Since ancient times, humans have been looking for ways to extend their life. The good news is that most people can take some actions to help extend their lifespan and reduce the physical and mental damage caused by age. Set specific goals to achieve this goal. Lifestyle changes can lead to a longer and happier life.
In pursuit of longevity
In 1513, explorer Juan Ponce de León and other Spanish conquerors landed in what is now Florida. It is said that he and his team are looking for the legendary "Fountain of Youth". Today, many technology giants such as Google co-founder Larry Page and Paypal co-founder Peter Thiel have invested in age-defying research. Their goal is to extend the normal life span of humans to 120 years.
According to statistics, women live longer than men. The top 10 longevity people have always been women. Jeanne Calment is known to have a long life span in modern history. She was born in 1875, at the age of 122 years and 164 days. The extremely long-lived Japanese Kimura Jiroemon passed away in 2013 at the age of 116 years and 54 days. Perhaps in the next few years, the life span of hundreds of thousands or even millions of people will exceed one hundred years.
Lifestyle factors affecting human lifespan Community
Community awareness is essential to ensure a healthier and longer life. A 2010 meta-analysis study evaluated and tracked more than 308,000 people in the early 1900s. Researchers explored the impact of healthy relationships with spouses, family, and friends on the lifespan of subjects. Researchers have found that strong social support can increase human survival by up to 50%.
diet
Diet also plays a role in longevity. A 2020 study found that the more fast-food restaurants in a community and the higher the population density, the lower the life expectancy. The point is that eating a balanced diet rich in nutrients (vitamins, minerals, and antioxidants) can help people live longer. Other factors, such as poverty and access to quality medical health, are also related to the length of life.
Conditions conducive to longevity
In the past 100 years, the technological advances that many developed countries have taken for granted have significantly increased the life span of human beings. Our genes may also be related. However, many conditions may contribute to better overall health for the population, including:
- Clean water—Before clean drinking water became universally available, diseases such as typhoid fever and cholera caused millions of deaths each year.
- Sewage system-a fully functional sewage system has saved millions of lives. Today, many parts of the world still do not have sufficient sewage treatment infrastructure. Unfortunately, this leads to the pollution of rivers and lakes. These waterways are often used for drinking, bathing, washing clothes, and washing dishes at the same time. As a result, preventable diseases frequently occur in these places.
- Food production—The large-scale production of foods such as wheat and corn and the ability to transport these foods across borders has greatly helped reduce hunger and the resulting premature deaths. However, there is still a lot to do to reduce hunger around the world.
- Medicines—In the past 100 years, medicines have saved millions of lives. Although medicines can be dangerous, they can also bring great benefits if used properly. People must first rely on a healthy diet and exercise as much as possible to help prevent and optimize disease symptoms.
- Bacterial inhibitors-Before the 1940s, deaths from infectious diseases such as pneumonia and skin infections were very common. In addition, due to the lack of sufficient capacity to control bacterial infections, infant mortality and maternal deaths during childbirth are extremely common. Bacterial inhibitors have saved millions of lives.
- Immunization—vaccinations against common diseases such as macula, mumps, smallpox, polio, and many other infectious diseases have saved millions of people from unnecessary deaths. They have helped extend the lifespan of many people.
- Radiology—The ability to perform X-rays, CT scans, and MRIs to help doctors make accurate diagnoses and ensure that patients are provided with appropriate repairs.
8 supplements to support longevity
Many people take the following supplements to help reduce the aging process, chronic disease symptoms, and the appearance of aging.
1. Collagen
Muscles, bones, skin, and tendons are mainly composed of collagen. Collagen is an extremely rich protein in the human body, accounting for 30% to 35% of all protein in the human body. It forms connective tissue, stabilizes our skin, and allows joint movement and flexibility.
As we age, we produce less and less collagen. Coupled with life stress and the resulting oxidative damage, wrinkles appear. Taking collagen will help.
A 2008 study found that collagen peptide (protein) as a dietary supplement can effectively control skin damage caused by UV-B and sun-related aging. The researchers concluded that: "Oral supplementation of collagen peptides can effectively optimize the characteristics of skin aging."
A 2014 study showed that collagen supplementation can help strengthen the skin's moisture and elasticity. In the same year, another study had subjects taking collagen (3 grams per day) and astaxanthin (2 mg per day) to compare with the placebo group. As a result, the skin elasticity and barrier protection of the subjects taking the supplement were optimized.
For these reasons, I think collagen is an age-defying supplement. It comes in the form of capsules, powders, etc., as well as topical serums that can be directly applied to the skin.
2. Coenzyme Q10
Coenzyme Q10 (CoQ10), also known as ubiquinone, is a natural antioxidant that all life needs. Our cells rely on Coenzyme Q10 to produce energy molecules called ATP. This energy production is partly done by mitochondria. Mitochondria are the cellular power plants that produce all energy in the body.
As we age, the levels of Coenzyme Q10 in our blood and cells will decrease. This is mainly due to the decrease in synthesis and the decrease in intestinal absorption.
Studies have shown that a decrease in the level of CoQ10 in the blood may increase the risk of dementia and Alzheimer's disease. A 2015 study showed that taking 100 mg of CoQ10 three times a day each time may help slow the cognitive decline of Parkinson's patients. Other studies have shown that Coenzyme Q10 plays an important role in helping to optimize the function and memory of patients with Alzheimer's disease.
Coenzyme Q10 helps prevent common age-related diseases, such as macular degeneration of the eye. External use of CoQ10 may reduce facial wrinkles.
It is available in capsules and topical formulations. The recommended oral dose is 100 to 300 mg per day.
3. Essential fatty acids
Omega-3 fatty acids, also known as polyunsaturated fatty acids (PUFA), play an important role in human health. It is believed to have many benefits for the heart, brain, and joints.
A study published in the Journal of Nutrition in 2014 showed that most people don't get enough essential fatty acids in their diet, which may cause common health problems related to aging. A 2017 study showed that intake of more omega-3 fatty acids can significantly optimize blood vessel function and control blood pressure. In the same year, a Future Science study showed that omega-3 fish oil can reduce inflammation and heart disease.
In addition, a 2017 study published in "Atherosclerosis" showed that higher levels of omega-3 fatty acids in the blood reduce the death rate from heart disease (the number one killer of people around the world) by 30%.
Food sources of Omega-3 fatty acids include fish (mackerel, cod, and salmon are extremely rich in content), walnuts, chia seeds, flaxseed, hemp seeds, avocado, and natto. In addition to the daily diet, these important nutrients can also be taken in the form of capsules or liquid preparations.
The recommended dosage range is 1,000 mg to 4,000 mg per day.
4. Resveratrol
According to some scientists, resveratrol may be a health compound. Some studies have shown that it helps prevent brain diseases such as age-related cataracts, vascular diseases, and dementia. According to a study published in Biofactors in 2018, resveratrol may help to extend lifespan based on its effect on telomeres.
Food sources of resveratrol include:
- blueberry
- Bilberry
- Grape
- Peanuts and pistachios
- dark chocolate
Scientists have also discovered some lifestyle behaviors that help protect telomeres (the front end of our DNA) from shortages. These behaviors include regular exercise (at least 30 minutes of moderate exercise 5 times a week) and reducing food intake by 30%, thereby prolonging life.
According to scientific research, supplementing resveratrol has a similar effect on our DNA. Resveratrol activates the SIRT1 and SIRT2 genes. These genes produce proteins that help extend lifespan.
In 2018, a study exploring the effects of resveratrol on the kidneys of mice achieved gratifying results. Studies have shown that pathological effects in aging kidneys are reduced.
Resveratrol mainly comes in the form of capsule formulations.
5. Pine bark extract (cypresses)
Pine bark extract or cypress is an effective antioxidant, originally used as a herb by the indigenous inhabitants of North America and Asia. The French explorer Jacques Cartier, who claimed that Canada belonged to France, reportedly used pine bark extract to repair scurvy, a disease caused by insufficient vitamin C intake, during his expedition in 1535.
Antioxidants are substances that protect tissues and organs from free radical damage. Free radicals are an oxidative mechanism that causes aging. A study by "Ophthalmic Research" shows that the antioxidant effect of pine bark extract is stronger than vitamin C, vitamin E, alpha-lipoic acid, and coenzyme Q10.
Pine bark extract has been shown to help prevent cataracts, optimize heart health, control blood pressure, optimize memory, and help reduce pain associated with joint problems.
Another benefit of pine bark extract is that it seems to help protect skin health. Its powerful antioxidant capacity can help protect the skin from UV rays. It can even be applied to the face. Its antioxidant properties may also help protect collagen and elastic tissue from oxidative damage; oxidative damage may be the main cause of skin aging.
Pine bark extract is available in capsule and topical formulations.
6. Turmeric
Turmeric, also known as Sichuan turmeric or Indian saffron, is a rooted plant of the ginger family, commonly consumed for its inflammation-relieving, antioxidant, and digestive health properties. Curcumin is the main molecule in turmeric and is believed to have many health benefits.
In the past 4,000 years, although many people have used turmeric as a flavoring family for food, this popular spice also plays an important role in aging. According to a report published in 2016 by the "Disease" magazine, turmeric can help reduce oxidation, and many people believe that oxidation is the main cause of the aging process. A 2017 study in the journal "Neural Regeneration Research" showed that turmeric helps protect nerve connections in the brain from inflammatory reactions and oxidative damage-two common aging processes.
A study published in the Journal of Alzheimer's Disease in 2017 showed that turmeric may play an important role in preventing memory loss. People who want to make their brains younger should consider adding turmeric to their supplements.
Turmeric is available in capsule, powder, tea, and food flavor forms.
7. Vitamin C
Vitamin C is also called ascorbic acid or ascorbate. It is one of the most researched vitamins in the past 50 years. Since 1968, more than 53,000 studies have been conducted on vitamin C. Studies have shown that vitamin C helps promote good health.
Symptoms of vitamin C deficiency:
- Bruise
- Fatigue and depression
- Bleeding gums
- Joint, muscle, and bone pain
Eating a diet rich in vitamin C can help optimize its antioxidant effects. Vitamin C also has many effects on the skin and anti-aging. In 2018, a study took vitamin C as a supplement and took it together with collagen supplements. The results showed that after only 12 weeks, skin health was significantly improved.
8. Anti-aging essential oils
Certain essential oils are also often used because they are believed to have anti-aging, anti-wrinkle, and skin-beautifying properties. Particularly commonly used essential oils include frankincense, jojoba, lavender, pomegranate seed oil, and rose hips. They are used externally on the skin. However, it should be applied to non-face areas first to ensure that no local irritation or side effects occur.
Also, see: 3 best supplements to support muscle hypertrophy
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