Ageing is a natural part of our life cycle which we cannot change, but we can influence the way we age to promote a good quality of life in our later years.
Life in the blue zones:
Dan Buettner in his film Live to 100: Secrets of the Blue Zones, researched the places where people live to be the oldest and healthiest on the planet. He identified key lifestyle and dietary factors that were common to all. Some of the practices that can be adopted to enhance our own wellbeing include:
1. Having a faith or belief system
2. A largely plant-based diet (this does not exclude meat and fish in moderation)
3. Avoiding overeating (eating to 80% full)
4. Daily movement – light movement such as yoga and walking
5. 7-9 hours of sleep per night
Foods and nutrients to support healthy ageing:
- Foods rich in plant-based nutrients and antioxidants such as cherries, acai, raw cacao and red cabbage. Antioxidants can help to reduce the oxidative stress and inflammation that commonly occur as we age. They can be found in goji berries, coffee and olive oil. Examples of antioxidants include Vitamin E, Selenium (higher levels are associated with longevity), and Resveratrol (shown to slow down the process of ageing). As well as being found in turmeric which helps to alleviate join pain & nourish joint tissue, and in green tea which can be supportive to prevent cognitive decline
- Foods that are high in zinc, e.g. sesame and pumpkin seeds. Zinc is needed to produce connective tissue, while copper rich foods help it to mature. Zinc deficiency is common in older people, especially in men, leading to a reduction in sense of smell and taste
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Magnesium is involved in over 300 reactions in the body and is depleted in the soil in this country. It can be found in dark chocolate, avocados, and nuts
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Vitamin C is vital for connective tissue and collagen building. It helps to reduce the tendency towards bruising and has a role in the detoxification of waste and toxins from the body. Foods include red peppers, parsley and citrus fruits
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Carotenoids are fat soluble compounds found in foods such as carrots, sweet potato and tomatoes. They need to be eaten with fat in a meal in order to be absorbed well. Chopping and cooking increases the strength of nutrients when they enter the blood stream. These are supportive for:
1. Eye health – carotenoids can protect the eyes by preventing free radical damage upon the tissue within the eyes
2. Respiratory health – altering the pathways that underly several inflammatory respiratory diseases such as asthma
3. Bone health – carotenoids can inhibit bone loss by reducing oxidative stress
Our top five supplement recommendations to support healthy ageing:
1 – Bionutri Carotone
Carotenoids are the pigments found in brightly coloured plants and algae. They act as a type of antioxidant and are key supporters of skin, eye and connective tissue health
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Bionutri Carotone
£25.40
2 – Bionutri Fish Oil
Omega 3 from either oily fish or plant-based sources (nuts, seeds and algae) can support the body by reducing inflammation, improving cellular communication, brain health and mental health
3 – Bionutri Lignan Plus
Plant based oestrogens can help to balance our hormones, which is essential for bone and heart health. Some food sources include whole flax seeds, tempeh, soy, cruciferous vegetables, red clover and sprouted alfalfa
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Bionutri Lignan Plus
£24.30
4 – Bionutri Rosehip Q10
Co-enzyme Q10 (CoQ10) is an antioxidant the body produces naturally, but production decreases as we age. At around 80 years of age, we generally produce 50% of the amount a 20-year-old can. CoQ10 is linked with good heart health and circulation as well as the release of energy from food
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Bionutri Rosehip Q10
£15.60
5 – Bionutri Phyto-Epicell
A combination of plant-based nutrients designed to support the cells that line the internal surfaces of the body, keeping you healthy from the inside out
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Bio-Nutri Phyto-Epicell
£22.75
One final way to support healthy ageing…
For most people, 10-30 minutes in the sun daily is enough to maintain optimal levels of vitamin D in the summer months, but everyone in the northern hemisphere needs to supplement with vitamin D in the winter months to maintain immune, cardiovascular, bone and mental health.
Older people, those with a darker skin, or those who wear clothing that limits access to sunlight, are less able to synthesise vitamin D from sunlight. So this is when supplementation throughout the summer months is required.
Need help getting started…
Speak with one of our Health & Wellbeing advisors in-store.
References
- https://pubmed.ncbi.nlm.nih.gov/23472169, accessed 14/05/2024
- Tan BL, Norhaizan ME. Carotenoids: How Effective Are They to Prevent Age-Related Diseases? Molecules. 2019 May 9;24(9):1801. doi: 10.3390/molecules24091801. PMID: 31075966; PMCID: PMC6539799.
- https://api.intechopen.com/chapter/bibtex/41491
- Lissin LW, Cooke JP. Phytoestrogens and cardiovascular health. J Am Coll Cardiol. 2000 May;35(6):1403-10. doi: 10.1016/s0735-1097(00)00590-8. PMID: 10807439.
- Rolt, A., Cox, L.S. Structural basis of the anti-ageing effects of polyphenolics: mitigation of oxidative stress. BMC Chemistry 14, 50 (2020). https://doi.org/10.1186/s13065-020-00696-0
- Liu T, Li N, Yan YQ, Liu Y, Xiong K, Liu Y, Xia QM, Zhang H, Liu ZD. Recent advances in the anti-aging effects of phytoestrogens on collagen, water content, and oxidative stress. Phytother Res. 2020 Mar;34(3):435-447. doi: 10.1002/ptr.6538. Epub 2019 Nov 20. PMID: 31747092; PMCID: PMC7078862.
- Jayusman PA, Nasruddin NS, Baharin B, Ibrahim N’, Ahmad Hairi H, Shuid AN. Overview on postmenopausal osteoporosis and periodontitis: The therapeutic potential of phytoestrogens against alveolar bone loss. Front Pharmacol. 2023 Feb 23;14:1120457. doi: 10.3389/fphar.2023.1120457. PMID: 36909165; PMCID: PMC9995413.
Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.
