Science has unlocked major discoveries in the way we can improve our overall health and longevity. But for many, understanding how to use these scientific breakthroughs to sustain a healthy mind and body is a daunting task.
This year’s anti-aging toolkit comprises of 3 different aspects:
Holistic nutrition- Go the extra mile by including foods in your diet that help combat free radicals by targeting DNA repair and cell renewal.
Targeted training- Integrate workouts to improve fitness levels, maintain cardiovascular health, and boost metabolism.
Smart Supplementation- Take the appropriate supplements that will maximize your body’s capacity for tissue regeneration and proper organ function.
You could live more than a decade longer by eating more plant-based foods. That’s according to a new study from the University of Bergen in Norway that was published today in PLOS Medicine.
A 2020 analysis found that eating whole grains, vegetables, fruits, nuts, and coffee is associated with a reduced risk for all-cause mortality. A high intake of red or processed meats was associated with higher all-cause mortality.
The benefits of consuming unsaturated fats and oils include improved blood cholesterol levels and reduced heart disease risk. The American Heart Association recommends that instead of saturated or trans fats, use olive oil in salads and cooking, canola oil when baking, or sunflower oil for frying.
http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889
You can help protect your cells from aging with regular exercise. A new study published in the European Heart Journal found that High intensity interval training (HIIT) and Endurance training increase telomerase activity, which is beneficial for cell growth and replication. Telomeres are nucleotide sequences found at the end of chromosomes that protect our genetic information. They allow cells to divide, replenish, and reproduce. When they shorten, cellular aging occurs. HIIT and endurance training were found to increase telomere length, inhibiting cell death, and ultimately producing an anti-aging effect.
A great way to find the right intensity of your workouts is through the HIIT method. Research has shown that many people are able to stay engaged with HIIT workouts because they get to choose their own intervals and work-to-recovery ratio. Below is a sample progression of work-to-recovery HIIT ratio that you can make up to 4 rounds.
Week 1-4: Ratio of 1:3. Example, 30 seconds work: 90 seconds recovery
Week 5-8: Ratio of 1:2. Example, 30 seconds work: 60 seconds recovery
Week 9-12: Ratio of 1:1. Example, 45 seconds work: 45 seconds recovery
Week 13-16: Ratio of 2:1. Example, 90 seconds work: 45 seconds recovery
HIIT Workouts: Sit-ups. Crunches. Push-ups. Cable chops. High knees. Jumping jacks. Lunges. Squats. Chest press. Sprints.
Endurance Sports: Cycling. Triathlons. Swimming. Rowing. Tennis. Boxing. Field Hockey. Long distance running. Cross-country skiing. Martial Arts.
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By: M.G. Thibault. Edited: Ryan McTeigue From IV drips that provide anti-aging concoctions of nutrients and antioxidants straight into your bloodstream, to stem cell creams, facials involving the application of a radio frequency and microbiome testing for highly personalized anti-aging treatments, the pursuit for the fountain of youth has advanced
You CAN lose body fat while increasing lean muscle mass at the same time. This didn’t seem possible until the mid-1990’s when the concept was popularly promoted by the famous Canadian coach Charles Poliquin. It’s official name – Body Recomposition. We know that this is quite a controversial subject in the fitness
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