6 SE­CRETS TO RE­SET­TING YOUR AGE

RE­STORE OP­TI­MAL HEALTH WITH SIX SUS­TAIN­ABLE PRIN­CI­PLES THAT WILL MAX­I­MIZE YOUR BODY’S BI­O­LOG­I­CAL PRO­CESSES, SLOW AG­ING, AND IM­PROVE EN­ERGY LEV­ELS

Amazing Wellness - - CONTENTS - By Jill Schild­house

Re­store op­ti­mal health with six sus­tain­able prin­ci­ples that will max­i­mize your body’s bi­o­log­i­cal pro­cesses, slow ag­ing, and im­prove en­ergy lev­els.

Since the be­gin­ning of time, peo­ple have searched far and wide for the myth­i­cal foun­tain of youth. And while var­i­ous sur­gi­cal and in­jectable treat­ments can cer­tainly help con­fuse the hands of time, they are only tem­po­rary cos­metic fixes that don’t ad­dress the un­der­ly­ing is­sue. But what if you truly had con­trol over pre­serv­ing youth­ful­ness?

Richard Purvis — a health and well­ness prac­ti­tioner with more than 30 years of ded­i­cated ex­pe­ri­ence in nu­tri­tion, ex­er­cise, an­ti­ag­ing and over­all well­ness, and au­thor of Re­cal­i­brate: Six Se­crets to Re­set­ting Your Age (Ama­zon Dig­i­tal Ser­vices, LLC, 2018) — ar­gues that you do: “It’s be­come clear to me that our West­ern life­styles can have a di­rect im­pact on our health and how we age. Ag­ing makes us sus­cep­ti­ble to cer­tain dis­eases such as di­a­betes, obe­sity, hy­per­ten­sion, can­cer, heart dis­ease, arthri­tis, and the dreaded Alzheimer’s.”

Through ex­ten­sive re­search, Purvis de­duced that there are six life­style mod­i­fi­ca­tions we can make right now to change that fate, and dra­mat­i­cally im­prove the qual­ity of our lives and how well we age.

1 NU­TRI­TIONAL IN­TAKE

The most im­por­tant el­e­ment in­volved with the process of re­vers­ing ag­ing is what you put in your mouth. “Changes in diet can erase years from your phys­i­cal ap­pear­ance and im­prove over­all health dra­mat­i­cally,” says Purvis. “A good diet in­creases en­ergy, im­proves sleep and di­ges­tion, en­hances skin tone and elas­tic­ity, clears foggy brains, sup­ports weight loss, and de­creases in­flam­ma­tion — which is public en­emy No. 1 when it comes to agere­lated dis­eases.”

WHAT TO DO:

Purvis ad­vo­cates a hunter/gath­erer ap­proach to eat­ing that in­cludes nu­tri­ent-dense foods like or­ganic fruits and veg­gies, wild fish, free-range chicken, pas­ture eggs, and grass-fed meats and dairy. This means the elim­i­na­tion of bread, ce­re­als/ grains, pasta, rice, car­bon­ated drinks, sugar-laden foods, and the hy­dro­genated oils (trans fats) found in pro­cessed foods, fast foods, and mar­garine.

2 EX­ER­CISE

Be­cause we evolved from no­madic an­ces­tors who spent all day mov­ing around search­ing for food and shel­ter, our bod­ies are de­signed for move­ment. When phys­i­cal ac­tiv­ity di­min­ishes, the body sends sig­nals telling the mus­cles to de­gen­er­ate and or­gans to at­ro­phy. “With­out ex­er­cise, you miss out on the body’s pre­cise in­ter­nal abil­ity to sig­nal cells to act younger,” says Purvis. “Ba­si­cally, the more you move, the less you de­cay.” Ex­er­cise keeps your brain sharp by spar­ing age-re­lated loss of brain

tis­sue and en­hanc­ing cog­ni­tion, which could pre­vent Alzheimer’s. Next, it helps pre­vent car­dio­vas­cu­lar dis­ease and other chronic ill­ness, such as colon and breast can­cer and os­teo­poro­sis. Also, ex­er­cise can al­ter your genes, en­cour­ag­ing your DNA to re­pair it­self.

WHAT TO DO: You don’t have to join a gym or buy pricey equip­ment if that’s not your style — sim­ply in­cor­po­rate a min­i­mum of 15–20 min­utes of nat­u­ral body move­ments into your day, such as walk­ing, sprint­ing, push-ups, pull-ups, lunges, and squats. Es­tab­lish­ing a set time for ex­er­cise will en­sure it doesn’t fall to the bot­tom of your to-do list, as con­sis­tency and com­mit­ment are key.

3 SUP­PLE­MENTS

Purvis names two nutri­ents as the most ben­e­fi­cial to take in sup­ple­ment form: vi­ta­min D and Omega 3s. Vi­ta­min D, a fat-sol­u­ble vi­ta­min, is nat­u­rally pro­duced in the skin as a di­rect re­sult of ex­po­sure to ul­tra­vi­o­let (UV) ra­di­a­tion from the sun. Ad­e­quate doses of vi­ta­min D are es­sen­tial for the de­vel­op­ment of bones and teeth — fail­ure to get suf­fi­cient amounts raises the po­ten­tial for de­vel­op­ing os­teo­poro­sis. Vi­ta­min D de­fi­ciency is also linked to an in­creased risk of de­men­tia and Alzheimer’s dis­ease. The sec­ond, omega-3 fatty acids, are es­sen­tial fatty acids, mean­ing the hu­man body can­not nat­u­rally pro­duce them. Re­search shows that omega-3 can slow the pro­gres­sion of Alzheimer’s dis­ease as well as re­duce the on­set of de­men­tia. Plus, it helps pre­vent wrin­kles and pre­ma­ture ag­ing.

WHAT TO DO: Purvis rec­om­mends tak­ing a vi­ta­min D3 sup­ple­ment, which is bet­ter ab­sorbed, of 2,000–5,000 IU per day in a soft gel. He sug­gests try­ing to find one that uses ex­tra vir­gin olive oil for the base liq­uid (in­stead of sun­flower or soy oil). For omega-3s, Purvis rec­om­mends 2,000–5,000 mg of triglyc­eride (vs. Ethyl Ester) fish oil per day, ei­ther in liq­uid or soft gel form.

4 IN­TER­MIT­TENT FAST­ING

Wait­ing longer be­tween meals has been shown to stim­u­late the body’s nat­u­ral cel­lu­lar re­pair process by sig­nal­ing the body to re­ju­ve­nate it­self. Purvis says it may also en­hance the body’s re­sis­tance to ox­ida­tive stress (which pro­motes can­cer­caus­ing free rad­i­cals), as well as help fight in­flam­ma­tion.

WHAT TO DO: There is a va­ri­ety of ways to add in­ter­mit­tent fast­ing into your life­style, so you may need to ex­per­i­ment to find the one that works best for you. Many peo­ple fa­vor the 16:8 diet, where you fast for 16 hours (say, 7 p.m. to 11 a.m.) and eat all your meals within an eight-hour win­dow. An­other op­tion is the 5:2 diet, where you eat nor­mally for five days a week and then re­strict calo­ries two days a week.

5 HEALTHY GUT

Re­search stud­ies show ev­i­dence link­ing our guts to many health is­sues, in­clud­ing brain dis­or­ders. Your gut’s mi­cro­biome — 100 tril­lion or­gan­isms, in­clud­ing bac­te­ria, fungi and viruses — is fun­da­men­tal to the break­down and ab­sorp­tion of nutri­ents. Im­bal­ances in the mi­cro­bial com­mu­nity can also ad­versely af­fect your im­mune sys­tem.

WHAT TO DO: Pro­cessed foods, sugar, and ar­ti­fi­cial sweet­en­ers are all fac­tors that dam­age your mi­cro­biome, so elim­i­nate these from your diet. Next,

eat gut-en­hanc­ing cul­tured and fer­mented pro­bi­oti­crich foods, such as kim­chi, kom­bucha, pick­led veg­eta­bles, yo­gurt, ke­fir, and sauer­kraut. Purvis also sug­gests do­ing gar­den­ing and spend­ing time in na­ture, to con­nect your im­mune sys­tem to the tril­lions of mi­crobes in soil.

6 SLEEP

While you’re dream­ing, your body is busy re­new­ing cells, re­ju­ve­nat­ing mus­cles and or­gans, and reg­u­lat­ing your hor­mones. Dur­ing sleep, ex­plains Purvis, your brain forms new path­ways used in mem­ory, and your im­mune sys­tem gets stronger. Med­i­ca­tions, caf­feine, al­co­hol, sugar, and blue light from your elec­tronic de­vices neg­a­tively im­pact your sleep pat­tern, re­sult­ing in less ZZZs.

WHAT TO DO: If you aren’t get­ting seven to nine hours of sleep a

night, re­design your bed­room with min­i­mal stim­u­la­tion (no TV or lap­tops), set it to a com­fort­able tem­per­a­ture (65–70 de­grees), main­tain a con­sis­tent sleep sched­ule even on the week­ends, de­velop a pre-sleep rou­tine that sig­nals re­lax­ation time (such as tak­ing a bath or med­i­tat­ing), elim­i­nate caf­feinated bev­er­ages af­ter mid­day, and avoid us­ing your smart­phone and tablet close to bed­time.

“These six se­crets are syn­er­gis­tic steps that, when ap­plied si­mul­ta­ne­ously, give you the most im­pact­ful re­sults,” says Purvis. “The re­sults that can be ex­pected in­clude bet­ter over­all health, weight loss, a re­duc­tion in bod­ily in­flam­ma­tion, bet­ter and more con­sis­tent en­ergy lev­els, bet­ter men­tal ap­ti­tude and clar­ity, re­duc­tion in skin wrin­kles and puffi­ness, bet­ter skin color, bet­ter skin tone, an over­all health­ier look, bet­ter sleep, and bet­ter gut health.”

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