Living for a long time, often referred to as “longevity,” is restricted by a defined number of years. Gary W. has expressed that although people may wish to live as long as 120 years old, human bodies are not designed to periodically sustain a high-quality lifestyle for that amount of time. Dr. Small, the head doctor for mental health at Hackensack Meridian Health in NJ and the ex-head of the UCLA Longevity Center. It is typically considered that the natural and expected processes of oxidative strain and inflammation have an effect on our decrease in health as time goes on. We are not powerless when it comes to our health. The foods that make up our daily diet have a huge impact on how long and healthily we live – and some herbs and spices could be particularly beneficial in this respect.
The Top Culprits Behind Accelerated Aging
The typical life expectancy of a human cell is about 4 months, although the range between different types of cells can be vast. White blood cells typically have a lifespan of about twelve months, whereas colon cells typically have a lifespan of only four days. As a result, our cells are constantly regenerating.
However, the quality of the new cells is dependent on the original cells, and as time passes, the mitochondria (the energy sources inside the cells) and the DNA accumulate damage and mutations. The changes are then transferred to the newly created cells, hence, with time all the cells in the organism gradually become weaker and don’t operate as effectively. It is a key aspect of aging.
Many twenty-year-olds believe they are indestructible as their bodies’ cells are still in excellent condition. The cells of a fifty-year-old have experienced major deterioration, unlike what we generally observe. At the age of 80, all newly generated cells have mitochondria that have been retired from use and nuclear DNA that contains damage. As people age, their cells have reduced energy production capabilities and fewer working parts so they are not nearly as effective as they were when they were younger.
All people go through a regular level of cellular breakdown, however, the process speeds up when cells are under stress. Stressed cells use more energy and burn out faster. Clarifying why some people perish at a youthful age and others live to be over a hundred, it depends on the pressure levels that people face throughout their lives; some of these stressors can be avoided.
Stress, unhealthy eating habits, lack of physical activity, and pollutants contribute to accelerated aging. These four current stress factors have the potential to put an undue amount of stress on cells, unsettling hormones and impacting the communication between cells. Unrestrained, this can lead to a higher rate of cell death and changes in DNA.
It is the responsibility of the immune system to dispose of the remnants of cellular demise. The issue is that your immune cells are getting older and are not working as well as they used to. If your body is eliminating cells faster than your immune system can replace them, it can create a chaotic situation. This is a double-whammy that sparks inflammation leading to destruction of cells and a never-ending loop.
You should be aware of another essential factor that speeds up your aging process, and most people don’t know about it: Your microbiome. This massive population of microorganisms is made up of trillions of entities and can be found in all parts of the body’s cells and tissues. Microbes are prone to taking resources away from immune cells, and they can thrive from the rubbish of an immune system having been put under too much pressure.
The difficulty is that microorganisms possess very limited mutation abilities, which means that compared to other cells, the ones they create generally work as productively as the initial ones. Essentially, they are ageless. As your immune system gets older, it has less ability to maintain control of the varieties of microbes residing inside your body. When certain microorganisms are allowed to expand, the immune system fails to perform, leading to not just aging, but also illness.
The Role of Inflammation in Aging and Disease
The body’s immune system naturally produces inflammation as a means to combat infection and restore damage caused by injury. High levels of inflammation have been linked to a variety of long-term diseases, including cardiovascular disease, cancer, diabetes, kidney disease, and non-alcoholic fatty liver disease. Dr. Small pointed out that excessive inflammation and oxidative damage are associated with illnesses caused by getting older. It has been observed that with age, there is an increased level of inflammation; this could be due to certain lifestyle habits such as having bad eating habits, not exercising, experiencing stress, or not having enough restful sleep. All of these can hasten the process of inflammation.
That’s where plant-based foods can come in. Dr. Small believes that the native anti-inflammatory and antioxidant components found in plants could contribute to a healthier and longer life. Rachelle Robinette, a clinical herbalist and holistic health practitioner, explains that this could have a mitigating effect on the speed of aging, as well as bolstering the immune system and shielding against diseases that tend to occur later in life. Studies suggest that consuming foods that are rich in antioxidants can lead to longer and better quality of life, according to Dr. Small. While the exact amount of necessary antioxidants is not yet known, the benefits are clearly evident.
It is not necessarily known that eating a single item of food or adding a supplement to one’s diet will have a large enough impact on inflammation to change a person’s health, according to Dr. Small. Robinette states that searching for a quick solution to any problem won’t be successful unless the individual changes their diet and lifestyle in accordance. In regard to having a long life, what you eat and how you live will have a greater impact than any herb or supplement. Herbal remedies can be very effective, yet they should never take the place of primary medical treatment.
Despite reservations, some foods have higher amounts of health-promoting and anti-aging elements than other food, which could be beneficial if consumed in moderation as part of your meals. Dr. Small suggests that using spices in your meals can make them much more flavorful and fulfilling, allowing you to enjoy a nutritious diet that tastes great. It is highly recommended that you confer with your physician before using any nutritional supplement. There is a potential for toxicity at higher dosages, particularly if you are taking any prescribed medication.
How Adaptogenic Herbs Help Slow Aging and Increase Longevity
Given all the anxiety-inducing elements that we experience on a daily basis and due to the fact that it is unfeasible to get rid of them totally, it is sensible to strengthen the support you give to your cells as much as is possible. That’s where herbs come in.
Most herbs contain components that help the immune system by reducing inflammation, protecting from damage, and inhibiting the growth of microorganisms. They also facilitate the regulation of hormones, which aids in the improved functioning of cells and the whole body’s systems. Adaptogenic herbs are a specific type of herb that, coupled with other adaptogens, have excellent properties to help us handle the pressures that result in accelerated ageing.
Adaptogens are a class of herbs that promote longevity and boost the performance of various organs and bodily systems.
Though there are some slight variations in the definition of an adaptogen, I like the characteristics described by renowned herbalist David Winston in his book, Adaptogens: Herbs for Strength, Stamina, and Stress Relief:
- All adaptogens have antistress qualities that help provide stabilizing effects on the neuroendocrine system, especially the HPA axis and Sympathoadrenal System (SAS).
- All adaptogens help modulate and/or enhance the immune system.
- All adaptogens inhibit cortisol-induced mitochondrial dysfunction.
Companions of adaptogens possess certain similar qualities, with the extra advantage of strengthening and intensifying the already existing benefits of adaptogens.
Adaptogens do not possess any of the characteristics of drugs. Adaptogens have long been utilized to support enduring wellness and long life. Adaptogenic herbs are an excellent option to take as a daily supplement because of how safe they are and how little chance there is of any negative side effects.
Of all the adaptogens and adaptogen companions that can help slow down the aging process, I have my top five favorites. Research results display that both of them are effective and helpful, particularly with regards to aging-related problems, and that when they are consumed together, they support all primary functions of the body.
With All That in Mind, Check Out These Five Herbs for Longevity:
1. Ginger
Robinette terms ginger as the supreme example of “food medicine”. The main cause of ginger’s positive attributes is the presence of gingerol; this substance has incredibly potent anti-inflammatory and antioxidant properties and could potentially also be used for preventing cancer. The Mayo Clinic is presently exploring if having a daily intake of 2,000 mg of ginger over a period of six weeks can increase the microbiome, which is composed of bacterias, fungi, and viruses and accounts for a big segment of the human body. What a great way to boost longetivity! It would be a significant circumstance, according to Robinette, due to the fact that the microbiome has an impact on one’s health all around, encompassing their brain, emotion, and immune system.
Robinette suggests incorporating ginger into your diet a few times a week in the form of a juice or a grated topping, blending it into stir-fry dishes, or just brewing some slices of it in a warm mug of tea. You could give Robinette’s formula for ginger shots a go, which may be of great assistance throughout the time of year when cold and flu are most prevalent. She states that she takes multiple injections each day during the winter season.
2. Turmeric
It is impossible to discuss a lifestyle with long-term health benefits without mentioning the spice turmeric. Turmeric contributes an intense flavour to curry and possesses high levels of the antioxidant and anti-inflammatory compound curcumin. In 2018, Dr. Small conducted a study where people with mild memory difficulties took two 90 mg curcumin capsules every day for 18 months. It was a lengthy double-blind study and its results suggested a boost in memory and attention amongst the aged population. Dr. Small has determined that the study had an important impact in comparison to the control group and is now planning to extend the research further by including a broader group of participants from around the United States. He is uncertain of the exact mechanism by which curcumin improves cognitive functioning, but he suspects it is due to its anti-inflammatory properties.
Robinette suggests that turmeric can be a valuable ally in maintaining balance in the immune system, as it can enhance immunity and reduce the over-active inflammation which is ofttimes associated with long-term illnesses. Studies have indicated that turmeric may be beneficial for hindering and healing cancer, heart problems, metabolic problems, neurological disorders, and skin conditions.
Eating dishes containing turmeric can be beneficial, but to gain the full medical advantages of the seasoning, you will need to take a curcumin supplement. Robinette suggested that for therapeutic purposes, it would be necessary to use higher doses. Take the supplement with your meals and ideally with a high-fat food such as a fatty fish or nut, so that the curcumin is more easily absorbed. Be sure to talk to your physician before taking any dietary supplements to make certain that they don’t react with any existing medical issues or drugs prescribed to you.
3. Spirulina
Spirulina is a kind of cyanobacteria (or algae) that can be found when cultivated in water and can be purchased in tablet or powdered form. It has a considerable amount of protein for a vegetable. This product boasts plenty of vitamins such as iron, potassium, zinc, calcium, and B vitamins; almost resembling the same nutritional makeup as mother’s milk, according to Robinette.
Robinette suggests that consuming a plant-centered diet is essential for aging well, and adding spirulina as a supplement can help with that goal. “Nobody eats enough plants. Adding a concentrated source of greens such as spirulina is an easy way to make sure you get your recommended share. However, you should make sure you are buying from a vendor that sources its spirulina from a clean water supply. According to Robinette, you should aim to consume a teaspoon of spirulina daily. She suggests mixing the seaweed-flavored ingredient into savory recipes like pesto, salad dressings, soups, and dips.
4. Rhodiola
Rhodiola is a resilient herb that is labeled as an adaptogen and that has been looked into by contemporary scholars. It is a flower that blooms perennially in colder and higher regions typically present in Europe and Asia yet in addition has been located in the Appalachians in the United States.
It is important to note that rhodiola is able to grow in one of the most challenging places on earth. The reason this is important is because the plants’ chemicals give them the ability to adapt and defend themselves from potential dangers, and this strength is then passed to us when we take it.
Rhodiola is a potent immunomodulator. The significance of this is that rhodiola is able to reduce parts of the immune system that cause harmful inflammation. Additionally, it has the effect of energizing parts of the immune system that are weakened, allowing it to better regulate the microorganisms in the body.
Traditional medicine has long utilized Rhodiola to boost vigor, provide strength, reduce fatigue, and protect both the heart and brain, especially in times of distress. Recently, further advantages stemming from rhodiola’s capability to control hormones and stress have been uncovered. These benefits involve increasing oxygen in tissues, balancing blood glucose and insulin, reducing menopausal symptoms, and elevating the spirits.
5. Gotu Kola
This ancient member of the parsley family has been used for centuries in Ayurvedic medicine to promote health and longevity. It has soothing, anti-inflammatory and antioxidant properties that make it a helpful adaptogen. Traditionally, it’s commonly thought of as a brain enhancer: it works to bring equilibrium and peace of mind to the brain, yet at the same time spurs alertness and boosts brain power- things that are significant for growing older in good health.
Research points to the potential of acupuncture to revitalize and restore equilibrium to the central nervous system and its associated nerves, while potentially spurring the creation of GABA (a neurotransmitter that is involved in regulating emotions) and mute the activity of excitatory neurons, among other things. It also helps support healthy cognition and memory.
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