately. I love green smoothies to get important essential nutrients for brain health, skin health, nervous system, memory, cognition etc. and it’s so important for longevity and ageing.
Green Smoothie Recipe
Romain lettuce (or whatever lettuce you have in the fridge)
Spinach (high in magnesium)
Cilantro
Green apple
Frozen banana for potassium and flavour. Definitely freeze them ahead of time!
Flax seed
Collagen powder ( I use Bend Beauty or Cyto Matrix Dermal Collagen)
Chia or hemp seeds (Omegas and protein)
To increase phospholipids and support for cellular health I use Phospholipids from Body Bio
A Phosopholipid is what encapsulates the cell so it is well protected. We need to continue to replenish our phospholipids as we get older to support cognition, memory, and virtually every other system in the body really. When you blend phospholipids in a smoothie it becomes liposomal, which aids in the absorption and bioavailability of ALL nutrients so it is used more efficiently and all other nutrients can be properly absorbed.
Body Bio
Body Bio combines four forms of pure phospholipids for fast absorption of nutrients and helps rebuild cells to give them the boost they need to work optimally. Many doctors are recommending supplementation of phosphatidylcholine to ensure we are keeping our cells and our body healthy as we age. BodyBio PC is a non-GMO, pure liposomal phospholipid complex, meaning the pure phospholipids are not broken apart and are instantly utilized for re-building every cell in your body. This can help heal the body while also improving brain function, mental focus and memory.
If you are looking to add an easy supplementation program that includes more of these essential nutrients then we suggest starting the Advanced Skin Nutrition – Skin Ultimate supplements.
Skin Ultimate
With 28 pods, Skin Ultimate contains the five top-of-the-range beauty supplements. Each pod has a daily dose of Skin Antioxidant, Skin Vitamin A+, Skin Omegas+, Skin Asta-boost and Skin Co-Q10+. Skin Antioxidant has 7 plant nutrients and antioxidant botanicals including bilberry, turmeric, green tea and grape seed extract to nourish all layers of the skin and keep it looking younger for longer.
The benefits of Skin Ultimate include; evening skin tone, supporting thick hair, maintaining the appearance of nails, younger looking skin, supporting skin health, smoothing fine lines and wrinkles, nourishing dry skin and safeguarding skin from external stressors. All packaged up in convenient tear off pods that makes taking supplements so easy!
We all need essential nutrients to improve our overall health and well-being and you can include more of these nutrients through your diet and through supplements.
I hope you are enjoying this warm weather that’s making its way into YYC right now. Remember to continue to land in the practices that bring more nourishment to your everyday life. Fill your body with foods that fuel you and energize you.
All love, all days
Stacey & the SI SKIN Team xx
