16 tips for anti-aging from a certified holistic health coach
Aging is a part of life — right? While we chronologically become older, each day, each hour, each minute — how we age, and the quality of life we live over the course of our years, is determined by how we take care of ourselves from day to day. The difference between our health span and our life span is quite simple — how many ‘healthy years’ fill our lives? This determines our health span, whereas our life span is the amount of years we live, healthy or not. Ideally, we should all strive to have a health span that matches our life span — and some of the following tips may help you do just that.
The following tips not only offer suggestions on how to live more healthfully to promote graceful aging, they also showcase how to prevent premature aging — a symptom that exists far to frequently in today’s modern world — due to stress, environmental toxins, processed foods, alcohol, and more.
Consider the following tips to feel good and age more healthfully:
Tip #1
Eat more antioxidants! Otherwise known as “Nature’s Sunscreen”
Antioxidants are not only powerful topically, but eating foods rich in antioxidants like berries, dark chocolate, dark, leafy greens, and more, can have tremendous impact on skin health and anti-aging — which is why they’re called “Nature’s Sunscreen!” For the sake of better skin and better health, eat foods rich in antioxidants daily!
Tip #2
Weight lifting > cardiovascular training
Now, this is not to say that cardio isn’t important too! However, as we age, we lose muscle mass — in fact, the phenomenon, sarcopenia, refers to the loss of muscle as we get older. We lose roughly 3-8% of muscle mass with every decade that we age! Supporting one’s health means prioritizing muscle mass, over the course of our years — for insulin sensitivity, a functioning metabolism, maintaining a healthy weight, and more. What’s important to consider is one can decide to start building muscle at any age, and reap the benefits of it moving forward.
Tip #3
Red light therapy
I purchased a red light therapy mask by Dr. Dennis Gross back in November, something I’d had in the past and loved! Red light therapy has been found to be health-promoting for a number of reasons, but especially as it relates to anti aging and skin health. It stimulates the production of collagen in the skin, aids in muscle recovery, and more. Linked my mask here!
Tip #4
Incorporate hormetic stressors
A hormetic stressor essentially embodies the concept of “what doesn’t kill you, makes you stronger!” Incorporating small doses of adversity has been shown to activate longevity pathways! Hormetic stressors include:
— Time-restricted eating and fasting
— High intensity interval training and strength training
— Cold plunges and saunas
— Breath work
— Hyperbaric oxygen therapy
— Light therapy
— Phytochemicals
How might you incorporate more hormetic stressors into your routine for the sake of a longer life and health span?
Tip #5
Vitamin C!
Topical vitamin C is all the rage in the world of anti-aging skincare, but what about the vitamin C we can consume?
You got that right.
Vitamin C is needed for adequate collagen production. As we age, we lose collagen and elasticity in our skin. Regularly consuming foods that are rich in vitamin C, like citrus, dark leafy greens, and red bell peppers, ensures you’re optimizing your immunity, brain function, adrenal health, AND supporting healthy skin! I also incorporate vitamin C supplements during the colder months as extra support! My favorites are Cymbiotika and Beekeeper’s Naturals.
Tip #6
Supplement with glutathione
Are you familiar with glutathione? Glutathione is our body’s master antioxidant. As we age, it is imperative that we adequately support the body’s detoxification pathways in order to reduce the potential for illness. Biologically speaking, our systems begin to slow as we age so optimizing their abilities to function is essential. Toxic load and toxic burdens on the body detox pathways has been connected to a whole host of disease.
“For example, Parkinson’s disease has a well recognized link to environmental toxins. Farmers have the highest rates from exposure to pesticides. Arsenic, pesticides, and bis phenol-A causes diabetes. And in one study, people with a lead level over 2mcg/dL (“normal” is considered under 10, but science is clear that even very low levels of metals can be toxic) had dramatically higher risks for heart attack stroke, and death — higher even than the risks attributed to elevated cholesterol. And about 40 percent of the population had lead levels above this number” (Young Forever, Mark Hyman, MD).
To boost glutathione production, consume goat or regeneratively raised A2 whey, cruciferous vegetables, garlic, and onion. Supplements and herbs that are effective in boosting detoxification include N-acetylcysteine (NAC), alpha-lipoic acid, milk thistle, and curcumin. I currently supplement with either capsules of NAC or liposomal glutathione daily, both linked in my storefront.
Tip #7
Stimulate mTOR
mTOR is a pathway that regulates protein synthesis. In order for mTOR to be stimulated, we need the right amino acids, the building blocks of protein, and muscle development in order to maintain muscle, promote immunity, and keep our structural system in tact. mTOR is unable to be activated, or do its job, when we are constantly eating! Time restricted eating is recommended and finding a time that works for you is important (i.e. 12, 14, or 16 hours). Dr. Mark Hyman refers to mTOR as you’re ‘recycling system,’ as it’s able to consume the old damaged proteins and cells, otherwise known as autophagy, and allows the body to make new.
Tip #8
“The biggest cause of aging is something most doctors don’t know how to diagnose or treat. It’s also nearly 100% reversible. It’s called insulin resistance, and it is the root of heart disease, diabetes, cancer, and dementia.”
Mark Hyman
To learn more about stabilizing your blood sugar and addressing insulin resistance, let’s chat! Schedule your free consult here.
Tip #9
If there’s one thing that skin experts can agree on for anti-aging, it’s wear your SPF! Some of my nontoxic/low tox suggestions include:
Supergoop!
Salt and Stone
Beautycounter
100% Pure
Tip #10
Sleep more!
One of the very best anti-aging strategies is to be sure you’re getting adequate rest — beauty sleep, if you will. While we sleep, not only do we outwardly recover, for example, our skin health, but we also give our body the chance to refuel internally for the next day. Our brain has a cleaning crew that is activated while we’re sleeping, and is responsible for clearing out mental and emotional debris. By sleeping more, you are supporting your body’s ability to function best, which is imperative to preventing premature aging!
Tip #11
Incorporate ginger!
Not only is ginger an anti-inflammatory powerhouse, it also has been proven to protect against collagen breakdown, which is imperative for healthy skin!
Tip #12
Incorporate NAD+
Mark Hyman promotes the power of NAD+ as it improves mitochondrial function, supports blood sugar, helps liver function, controls insulin levels, promotes healthy aging and impacts metabolic syndrome positively. NAD+ is a coenzyme found in every cell of your body and low levels are linked to diseases including diabetes, heart disease, neurodegenerative disease, and premature aging. Production of this coenzyme slowly declines with age, and stress, alcohol, and poor eating habits accelerate this process. Do your research and look into NAD+; be sure to always talk with your healthcare provider before adding anything new into your routine.
Tip #13
Preserve your telomeres!
According to Dr. Mark Hyman, telomeres are little caps at the end of our chromosomes that prevent the chromosomes from unraveling. As we age, these telomeres shorten and eventually become too short, which is an organic process that takes place. However, premature shortening, due to toxic-processed foods, sugar, environmental toxins, not exercising, stress, and so forth, shorten telomeres well before they’re meant to be shortened. Protect your telomeres by changing your lifestyle.
Tip #14
Drink more green tea or matcha!
Matcha and green tea are LOADED with antioxidants and chlorophyll which help to fight free radical damage in the body. Premature aging can take place as a result of the oxidative stress caused by these free radicals. It also contains The most powerful antioxidant, EGCG, is a polyphenol found in matcha and green tea and is ultra nourishing for your gut lining among several other benefits.
My favorite matcha is by Pique. I drink matcha daily now, as I’ve stepped away from my daily coffee, and it has changed the game for my skin. They are organic, ceremonial grade, and quadruple toxin screened — the highest quality out there.
Use this link to get 15% off their Radiant Skin Duo!
Tip #15
Prioritize social connection
Did you know that as research emerges on loneliness, they are equating the impact of loneliness as being as influential as smoking cigarettes? The more we create social connection, the healthier we will be, and the greater our longevity will be as well. Those in older generations seem to be amongst the largest of populations affected by the loneliness epidemic and may contribute to their decline. Taking time to connect with others and prioritizing your social relationships and a sense of community is imperative to health.
Tip #16
Get genetic testing!
I did genetic testing back in the summer and I learned about areas I need to better support my body and my brain as I get older. There is a genetic link to aging — while most of disease is determined by the lifestyle practices we integrate, having certain genetic markers may need you to place heavier emphasis in certain areas, like me, in order to ensure you’re supporting any a specific vulnerability. For example, having the COMT gene mutation, predicts poor estrogen metabolism which can lead to estrogen based diseases like ovarian cysts, endometriosis, or even breast cancer. Having the genetic mutation, MTHR 198 A/C, is related to the body’s ability to detoxify heavy metals which can influences issues like autoimmune and Alzheimer’s disease.
If you want to learn more about how to age more healthfully, consider scheduling a free consult with Emily to discuss holistic health coaching options. Emily firmly believes that premature aging as well as aging with ailments is a byproduct of lifestyle factors such as poor nutrition, sedentary living, poor sleep, environmental toxins, stress, and more. Through shifts in daily habits and routines, improvements can be made and most importantly, you can reclaim your health span alongside your life span too.
