Genetics, environmental factors, physical activity, lifestyle, and dietary habits all affect how people age. Aging is a natural part of life, but seldom do people want to accept that reality. And although you cannot stop the aging process, you can make dietary and lifestyle changes to slow certain aging processes. Those little efforts can help reduce the risk of age-related diseases, which ultimately supports healthy aging. 

The primary cause of aging, regarding appearance, is accumulated cellular damage caused by free radicals and the shortening of telomeres. Those telomeres are structures that exist at the ends of chromosomes and they plan an integral role in cell division. If you follow a nutrient-dense diet and exercise regularly, you may be able to slow the effects of aging on the body. What’s more, scientists have found certain vitamins, minerals, and flavonoids that also support the body’s metabolic functions to protect against brain fog, illness, and aging. For example, a 2022 review found evidence that suggests dietary polyphenols can protect against many age-related conditions, including neurodegenerative diseases, heart disease, and cancer. Continue reading to learn about some of the best anti-aging nutrients that support you as you age. 

CoQ10

You’ve probably seen coenzyme Q10 (CoQ10) in the supplement sections of several pharmacies. The body naturally produces this antioxidant and it plays a role in energy production and works to protect against cellular damage. A four-year study monitored 443 older adults who supplemented with CoQ10 and selenium. Participants noticed an overall improved quality of life, reduced hospital visits, and slowed mental deterioration. CoQ10 supplements may help to reduce oxidative stress, which can accelerate the aging process. Additionally, these supplements may help reduce stiffness in arteries, lower blood pressure, and prevent the build-up of oxidized cholesterol in the arteries. 

Vitamin D

It’s a fact that most people have low vitamin D levels, but older adults tend to be more deficient than most adults. Older people tend to eat less than younger people, so they don’t consume as many foods containing vitamin D. They also tend to spend less time outside, which reduces their exposure to sunlight. A lack of vitamin D reduces bone density and increases the risk of osteoporosis. Ideally, a multivitamin that contains calcium is beneficial because the body has an easier time absorbing vitamin D alongside calcium. A 2020 meta-analysis found that a supplement containing vitamin D and calcium helped prevent bone fractures in older adults. Specifically, vitamin D3 appeared to help prevent falls. 

Vitamin C

Vitamin C acts as a powerful antioxidant in the body and works to protect cells from oxidative damage. Not only does vitamin C play an active role in enhancing immune function, but it also works to regulate inflammation and protect against age-related conditions. One study monitored 80 adults with an average age of 60. The group that had higher blood levels of vitamin C performed better on tasks involving memory, decision making, and recognition. More evidence suggests that vitamin C is essential for the appearance of healthy skin. Increasing vitamin C intake may be an effective way to help prevent the early development of wrinkles and fine lines. 

Omega-3 Fatty Acids

Effective for managing inflammation and improving heart and brain health, omega-3 fatty acids are naturally rich in anti-inflammatory properties. Both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3s, have helped improve symptoms of type 2 diabetes, eye disease, heart health, and several neurological disorders. Other studies confirm that omega-3s may improve cognitive functions, including attention and processing speed, in people with mild cognitive impairment. Preventing inflammation is especially important as you age. Many age-related conditions, such as rheumatoid arthritis and Alzheimer’s disease, often stem from excess inflammatory levels. 

Curcumin

Curcumin is the active compound in turmeric and it exhibits powerful cellular protective properties. As you age, senescent cells accumulate in the body, and researchers believe that this process accelerates the aging process and disease progression. Several studies demonstrate that curcumin activates certain proteins that work to delay cellular senescence and promote longevity. Additionally, animal studies suggest that curcumin fights against cellular damage and significantly increases life span. EGCG
Epigallocatechin gallate (EGCG) is a compound that may protect against age-related disease and promote longevity. It’s a potent polyphenol in green tea and works to restore mitochondrial function in cells, acting on pathways involved with aging. EGCG also induces autophagy, which is the process by which the body eliminates damaged cellular material. Plus, EGCG may protect against aging skin and reduce hyperpigmentation caused by UV rays.

EGCG

Epigallocatechin gallate (EGCG) is a compound that may protect against age-related disease and promote longevity. It’s a potent polyphenol in green tea and works to restore mitochondrial function in cells, acting on pathways involved with aging. EGCG also induces autophagy, which is the process by which the body eliminates damaged cellular material. Plus, EGCG may protect against aging skin and reduce hyperpigmentation caused by UV rays.

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When it comes to treatments for bipolar disorder, psychotherapy and medications are the gold standard options. If you have bipolar disorder, you may wonder if there is a way to manage the condition with vitamins or other supplements that help improve your mood. According to psychiatrists, there can be a role for vitamins and supplements in the treatment of bipolar disorder. However, they may only serve as a complement to other treatments, and not substitutes. We’ll cover what those vitamins and supplements are in this article. 

What Is Bipolar Disorder?

Bipolar disorder, formerly called manic depression, is a mental health condition characterized by extreme mood swings. A person with bipolar disorder can go from intense emotional highs (mania or hypomania) to an extreme low (depression). A person may rarely experience episodes of mood swings, maybe a couple times a year. These mood swings can affect energy levels, sleep, judgment, behavior, and the ability to think clearly. Although bipolar disorder is a lifelong condition, there are ways to help manage mood swings and other symptoms. 

Currently, there is not a lot of research on the effectiveness of vitamins and minerals for bipolar disorder. A few of the studies had small sample sizes and short follow-ups, but results varied between trials. Some vitamins may negatively interact with bipolar medications, while others show great promise. Consider talking with your doctor about experimenting with certain vitamins or supplements to determine whether or not they are safe with your current treatment.

Vitamin D

Vitamin D helps the gut absorb calcium and supports optimal calcium levels in your bones. According to research, vitamin D exists naturally in foods such as trout, salmon, and mushrooms, and it’s added to foods like orange juice and milk. The body produces vitamin D when the skin is in direct sunlight. One study found that vitamin D deficiencies were almost five times more common in people with bipolar disorder, schizoaffective disorder, and schizophrenia than in the general population. Although there is a connection between low levels of vitamin D and bipolar disorder, vitamin D supplementation did not improve bipolar depression among study participants. A meta-analysis found that vitamin D provided no significant benefit for depression. While findings are unclear, vitamin D deficiency is more common among bipolar patients. It’s always a good idea to make sure that you’re getting enough vitamin D, regardless of your bipolar diagnosis. 

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that benefit heart and brain function. These fats have been extensively studied for their neuroprotective effects, but there are three types of omega-3s. Alpha-linolenic acid (ALA) is mainly found in plant oils, eicosapentaenoic acid (EPA) is found in seafood and seaweed, and docosahexaenoic acid (DHA) is also found in seafood and seaweed. Omega-3-rich foods and supplements appear to improve bipolar symptoms, according to a systematic review of 33 studies. EPA and DHA may be the most beneficial of the omega-3s, especially for people with mood disorders. 

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that works to nourish cells in the body. According to a 2018 study, participants that took 200 milligrams of CoQ10 per day alongside mood stabilizers and antidepressant medication reduced bipolar depression over an eight-week period. While this study revealed positive results, more research and larger studies are necessary to confirm whether CoQ10 is effective for bipolar symptoms. 

Magnesium

The body needs magnesium, which is a mineral that aids muscle, bone, and nerve function. It also plays a role in the regulation of blood pressure and blood sugar levels. Limited research suggests that magnesium levels can affect your mood. A systematic review of 32 studies found that magnesium supplementation may improve depression symptoms and benefit people with mental health conditions. Similar to CoQ10, it’s not clear whether magnesium supplements are as beneficial for people with bipolar depression as they are for people with unipolar depression. 

Folate

Folate, also known as vitamin B9, encourages healthy cell growth and helps them stay healthy. Currently, the research on the link between B-vitamins like folate and bipolar disorder is limited. That said, a 2019 study found a link between low levels of folate and bipolar disorder. A 2022 review noted that three-milligram folate supplements were effective and safe when used with sodium valproate, a medication used to treat acute mania in people with bipolar disorder. Additionally, folate supplements taken in conjunction with traditional bipolar treatments significantly help reduce depressive symptoms among people with either bipolar or unipolar depression.

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Getting older is part of life. People know that and they still freak out at the sight of a gray hair or wrinkles. Although you don’t possess the power to turn back the hands of time, you do have access to an array of supplements that may prevent premature aging. In fact, some vitamins and minerals have impressive anti-aging properties. 

Extending the human life and slowing the aging process are two topics of scientific interest. The more research that scientists conduct, the more they learn about foods, substances, or compounds that exhibit anti-aging properties. In order to prevent premature aging, you have to know why signs of aging happen. One of the primary causes of aging is the accumulation of cellular damage as the result of reactive molecules and shortening of telomere. These molecules are known as free radicals and telomere are structures located at the end of chromosomes, and they play an integral role in cellular division. 

As you age, the immune system also becomes less active, which decreases your risk fo fight against age-related disease. In addition to fighting premature signs of aging, the vitamins and minerals in this article may also enhance immune function. This can help defend the body against free radicals and oxidation. Continue reading to learn more. 

CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that works to promote collagen production. The body naturally produces it and it helps to protect against cellular damage and contributes to energy production. According to research studies, CoQ10 levels drop as you age, so supplementing with it may reduce premature signs of aging. In fact, one study found that older adults who supplemented with CoQ10 and selenium improved overall quality of life. They also improved mental performance and slowed the deterioration of physical performance.

Curcumin

Curcumin is the active compound in turmeric that exhibits powerful anti-inflammatory properties. Many studies found that it also possesses anti-aging properties, which researchers attribute to the antioxidant potential. Curcumin works to activate certain proteins, including AMP-activated protein kinase (AMPK) and sirtuins. In doing so, curcumin may help promote longevity. Additionally, curcumin may postpone age-related disease and fight general age-related symptoms. You can either take curcumin supplements or increase your intake of turmeric. 

Selenium

Selenium is a trace mineral that works to prevent vitamin E deficiency. In small doses, selenium is extremely beneficial to the overall health of your skin because it can neutralize free radicals. These can induce cell damage and increase signs of aging, including wrinkles and dark spots. You have to be careful with selenium supplements, though, as you should not exceed 100-200 micrograms (mcg) per day. Additionally, long-term selenium supplementation may increase the risk of type 2 diabetes, but research is necessary on this matter.

Collagen

Some dermatologists refer to collagen as the fountain of youth, in regards to how it improves the appearance of your skin. It’s an essential component of the skin’s structure, and it lessens as you age. The decrease in collagen increases the presence of wrinkles. Some research found that collagen may help ward off premature signs of aging, including dry skin and wrinkles. One study found that supplementing with 2.5 grams of collagen, including other supplements like biotin, helped improve skin hydration and elasticity. Supplementing with collagen may not prevent aging, but it can prevent additional loss of collagen, which influences the appearance of skin.

EGCG

Epigallocatechin gallate (EGCG) is a polyphenol compound that is well-known for its existence in green tea. Not only does it reduce the risk of certain cancers and heart disease, but it also helps protect against age-related disease. Researchers found that EGCG exhibits an ability to promote longevity as well. Some researchers believe that the ability to restore mitochondrial function in cells is a primary reason why it slows the signs of aging. EGCG also acts on pathways involved with aging, including the AMPK signaling pathway. Finally, EGCG induces autophagy, the bodily process of getting rid of damaged cellular material.

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People in Western cultures like to think that nutritional deficiencies only exist in developing countries or remote locations where food is scarce. The theory behind this is that there is an overabundance of food in Western countries. Quantity is vastly different than quality, and consuming a lot of food doesn’t mean that you’re exempt from becoming nutrient deficient.

Nutritional Deficiencies Explained

Humans didn’t always eat the processed foods, refined grains, sugars, artificial sweeteners, and hormones in factory farmed meat that they do nowadays. The transition from a Paleolithic diet to the current Standard American Diet is the easiest explanation for nutrient deficiencies. The Paleolithic diet was rich in plant-based foods, with occasional grass-fed wild game or wild caught fish. This diet offered an array of vitamins and minerals, whereas the modern day American diet consists of food with little to no nutritional value. People do not consume the recommended daily intake of fruits and vegetables, and the foods they do eat put them at risk of developing hardened arteries, kidney failure, stroke, diabetes, metabolic syndrome, and heart attack. But this can all be avoided with proper diet modifications.

As we previously detailed in many articles, a balanced diet plays a large role in controlling blood pressure. Various studies have determined that specific minerals, in addition to general macro and micronutrients, are beneficial for blood pressure management. A diet of processed, canned, and frozen foods will not supply the body with nutrients that are needed to balance blood pressure levels. Whether you have high blood pressure or you are simply looking to maintain blood pressure levels, focus on consuming the following four nutrients.

Magnesium

Magnesium has many jobs in the body, some of which include regulating blood pressure, muscle & nerve function, and blood sugar. The body requires magnesium to develop healthy bones, produce energy, and help blood vessels to relax. The National Institute of Health (NIH) has reported that most American adults do not meet the recommended daily intake of magnesium, which is 420 milligrams (mg) for men over 50 and 320 mg for women over 50. While magnesium supplements are available, nutritionists advise consuming magnesium from plant-based food sources for optimal absorption. The best magnesium sources include dark leafy green vegetables, unrefined whole grains, nuts and seeds, and legumes.

Omega-3 Fats

Beneficial for cardiovascular health, omega-3s are necessary polyunsaturated fats from plant and animal food sources. Most people consume an excess of omega-6 fatty acids, but nutritionists claim that people should focus on eating more omega-3 fats. A 1: 1 ratio of omega-6s to omega-3s is ideal, but today’s diet sees an excess of omega-6s in the body. The ratio can get up to 16:1, meaning there is only one gram of omega-3s consumed for every 16 grams of omega-6s. Studies have shown that improving this ratio to 4:1 can decrease the risk of cardiovascular-related death by 70 percent. Great sources of omega-3s include pine nuts, walnuts, chia seeds, tahini, Brazil nuts, flaxseeds, avocados, and olive oil.

Potassium

Potassium is a necessary mineral for optimal muscle function, but it also works to relax blood vessel walls, resulting in lower blood pressure levels. Maintaining proper potassium levels helps to prevent irregular heartbeat by conducting electrical signals between the nervous system and heart. If you are taking a diuretic for high blood pressure, however, potassium can leave via urination, meaning that consuming potassium-rich foods may not maintain proper potassium levels. About one-third of patients with edema or high blood pressure don’t get enough potassium. Too much potassium can cause irregular heart rhythms, though; so adults are recommended to consume 4.7 grams per day.

Coenzyme Q10

Coenzyme Q10, also known as CoQ10 or ubiquinone, is a self-produced nutrient and molecule that acts like an antioxidant in human cells. Many factors deplete CoQ10 levels over time, long-term use of certain pharmaceutical drugs and cholesterol-lowering statin drugs being the primary culprits. CoQ10 supplementation is often recommended for people with fibromyalgia, myocardial infarction, depression, or Parkinson’s disease. This nutrient works to enhance blood flow and protect blood vessels, ultimately influencing blood pressure. If CoQ10 isn’t in great supply, a person with high blood pressure may be in trouble. Studies have found that CoQ10 supplementation for people with high blood pressure helped to lower readings by up to 11mm Hg systolic and 7mm Hg diastolic. While supplementation is an option, CoQ10 can be found in pistachios, sesame seeds, oranges, strawberries, broccoli, cauliflower, and peanuts.

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The health world has experienced a superfood surge, with a great deal of attention directed at blueberries, kale, spirulina, nuts, olive oil, green tea, ginger, and turmeric. Lettuce not forget that spinach is one of the original superfoods! Sorry, but we had to sneak that veggie pun in there. Popeye, of course, brought spinach into the limelight because of the super strength he gained after eating it. Spinach does have amazing health benefits, but we don’t encourage eating it out of the can like Popeye did.

Do you know why spinach leaves are never lonely? It’s because they come in bunches.

Rich In Nutrients

Spinach contains a wide variety of nutrients, including folate, magnesium, potassium, iron, calcium, and vitamins A, B2, B6, C, and E. This combination of nutrients works to decrease damaging protein levels in the blood, and helps regulate blood pressure levels. Spinach also contains lutein, which helps to fight macular degeneration, the leading cause of blindness in senior citizens, and cataracts.

Strengthens Muscles

Spinach contains an antioxidant known as factor C0-Q10, which helps strengthen muscles, especially the heart muscles that pump blood throughout the body. C0-Q10 has been known to dramatically reduce the risk of hypertension, coronary heart disease, and hyperlipidemia.

Helps With Fetal Development

Spinach contains folate, which is necessary for healthy nervous system development in a growing fetus. Spina bifida or cleft palate, in addition to other birth defects, has been linked to folate deficiency. It is recommended for new mothers to consume spinach for the vitamin A content, which aids with healthy lung development via breastfeeding.

We could go on and on about the many benefits of spinach. From reducing inflammation to aiding bone mineralization, spinach should never be omitted from your diet. To help you eat more spinach, we present you with some of our favorite spinach recipes.

The Popeye Special Green Smoothie

Could we really have an article about spinach and not include this recipe? The subtly tart combo of kiwis and strawberries is the perfect makes you unaware that spinach is even in your drink!

Click here to make the recipe.

Raw Spinach Avocado Dip

The tastiest of dips sometimes require the simplest of ingredients. Get your dip on with one of our new favorite, heart-healthy dips.

Click here to make the recipe.

Raw Vegan Spinach Soup

Containing one of the most revered spices in Indian cooking, this raw vegan soup helps to decrease bloating and improve immune function.

Click here to make the recipe.

Spinach Blueberry And Avocado Salad

Channel your inner gourmet chef and dress this salad like you mean it. This salad is filled with vibrant flavors and nutrients, so dig in!

Click here to make the recipe.

One Pot Lentils With Quinoa And Spinach

This is the perfect vegan entree that provides a lot of fiber, protein, folate, and other vitamins in one healthy bowl. Make yours today!

Click here to make the recipe.

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Over 12 million people in the US suffer from chronic headaches, a condition that has many causes and many triggers. While there are several over-the-counter medicines and prescriptions available to provide temporary relief, lasting freedom from headaches requires a little patience and a little experimentation. See, the triggers that cause headaches are different from person to person. Because of this, figuring out the source of your headaches –– and then what to do about it — is going to require a little experimentation.

In no particular order, here are the most common causes of headaches:

• Excessive caffeine.
• Excessive alcohol.
• The wrong kind of alcohol.
• Excessive sugar.
• Poor diet
• Problems sleeping.
• Stress.
• Lack of exercise.

As you can see, some of the causes are broad like having a poor diet, while others are more specific, like having too much caffeine. Headache sufferers should start with the specific triggers and work their way out to more dramatic lifestyle changes.

Step 1. Eliminate Caffeine

Caffeine is the first thing you should eliminate from your diet to see if it is the cause of your headaches. There are a few reasons for this. For one, caffeine isn’t everywhere like sugar is, so it’s a little bit easier to take control of your caffeine consumption than that of some of the other things on this list. More importantly, however, caffeine is a very frequent cause of headaches, so it’s a great place to start.

The goal here is to eliminate caffeine completely from your body for 2-3 weeks and then see how you feel.  For most of us, our caffeine addictions are real and intense, so if you’re currently drinking a lot of coffee every day, taper down to decaf before going cold turkey. When you finally do go cold turkey, pay attention to how your head feels.

If your headaches are…

• GONE. You’re done! You’ve found your trigger. No more caffeine for you.
• BETTER: You’re on your way. Caffeine is one of your triggers but there are others at play.
• STILL BAD: Caffeine is not one of your triggers. Keep looking and go to Starbucks.

Step 2. Eliminate Alcohol

Next, eliminate alcohol from your system in the same way you eliminated caffeine. Stop drinking for 2-3 weeks and see how you feel. Again, if your headaches are…

• GONE. You’re done! You’ve found your triggers. No more caffeine nor alcohol for you.
• EVEN BETTER BUT NOT PERFECT. Alcohol is another one of your triggers. Keep searching. There may be others.
• JUST AS BAD: Alcohol isn’t a trigger. Take a shot to celebrate.

PS. If you discovered alcohol is one of your triggers, don’t worry, you might not have to eliminate drinking completely. Alcohol is a big category that contains lots of different drinks with different ingredients. To identify which of these are the problems, choose one type— say red wine or beer — and stick to it exclusively for a week to see how it affects your body. Try the others. Eventually, you may discover that some types of alcohol have no effect on your headaches, while others make them worse.

Step 3. Eliminate Sugar

Eliminating sugar from the American diet isn’t exactly easy. There’s sugar in so many things and in so many forms that you’ve really got to check the labels and be careful. The easiest way to eliminate sugar from your diet is to eliminate bread and to check labels for sugar words that end in “ose” like: glucose, sucrose, fructose, and so forth. Mainly, you should be eating vegetables and healthful proteins.

Again, after 2-3 weeks of no-sugar experimentation, you can slowly reintroduce sugar back into your diet and see how you feel.

Step 4. Exercise

Exercise is such an excellent way to eliminate your headaches that neurologist Carolyn Bernstein told NPR that she prescribes exercise as often as she prescribes medicine. Exercise has a great impact on your circulatory system, which, in turn, has an affect on how often you experience headaches. Exercise also relieves stress and helps with sleep, two factors that also exacerbate headaches. Most doctors recommend 30 minutes a day. Jogging is better than walking. But walking is better than nothing.

Step 5. Take Herbal Supplements

A variety of herbal remedies have been known to promote natural healing of headaches and migraines. But, naturally healing your headaches takes time. Plan to take these supplements for more than 3 months to start seeing results.

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