Do you want to slow down the normal aging process? Fun Fact: Experts estimate that up to 70 billion cells in a person’s body die every day. Makers claim that certain supplements to prevent aging are effective but as the saying goes “The proof is in the pudding.” It’s critical to know which ones are backed by scientific studies instead of a manufacturer’s claims. This is a better sign that a particular supplement can slow/prevent the effects of aging on the body. When picking supplements you’ll want to know whether or not a certain product does what it says. The industry is worth $115 billion (2018) so you have lots of options. Whether certain supplements work or not is quite another story.
What Really Causes Aging?
This is the big question. It’s easier to fight the signs of aging if you focus on dealing with the main causes. One of the main ones is “free radical” molecules. These are unsteady molecules that try to steal an electron from other molecules.
This situation can cause a chain reaction. When the molecule steals an electron this causes that molecule to also become unstable, and the process can continue again and again. There are various causes of this situation including trans fats, ultraviolet (UV) rays, air pollution, cigarettes, and even burnt meat.
The best way to fight free radicals is with antioxidants. This includes vitamins like A, C, and E. They can help to prevent cell damage. There’s even a theory that antioxidants can help to prevent aging itself by countering free radical molecules.
Sugar is another major cause of aging. The fancy term is “glycation” if you want to impress your friends/family. It can cause aging when sugar and protein mix to make molecules that speed up aging.
This process can become worse and cause something known as AGE. This speeds up aging by producing free radicals and increasing inflammation. You can decrease glycation by lowering cooking heat.
Inflammation is another major cause of aging. Scientists now believe that inflammation is a major factor in the development of diseases like type-2 diabetes, cancer, heart disease, and Alzheimer’s. It results in the immune system starting targeting healthy cells/tissues.
You can help reduce inflammation is the Mediterranean diet. This includes foods like fatty fish, whole grains, fruits/vegetables, and healthy unsaturated fat.
Finally, stress is another major cause of aging. When your body is under stress it releases several stress hormones that can increase heart rate and blood pressure.
Meanwhile, high levels of the hormone cortisol can cause more problems. This can cause brain shrinkage and affect long-term memory.
Top Supplements to Prevent Aging
There’s no question that certain supplements are a better option based on studies related to their effectiveness. Collagen (protein), Vitamin C, and Zinc are among some of the best options. For example, it’s well-known that orange juice, cauliflower, and papaya are high in vitamins/antioxidants. However, studies also show that supplements with this vitamin are helpful for fighting the signs of aging. So if you want to look and feel younger this is one of the best options among others.
If you had one mineral to pick when selecting dietary supplements this is the one to consider. It’s best known for boosting the immune system and wound healing. It can also help to protect a person’s skin from sun damage.
One study showed that rats that lacked zinc had problems with DNA repair. This resulted in free radicals that make the aging process faster.
This protein makes up 80% of human skin so it’s definitely important for healthy skin. The protein contains two key amino acids that are important for body parts like skin, joints, muscles, tendons, and bones.
Another key feature of collagen is it helps to keep skin looking “plump.” One recent study showed that women who consumed up to 5 of collagen for up to 2 months had stretchier skin versus those who took a fake pill.
This chemical compound is an antioxidant. The body makes the stuff naturally to change food to energy. There are studies that show it might help to lower wrinkles and boost skin texture. A recent study review reported that CoQ10 might reduce age-related problems like cell/tissue damage from the environment.
A small study also found that CoQ10 supplements provided skin benefits. That included fewer wrinkles and smoother skin.
This vitamin is well-known for an effective method for treating cold/flu. However, it might also be effective in improving the appearance/texture of the skin. Vitamin C is also known as ascorbic acid. It can boost the body’s collagen production that can help lower fine lines caused by air pollution and sun exposure.
Some studies show that high doses of Vitamin C can be an effective treatment for loss of skin color. This happens when it’s added through IV. Studies show that consuming a higher intake of Vitamin C and omega-6s seems to fight dry/wrinkled skin.
Foods To Help You Fight Aging
Aside from the mentioned supplements above, there are foods that can provide similar benefits like supplements to prevent aging.
Below are foods to help you fight aging:
- Salmon: Fatty fish like salmon is a good option for omega-3 fatty acids. Studies show that omega-3s might help to prevent cancer cells from growing/spreading. Health experts recommend consuming 2+ servings of fish/weekly. Try it with whole grain and veggie side dishes.
- Avocado: This food has been trending in low-carb diets due to low net carbs at 2g. Avocados are also about 80% fat but it’s mostly healthier unsaturated fat. This can keep your body hydrated. It can also help the skin absorb nutrients like vitamins.
- Oats: This is highly recommended to fight aging due to the foods being low-sugar. They won’t cause blood sugar spikes like white sugar and refined grains. Studies show that high-glycemic-index (GI) foods can result in more wrinkles and acne.
- Beef: This might be a surprising one since we’re often told by health experts that red meat is unhealthy. However, it turns out it’s mostly about whether you go with healthy options like organic/grass-fed beef. You should also go with lean beef since it’s high-protein.
- Oranges: This superfood is high in nutrients like Vitamin C and water. It helps to hydrate your cells/skin. Oranges can boost collagen, which can keep skin soft. Besides oranges, you should consider different fruits/veggies for healthy skin.
Other good options include tomatoes and grapefruit. They can provide similar benefits like supplements to prevent aging.