How to Naturally Extend Your Life

       The Antioxidant Potency Researchers determined that one of the most major causes of heart disease, cancer, wrinkles, arthritis, and many other issues associated with aging is the same process that causes an apple to become brown and our body cells to break down and age, which is known as oxidation.

       Our bodies' oxygen molecules lose electrons due to a sequence of chemical reactions, rendering them unstable. These unstable molecules are referred to as free radicals.Free radicals steal electrons from healthy cells throughout your body in their frantic attempts to stabilize themselves. When they steal an electron, two things happen: a healthy molecule is harmed, and additional free radicals are produced. Free radicals can harm your cells' DNA, proteins in tissues throughout your body, and other components that allow you to operate normally. Every day, more cells are harmed unless this process is halted, and your health suffers as a result.

       Nature supplies a huge arsenal of antioxidants to regulate this destructive process. These are dietary ingredients that can prevent free radicals from causing damage.Antioxidants act as a barrier between free radicals and your body's healthy cells, providing their own electrons while preventing yours from being taken.

       Although your body has its own antioxidant system, antioxidants in meals provide an additional layer of protection against free radicals. "However, once you comprehend the massive harm that oxidative stress inflicts on the human body throughout regular daily living, you realize how critical it is to enhance your own natural defense mechanism." Your health and life are at stake. My study revealed that our bodies' inherent antioxidant and immunological systems provide the best resistance against these illnesses. These are significantly superior than the medications I can provide." "After extensive research, I determined that putting nutritional supplements on patients is not alternative medicine, but rather complimentary medicine," Ray Strand, M.D. M.D.     

       

       According to some studies, vitamin E may help protect you from heart disease, while beta-carotene and selenium (a mineral included in some of your body's antioxidant enzymes) may help lessen your risk of some malignancies.

       A glass of grapefruit juice or an orange is the easiest method to receive vitamin C. Deep green or vivid orange fruits and vegetables are the richest sources of 

beta-carotene. One sweet potato or a big carrot has between 12 and 15 mg, which is higher than the 6 to 10 mg that some experts prescribe. Unlike vitamin C and 

beta-carotene, vitamin E is more difficult to obtain from food since it is mostly found in high-fat foods, such as vegetable oils, which we prefer to avoid. However, 

dry roasted almonds contain a significant amount of vitamin E.One ounce contains 7 milligrams, or 40% of the DV. Other nuts and seeds are similarly high in vitamin E. 

In addition, some breakfast cereals provide approximately 100 percent of the vitamin E that you require each day in a single serving.

       Aside from vitamins C, E, and beta-carotene, which are significant antioxidants, fruits and vegetables are also high in phytochemicals, which can also be antioxidants.Over 9,000 phytochemicals have been discovered, with many more yet unknown. According to research, phytochemical extracts extracted from fruits have anti-cancer properties, and the combination of these chemicals in fruits and vegetables increases their antioxidant and cancer-fighting capacity.Change your dietary habits as you 

become older. Your dietary requirements may alter dramatically as you age. "As we age, we generate less saliva and our swallowing reflexes slow down; as a result, food may be more difficult to digest and swallow," explains Susan A. Nitzke, PhD, R.D., professor of nutritional sciences at the University of Wisconsin in Madison. "Many of us suffer changes in taste and appetite as we age, so we may eat less." We also have less stomach acid, which means we don't digest foods or absorb nutrientsas well as we used to." An Israeli study of 414 elderly individuals in hospitals discovered that fewer than 20% were adequately fed.Deficits in nutrition in the elderly might be mistaken as dementia. Vitamin 12 is required for proper blood and nerve function. It is also one of the nutrients that must be absorbed by enough 

amounts of stomach secretions. Dr. Nitzke notes that when acid levels drop, it might be difficult to absorb adequate vitamin B12. Aside from B12 insufficiency, many persons in their late fifties and beyond may be vitamin B6 deficient. Chickpeas and potatoes are rich in vitamin B6. A cup of chickpeas has 1.1 mg, which is slightly more than half of the daily value.Folate, which is found in green vegetables, beans, and whole grains, is another B vitamin that is vital for cardiovascular and nervous system protection. A cup of canned pinto beans, for example, has 144 micrograms of folate, which is more than 33% of the daily value. Dr. Nitzke explains that as bones age, it's critical to consume extra calcium and vitamin D to keep them from becoming brittle. "Many elderly people feel they can't consume dairy foods because they are 'lactose intolerant,' yet most people can eat reasonable amounts of dairy without difficulty," she explains.Calcium is best obtained through low-fat and fat-free (skim) milk, cheese, and yogurt. One cup of fat-free yogurt has 415 mg of the bone-building vitamin, 

which is 41% of the daily value.

       Consume less and live longer. Researchers have long known that "calorie restriction," or eating fewer calories, can help people live longer lives and decrease the progression of age-related illnesses. A 6 month research at Louisiana State University tracked 48 persons while they followed either a regular diet or several forms of calorie-restricted diets. It discovered that calorie restriction over an extended period of time can reduce people's fasting insulin levels and body temperature, both of which are indicators of lifespan.

       Calorie restriction, according to experts, "resets" your metabolism so that it operates more effectively, and your body adjusts its priority from growth and reproduction to long-term survival. When you consume less calories, your body creates fewer free radicals when it converts food into energy. As a consequence, oxidative damage is reduced. However, it is difficult for humans to realize the benefits of calorie restriction that lab animals have demonstrated. Monkey tests show that it reduces calorie intake by roughly 30%. That is probably not a practical technique for those of us who enjoy eating. Furthermore, dramatically lowering your calories without medical supervision might result in malnutrition.

       For the time being, an excellent strategy to reap the advantages of calorie reduction is to eat a "prudent" diet that offers the nutrients you require without consuming excessive calories. If you do decide to limit your calorie intake, consult with your doctor to ensure that your diet fits your nutritional requirements.

       With fewer AGEs, you can age better. Researchers are learning that compounds known as "Advanced Glycation Endproducts" (AGEs) may be connected to a number of age-related issues such as wrinkles, cataracts, and atherosclerosis (which are fatty deposits blocking your arteries). AGEs are caused by sugar adhering to proteins, which causes proteins in your tissues to form undesired connections, affecting their capacity to function correctly. They also cause further inflammation and 

oxidative damage in your body.

       AGEs may form in your body, particularly if you have high blood sugar, and you can also get them from the foods you eat. Meats that have been cooked at high temperatures, such as frying or boiling, have been shown to be particularly high in AGEs, according to research.

       Maintaining a balanced blood sugar level is important for limiting AGE-related damage in your body. If you have diabetes, talk to your doctor about lowering your chance of acquiring full-blown diabetes via diet and exercise.

       Make sure your diet includes AGE-free foods including fruits, vegetables, whole grains, seafood, and low-fat dairy products. Consume foods rich in AGEs with caution, such as high-temperature cooked meats, processed meals, and full-fat cheeses, and do so sparingly.