Author: Sak Narwal

The use of antibiotics has revolutionized modern medicine. Antibiotics enabled surgeries, organ transplants, and therapy for many (until then invincible) bacterial infections. However, there is no doubt that antibiotics harm gut health. In this guide, we are revealing the best ways to improve gut health after antibiotics.

How Do Antibiotics Affect the Gut Microbiome?

The gut microbiome is an ecosystem of microorganisms in the digestive tract. Antibiotics are designed to combat bacterial infections by targeting and killing harmful bacteria. However, they usually affect beneficial bacteria, disrupting the balance within the gut microbiome. This disruption can lead to dysbiosis, an imbalance that can manifest as gastrointestinal symptoms such as diarrhea, bloating, or cramping.

Beneficial bacteria in the gut are essential for proper digestion, as they help break down food and absorb nutrients. When antibiotics disrupt this balance, it decreases nutrient absorption, which can affect overall health.

Besides, the overuse or misuse of antibiotics can contribute to the development of antibiotic-resistant bacteria, further complicating the treatment of bacterial infections.

Antibiotics and Overall Health

When used correctly, antibiotics improve overall health and well-being by treating bacterial infections that, if left untreated, could lead to serious health complications. However, antibiotics (especially broad-spectrum antibiotics) can have several side effects due to their impact on both harmful and beneficial bacteria. One common side effect is diarrhea, which occurs when antibiotics change the bacterial microflora. This leads to an overgrowth of dangerous bacteria or an imbalance in the gut microbiome.

Other common side effects include nausea, vomiting, and abdominal pain. These symptoms are usually mild and go away once antibiotic therapy is completed. However, in some cases, antibiotics can cause more severe side effects, such as allergic reactions or antibiotic-associated colitis, a condition characterized by severe diarrhea, abdominal cramps, and sometimes fever. 

How to Improve Gut Health During Antibiotic Therapy?

To mitigate the detrimental effects of antibiotics, it’s important to use antibiotics properly and eat healthy foods. Let’s see what else we can improve during antibiotic therapy:

Probiotics Are Mandatory

Probiotics are live microorganisms that confer health benefits on the host when consumed in adequate amounts. They can help restore the gut’s beneficial bacteria. This reduces the risk of antibiotic-associated diarrhea and other gastrointestinal symptoms. It’s important to note that the effectiveness of probiotics during antibiotic treatment depends on the type and strain of probiotic used, as well as the overall health status. 

Eat Prebiotic Foods

Prebiotic foods contain non-digestible fibers that serve as food for beneficial bacteria, which helps them thrive and maintain a healthy balance in the gut microbiome. Onions, mushrooms, garlic, flaxseeds, cocoa, bananas, and apples are some of the prebiotic foods. 

Eat Fermented Foods

Probiotic bacteria found in fermented foods assist in restoring the balance of the gut microbiome during antibiotic treatment. Fermentation is a process in which microorganisms such as bacteria, yeast, or fungi break down sugars and other carbohydrates in food. In this process, they produce compounds like lactic acid, ethanol, and carbon dioxide, which act as natural preservatives.

Fermented foods include yogurt, kefir, sauerkraut, cocoa, sour cream, sour milk, and kombucha. Consuming fermented foods during antibiotic treatment supports digestion and overall gut health. However, it’s important to choose fermented foods that are unpasteurized and contain live cultures to ensure their probiotic effects.

Avoid Processed Foods

Processed foods contain high levels of added sugars, unhealthy fats, and preservatives, which harm the gut microbiome. These foods can also be low in fiber, which is important for promoting the growth of beneficial bacteria. In order to maintain healthy gut bacteria, avoid processed foods and choose healthy, unprocessed foods instead. This can reduce the risk of antibiotic-associated diarrhea and other gastrointestinal issues. 

Increase Fiber Intake

Fibers are a type of carbohydrate that the body does not entirely digest. Instead, they reach the colon intact, where they serve as a food source for beneficial bacteria. By consuming more fiber-rich foods such as vegetables, fruits, whole grains, and legumes, you can promote the growth of beneficial bacteria in the gut. Apart from this, fiber promotes regular bowel movements, which lowers the risk of gastrointestinal problems.

Exercise During Antibiotic Therapy

Regular physical activity promotes the diversity and abundance of beneficial bacteria in the gut. Exercise can also improve gut motility and function and reduce the risk of digestive issues. It may also lower inflammation in the gut, supporting a healthy gut microbiome. 

Collagen and Vitamin C Could Also Help

Collagen is a protein that preserves the structure and integrity of the gut lining. By supplementing with collagen, you can support your gut lining, which is often disrupted during antibiotic treatment. Vitamin C is an antioxidant that can reduce inflammation in your gut and promote the growth of beneficial bacteria. As vitamin C is essential for collagen synthesis, it can boost your collagen production and support your gut balance.

 

Frequently Asked Questions

 

How long does it take for the intestines to heal after antibiotics?

The time it takes for the intestines to heal after antibiotics depends on several factors, including overall health and the specific antibiotics used. In general, it can take several weeks to several months for the gut microbiome to fully recover after antibiotic use. During this time, it’s essential to support gut health and the immune system with a healthy diet and quality food supplements.

 

What are the symptoms of bad gut health after antibiotics?

Poor gut health after antibiotics emphasizes gastrointestinal issues such as bloating, gas, diarrhea, or constipation. These symptoms may occur due to an imbalance in the gut microbiome, with an overgrowth of harmful bacteria and a decrease in beneficial bacteria. In some cases, individuals may also experience fatigue, mood changes, or skin problems, as gut health has an impact on overall well-being. 

 

Which antibiotics are the worst for gut health?

As broad-spectrum antibiotics disrupt bacterial balance in the gut more than narrow-spectrum antibiotics, they are generally considered the worst for gut health. They include fluoroquinolones, clindamycin, and cephalosporins. These antibiotics are associated with a higher risk of diarrhea and other gastrointestinal issues.

 

What vitamins should not be taken with antibiotics?

It is recommended to take certain vitamins and minerals at least two hours before or after taking antibiotics to avoid interactions, since they can bind to antibiotics and reduce their absorption. During antibiotic treatment, you should avoid multivitamin supplements that contain calcium, magnesium, iron, and zinc. It’s important to follow the guidance to ensure their efficacy and avoid side effects. 

 

Can antibiotics cause permanent gut damage?

Antibiotics cause temporary disruptions to the gut microbiome, but in most cases, the gut recovers once the antibiotic therapy is completed. However, sometimes, with prolonged or repeated antibiotic use, there is a risk of long-term damage to the gut microbiome. This can lead to chronic gut issues such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or an increased risk of developing antibiotic-resistant infections.

 

What foods to eat after antibiotics?

After taking antibiotics, it’s beneficial to consume foods rich in probiotics to restore the gut microbiome. Prebiotic foods such as onions, garlic, and bananas can all help support beneficial bacteria. Fiber from fruits, vegetables, and legumes is always an excellent choice for a healthy gut. Besides, drinking plenty of water and avoiding processed foods can further help you recover your gut. 

 

Do antibiotics cancel out vitamins?

Antibiotics can interfere with the absorption of certain vitamins and minerals, particularly fat-soluble vitamins like vitamin A, D, E, and K. They can also affect the absorption of minerals such as calcium, magnesium, iron, and zinc.

Have you heard about zombie cells? If so, you have certainly noticed that they are associated with aging and various age-related conditions. In this guide, we will explain how they accumulate in the body and how to minimize their impact on our wellbeing. For the very beginning, let’s define zombie cells.

What Are Zombie Cells?

Zombie cells, or senescent cells, are cells that have stopped dividing and are no longer functioning properly. These cells can accumulate in the body as we age. Normally, old or damaged cells go through a process called apoptosis (programmed cell death), which allows the body to remove them. However, senescent cells resist this process and remain in the body.

One of the reasons is the increase in cytochrome c, a protein that affects cell death and can disrupt the mitochondria. This disruption can lead to the release of pro-inflammatory molecules, which contribute to chronic inflammation and age-related diseases. Senescent cells impair tissue function and are associated with various age-related conditions, including arthritis, cardiovascular diseases, and neurodegenerative disorders. There are numerous therapies targeting zombie cells that are being researched as a potential way to improve health and longevity.

The Link Between Zombie Cells and Aging

Zombie cells arise from various stimuli, such as oxidative stress, DNA damage, or telomere shortening, which can activate a response known as cellular senescence. This response halts the cell cycle and prevents further division, leading to the accumulation of senescent cells in tissues.

Senescent cells secrete a variety of factors, including pro-inflammatory cytokines, growth factors, and matrix metalloproteinases, collectively known as the senescence-associated secretory phenotype (SASP). SASP can promote chronic inflammation, disrupt tissue structure and function, and contribute to the development of age-related diseases.

Additionally, these cells can evade immune surveillance, which allows them to persist in tissues. The accumulation of zombie cells can lead to tissue dysfunction and is implicated in the aging process and the development of age-related diseases.

Biomarkers of Cells Senescence

Zombie cells have certain characteristics that differentiate them from normal cells. They include the following:

• Cell morphology: Senescent cells often exhibit distinct changes in their morphology, such as enlarged and flattened shapes, which can be observed under a microscope. These alterations reflect structural changes associated with cellular senescence.
• Lamin B1 expression: Lamin B1 is a protein that helps maintain the shape of the cell nucleus. Zombie cells typically show reduced expression of lamin B1, which leads to changes in their nuclear morphology. This reduction in lamin B1 expression can serve as a biomarker for cellular senescence.
• Senescence-associated beta-galactosidase (SA-β-Gal): SA-β-Gal is an enzyme commonly upregulated in senescent cells. Detection of SA-β-Gal activity is a widely used method to identify senescent cells in vitro and in tissues.

These indicators help researchers identify senescent cells and provide useful information for developing therapies to target these cells in age-related diseases.

The Risks of Zombie Cells in the Body

Accumulated zombie cells can cause several health issues. One significant risk lies in their tendency to promote chronic inflammation. Senescent cells release proinflammatory molecules, which contribute to chronic inflammation. Various diseases stem from this chronic inflammation, including arthritis, cardiovascular diseases, and neurodegenerative disorders like Alzheimer’s disease and dementia.

The accumulation of these cells is a hallmark of aging, and their presence is associated with age-related functional decline and tissue damage. By secreting factors that stimulate tumor growth and spread, zombie cells can also promote cancer development and progression. Still, their function in cancer development and prevention is quite complex.

How to Get Rid of Zombie Cells Naturally?

Getting rid of zombie cells can be achieved through various lifestyle and dietary changes, such as:

• Fasting: Fasting (or calorie restriction) triggers autophagy, a process by which cells break down and recycle damaged components, including senescent cells. This can help reduce the accumulation of zombie cells in the body.
• Exercise: Regular exercise reduces the number of these cells in tissues. Exercise stimulates the production of antioxidants and anti-inflammatory molecules, which help combat the negative effects of their accumulation.
• Healthy diet: Consuming a diet rich in antioxidants and anti-inflammatory compounds can reduce the number of senescent cells in the body.
• Senolytic supplements: Certain bioactive molecules, such as fisetin, quercetin, dasatinib, and navitoclax, have been identified as senolytics. These compounds selectively induce cell death (apoptosis) in zombie cells and provide additional health benefits. 

 

Frequently Asked Questions

 

Are there any benefits of zombie cells in the body?

Yes, there are potential benefits to having zombie cells in the body. While they are generally associated with negative effects such as inflammation and tissue dysfunction, they also contribute to certain physiological processes. Some potential benefits include:

1. Wound healing: Zombie cells can promote wound healing by secreting factors that recruit immune cells and stimulate the formation of new blood vessels.
2. Embryonic development: These cells are involved in embryonic development, where they help shape tissues and organs.
3. Tissue repair: In some cases, senescent cells can contribute to tissue repair and regeneration by promoting the removal of damaged cells and stimulating the growth of new cells.

While these benefits exist, it’s important to note that the accumulation of senescent cells over time can outweigh these advantages and contribute to age-related diseases. Therapeutic strategies aimed at selectively targeting harmful senescent cells while preserving beneficial functions are being actively explored.

 

Does metformin get rid of zombie cells?

Metformin is the most commonly prescribed drug for type 2 diabetes. It has been indicated to have potential anti-aging effects, including the ability to target senescent cells. While metformin’s exact mechanisms of action are not fully understood, studies have shown that it can modulate various cellular pathways involved in aging and age-related diseases.

This medication activates AMP-activated protein kinase (AMPK), a key cellular energy sensor, which can inhibit the mTOR pathway and promote autophagy in senescent cells. It has been shown to reduce inflammation and improve mitochondrial function, which are both implicated in the aging process and the accumulation of zombie cells.

While some studies suggest that metformin may have beneficial effects on senescent cells and aging, a full understanding of its mechanisms and benefits in this context requires more clinical evidence.

 

Does quercetin remove senescent cells?

Quercetin, a flavonoid found in many fruits and vegetables, has shown promise as a senolytic agent. Quercetin works by interfering with pathways that help senescent cells survive, such as the BCL-2 family of proteins. By inhibiting these survival pathways, quercetin can induce apoptosis in them.

Numerous studies have demonstrated that quercetin can reduce the number of zombie cells in aging tissues and improve lifespan. Here you can read more about quercetin benefits.

 

What is the most effective senolytic?

Among the senolytic compounds studied, fisetin and quercetin have shown the strongest senolytic effects. In addition to their senolytic effects, both fisetin and quercetin have other remarkable health benefits. They both possess potent antioxidant and anti-inflammatory properties, which can help combat oxidative stress and inflammation, the major contributors to aging and age-related diseases.

Prediabetes is a condition characterized by high glucose blood levels, which is not enough to be considered type 2 diabetes. It is a very common global health problem. Fortunately, prediabetes (impaired glucose tolerance, or IGT) is not a permanent condition. Knowing how to reverse prediabetes can be very useful. To cover this topic in depth, let’s first explore the condition itself.

What Is Prediabetes?

Prediabetes is a metabolic condition that is a precursor to type 2 diabetes mellitus. It arises when the body’s insulin response becomes less effective at regulating blood sugar levels. A healthy body converts carbohydrates from food into glucose, a primary source of energy. The pancreas produces the hormone insulin, which facilitates its absorption into cells for energy production.

In prediabetes, this process becomes impaired, which leads to elevated blood glucose levels. When the interaction between insulin and cells becomes disrupted, the pancreas tries to compensate by producing more insulin. Over time, this heightened demand strains the pancreas ability to maintain optimal insulin levels. As a result, the body struggles to keep blood sugar within a normal range. Prediabetes signals a critical point where lifestyle changes play a key role in preventing the progression to type 2 diabetes. 

What Causes Prediabetes?

Insulin resistance is the primary cause of this condition. In prediabetes, the cells resist the action of insulin, leading to an accumulation of glucose in the bloodstream. Genetics, a sedentary lifestyle, stress, excess body weight, and PCOS are significant contributors to insulin resistance. Additionally, hormonal factors and an imbalance in adipokines can play a role. The combination of these factors disrupts the delicate balance of glucose regulation. Understanding the causes of prediabetes is crucial for developing targeted preventive strategies and interventions.

Prediabetes Symptoms

Prediabetes often manifests without distinctive symptoms, making it a silent precursor to a more serious metabolic disease. In some cases, prediabetes does not manifest any obvious symptoms, making it difficult for individuals to detect the disease. On the other hand, less obvious indicators may include increased thirst, frequent urination, blurred vision, increased appetite, and fatigue. These symptoms are often mild and easily overlooked, which emphasizes the importance of regular health check-ups and screenings. Given the often asymptomatic nature of prediabetes, awareness of risk factors becomes pivotal for early detection. Recognizing potential signs empowers individuals to proactively manage their health and make lifestyle adjustments to prevent the progression of prediabetes. Regular monitoring and awareness of health status are the most important aspects of treating prediabetes before it advances to a more critical stage.

How to Reverse Prediabetes: Useful Tips

In case you are facing prediabetes, these tips might help you:

Adopt a Special Diet for Prediabetes

Adhering to a special diet can be instrumental in managing prediabetes. A well-considered diet for individuals with prediabetes typically focuses on controlling blood sugar levels and promoting overall metabolic health. Choosing complex carbohydrates with a low glycemic index helps regulate blood glucose levels more effectively. Incorporating quality proteins and healthy fats provides sustained energy and helps manage weight, a key factor in prediabetes. Portion control and regular, balanced meals throughout the day contribute to better blood sugar management. The most vital factor is limiting the intake of refined sugars and processed foods. That prevents blood sugar spikes and, thereby, sugar cravings.

Count Daily Carbohydrate Intake

Counting your daily carbohydrate intake is a practical and effective strategy for managing this condition and improving blood sugar control. Carbohydrates have a direct impact on blood glucose levels, and monitoring their intake can help you regulate the body’s response to insulin. By tracking the quantity and type of carbohydrates consumed, you can make informed food choices. This includes foods like whole grains, legumes, and vegetables, which release glucose into the bloodstream more gradually, preventing sudden spikes. 

Exercise Regularly

Regular exercise proves to be a powerful ally in managing prediabetes by positively influencing insulin sensitivity and glucose regulation. Physical activity enhances the body’s ability to utilize glucose for energy and effectively lowers blood sugar levels. Exercise induces a phenomenon known as hormetic stress, where the body undergoes mild stress, prompting adaptive responses that improve overall resilience. This stress prompts beneficial physiological changes, including increased insulin sensitivity, improved glucose uptake by muscles, and enhanced mitochondrial function.

More importantly, exercise aids in weight management by reducing excess body fat, the major contributor to insulin resistance. Both aerobic exercise and strength training contribute to these positive effects. Consistent physical activity not only directly impacts glucose metabolism but also promotes cardiovascular health and overall well-being. 

Avoid Harmful Habits

Avoiding harmful habits is crucial for managing prediabetes and promoting overall well-being. One such detrimental habit is smoking, which induces oxidative stress. Oxidative stress arises from an imbalance between the production of free radicals and the body’s ability to counteract their harmful effects. Free radicals exacerbate insulin resistance. 

It is best to reduce alcohol consumption, as excessive intake can impact blood sugar levels and contribute to insulin resistance. Besides that, maintaining a healthy sleep schedule is an important component of managing prediabetes holistically. Taking steps to avoid harmful habits mitigates immediate risks and establishes a foundation for long-term health.

If Possible, Minimize Stress

Reducing stress levels is paramount for individuals with prediabetes, as it directly influences metabolic health. Chronic stress triggers the release of stress hormones, which contribute to insulin resistance and elevate blood sugar levels. By adopting stress management techniques, you can mitigate the physiological impact of stress on your body. Apart from that, stress reduction has a positive impact on healthy lifestyle decisions, promoting adherence to exercise plans and healthy eating habits. 

Final Thoughts

Prediabetes is a serious medical condition that requires medical supervision. Commit to healthy lifestyle practices to successfully reverse this condition and enhance your overall health.

 

Frequently Asked Questions

 

How long does it take to reverse prediabetes?

The duration of reversing prediabetes can vary among individuals. It is influenced by factors such as lifestyle changes, body weight, regular exercise, and overall health status. In many cases, adopting a healthy lifestyle can lead to improvements within a few weeks to a few months. If there is excess body fat, losing weight plays a significant role in enhancing insulin sensitivity. Studies have shown that even a minimal reduction in body weight can contribute to positive changes in blood sugar levels. 

 

Can prediabetes be cured permanently?

Prediabetes can be managed and reversed with proactive lifestyle changes. Adopting a healthy diet, regular physical activity, and maintaining a healthy weight are key components of this approach. While these interventions can lead to a return to normal blood sugar levels and improved insulin sensitivity, it’s important to note that the term “cure” can be misleading in the context of prediabetes. This condition is considered reversible through sustained lifestyle modifications, but it requires an ongoing commitment to maintain these changes. There is always a risk of regression if healthy habits are not consistent. Therefore, while it’s possible to effectively manage prediabetes, maintaining a health-conscious lifestyle is crucial for long-term metabolic health.

 

Why am I prediabetic when I eat healthy?

While eating a healthy diet is a good first step toward being well overall, there are other factors besides nutrition that can affect the development of prediabetes. Genetics, family disease history, and individual metabolism play significant roles in predisposing some individuals to prediabetes. Lifestyle factors such as low physical activity, stress, and lack of sleep can contribute, even in those with seemingly healthy eating habits.

On the other hand, certain medical conditions and medications also impact blood sugar regulation. It’s vital to understand that prediabetes is a complex metabolic condition with multiple causes. Even individuals who prioritize a healthy diet style may still develop prediabetes due to a combination of genetic and external factors.

 

Disclaimer: This article is intended for educational purposes only. For professional advice, consult your physician.

Grey hair is an inevitable consequence of aging. The way your hair goes grey depends on genetics, but certain factors can accelerate the process. That is why knowing how to get rid of grey hair can be a valuable skill. Stay until the end and discover some interesting facts about grey hair and, most important – how to get rid of it.

Why Does Hair Turn Grey?

Hair turns grey due to a combination of factors that change pigment production and cellular health. Each hair follicle contains melanocytes, cells that produce melanin (the pigment responsible for hair color). As we age, the melanocytes gradually become less efficient or stop functioning altogether, leading to a decrease in melanin production. This reduction in melanin causes hair to appear grey, silvery, or white.

Genetics

A person’s genes determine when and how rapidly their hair grays. Some people start greying in their 20s, while others maintain their natural color well into their 60s. Genetic factors influence not only the timing of greying but also the rate at which it progresses.

Stress

Grey hair is sometimes a consequence of chronic stress. A stress-induced inflammatory response can damage melanocytes and accelerate their degeneration. The imbalance between free radicals and antioxidants, known as oxidative stress, is also a well-known cause of premature hair greying. Oxidative stress causes damage to melanocytes and hair follicle cells, which contributes to the overall aging process.

Smoking

Smoking is another factor that promotes the greying of hair. Cigarette smoke contains harmful chemicals that induce oxidative stress and inflammation throughout the body, including hair follicles. Smokers are more likely to experience premature aging and greying compared to non-smokers.

How to Get Rid of Grey Hair: Practical Tips

Although we cannot change genetics, we can certainly adjust our lifestyle habits to prevent or, at least, mitigate the effects of aging on hair. Here are some effective tips:

Pay Attention to Important Vitamins and Minerals

Several vitamins and minerals improve hair health and may slow down the greying process.

The most effective are:

• B vitamins (particularly B12 and biotin) – essential for melanin production and hair growth
• Vitamin D is important for hair follicle cycling and can help prevent hair loss
• Vitamin E acts as an antioxidant, protecting hair follicles from oxidative stress
• Vitamin A is crucial for sebum production, which keeps the scalp moisturized and promotes healthy hair growth
• Minerals such as zinc, iron, magnesium, selenium, and copper can also be helpful in getting rid of grey hair. Their deficiencies also contribute to hair loss and premature greying.

Avoid Oxidative Stress Triggers

Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to counteract their harmful effects. Free radicals can damage melanocytes, which leads to a reduction in melanin production and results in premature hair greying.

To prevent grey hair, it’s important to minimize exposure to oxidative stressors like pollution, smoking, and excessive sun exposure. Eating a healthy diet full of fruits, vegetables, and other antioxidant-rich foods can also shield melanocytes from harm and potentially stop the graying process.

Protect Your Hair From the Sun and Use Quality Hair Care Products

Sun exposure can damage your hair proteins, leading to dryness, brittleness, and hair graying. That is why protecting your hair from the sun and using high-quality hair care products can help prevent grey hair. Using products with UV protection shields your hair from harmful UV rays.

Hair care products with natural ingredients can help maintain the health of your hair follicles and scalp and promote healthy hair growth. It’s important to choose products that are gentle on your hair and scalp, as harsh chemicals can damage hair follicles. You should also use a conditioner to keep it healthy and reduce graying.

Home Treatments You Can Consider

There are numerous herbal treatments for grey hair. Still, their efficacy varies from person to person. Some popular natural solutions include:

• Coconut oil
• Almond oil
• Rosemary
• Sage
• Ginger
• Ashwagandha
• Ghee
• Carrot juice
• Amaranth
• Curry leaves
• Amla (Indian gooseberry)
• Hibiscus Flower
• Black sesame seeds
• Amaranth

Try Henna 

Henna is a natural dye derived from the leaves of the Lawsonia inermis plant and has been used for centuries to color hair. It works by coating the hair shaft, providing a natural, long-lasting color that effectively covers grey hair. While henna is not a permanent solution for grey hair, as it fades gradually over time, it is a popular choice for those seeking a natural alternative to synthetic hair dyes. Besides conditioning the hair and scalp, henna also promotes healthy hair growth. Still, it’s important to note that henna can interact with other hair treatments, so it’s best to consult with a hairdresser before use.

 

Frequently Asked Questions

 

Are grey hairs normal at 25?

Yes, it is relatively normal to start noticing grey hair around the age of 25. Some people experience premature graying due to genetics. Other factors, such as stress, diet, and lifestyle habits, also influence the growth of grey hair. It’s generally not a cause for concern. However, if you’re experiencing rapid graying at a young age, consult a healthcare professional to rule out any underlying health issues.

 

Can vitamin B12 reverse grey hair?

Vitamin B12 deficiency contributes to premature graying of the hair. Still, there is no scientific evidence that increasing its intake can reverse grey hair. 

Vitamin B12 is important for melanin production. Its deficiency can decrease melanin synthesis and potentially accelerate the greying process. However, treating a B12 deficiency through supplementation or dietary changes may prevent further graying and support overall hair health.

 

What is the average age to get grey hair?

The average age for hair to start turning grey is typically in the mid-30s for most people, but this can vary depending on genetics, ethnicity, and other factors. Some individuals may start greying in their 20s, while others may not see grey hair until their 50s or later. 

 

Can zinc reverse grey hair?

Zinc is a vital mineral for maintaining healthy hair, but there is no direct evidence that zinc supplementation can reverse grey hair. However, a deficiency in zinc can contribute to hair loss (alopecia), dandruff, and other hair issues. 

 

Can stress cause grey hair?

Yes, stress can contribute to premature graying of the hair. Chronic stress causes oxidative stress, which damages melanocytes. This damage can lead to decreased melanin production and premature greying. Although stress is not the only cause of grey hair, it can accelerate this process.

Nicotinamide mononucleotide, or NMN, is a groundbreaking molecule in the spotlight of longevity research. As a precursor to NAD+, NMN promotes cellular processes, which represents a promising approach for slowing the aging process. In this guide, we will dive deeper into its mechanisms of action and remarkable benefits for human health.

So, What Is NMN?

NMN is a type of molecule called a nucleotide that naturally exists within the human body and gradually reduces during aging. While small amounts of NMN can be found in cucumbers, avocados, broccoli, and cabbage, the primary source of NMN in mammals stems from vitamin B3 (niacin). Despite this endogenous synthesis, obtaining sufficient levels of this molecule through diet remains challenging.

The Mechanism of NMN

Within the body, NMN converts to a molecule that every cell needs, nicotinamide adenine dinucleotide – NAD+. This molecule is necessary for basic cell functions, including mitochondrial activity, energy metabolism, DNA repair, and sirtuin activation. According to a study, NMN is a significant agent for preserving cell longevity and maintaining cognitive and cardiovascular health.

Clinical Studies About NMN

Various animal studies and clinical trials have focused on NMN supplementation. Research from 2011 has demonstrated the efficacy of NMN in increasing NAD+ levels in different tissues. Scientific evidence from 2016 determined how NMN contributes to DNA repair mechanisms and sirtuin activation.

Health Benefits of NMN

Research suggests that NMN supplementation has several health benefits, including improved cardiovascular function, enhanced cognitive function, and better metabolic health. Here are the health benefits of this intriguing molecule:

Anti-inflammatory and Antioxidant Properties

One of its primary effects is reducing inflammation, which is a leading cause of various diseases. Besides its anti-inflammatory effect, this potent molecule exhibits strong antioxidative capacity. It shields cells from free radicals and oxidative stress.

Anti-aging Effects

Overall evidence shows that NMN supplementation prevents age-related disorders. NMN achieves potent anti-aging properties through sirtuin activation and improving mitochondrial function. Conversely, lower levels of NAD in the body are associated with age-related illnesses.

Cellular Energy Production

NAD+ is involved in the process of converting nutrients into energy in the form of adenosine triphosphate (ATP) through a series of biochemical reactions in the mitochondria, known as cellular respiration. By increasing NAD+ levels, NMN supplementation may enhance this process. This could result in improved energy levels, endurance, and overall cellular function. NMN’s role in cellular energy production is particularly important for tissues and organs with high energy demands, such as the heart, muscles, and brain.

Heart Health

Besides cellular energy production, NMN may reduce the risk of cardiovascular disease in several ways. This bioactive molecule has antioxidant properties, which reduce oxidative stress and inflammation in the cardiovascular system, both of which are risk factors for heart disease. It may also improve blood vessel function and blood flow, which further supports cardiovascular health.

Cognitive Function

By increasing NAD+ levels, NMN supplementation may improve mitochondrial function and overall energy metabolism in brain cells, which is essential for preserving optimal cognitive performance. NMN’s antioxidant effects protect brain cells from oxidative stress, which is linked to cognitive decline and neurodegenerative diseases. 

Additionally, NMN may support the production of neuroprotective factors that maintain brain health. Overall, studies have shown that NMN enhances brain health and protects against age-related cognitive decline.

Metabolic Health

NMN promotes metabolic health by improving insulin sensitivity and controlling glucose and lipid metabolism. NMN’s ability to improve metabolic health could have significant implications for preventing metabolic disorders like diabetes and obesity. Studies also indicate that NMNs ability to regulate lipid metabolism may significantly reduce the risk of obesity and weight gain. 

Exercise Performance

NMN supplements may boost exercise performance by supporting cellular energy production. As a NAD+ precursor, NMN helps convert nutrients into energy during exercise. This process enhances ATP production, which improves endurance and workout potential. It also reduces fatigue during exercise, allowing for longer and more intense workout sessions. These benefits make it a perfect supplement for athletes and fitness enthusiasts.

Eye Health

Nicotinamide mononucleotide may enhance eye function through NAD+ activation. NAD+ is an essential enzyme for the function of retinal cells. These cells are responsible for converting light into signals that the brain interprets as vision.

By raising NAD+ levels, NMN supports the function and health of retinal cells. Thus, it could potentially preserve vision and prevent age-related eye diseases like macular degeneration and glaucoma. NMN’s antioxidant properties may also protect the eyes from oxidative stress, which is associated with many eye disorders.

Sleep Quality

Nicotinamide adenine dinucleotide (NAD+) is one of the agents that regulate the body’s circadian rhythm, the internal clock that controls the sleep-wake cycle. In a healthy body, NAD+ levels fluctuate throughout the day. By increasing NAD+ levels, NMN supplements may support a healthy circadian rhythm and promote better sleep quality.

The brain regions involved in sleep regulation require adequate amounts of NAD+ to maintain cellular function. NMN supplementation could compensate for low NAD+ levels, thereby leading to deeper and more restful sleep.

On the other hand, NMN’s antioxidant properties protect the brain against oxidative stress, which can disrupt sleep patterns. This is especially helpful for people who suffer from insomnia or other sleep disorders.

 

Frequently Asked Questions

 

Does NMN increase collagen?

NMN has the ability to increase collagen synthesis and prevent its degradation. This longevity molecule holds promise for reducing visible signs of aging like fine lines, wrinkles, and sagging skin.

 

Is NMN safe long term?

According to clinical studies, NMN is generally considered safe. There haven’t been any reported major side effects so far.

 

Does NMN work without resveratrol?

Yes, NMN can be effective without resveratrol, as both compounds activate different pathways within the body. While some studies suggest potential synergies between NMN and resveratrol, each compound can independently contribute to human health.

 

Does NMN extend telomeres?

As chromosome parts, telomeres are an important biomarker of aging. Their length gradually shortens with each cell division, leading to eventual cellular senescence and a decline in their function. Recent research proved that oral NMN supplementation doubled the telomere length of humans over a 90-day period of time.

Fisetin is a polyphenol that has captivated scientists with its remarkable anti-aging potential. Apart from its ability to promote longevity, this extraordinary compound demonstrates strong antioxidant and anti-inflammatory properties. In this guide, we’ll go through its structure, health benefits, clinical studies, and more. Stay tuned.

What Is Fisetin?

Fisetin belongs to the group of senotherapeutics – compounds that inhibit factors involved in aging – DNA damage, oxidative stress, proteotoxic stress, and telomere shortening. It is found in significant concentrations in strawberries, apples, and onions. However, when taken from natural sources, it shows low oral bioavailability.

How Does Fisetin Work?

In the human body, fisetin acts through similar mechanisms as calorie restriction and fasting – by inducing autophagy. This allows the process of apoptosis (programmed cell death), which is beneficial in controlling cancer cell proliferation. Besides apoptosis and autophagy, fisetin inhibits several inflammatory factors.

Clinical Studies of Fisetin

Several studies have examined the effects of fisetin on human health. Among the ten flavonoids researched in 2018, fisetin demonstrated the most potent senolytic potential. It was also found that fisetin reduces age-related pathology and extends lifespan.

Fisetin Benefits

There are numerous benefits of fisetin stemming from its senolytic properties. Let’s dive deeper into them:

Antioxidant Properties

As a powerful antioxidant, fisetin exhibits the ability to neutralize free radicals and prevent oxidative damage. Its antioxidant properties reduce the risk of certain chronic diseases.

Anti-inflammatory Effects

Inflammation is the body’s natural response to injury or infection. However, when it becomes chronic, it can lead to various health problems. Fisetin inhibits inflammatory pathways and reduces the production of inflammatory molecules called cytokines. Thus, it helps to calm the inflammatory response, which may be beneficial for conditions such as arthritis and psoriasis.

Neuroprotection

The brain-protective properties of fisetin mostly stem from its anti-inflammatory abilities. Fisetin reduces inflammation in the brain, which is linked to diseases like Alzheimer’s and Parkinson’s.

The antioxidant effects of fisetin prevent free radicals from damaging brain cells. It may also improve cognitive performance by enhancing communication between brain cells and stimulating the growth of new brain cells. These effects suggest that fisetin could be beneficial for maintaining brain health and reducing the risk of neurodegenerative diseases.

Metabolism Regulation

Fisetin shows positive benefits for metabolic health.  It improves insulin sensitivity, which means cells better respond to insulin and take up glucose from the blood easier. This can help prevent high blood sugar levels, which is important for managing diabetes and reducing the risk of its complications. Fisetin also increases the activity of enzymes involved in metabolism and improves fat breakdown. 

Cancer Prevention

This potent flavonoid may prevent cancer in several ways. First of all, fisetin induces apoptosis in various types of cancer. Fisetin may also reduce the growth of cancer cells by inhibiting metastasis, the spread of cancer from one part of the body to another. Although more research is needed to determine fisetin’s exact role in cancer prevention, these findings suggest that fisetin could be a valuable component of cancer prevention and treatment.

Cardiovascular Health

There are several benefits of fisetin for cardiovascular health. It can improve blood vessel function, which helps maintain healthy blood pressure and blood flow. Fisetin also reduces inflammation in the arteries, which lowers the risk of atherosclerosis (a condition where plaque builds up in the arteries and restricts blood flow). Additionally, fisetin has been shown to lower LDL cholesterol levels, thereby reducing the risk of heart disease and stroke. 

Skin Health

Fisetin’s antioxidant and anti-inflammatory effects can reduce redness, swelling, irritation, and premature skin aging. It promotes collagen synthesis, which is essential for preserving skin elasticity and strengthening the skin barrier. These findings suggest that fisetin could be beneficial for maintaining skin health, reducing the signs of aging, and protecting against UV-induced damage. 

Anti-allergic Properties

Fisetin exhibits anti-allergic properties by inhibiting the release of histamine and other inflammatory mediators in allergic reactions. Immune cells release histamine in response to allergens, causing symptoms such as itchiness, sneezing, and swelling. By blocking histamine release, fisetin can alleviate these symptoms.

It also reduces the production of other inflammatory molecules that contribute to allergic reactions, which further reduces the allergic response. These studies imply that fisetin may be helpful in controlling allergic conditions like asthma, allergic rhinoconjunctivitis, and atopic dermatitis.

Bone Health

Fisetin may improve bone density in several ways:

• by promoting the formation of new bone cells (osteoblasts),
• inhibiting the activity of cells that break down bone, known as osteoclasts,
• reducing inflammation in the bones and joints, which may alleviate symptoms of inflammatory conditions,
• protecting bone cells from free radical damage, which can contribute to bone loss and osteoporosis. 

Antiviral Activity

Fisetin has demonstrated strong antiviral activity against several viruses in laboratory studies. This polyphenol inhibits the replication of viruses, the process by which they multiply and spread in the body. It may also enhance the immune system’s response to viral infections, helping it to eliminate the virus from the body. Aside from that, fisetin’s antioxidant and anti-inflammatory properties can reduce the damage caused by viral infections.

Fisetin Foods

Fisetin occurs in various fruits and vegetables. Some of the richest sources of fisetin include strawberries, apples, grapes, onions, persimmons, kiwi, mangoes, tomatoes, peaches, and cucumbers. Besides fisetin, these foods also contain other necessary nutrients and fiber. 

 

Frequently Asked Questions

 

Which is better: quercetin or fisetin?

It is important to consider specific health goals and conditions before using quercetin or fisetin. Quercetin is well-studied for its broad range of benefits for the cardiovascular and immune system. Though less researched so far, fisetin shows efficacy in the field of longevity.

 

Is it OK to take fisetin every day?

Smaller doses of fisetin (up to 500mg) per day are considered safe. For higher doses, consult with your physician.

 

Should I take fisetin and quercetin together?

As both compounds belong to the group of flavonoids, taking them together provides a positive impact on overall health and longevity. A recent study revealed their synergistic action in controlling the proliferation of breast cancer cells.

 

Does fisetin have side effects?

No adverse effects have been reported in humans. However, it’s always advisable to check with your physician before beginning any new supplement regimen.

 

Does fisetin slow aging?

Fisetin achieves remarkable anti-aging properties through the inhibition of cellular pathways that influence the aging process.

 

Does fisetin help with anxiety?

Research from 2017 discovered that fisetin demonstrated antidepressant effects. The results suggested that fisetin’s potential therapeutic role in depression may be mediated by the activation of the TrkB signaling pathway. This study indicates its broader mental health implications, which could extend to anxiety.

Perimenopause begins in the early forties. Some women experience mild symptoms, while others have severe symptoms arising from a decrease in estrogen production. To help you get through this challenging period, we have prepared a list of supplements that may help you control perimenopause.

What Is Going on in Our Body During Perimenopause?

Estrogen and progesterone are hormones that regulate the menstrual cycle and fertility. During perimenopause, the ovaries start gradually producing less estrogen and progesterone. This causes hormonal fluctuations and a variety of unpleasant symptoms.

As women age, the ovaries become less responsive to hormones, resulting in irregular menstrual cycles, which eventually lead to menopause. These hormonal changes cause hot flashes, vaginal dryness, focus difficulties, mood swings, night sweats, sleeping issues, and changes in libido. Besides, the decrease in estrogen levels during perimenopause can cause changes in bone density, which increases the risk of osteoporosis.

Beneficial Perimenopause Supplements 

There are a number of supplements that can help reduce the symptoms of perimenopause and maintain an active work and family life. Let’s take a closer look at them:

Polyphenols

Polyphenols are bioactive compounds that boost overall well-being and mental performance. VANA is a carefully designed combination of polyphenols – proanthocyanidins, quercetin, and resveratrol – that restores lost balance to your body.

VANA Smart Liquid™ is divided into two formulas: VANA AM and VANA PM.

VANA AM has anti-inflammatory capabilities that detoxify your body, enhance focus and concentration, restore fluid balance, and improve skin health.

The VANA PM formula improves mood and sleep quality while supporting your heart, immunity, and digestion. During perimenopause and other periods when your body’s needs change, VANA supports your body and mind throughout the day and night.

Magnesium

Magnesium is involved in over 300 enzymatic reactions in the body related to energy production, muscle function, and nerve transmission. When hormonal fluctuations cause symptoms such as fatigue, muscle cramps, and mood swings, adequate magnesium levels become particularly important.

This mineral promotes bone health, which is crucial during perimenopause when osteoporosis risks rise. Magnesium has also been shown to regulate mood and reduce anxiety, which is especially beneficial for women experiencing mood swings or anxiety during perimenopause.

Omega-3 Fatty Acids 

Omega-3 fatty acids are essential nutrients that the body needs for proper functioning but cannot produce on its own. During perimenopause, when hormonal fluctuations can cause inflammation and increase the risk of chronic diseases, omega-3 fatty acids can help reduce inflammation and support overall health.

Omega-3 fatty acids are essential nutrients for brain health and may help improve mood and cognitive function, which is particularly important during perimenopause. They also support heart health and reduce the risk of cardiovascular disease, which makes them one of the best supplements for perimenopause.

B Vitamins

B vitamins influence energy metabolism, cell division, and the function of the nervous system. This vitamin becomes particularly important during perimenopause, when hormonal fluctuations cause fatigue, mood swings, and cognitive changes. Here are the necessary B vitamins for perimenopause:

• B1 (thiamine) – supports energy metabolism and nerve function.
• B2 (riboflavin) – helps convert food into energy; supports healthy skin and vision.
• B3 (niacin) – supports energy production and helps maintain healthy skin and nerves.
• B6 (pyridoxine) – important for mood regulation, brain function, and the synthesis of neurotransmitters.
• B9 (folic acid) – essential for DNA synthesis and cell division, important during periods of rapid growth and repair.
• B12 (cobalamin) – essential for nerve function and the production of red blood cells.

Zinc

Zinc is an essential mineral responsible for immune function, wound healing, DNA synthesis, and cell division. Zinc supplements can reduce the effects of hormonal changes on skin elasticity and moisture levels during perimenopause. Besides, zinc is important for maintaining a healthy metabolism and may help alleviate perimenopausal fatigue and mood changes. 

Vitamin D and Vitamin K

Vitamin D is a fat-soluble vitamin that regulates calcium absorption and bone health. This vitamin is essential for immune function, as it affects the immune system’s response to infections and inflammation. Besides, low levels of vitamin D have been associated with an increased risk of depression, which may appear during perimenopause. 

Vitamin K is also a fat-soluble vitamin that influences the synthesis of proteins involved in bone metabolism, blood clotting, and regulating calcium levels in the body. During perimenopause, there is an increased risk of a decrease in bone density and osteoporosis. This is why it is necessary to maintain optimal levels of these vitamins.

Probiotics

Probiotics are living microorganisms that regulate digestion and immunity. Hormonal changes in perimenopause can impact the composition of the gut microbiota, leading to digestive issues such as bloating, gas, and irregular bowel movements. Probiotics help maintain a healthy balance of gut bacteria, which is necessary for proper digestion and nutrient absorption.

They also support immune function, as 70% of the immune system is located in the gut. Besides, probiotics may alleviate symptoms such as vaginal dryness and urinary tract infections, which are both common problems during perimenopause.

Phytoestrogens

Phytoestrogens are naturally occurring compounds found in plants that have a similar structure to estrogen. They are certain plants with phytoestrogens, including soybeans, flaxseeds, spinach, plums, and legumes. These bioactive compounds are also available in supplement form.

When estrogen levels decline, phytoestrogens mimic the effects of estrogen in the body. These compounds bind to estrogen receptors and exert weak estrogenic effects, mitigating some symptoms associated with hormonal fluctuations during perimenopause. They may also reduce hot flashes, night sweats, and vaginal dryness, which makes them excellent supplements for perimenopause.

 

Frequently Asked Questions

 

Can you treat perimenopause naturally?

Yes, you can treat perimenopause naturally. Lifestyle changes such as maintaining a healthy diet, exercising regularly, and managing stress may reduce most of the symptoms. Food supplements may also be very helpful. Herbal remedies such as black cohosh, maca, and red clover have been used traditionally to help manage symptoms like hot flashes and mood swings. 

 

How can I reset my hormones during perimenopause?

Resetting hormones during perimenopause involves lifestyle changes and, in certain cases, medical interventions. You can maintain hormonal balance by eating healthy foods rich in healthy fats, proteins, and vegetables. Regular exercise will help you regulate hormone levels and improve your overall well-being. 

However, some cases may require hormone replacement therapy (HRT) to reduce the more severe symptoms. HRT involves taking estrogen, progesterone, or a combination of both to replace hormones declining during perimenopause. It’s important to discuss the potential risks and benefits of HRT with your physician before starting this treatment.

 

What is the average age for perimenopause?

The average age for perimenopause is typically in the 40s, but it can start in the late 30s or early 50s as well. Perimenopause lasts for several years before menopause (the complete cessation of menstruation) occurs.

 

What are the symptoms of low estrogen?

Low estrogen levels can lead to symptoms such as hot flashes, night sweats, vaginal dryness, and mood changes. Women may also experience irregular periods, decreased libido, focus issues, and difficulty sleeping. Low estrogen levels can also contribute to bone loss and increase the risk of osteoporosis.

 

Sudden weight gain in perimenopause is a prevalent concern among women, often accompanied by hormonal fluctuations and various health challenges. Thankfully, there are numerous effective strategies to combat this issue. In this guide, we are explaining sudden weight gain in perimenopause and different ways to manage it.

Causes of Perimenopause Weight Gain

Fluctuations in estrogen levels are a major factor that leads to weight gain. It increases abdominal fat deposition and decreases muscle mass, contributing to shifts in body composition during this transitional phase of life.

Changes in Estrogen Level

Estrogen is a hormone responsible for the development and regulation of the female reproductive system. It plays a crucial role in controlling the menstrual cycle, supporting bone health, and influencing different aspects of physical and emotional well-being. 

During perimenopause, frequent fluctuations in estrogen levels affect weight gain in several ways. Estrogen influences metabolic health. When its levels decrease, your body burns fewer calories, leading to weight gain. The lower your estrogen levels, the more fat is stored around your abdomen, which changes your body shape.

This important hormone also impacts your muscle mass, so as estrogen levels decline, you may lose muscle. Lack of muscle tissue further slows down your metabolism and contributes to weight gain. 

Ghrelin Level Increase

Ghrelin is a hormone that signals hunger in your brain. During perimenopause, changes in ghrelin levels can influence weight gain. When ghrelin levels are high, you feel hungry and consume more calories. Ghrelin can also  interact with other hormones involved in metabolism and fat storage, further affecting your weight. In perimenopause, ghrelin levels frequently fluctuate, which impacts appetite and leads to weight gain. 

Cholesterol Level Difference

During perimenopause, changes in cholesterol levels can significantly impact weight gain through various pathways. The decline in estrogen levels often leads to elevated LDL cholesterol and reduced HDL cholesterol.

High LDL cholesterol levels are linked to insulin resistance and metabolic syndrome, exacerbating weight gain. Besides, cholesterol is a precursor for steroid hormone synthesis, including estrogen, and disturbances in cholesterol levels can disrupt hormonal balance. That creates a vicious circle of negative effects for body weight, health, and appearance. 

Muscle Mass Loss

As estrogen levels decline during perimenopause, muscle mass declines. Since muscles burn more calories than fat, a decrease in muscle mass can lower your metabolism, making it harder to lose weight. 

Insulin Sensitivity Changes

Insulin regulates blood sugar levels and many aspects of metabolism. The ability of your cells to respond to insulin is determined by insulin sensitivity. During perimenopause, insulin sensitivity decreases, leading to higher insulin levels in the blood. High insulin levels promote fat storage, especially in the abdominal area. Additionally, decreased insulin sensitivity can lead to higher blood sugar levels, which may increase hunger and food intake, which further contributes to weight gain. 

How to Prevent Sudden Weight Gain in Perimenopause?

It is difficult to counteract the effects of hormonal shifts. However, don’t lose hope! There are numerous ways to maintain a healthy weight, even in perimenopause.

Increase Physical Activity

Physical activity helps preserve muscle mass, which naturally declines with age and hormonal changes. Cardio exercises like walking, jogging, or cycling boost your metabolism, making it easier to maintain a healthy weight. This is important because muscles burn more calories than fat, so maintaining muscle protects you from weight gain.

Apart from body structure, exercise improves insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of developing insulin resistance. Regular physical activity also improves mood and reduces stress, which is helpful during the emotional and physical changes of perimenopause.

Try to have at least 2-3 moderate-intensity aerobic activity per week, along with muscle-strengthening exercises, to prevent weight gain in perimenopause and maintain overall health.

Focus on Healthy Fats and Proteins

Avocados, nuts, and olive oil contain healthy fats that help you feel full and satisfied, and reduce your chance of overeating. Essential fatty acids (omega 3 and omega 6 fatty acids) support hormone production and metabolism. Proteins from meats, fish, eggs, and legumes are necessary for preserving muscle mass, which is necessary for a healthy metabolism.

Protein-rich foods also take longer to digest, keeping you fuller for longer periods of time. By including these foods in your diet, you can regulate your appetite, support muscle maintenance, and promote a healthy weight during perimenopause. In this period, it is more important than ever to choose natural foods from quality sources.

Start Taking Quality Supplements

Apart from weight gain, there is a connection between water retention and perimenopause. Due to hormonal fluctuations, it becomes pretty difficult for your body to get rid of excess fluids. To facilitate this process, you can try VANA Smart Liquid™.

VANA is a premium food supplement based on polyphenols, with the addition of potent plant ingredients. Its liquid formula will help you balance your weight and fluid level, and  it will also:

• Help you detoxify your body
• Provide relaxation during this transitional period
• Balance your gut and digestion
• Let you realize your full potential and increase your overall vitality.

Sleep Well

Poor sleep can disrupt the hormones that regulate appetite (ghrelin and leptin), leading to increased hunger and cravings. Lack of sleep also affects your metabolism, making it harder for your body to burn calories efficiently. Besides, sleep deprivation can increase stress levels, which further impacts weight gain. Try to have at least seven hours of quality sleep each night to support your overall health and weight management during perimenopause.

Frequently Asked Questions

 

What causes rapid weight gain in females?

The major culprit for rapid weight gain for women is hormonal changes during puberty, pregnancy, and menopause. Weight gain occurs as a result of hormonal imbalances that affect metabolism and fat distribution. Additionally, certain medications, such as corticosteroids or antidepressants, can cause weight gain as a side effect. Poor diet and lack of physical activity are also significant contributors to rapid weight gain. Sitting for long periods of time can also lead to increased fat storage. 

Does menopause weight gain go away?

Menopause pounds won’t go away on their own, but that doesn’t mean they are permanent. With lifestyle changes, you can manage and even lose weight during and after menopause. Eating healthy foods based on quality fats and proteins will speed up your metabolism and support weight management. Regular exercise will help you burn more energy and maintain muscle mass, which facilitates weight control. 

How long does menopause weight gain last?

For some women, weight gain may occur gradually during perimenopause and continue into menopause. This period usually lasts several years, typically around seven years, but it depends on different factors. However, weight gain during menopause is not always permanent. With lifestyle changes such as a healthy diet and regular exercise, many women can control and even lose their weight during and after menopause.

As we age, numerous changes occur within our bodies. The prominent signs of aging become visible on our skin. Coping with these changes, especially for women, can be pretty challenging. However, a proper anti-aging skin care routine can help you reduce the signs of aging.

Join us in this guide and discover the best anti-aging skin care routine tailored to your age.

How Does Our Skin Age?

As we age, our skin undergoes several changes. The outer skin layer, the epidermis, becomes thinner. It makes the skin more fragile and prone to damage. Over time, this process leads to skin dryness.

The number of melanocytes decreases, causing age spots or uneven skin tone. And that is not all! Collagen and elastin fibers, which give skin its firmness and elasticity, break down. That is how fine lines and wrinkles become noticeable.

Gradually, the skin’s ability to retain moisture decreases, making it drier and more prone to irritation. Blood vessels in the skin become more fragile, which leads to slower healing of wounds. These changes, combined with factors like UV radiation, smoking, and inadequate skin care, contribute to the overall aging of the skin. They manifest as wrinkles, fine lines, sagging skin, and a loss of youthful appearance.

Best Anti Aging Skin Care Routine

Proper skincare and healthy lifestyle habits can help slow down these aging effects and keep skin looking its best. Here are the habits you should not be skipping in your anti aging skin care routine:

Regular Cleansing, Depending of Your Skin Type

Regular cleansing is a crucial part of an anti-aging skincare routine. Throughout the day, our skin collects dirt, oil, and environmental pollutants that can clog pores and lead to dull skin. Cleansing your skin twice a day, in the morning and before bed, helps remove these impurities, allowing your skin to breathe and regenerate properly. Proper cleansing also prepares your skin to absorb the beneficial ingredients in your other skincare products, making them more effective. Choosing a gentle cleanser that suits your skin type is important to avoid stripping your skin of its natural oils, which can lead to dryness and irritation. 

Adequate Exfoliation

Exfoliation helps remove dead skin cells that can make your skin look rough. As we age, our skin’s natural exfoliation process slows down, leading to a buildup of dead skin cells and a dull complexion. Regular exfoliation stimulates cell turnover and reveals fresh skin underneath. This can reduce the appearance of fine lines and wrinkles, as well as improve the overall texture and tone of your skin. 

However, it’s important to exfoliate gently and not overdo it, as too much exfoliation can irritate the skin and cause damage. Using a mild exfoliant 1-2 times a week, depending on your skin type, can help you achieve a healthier complexion.

Moisturizer Is Important

Moisturization keeps your skin moisturized, plump, and fresh. Over time, our skin tends to become dry and loses its ability to retain moisture, leading to the formation of fine lines and wrinkles. Using a moisturizer regularly can replenish lost moisture and improve your skin’s elasticity. Look for a moisturizer that contains ingredients like hyaluronic acid, glycerin, or ceramides, which can help hydrate and strengthen your skin’s barrier. Apply a moisturizer twice a day, after cleansing and before applying a face cream, sunscreen, or makeup. 

Carefully Choose Serum and Face Cream

Serums and face creams are essential components of an anti-aging skincare routine, as they target specific skin concerns. Serums are lightweight, fast-absorbing liquids that contain high concentrations of active ingredients such as antioxidants, vitamins, and peptides. They penetrate deeply into the skin and combat fine lines, wrinkles, and dark spots.

Face creams, on the other hand, are thicker and provide a protective barrier on the skin’s surface, locking in moisture and preventing water loss. They often contain valuable ingredients like retinol, hyaluronic acid, and collagen to hydrate, firm, and rejuvenate the skin. 

Protect the Skin From UV Rays

UV rays can damage collagen and elastin fibers, which result in wrinkles, sagging, and age spots. Sunscreen protects the skin from harmful UV rays, which are the primary cause of premature aging. By applying sunscreen daily, you can prevent these signs of aging and maintain skin vitality.

Look for a broad-spectrum sunscreen with an SPF of at least 30, and apply it to all exposed skin parts, including your face, neck, and hands. Reapply every two hours, or immediately after swimming or sweating, to ensure continuous protection.

Bonus Advice: Anti-Aging Supplements

If you want to rejuvenate your skin from within, the VANA Smart Liquid™ formula is a powerful solution. VANA contains an impressive 1000mg of essential polyphenols that support your skin health and overall body vitality.

Here, you will find the VANA product line.

 

Frequently Asked Question

 

What is the most effective skin treatment for aging skin?

There are many cosmetic treatments for aging skin available today. Some popular and effective options include Botox and its alternatives, which reduce the appearance of wrinkles and fine lines. Another common treatment is dermal fillers, which can add volume to areas of the face that have lost elasticity and firmness, such as the cheeks and lips. Additionally, laser resurfacing treatments improve skin texture, reduce wrinkles, and even out skin tone by stimulating collagen production and removing damaged skin cells. It’s important to consult with a qualified dermatologist to determine the best treatment for your specific skin concerns and goals.

 

What makes old skin look younger?

Several factors can make old skin look younger. One key factor is maintaining a healthy lifestyle, including a healthy diet rich in antioxidants, regular exercise, and adequate sleep. Avoiding excessive sun exposure can also help maintain a youthful appearance.

Using skincare products containing ingredients like retinoids, hyaluronic acid, and peptides can improve skin texture, reduce the visibility of wrinkles, and increase skin hydration. Besides, diverse cosmetic treatments are very helpful with specific concerns and skin rejuvenation. 

 

Telomeres are protective caps at the ends of our chromosomes. They are made up of repetitive sequences of DNA and specialized proteins, and their main job is to protect our chromosomes from degradation and maintain their stability. As we age, our telomeres naturally shorten. Telomere shortening is associated with the aging process, an older look, and the development of age-related diseases. In this guide, we reveal the complex relationship between telomeres and aging. Stay tuned.

Telomere Definition, Structure and Function

Telomeres are the genomic parts at the ends of linear chromosomes that preserve genetic information. They consist of repetitive DNA sequences that are rich in the guanine (G) and cytosine (C) nucleotides. In humans, the repeat sequence is typically TTAGGG, which can repeat hundreds to thousands of times. This repetitive sequence forms a protective cap that helps prevent the natural ends of chromosomes from being mistaken for damaged DNA and protects them from degradation. 

Telomeres are also associated with specialized proteins that maintain their structure and function. One such protein is TRF2, which helps form a protective loop structure at the end of the chromosome, known as the T-loop. This T-loop structure is essential for protecting the chromosome end and regulating telomere length.

Telomeres and Aging

There is a direct connection between aging and telomeres. Every time your cells divide, your telomeres get shorter. This shortening is a natural part of the aging process. When your telomeres get too short, your cells don’t divide properly, which can contribute to premature aging and age-related diseases. Telomeres are important for maintaining the stability of your genetic information and overall cellular health.

Lifestyle factors such as diet and activity level can change the rate of telomere shortening, affecting the aging process and the onset of age-related diseases. Maintaining longer telomeres through healthy lifestyle habits may lead to a longer, healthier life.

Enzyme Telomerase

Telomerase is an enzyme in your body that helps maintain the length of your telomeres. Its role is to add DNA sequences to the ends of your chromosomes, which helps prevent them from shortening. Telomerase is particularly active in cells that need to divide regularly, like stem cells and certain immune cells. However, most of your body’s cells have low levels of telomerase activity. 

Scientists are researching telomerase inhibitors, which are substances that can block telomerase activity. These inhibitors are being researched as a potential way to treat cancer, as cancer cells often have high levels of telomerase activity, allowing them to divide uncontrollably.

How to Lengthen Your Telomeres?

When telomeres become too short, cells can enter a state called senescence or undergo apoptosis (cell death). Certain lifestyle habits, like smoking, obesity, lack of exercise, and an unhealthy diet, can speed up telomere shortening, which leads to various diseases. Multiple studies have shown that having shorter telomeres is associated with a higher risk of developing cancer.

Although we cannot change our genetic material, we can influence lifestyle habits to improve telomere length. Here are some ways we can do that:

Healthy Diet

Focus on eating plenty of fruits, vegetables, whole grains, and quality proteins. These foods are rich in vitamins, minerals, and antioxidants that support overall health and protect your cells from damage. Limit processed foods, sugars, and unhealthy fats, as they can contribute to inflammation and oxidative stress, both of which shorten telomeres.

Regular Exercise

Maintain regular physical activity, such as walking, jogging, cycling, or dancing, for at least 30 minutes most days of the week. Exercise not only helps maintain a healthy weight but also reduces stress and inflammation.

Stress Management

Practice stress-reducing activities like yoga, meditation, deep breathing, or just spend more time in nature. Chronic stress can accelerate telomere shortening, so finding healthy ways to manage stress is essential for telomere health.

Adequate Sleep

Have at least seven hours of quality sleep each night to support overall health and reduce cellular aging. Sleep is crucial for cellular repair and regeneration and helps maintain healthy telomeres.

Avoid Harmful Substances

Avoid smoking, excessive alcohol consumption, and exposure to environmental toxins. These substances can damage your cells and accelerate telomere shortening, so avoiding them is crucial to protecting your telomeres.

Maintain a Healthy Weight

Keep your body mass index (BMI) within a healthy range by eating a balanced diet and staying active. Excess weight, especially around the waistline, is associated with shorter telomeres and an increased risk of age-related diseases.

 

Frequently Asked Questions

 

What cells have telomerase?

Telomerase is most active in cells that divide regularly, like stem cells and certain immune cells. In your body, these cells are crucial for maintaining your health and fighting infections. Other cells in your body have low levels of telomerase activity or none at all. These include most of your body’s cells, which have a limited capacity to divide. As a result, their telomeres shorten over time, which contributes to the aging process.

 

Do people with longer telomeres look younger?

Having longer telomeres doesn’t necessarily make you look younger. Telomere length is just one factor in aging, and genetics, lifestyle, and environmental factors also have their influence. However, longer telomeres are associated with better overall health and a lower risk of age-related diseases. So, while they may not directly affect your appearance, they can contribute to a healthier, more youthful body from the inside. This means that taking care of your telomeres through healthy habits could help you age slower and maintain youthful energy.

 

What foods lengthen telomeres?

Foods rich in antioxidants, vitamins, and minerals support telomere health. These include fruits like berries, citrus fruits, and apples, as well as vegetables like spinach, kale, and broccoli. Whole grains, nuts, seeds, and legumes are also very nutritious. Fish, particularly those high in omega-3 fatty acids, like salmon and sardines, are also excellent choices. 

 

What vitamin lengthens telomeres?

Vitamin D is important for maintaining telomere length. You can get vitamin D from sunlight as well as from foods like fatty fish, dairy products, and supplements. Certain research suggests that adequate levels of vitamin D, folate, and vitamin B12 may help preserve telomeres, though more studies are needed to fully understand the relationship. 

 

What destroys telomeres?

Several factors can damage telomeres, including oxidative stress, inflammation, and unhealthy lifestyle habits. Oxidative stress occurs when there is an imbalance of free radicals and antioxidants in your body, leading to damage to cells, including telomeres. Chronic inflammation, often caused by factors like smoking, obesity, and a poor diet, can also harm the telomeres. Besides, unhealthy lifestyle habits such as smoking, excessive alcohol consumption, and a lack of exercise also accelerate telomere shortening. Avoiding these damaging factors and maintaining a healthy lifestyle may help you protect your telomeres and overall health.