7 Natural Anti-Aging Remedies and Your Daily Nutrition

7 Natural Anti-Aging Remedies and Your Daily Nutrition

The human body is constantly aging. With every year, day, hour, and minute that passes, your cells grow older. While everyone understands what aging is, not many are sure why it happens, or at least what causes it at the cellular level. For a long time, scientists believed that aging was a result of cellular damage that accumulates over time from simply breathing in oxygen (oxidative stress) and performing other various metabolic processes necessary to survival.

However, ongoing research suggests that there may be multiple factors contributing to aging.
Regardless of how it happens, it’s well known that aging contributes to fine lines, wrinkles, weaker muscles, reduced bone density, and more. While you can’t turn back the clock, you can potentially slow down the aging process. Let’s take a look at some commonly used natural anti-aging supplements.

1. Bovine Colostrum
Bovine colostrum is the milk-like fluid produced by dairy cows in the first few days immediately after giving birth, prior to the appearance of true milk. It’s packed with protein, carbs, and healthy fats, as well as a wide range of vitamins, minerals, nutrients, and growth factors.

Colostrum contains a variety of bioactive components that may influence the aging process These include:

  • Growth factors and anti-aging hormones – Colostrum is rich in growth factors 1 and 2 (IGF-1 and IGF-2), transforming growth factors (TGF alpha and beta), and epithelial growth factor (EGF). All of these compounds have been shown to slow down the effects of aging at the cellular level.
  • Amino acids – These are the building blocks of the body and the basic components of every protein. Amino acids serve as a source of energy, like fats and carbohydrates, while stimulating anabolic processes that can help build muscle and slow down muscle degradation, which typically accompanies aging.
  • Colostrum polypeptides – Also known as proline-rich polypeptides (PRPs), these low molecular weight proteins can help enhance your natural defenses against oxidative stress.

2. Eat a Diverse Range of Plant-Based Foods
The simplest change you can make is to incorporate more plant-based foods into your diet. While that primarily comprises fruits and vegetables, you also want to eat plenty of nuts, seeds, beans, and whole grains. Plant-based foods tend to be nutrient-dense while staying low in calories, ensuring that you fuel your body without also adding extra pounds. Studies suggest that vegetarian diets, which are naturally high in plant-based foods, are associated with a lower risk of premature death, along with potential reductions in cardiovascular, renal, and endocrine mortality.

You should aim for at least five servings of fruits and vegetables per day. If you are having trouble adding plant-based foods to your diet, the good news is that you don’t need to always go for fresh fruits and vegetables. While fresh produce is ideal, frozen and jarred varieties are still just as healthy (assuming they do not include added salt and sugar). Packaged fruits and vegetables are readily available, generally cheaper than fresh counterparts, easy to prepare, and offers less “green” waste.

Don’t forget nuts either. Nuts are an incredible source of protein, fiber, and antioxidants, along with healthy servings of niacin, folate, copper, and vitamins B6 and E. Studies suggest that the high concentration of unsaturated fatty acids and general density of nutrients may make nuts an important tool in maintaining cardiovascular health.

3. Vitamin C
Most people associate vitamin C, or L-ascorbic acid, with cold remedies. As a water-soluble vitamin, vitamin C has a variety of roles in the human body, from protein synthesis to immune function. Vitamin C is required for the biosynthesis of collagen, the protein that comprises skin, joints, and muscle tissue. It’s no wonder that vitamin C is the most common antioxidant found in your skin. Antioxidants are designed to fight the free radicals that contribute to cellular damage and oxidative stress.

As vitamin C is so prominent in the skin, your skin tends to be the most vulnerable to environmental stressors. Sunlight, smoking, and general pollution can reduce your vitamin C levels. Studies suggest that minimal exposure to the sun can reduce your vitamin C levels by up to 30 percent. City pollution can reduce vitamin C levels by 55 percent.

The good news is that vitamin C is readily available in supplements, beauty products, and foods, including:

  • Red peppers
  • Oranges, grapefruits, and other citrus fruits
  • Broccoli
  • Strawberries
  • Brussels sprouts

Adult women should get about 75 milligrams of vitamin C per day, and adult men should get about 90 milligrams per day. Taking upwards of 1000 milligrams per day is often recommended for enhanced immune support.
4. Choose Your Foods Wisely
Incorporating more fruits and veggies into your diet does not mean that you necessarily need to get rid of your meat, fats, or carbohydrates, but you should absolutely be more thoughtful about these foods and consider the nutritional content.

Meat tends to be the centerpiece of most meals in the Western diet. Try to maintain more plant-based sources of protein, including beans, nuts, and grains, which forgo the unhealthy fats often found in animal proteins. When you do eat animal-based protein, reach for fish, poultry, and other lean sources of protein instead of red meats. If you do need your beef, aim for leaner cuts.

In terms of preparation, avoid charring or overcooking your meats. This may add unhealthy carcinogens. Furthermore, try to avoid adding excess salt or fat to your meat.

Carbohydrates tend to have bad reputation thanks to their association with weight gain and ill health. In reality, carbohydrates play just as important a role in your health as any other foods, especially when you choose the right kinds. Opt for whole grains over refined, processed grains. Brown rice and whole oats are great, but consider quinoa, barley, kasha, and other lesser-known whole grains.

Avoid trans fats, and use monounsaturated or polyunsaturated fats and oils whenever possible. Your fat should be limited to about 20 to 30 percent of your daily total calories. Consume foods rich in omega-3 fatty acids, including trout, mackerel, or salmon, about twice a week. Omega-3 fatty acids may help to keep high blood pressure in check and maintain a healthy heart.

As you get older, you need more calcium to keep your bones healthy and strong. Yogurt and low-fat cheese are excellent natural sources of calcium. Vitamin D is also important to calcium absorption and metabolism. Your body naturally produces vitamin D when exposed to the sun, but it can also be found in dairy, fortified foods, and fish.

5. Vitamin E
Vitamin E is considered one of the most important antioxidants for the body because it helps protect cell membranes and prevents damage to enzymes. Studies show that vitamin E can effectively neutralize free radicals and protect your skin from sun damage. Vitamin E can also help to boost the immune system and widen blood vessels to prevent blood clotting within them.

Adults need about 15 milligrams of vitamin E per day. It can be found naturally in a variety of foods. You can get your daily vitamin E intake from:

  • Vegetable oils (especially sunflower, safflower, and wheat germ oils)
  • Nuts and seeds (almonds, peanuts, hazelnuts, sunflower seeds)
  • Spinach, broccoli, and other green vegetables

Vitamin E is also often added to fortified foods, including breakfast cereals, fruit juices, and spreads. Research with vitamin E supplements has shown inconsistent results, so getting it naturally from foods is best.

6. Fish Oil
Omega-3 fatty acids are the key ingredient in fish oil and prevalent in fatty fish, such as salmon. Omega-3s are a component of every cell membrane in your body. Studies also show that omega-3 fatty acids are particularly beneficial to cardiovascular health. Omega-3 fatty acids can help to cut down triglyceride (fat) levels and can help to protect your heart.

Adult women need about 1.1 grams of omega-3 fatty acids per day, and adult men need about 1.6 grams per day. Fish and fish oil supplements are the most prominent sources of omega-3 fatty acids, but you can also get them from nuts and seeds, plant oils, and foods that have been fortified.