Author: Sak Narwal

Metabolic flexibility can be defined as the body’s ability to easily switch between energy sources in response to changing physiological and environmental conditions. During hunger, the body uses fatty acids as an energy source, and after being fed, it utilizes glucose. Its importance extends far beyond basic energy, as it influences various aspects of health, including weight management, metabolic health, sport performance, and even the aging process. Understanding the mechanisms of metabolic flexibility has the potential to reshape our approach to nutrition, fitness, and the prevention and treatment of metabolic diseases.

Metabolic Flexibility: Evolutionally Changes

During evolution, the human body was pretty metabolically flexible. Alternating periods of satiety and hunger, due to the lack of abundant food, enabled a better metabolic adaptation of the body. It was easy for the average human body to switch from glucose to fatty acid usage. 

Today, we have totally different circumstances all over the globe. We are surrounded by food on all sides, and a sedentary lifestyle is increasingly prevalent. Lack of appropriate physical activity and frequent, unhealthy meals negatively affect mitochondrial function and, thus, metabolic flexibility. However, to make this process clearer, let us first explain the physiology of metabolism.

Metabolic Flexibility Basics

Our body derives energy from two main sources: carbohydrates (in the form of glucose) and fats (in the form of fatty acids). The choice between these energy sources depends on several factors, including the availability of nutrients, hormonal signals, and the body’s immediate energy needs.

When we consume carbohydrates, they are broken down into glucose, which enters the bloodstream. Elevated blood glucose levels trigger the release of insulin, a hormone that facilitates the uptake of glucose by cells for energy or storage in the liver and muscles as glycogen. When dietary carbohydrates are scarce or during prolonged physical activity, the body shifts to using fat as its primary energy source.

Fats are broken down into fatty acids and transported into cells, where they undergo beta-oxidation to produce energy in the form of ATP (adenosine triphosphate). Hormones, such as insulin and glucagon, play a key role in metabolic flexibility regulation. Insulin promotes glucose uptake and storage, while glucagon stimulates the release of stored glucose from the liver when blood sugar levels are low. Other hormones like adrenaline and cortisol influence the switch from carbohydrates to fats during periods of stress or high energy demands.

Mitochondria, the energy-producing organelles within cells, adapt to the type of fuel used. They can efficiently burn carbohydrates or fats, which depend on the prevailing metabolic condition.

Benefits of Metabolic Flexibility

Metabolic flexibility provides a range of benefits that contribute to overall health and well-being. Let’s take a closer look at them:

Improved Energy Utilization

Metabolic flexibility allows your body to efficiently switch between carbohydrates and fats as energy sources. This means you can sustain balanced energy levels throughout the day without feeling fatigued or lethargic.

Stable Blood Sugar Levels

It also helps regulate blood glucose levels. If you can readily switch between energy sources, you are less likely to experience blood sugar spikes and crashes, which cause sugar cravings and mood swings.

Weight Control

Metabolic flexibility helps control hunger and appetite. When your body efficiently uses stored fat for energy, it can reduce excessive hunger signals. That makes it easier to achieve and maintain optimal body weight.

Enhanced Endurance

When you are able to efficiently use carbohydrates and fats during exercise, your endurance is improved. This extends workout capacity and enhances performance.

Improved Insulin Sensitivity

Insulin sensitivity is closely linked to metabolic flexibility. Your cells respond better to insulin if you can switch between energy sources effectively. Better insulin sensitivity is associated with a reduced risk of obesity, insulin resistance, and type 2 diabetes.

Reduced Risk of Metabolic Disorders

Metabolic illnesses include disorders such as insulin resistance and type 2 diabetes. Good metabolic flexibility can help mitigate risk factors like obesity, high cholesterol, triglycerides, and high blood pressure.

Anti-Aging Benefits

Certain research suggests that maintaining metabolic flexibility may slow down the aging process. Efficient energy utilization and reduced oxidative stress can contribute to longevity and overall vitality.

Better Adaptation to Dietary Changes

Metabolic flexibility allows you to adapt your diet to different circumstances. Whether you choose a low-carb, high-fat (LCHF) diet or a balanced one, your body can efficiently use the available nutrients. Every time you encounter dietary changes, metabolic flexibility helps your body adapt more smoothly to the new nutritional environment.

Enhanced Recovery

After intense physical activity, metabolic flexibility aids in faster recovery. Your body can switch to using fats to repair and rebuild tissues, which reduces post-exercise fatigue and soreness.

How to Increase Metabolic Flexibility

Increasing metabolic flexibility can improve your overall health, help you manage your weight, and optimize your energy levels. Here are a few tips you can try:

Ketogenic Diet

The ketogenic (keto) diet is characterized by its high-fat, low-carbohydrate intake. By significantly reducing carbohydrate consumption, the keto diet forces the body to adapt to using fats as its primary energy source. 

With prolonged adherence to the keto diet, individuals often experience increased fat oxidation, reduced reliance on glucose, and improved insulin sensitivity, all of which contribute to enhanced metabolic flexibility. The brain and muscles can use ketones (byproducts of fat breakdown in a ketosis state) as an alternative fuel source.

Regular Exercise 

The body gains various advantages from a regular exercise program that combines both aerobic and strength training activities. Exercise boosts insulin sensitivity, enhances the body’s ability to utilize different energy sources, and improves metabolic flexibility. 

You can also incorporate high-intensity interval training (HIIT) into your workouts. These techniques can significantly increase fat oxidation and make energy utilization more efficient.

Cold Exposure

As a hormetic stressor, a cold environment can improve metabolic flexibility through a process known as cold-induced thermogenesis. This process burns calories from stored fat in order to generate heat for the body.

Fasting 

If you are generally healthy, consider experimenting with intermittent fasting or time-restricted eating patterns tailored to your lifestyle. These strategies can empower your body to switch between fuel sources, encourage fat utilization, and enhance insulin sensitivity.

Reducing Sugar Intake

Stay away from sugar and processed carbohydrates in your diet. They can lead to rapid blood sugar spikes and decrease your metabolic flexibility.

Quality Sleep

Ensure you are getting 7-9 hours of quality sleep every night and make it a priority in your daily routine. This allows your body’s hormonal regulation and metabolic processes to work optimally.

Managing Stress Levels

Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing exercises into your daily life. These practices help maintain a balanced hormonal profile and prevent chronic stress from disrupting your metabolic function.

Stay Hydrated

Drink enough water throughout the day to maintain proper hydration. This supports metabolic processes and contributes to overall metabolic health.

Limit Alcohol Consumption

If you consume alcohol, do so in moderation. Excessive alcohol intake can negatively affect your metabolic processes and lead to metabolic inflexibility.

Be Patient

Remember that metabolic restoration is a gradual process that requires consistency. Be patient with your efforts, as significant changes in metabolism will not manifest overnight.

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Signs of Increased Metabolism

Signs of increased metabolism are observable indicators that your body has become more efficient at switching between different energy sources. There are various signs of improved metabolic flexibility, which may manifest differently in individuals and take some time to become noticeable. 

They include:

• Stable energy levels throughout the day
• Balanced blood sugar levels
• Improved exercise performance
• Efficient weight control and reduced sugar cravings
• Improved concentration and attention
• Better hormonal balance

Summing Up

Metabolic flexibility is a process that requires persistence and patience. By adopting healthy eating habits and regular physical activity, we can achieve this. However, it is important to note that maintaining metabolic flexibility requires an ongoing commitment to healthy lifestyle behaviors. Developing healthy habits should be considered a long-term solution for better health and vitality.

FAQ

How do you know if you have metabolic flexibility?

Metabolic flexibility can be measured through observable indicators. Balanced energy throughout the day, stable blood sugar levels, and better appetite control suggest improved metabolic flexibility. Easier weight management, enhanced endurance during physical activities, and better recovery after exercise are also positive signs.

Reduced post-meal fatigue and improved tolerance of dietary changes, such as intermittent fasting or low-carb diets, indicate increased metabolic flexibility. Track your body’s changes, monitor your progress, and consult with a healthcare professional for a more definitive assessment.

Does fasting increase metabolic flexibility?

Yes, fasting increases metabolic flexibility. When you fast, your body experiences a shift in its energy utilization patterns. Initially, it relies on stored glycogen (carbohydrate reserves) for energy. However, as these reserves deplete, the body starts breaking down fats into fatty acids and glycerol. This process, known as lipolysis, promotes the utilization of fats for energy production. Fasting also triggers the production of ketones, which can serve as an alternative fuel source for the brain and muscles. As time goes on, the ability to switch between carbohydrates and fats for energy becomes more efficient.

Can you feel the metabolic switch?

Feeling the metabolic switch is not a conscious sensation that individuals directly experience. The transition between utilizing carbohydrates and fats for energy is controlled by complex biochemical processes within the body. These changes often occur seamlessly and subconsciously.

Aging is a normal process that every living organism goes through. This is a complex process that affects individuals differently as well as each organ. For centuries, people have tried to find a way to slow it down or reverse it. These human aspirations and desires have shaped the cultures of many nations throughout history. Today we are dealing with the aging process in detail and also answering a question many people are curious about: how to slow aging?

To better understand slowing down the aging process, let’s start with the concept of aging from a biological perspective.

Aging Process Basics

As we age, cells, tissues, and organ systems gradually lose their functions. A decline in organ functions is also accompanied by a loss of senses and psychophysical abilities. Many visible indicators follow this process, including wrinkles appearing, hair graying, strength waning, motor capabilities declining, etc. It is important to note that aging is also a risk factor for various chronic diseases.

However, what happens at the microlevel as we get older?

This process affects all cell types in the body. Over time, their ability to divide and reproduce is disrupted, which gradually decreases their function. Due to changes in cell membranes, cells are unable to obtain oxygen and nutrients, while excess waste products remain inside the cells. This leads to the reduction of connective tissue, which connects all the organs in the body. Over time, all organs slowly lose their function, increasing the risk of disease development.

Biological vs Calendar Age

Biological age and calendar age are two distinct but interrelated concepts that are important for understanding the aging process. Calendar age, also known as chronological age, is a measurement of the number of years a person has been alive. It serves as a standard metric for legal, social, and administrative purposes.

On the other hand, biological age refers to an individual’s physical condition as a measure of their age. It encompasses various factors, such as genetics, living style, and overall health. While two people may share the same calendar age, their biological ages can differ significantly. Factors like genetics, diet, exercise, stress management, and environmental conditions all influence biological age. Since it considers the body’s aging rate, this concept can predict longevity more accurately.

While we cannot change our calendar age, developing healthy habits can positively impact our biological age and help us maintain health and vitality.

Slowing Down or Reversing Aging?

It is essential to distinguish between slowing down and reversing aging. Slowing down aging involves many techniques that support a healthy lifestyle. These practices can promote longevity and maintain overall well-being. 

Reversing aging, on the other hand, entails interventions that actively restore youthfulness at the cellular or molecular level. As we progress in age reversal, it’s important to continue scientific research, taking into account all ethical considerations. In the meantime, a balanced lifestyle remains the most reliable way for individuals to achieve healthy aging and vitality.

How to Slow Aging?

There are many improvements we can make in order to live healthier and longer lives. The most important are:

Regular Exercise

Regular exercise is a powerful tool for slowing down aging. It stimulates the production of growth hormones, strengthens muscles, and improves cardiovascular health. Exercise also reduces inflammation and oxidative stress, two key drivers of the aging process. It also enhances the body’s ability to repair DNA damage and maintain telomere length (parts of the chromosomes), both essential factors in cellular rejuvenation. 

Healthy Eating

A healthy diet is based on a sufficient intake of quality proteins, unsaturated fats, and complex carbohydrates from vegetables, white meat, fruits, and nuts. It also includes additional, no less important, nutrients, such as vitamins, minerals, antioxidants, fatty acids, and other compounds necessary for proper body function. Healthy eating supports gut balance, which has been linked to various aspects of aging, including cognitive function. Do not forget about maintaining proper hydration! Adequate water intake is closely connected to proper digestion, optimal body temperature, as well as skin appearance and vitality.

Calorie Restriction

The practice of reducing calorie intake has emerged as a potent strategy to slow aging. Studies in animals have shown that this practice can extend lifespan and improve age-related health markers. Calorie restriction triggers various mechanisms, including enhanced cellular repair and increased production of sirtuins, proteins associated with longevity. 

Intermittent Fasting

Intermittent fasting is a dietary approach that involves cycles of fasting and eating. This diet method induces metabolic changes that support cellular repair and rejuvenation. During fasting periods, the body activates autophagy, a process that removes damaged cellular components and waste materials. Intermittent fasting also reduces inflammation, improves insulin sensitivity, and enhances mitochondrial function, which collectively contribute to slowing down the aging process. 

Stress Management

No matter how much we take care of proper nutrition and exercise, the presence of stress can change our health status and accelerate aging. Effective stress management is a pretty good answer to the question “how to age slower”. Stress-reduction techniques such as deep breathing, meditation, or yoga lower cortisol levels and reduce its harmful impact on our bodies. These practices also improve sleep quality, support a healthy immune system, and enhance overall well-being. 

Quality Sleep

Quality sleep is a potent elixir for slowing down the aging process. During deep sleep, the body undergoes essential processes such as cell repair, immune system strengthening, and the removal of toxins from the brain. Consistent sleep is crucial for maintaining optimal hormone levels, including growth hormone and cortisol, which both have immense effects on the aging process. Sleep also supports proper cognitive function and emotional well-being. 

Antioxidants

Antioxidants are one of the best anti-aging secrets. Although they are no longer a mystery as they were two or three decades ago, they are still heavily under research. We have listed antioxidants that have garnered vast public attention lately

• Polyphenols are complex compounds that have incredible health benefits since they act as antioxidants and modulators of genetic expression.
• Quercetin is mostly known for its anti-inflammatory properties. It reduces chronic inflammation, the main cause of aging.
• Resveratrol has been found in grapes and red wine. Its main role is the activation of sirtuins.
• Urolithin A: This polyphenol enhances mitophagy, a process that removes damaged mitochondria and thereby improves overall cellular health.
• Coenzyme Q10 (CoQ1) is essential for energy production. CoQ10 protects cells from oxidative damage and supports heart health.
• Glutathione is an antioxidant found in plants, animals, fungi, and bacteria. Its main benefits are body detoxification and immune function support.
• Curcumin is a strong antioxidant found in turmeric. The anti-aging effects of curcumin are attributed to its ability to reduce inflammation and fight oxidative stress.
• Alpha-Lipoic Acid (ALA) regenerates other antioxidants like vitamins C and E, amplifying their effects on neutralizing free radicals.

Food Supplements

Without quality food supplements, it is almost impossible to get enough essential nutrients into your body. There is the same problem with quality food from natural sources as well. For example, to meet our daily quercetin needs, we should eat around 2 kilograms of red onions! That sounds funny and, also, impossible. 

However, there are food supplements that solve this problem successfully. We introduce you to VANA Health, a natural anti-aging supplement based on essential polyphenols. This unique food supplement consists of 1000 mg of vital polyphenols – resveratrol, quercetin, and urolithin A – which have incredible effects on the human body. 

With 1000 mg of polyphenols and other active plant ingredients, you can:

• slow down your cell aging 
• renew your skin
• maintain a healthy weight 
• purify your body of heavy metals
• reduce water retention
• raise your energy level 
• reduce stress levels
• improve sleep and immunity
• improve cognitive abilities 
• fix digestive issues

All those effects can be achieved with regular use of the VANA Health food supplement. Don’t miss out on the opportunity to remarkably improve your health!

Better health starts now!

Skin Care Routine

A regular skincare routine is at the core of combating the signs of aging. Regular cleansing, moisturizing, and exfoliation remove dead cells, promote collagen production, and prevent skin dryness. The crucial element in any anti-aging skin routine is sun protection. UV rays from the sun accelerate skin aging, leading to dynamic and static wrinkles, fine lines, and age spots. Therefore, applying sunscreen with SPF during the summer is essential to shield the skin from harmful UV damage. The use of anti-aging products that contain retinoids, antioxidants, and peptides helps mitigate wrinkles and promote a more youthful complexion.

Cosmetic Procedures

Cosmetic procedures have revolutionized the field of anti-aging by offering targeted solutions to various signs of aging. Botox, for instance, effectively reduce wrinkles and fine lines by relaxing facial muscles. Hyaluronic acid fillers add volume and hydration to the skin, smooth out wrinkles, and restore a youthful appearance. Procedures such as chemical peels, microdermabrasion, and laser therapy rejuvenate skin texture and tone. In the hands of skilled professionals, cosmetic procedures can boost self-confidence and help you look more youthful and refreshed.

Mental Exercises

Activities like puzzles, card games, chess, learning new skills, etc. can help boost cognitive function and maintain mental agility. These exercises stimulate the growth of new brain cells, improve neural connections, and enhance memory and problem-solving abilities. Certain studies findings suggest mental exercises can reduce the risk of age-related cognitive decline and dementia.

Avoid Smoking, Alcohol, and Other Dangerous Habits

We all know that cigarettes and alcohol negatively affect our health and appearance. Cigarettes contain more than 250 harmful substances. These substances act as free radicals, attacking cells and accelerating aging. Excessive consumption of alcohol and drugs leaves serious consequences for the liver. Along with the adoption of healthier eating habits and physical activity, the only way to really slow down aging is to stop smoking and limit alcohol use.

Social Engagement

Numerous studies have shown that maintaining social connections can lower the risk of cognitive decline and even extend life expectancy. Meaningful social interactions with friends, family, or community groups provide emotional support, reduce stress, and promote mental well-being. Engaging in social activities and maintaining relationships not only offer a sense of purpose but also stimulate brain activity.

Conclusion

The pursuit of slowing down aging involves the intersection of science, conscious lifestyle choices, and wellness practices. Although we cannot completely stop aging, there are various changes we can all make to slow it down. Using these strategies can help us live longer, look younger, and feel healthier.

 

Frequently Asked Questions

 

Does fasting slow aging?

Yes, fasting has been proven to have anti-aging effects. Animal studies suggest that intermittent fasting promotes cellular repair, reduces inflammation, and enhances longevity-related pathways. When done in a controlled and healthy manner, it can potentially slow down the aging process and improve overall health.

 

Why am I aging so early?

Early aging can result from a combination of genetic factors, lifestyle habits, and environmental influences. Poor diet, lack of exercise, excessive stress, smoking, and sun exposure are common contributors to premature aging. Consulting with a healthcare professional can help determine the specific causes and strategies to mitigate the issue.

 

Can stress cause aging?

Yes, chronic stress accelerates the aging process. It triggers the release of stress hormones (adrenaline, cortisol, and norepinephrine), which can lead to cellular damage, inflammation, and oxidative stress. Over time, these factors contribute to premature aging and manifest as wrinkles, cognitive decline, and health issues. Managing stress is essential for healthy aging.

 

Why am I aging slowly?

A slower aging process can be attributed to a combination of factors, including genetics, a healthy lifestyle, and positive environmental influences. Genetics is the most significant factor, but choices such as a balanced diet, regular exercise, stress management, and avoiding harmful habits also contribute to a slower aging experience.

We don’t need to tell you why stress is bad. It can ruin your mental, emotional, and physical health. Even with this on our minds, we should stop for a moment and consider the fact that not all kinds of stress are bad for us. 

Today, we are talking about hormetic stress, an interesting concept that attracts an increasing number of scientists.

Hormetic Stress Meaning

Hormetic stress refers to the process where a moderate and controlled exposure to stressors triggers a positive response in our bodies. Instead of harming us, these stressors actually make our cells and systems stronger by activating protective and regenerative mechanisms. Hormetic stress helps our bodies adapt and become more resilient, which leads to improved overall health, slowed aging, and longevity. This concept highlights the idea that not all stress is bad; in fact, certain stress in the right amounts can be beneficial. It’s about finding a balance that challenges our bodies in a healthy way and ultimately helps us become more resilient and better prepared to handle future challenges.

Hormetic Stressors

Hormetic stressors are mild yet purposeful challenges that, when introduced to the body, spark advantageous adaptive responses. These stressors include activities such as exposing the body to cold water, practicing intermittent fasting, exercising (especially more demanding exercises like high-intensity interval training – HIIT), and more. These controlled stressors serve as signals to the body to prompt it to strengthen its defense.

How to Activate Hormetic Stress?

Activating hormetic stress involves adopting specific practices that challenge your body and lead to beneficial adaptations. To reach this process, you can use several methods:

• Cold exposure: Gradually exposing yourself to cold water or cold environments stimulates blood circulation and boosts immune function. The body adapts by enhancing its ability to handle temperature fluctuations.
• Exercise: Engaging in moderate exercise like resistance training or high-intensity interval training triggers the release of stress-related hormones. This prompts muscle growth, cardiovascular improvements, metabolism, and mitochondrial respiration.
• Intermittent fasting: Alternating between periods of eating and fasting triggers autophagy, improves insulin sensitivity, and supports metabolic flexibility. It is also associated with the accelerated process of generating new brain cells – neurogenesis.
• Heat stress: Saunas or hot baths encourage the body to adapt to heat stress, improve heat tolerance, and promote detoxification through increased sweating.
• Caloric restriction: By stimulating the production of protective molecules like sirtuins, caloric restriction within a healthy range activates cellular repair processes and may contribute to longevity.
• Phytochemical-rich foods: Consuming foods rich in compounds like polyphenols and antioxidants can induce mild stress and increase cellular defense mechanisms.

Before you begin implementing these practices, remember to start gradually and maintain consistency. The goal is to introduce a hormetic effect that encourages the body’s adaptive responses. By consciously incorporating these methods into your lifestyle, you empower your body to tap into its ability to adapt, leading to improved vitality, performance, and overall well-being.

Advantages of Hormetic Stress

Hormetic stress implementation introduces a wide array of advantages for our body and contributes to overall well-being and resilience. Here’s a breakdown of the benefits:

Improved Cellular Health

Hormetic stress initiates a response that stimulates the repair of cellular components and cell regeneration. This leads to improved function of cells inside the whole body and combats age-related degeneration.

Better Physical Performance

During physical activity, our body adapts to stressors by building stronger muscles, increasing cardiovascular activity, and increasing endurance. This results in improved physical performance.

Reduced Inflammation

Hormetic stress helps improve the body’s inflammatory response. This controlled process leads to a more balanced immune reaction, which reduces chronic inflammation and associated diseases such as diabetes and cancer.

Enhanced Cognitive Function

The positive effects triggered by hormesis extend to cognitive function. The adaptive mechanisms can enhance brain health, leading to improved concentration, memory, and overall cognitive performance.

Positive Effects on Longevity

Research suggests that hormetic stress might influence gene expression and cellular pathways linked to longevity. By promoting cellular repair and improving the body’s resilience to stress, hormesis could contribute to an increased human lifespan.

Increased Overall Body Resilience

Hormetic stress triggers a variety of adaptations that affect the body, mind, and even our genes. Resilience helps our bodies adapt better to changes, making us more ready to deal with new challenges.

Prevention Against Future Diseases

Using hormesis is like taking steps ahead of possible illnesses. By letting our body’s defenses activate against controlled stressors, we raise our resistance to more serious stressors that cause diseases.

Hormetic Stress and Aging

Certain animal studies have shown that hormetic stress has an immense impact on the aging process. There is evidence that this type of stress triggers a series of processes that enhance cellular functionality. Exposing cells to controlled stressors leads to:

• increased cellular resistance to ethanol, hydrogen peroxide and ultraviolet B rays; 

• increased levels of various antioxidant enzymes (which fight against free radicals);

• activation of stress response pathways such as heat shock protein production;

• antioxidant processes of degradation of harmful substances and renewal of cells; 

• extended lifespan of cells;

These findings suggest that hormetic stress may be one of the most important allies in the battle against aging.

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Closing Remarks

Hormetic stress is a valuable solution to increasing our mental and physical potential. Through occasional exposure to moderate stressors, we can increase endurance, resistance to diseases, and even slow down aging. However, this only applies to healthy people. If you are already exposed to chronic stress or suffer from some disease, it is best to discuss hormesis with your physician. Hormetic stress can worsen certain conditions and diseases.

 

Frequently Asked Questions

 

What is the difference between hormetic stress and chronic stress?

Hormetic stress and chronic stress are different responses that exert varying effects on the body. Hormetic stress involves controlled exposure to mild stressors, like exercise or intermittent fasting, which trigger adaptive cellular responses and lead to improved resilience and health. These responses include enhanced antioxidant effects and repair mechanisms.

In contrast, chronic stress results from prolonged exposure to unmanaged stressors and leads to detrimental effects. Dysregulation of the body’s stress response system leads to higher levels of stress hormones, inflammation, and oxidative damage. This imbalance is linked to a range of health issues, from cardiovascular diseases to mental health disorders. Unlike hormetic stress, which enhances cellular function, chronic stress weakens it.

 

Is exercise a hormetic stress?

Yes, exercise is a prime example of hormetic stress. When we workout, our body experiences controlled stress that triggers a series of adaptive responses. These responses include the release of stress hormones like cortisol, which, in moderation, support the body’s ability to cope with exertion. Exercise-induced stress stimulates the production of heat shock proteins and antioxidant enzymes, enhances cellular repair mechanisms, and mitigates oxidative damage. These responses strengthen our muscles, cardiovascular system, and overall physical resilience. The essence of these processes lies in controlled exercise, which challenges the body within safe limits and activates positive adaptations.

 

Is fasting a hormesis?

Yes, fasting is a hormetic stressor. Intermittent fasting involves cycles of eating and fasting and subjects the body to periods of nutrient deprivation. During fasting, the body experiences a mild stress response that triggers cellular adaptations to cope with the absence of food. This includes activation of autophagy, a process where cells break down and remove damaged components, and increased production of antioxidant enzymes that counter oxidative stress. These responses lead to cellular regeneration. Similarly to other hormetic stressors, fasting activates mechanisms that enhance the body’s resilience and improve overall health. However, it’s crucial to maintain a balanced approach to fasting, as extreme or prolonged fasting can lead to negative outcomes.

 

What are the benefits of hormetic stress?

Hormetic stress leads to a range of benefits that result from activating the body’s adaptive responses. By exposing cells to controlled challenges, hormetic stress triggers a variety of processes that promote cellular repair, boost antioxidant effects, and enhance resilience. This leads to better physical performance, reduced inflammation, and improved cognitive function. 

Studies suggest that hormetic stress may influence gene expression linked to longevity and provide a proactive strategy against age-related diseases. It’s important to note that while hormetic stress harnesses positive adaptations, excessive stress can be counterproductive. Thus, finding the right balance is essential for reaping the full range of benefits.

Aronia, also known as chokeberry, is a natural antioxidant originating in North America. According to historical records, the cultivation of the aronia plant began in Europe during the 18th century. Aronia comes from the Rosaceae plant family and thrives in wetlands and wet forested areas. Packed with antioxidants, vitamins, and fiber, aronia is an excellent choice for improving the immune system and heart health.

Join us on a journey to uncover the potential of this wonderful plant and the manifold benefits it brings to your body.

Aronia – The Main Properties

Aronia is mostly known for its antioxidant properties. It has a calorie value, which comes from carbohydrates. There is no doubt that this plant is a treasury of vitamins and minerals. Let’s check its nutritional value (per kilogram):

• Vitamin C: 137–270 milligrams
• Vitamin B9 (folate): 200 micrograms 
• Vitamin B1: 180 micrograms 
• Vitamin B2: 200 micrograms 
• Vitamin B6: 280 micrograms 
• Vitamin B3 (niacin): 3,000 micrograms 
• Vitamin B5 (pantothenic acid): 2,790 micrograms 
• Vitamin E (tocopherol): 17.1 mg
• Vitamin K: 242 micrograms 
• Sodium: 26 mg
• Potassium: 2,180 mg
• Iron: 9.3 mg
• Zinc: 1.47 mg
• Calcium: 322 mg
• Magnesium: 162 mg

In addition to these nutrients, aronia is known as a rich source of resveratrol, a polyphenolic compound known for its incredible cardioprotective properties. It is considered to be a better source of resveratrol than red wine. Aronia also contains dietary fiber, which promotes digestive health and reduces hunger. With its array of minerals, vitamins, antioxidants, and dietary fiber, aronia undoubtedly earns its reputation as a superfood.

Aronia Berry

The plant grows like a bush with glossy, dark green leaves and tasty berries. These berries come in a range of colors, from deep purple to almost black (depending on the type of plant), and have a slightly tart taste similar to cranberries. This balance of sweetness and sourness makes them suitable for cooking. Despite their tart flavor, they are commonly used in a variety of recipes, including juices, jams, baked goods, and smoothies. The vibrant color of aronia berries is due to their high content of anthocyanins, water-soluble plant color pigments.

Types of Arronia

A diverse genus of Aronia berries encompasses three species, each with distinct characteristics. Aronia melanocarpa, also called Black Chokeberry, stands out with its deep purple to black berries, known for their balance of sweetness and tartness. On the other hand, Aronia arbutifolia, or Red Chokeberry, stands out for its vibrant red berries that are slightly sweeter. Its foliage turns a striking shade of red in the fall, adding to its visual charm. Aronia prunifolia, referred to as Purple Chokeberry, with its dark purple berries that are larger than those of other species, has a mild flavor that makes them an interesting culinary option.

These species not only differ in the appearance and taste of their berries but also in their growth habits and preferred habitats. Black Chokeberry is more adaptable to different soil types, while Red Chokeberry thrives in wet environments and lures with its red foliage. Purple Chokeberry, known for its large berries, prefers well-drained soils. While all three species share exceptional antioxidant properties, their nuanced distinctions offer a diverse range of flavors and visual aesthetics.

Aronia Berry Benefits

Thanks to its nutritional value, aronia provides a wide range of health benefits. Let’s dive deeper into each benefit, particularly:

Cardiovascular Health Support

Aronia berries have garnered attention for their potential to improve cardiovascular health and blood quality. Regular consumption of aronia berries has been linked to positive changes in blood test results, including lower levels of LDL (bad) cholesterol and increased levels of HDL (good) cholesterol. This is associated with lower blood pressure and a reduced risk of heart disease.

Anti-Inflammatory Properties

Chronic inflammation in the body frequently results in numerous chronic diseases, such as heart disease, arthritis, asthma, and diabetes. The antioxidant properties of aronia help combat pro-inflammatory molecules that cause inflammation. Aronia can also be used to relieve conditions like allergies, which arise through a similar mechanism as inflammatory diseases.

Immune System Boost

Aronia berries are a powerful source of vitamin C, the most famous immune system booster. This vitamin plays a key role in enhancing the body’s immune response by supporting the production and function of immune cells, especially white blood cells. Regular consumption of aronia berries helps strengthen the immune system, reducing susceptibility to various infections and illnesses.

An abundance of antioxidants, such as anthocyanins and flavonoids, contributes to its immune-boosting properties. These antioxidants help neutralize free radicals and reduce inflammation, which prevents the immune system from becoming overburdened.

Digestive Health and Weight Management

Due to their high fiber content, aronia berries have notable advantages for digestive health. Fiber makes digestion easier by promoting regular bowel movements, which prevent constipation. Other than that, aronia supports the growth of beneficial bacteria in the intestine. These bacteria help us maintain a healthy gut microbiome and prevent issues like indigestion. 

Blood Sugar Control

Blood sugar, or glucose, plays a pivotal role in our overall health. With their low glycemic index, aronia berries help regulate blood sugar levels by preventing rapid spikes and crashes. Their richness in anthocyanins and flavonoids enhances insulin sensitivity, which enables the body to better manage blood sugar. This is particularly useful for individuals with diabetes or insulin resistance.

Improved Cognitive Function

Its antioxidant properties extend to cognitive health. Aronia promotes optimal blood flow in the brain, thus improving the nutrition of brain tissue with oxygen and nutrients. This leads to better memory and a reduced risk of cognitive performance decline associated with aging.

Bone Health

Vitamin K is an essential nutrient for bone health, as it affects the synthesis of bone proteins and calcium absorption. Regular consumption of aronia berries can complement your daily intake of vitamin K and potentially reduce the risk of bone-related issues like osteoporosis and frequent fractures. Including aronia berries in a balanced diet is a natural way to strengthen your bones and maintain their resilience.

Liver Health

The liver is a central detoxification station in our bodies where the neutralization of toxins takes place. Aronia berries contain anthocyanins that protect the liver from oxidative stress. These antioxidants support the liver’s natural ability to process and eliminate toxins. When the liver is healthy, the body can perform its vital functions more efficiently.

Aronia Berries in Cooking

Aronia berries have a wide application in cooking and baking. Their slightly tart flavor makes them a delightful component in jams, jellies, and traditional recipes. Aronia berries are also a valuable nutritional ingredient in desserts like pies and muffins. Their vibrant color makes them a visually attractive addition to smoothies, fruit yogurts, or salads. For those who don’t like the specific taste of aronia berries, there are different forms of aronia supplements.

Today we are presenting you an innovative food supplement based on polyphenols – VANA Health. In addition to essential polyphenols, this unique formula contains extracts of aronia berries, Rosehip, Lion’s Mane mushrooms, and many other premium ingredients. In combination, these valuable ingredients help with weak immunity, tension and stress, poor digestion, water retention, sleep problems, and a lack of energy.

If you want to improve your health and restore the necessary energy and vitality to your body, then VANA Health is the right choice for you.

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The Last Chapter

Considering all the health potential of this extraordinary plant, aronia undoubtedly deserves the title of superfood. Its applicability for both culinary and wellness purposes makes it an important component of a healthy lifestyle. Whether we consume it in baked goods, smoothies, or as a supplement, this berry has a significant impact on our health. As we continue to explore the natural treasures of our world, aronia stands as a small but valuable contributor to our journey toward better health and vitality.

 

Frequently Asked Questions

 

Why is aronia called chokeberry?

Aronia berries are commonly referred to as “chokeberries” due to their bitter taste and the dry feeling they can leave in the mouth when eaten raw. Their natural tartness can be balanced in various desserts, healthy juices, and smoothies.

 

What is aronia good for?

Aronia is renowned for its multifaceted health benefits. It is packed with antioxidants, particularly anthocyanins and flavonoids, which combat oxidative stress and protect cells from damage. These antioxidants improve heart health by lowering blood pressure and cholesterol levels. Its high vitamin C content supports the immune system, while dietary fiber aids digestion and makes weight management easier. This amazing fruit helps with blood sugar regulation, inflammation reduction, skin vitality maintenance, and cognitive function improvement. 

 

Is aronia berry good for the liver?

Yes, aronia berries can be beneficial for liver health. Their high antioxidant content supports the liver’s natural detoxification processes, which contribute to overall liver health. Regular consumption of aronia berries may reduce the risk of liver-related disorders.

 

Is aronia berry a blood thinner?

While aronia berries are not typically considered blood thinners like aspirin or anticoagulants, they do contain compounds that have a mild antiplatelet effect. This means they may slightly reduce the risk of blood clot formation. However, the effect is not as potent as the prescription blood thinners’ effect. 

Wouldn’t you like to know everything about resveratrol, but you aren’t sure where to start? Your journey has led you to the perfect place. Today, we are answering all your questions. 

Let’s start with the main one:

What is Resveratrol?

Resveratrol is an antioxidant originating from plants and belongs to the stilbene group. Stilbenes are one of the four major classes of polyphenols, compounds that have attracted a lot of attention in recent years and are the focus of a vast number of scientific studies. Resveratrol is responsible not only for the enormous amount of dust that rises up behind its specific structure but also for the effects it causes in the human body.

In plants, this exceptional compound has a protective role. It protects plants from unwanted external influences, such as pollution, UV rays, and infections. In terms of human health, resveratrol is believed to help maintain heart and eye health, control diabetes and insulin resistance, and accelerate weight loss. However, before we continue, we need to explain the data about this compound. Namely, currently, there is not enough scientific evidence of the benefits of resveratrol. All benefits should be taken with a grain of salt.

Resveratrol Sources

When it comes to sources of resveratrol, one of the most famous facts is its association with grapes and red wine. Grapes, particularly red and purple varieties, have a high concentration of resveratrol in their skins. Berries, such as blueberries and cranberries, also contain significant amounts of this compound, contributing to their antioxidant properties. One of the tasteful sources is also peanuts. 

Fun fact: Did you know that resveratrol gained initial recognition due to its abundant presence in red wine? This discovery led to the “French Paradox”, an observation that despite a diet rich in fats, the French population has a relatively low rate of cardiovascular diseases. This paradox sparked curiosity about the potential health benefits of this noteworthy compound.

Potential Benefits of Resveratrol for Human Health

While resveratrol is in the midst of scientific studies, it has shown significant clinical benefits in vitro and in animals.

Anti-Aging Effect

As we age, our cells’ biological functions gradually decline, and we become more susceptible to diseases. Aging often leads to the development of cardiovascular diseases, cancer, and type 2 diabetes, as well as other related conditions and diseases. Resveratrol is believed to reduce the negative effects of aging through multiple mechanisms, including regulation of oxidative stress, metabolism, and the activation of sirtuins, so-called longevity genes. Animal studies have shown that resveratrol can slow down the cellular processes that lead to aging and extend lifespan.

Eye Health Support

All cells in the body age in the same way, including eye cells. The most common eye diseases associated with aging are cataracts, diabetic neuropathy, age-related macular degeneration, and glaucoma. Thanks to its antioxidant and anti-inflammatory properties, resveratrol may slow down the development and progression of the diseases mentioned. Other than that, its capacity to enhance blood flow and vascular function could contribute to maintaining proper circulation within the eyes, supporting their vital functions.

Brain Protection

Cognitive performance declines as we age, increasing the risk of neurodegenerative diseases. Resveratrol is believed to slow down these processes through several mechanisms:

• by neutralizing free radicals, which are the main cause of damaged neurons 
• by improving cerebrovascular blood flow
• by activating sirtuins, which are responsible for the reaction of cells to stress
• by stimulating the development of proteins that are crucial for the growth and maintenance of neurons
• by suppressing inflammation, which can disrupt brain function and lead to a decline in cognitive abilities.

The protective effects of resveratrol on brain health are attributed to its influence on these interconnected pathways.

Cardiovascular Health

Cardiovascular diseases, which encompass a wide range of conditions, have a profound impact on global health and are the primary cause of mortality worldwide. Oxidative stress plays a vital role in the development of these diseases. It contributes to the formation of atherosclerotic plaques and the pathological thickening of arterial walls, as well as cardiac hypertrophy, fibrosis, and cardiac insufficiency.

Through its antioxidant properties, resveratrol may slow down the progression of cardiovascular diseases. It also promotes vasodilation, which affects the regulation of blood pressure and the function of blood vessels. Interestingly, resveratrol can induce autophagy, a cellular process that involves the recycling of cellular components. Autophagy plays a crucial role in cellular renewal and energy production.

Blood Sugar Management

Certain studies show the effect of resveratrol on blood sugar control through complex mechanisms. Through activating the enzyme AMPK, it increases cell sensitivity to insulin. Besides, it accelerates carbohydrate digestion after meals. These findings imply that it could be extremely beneficial in controlling conditions such as insulin resistance and diabetes.

Inflammation Control

Inflammation is a complex biological process that occurs as a body reaction to inflammatory agents and foreign substances. Resveratrol’s impact on inflammation control entails a few mechanisms. One key mechanism by which resveratrol exerts its effects is through the inhibition of the protein complex NF-κB, a central mediator of inflammatory responses. That is how it attenuates the expression of pro-inflammatory cytokines and enzymes. This modulation suppresses immune-mediated inflammation, offering relief for conditions like arthritis and joint pain.

Weight Loss Assistance

In-vitro and animal studies show remarkable weight control effects of resveratrol. It achieves these beneficial effects in several ways: 

Firstly, it enhances the insulin sensitivity of cells, as mentioned earlier, thereby influencing the regulation of appetite. It also activates sirtuins, which increase the function of mitochondria, cell organelles responsible for energy production. Resveratrol affects the function of adipocytes by slowing down their deposition and accelerating their decomposition in fat tissue. Lastly, resveratrol increases fat oxidation, allowing the body to use fat as an energy source.

Resveratrol Benefits for Skin 

Resveratrol is gaining traction in the fields of medicine and dermatology. Its unique ability to penetrate the skin barrier and stimulate the production of collagen types 1, 2, and 3 has made it a popular dermatological choice. The antioxidant properties of this compound protect cells from the oxidative damage caused by UV radiation. These combined effects position resveratrol as a promising agent for maintaining healthy, youthful skin.

How to Choose the Best Resveratrol Supplement?

Resveratrol supplements represent an easy way to get the potential health benefits of this valuable compound. Available in a variety of forms, such as capsules, tablets, and liquid forms, these supplements cater to individual preferences. When selecting the best resveratrol supplement, it’s advisable to consider factors like the product’s purity, source, and the presence of additional ingredients. 

If you are thinking of the best resveratrol supplement, Vana Health System is the right solution for you! Our high-quality formulas are based on essential polyphenols like resveratrol, quercetin, and urolithin A. Experience the benefits of improved sleep, stronger immunity, and reduced cellulite. Try Vana Health System today and unlock your potential for better health and performance!

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Precautions and Dosing

There are no known side effects from taking supplements in the recommended daily doses (up to 2 g per day). At doses higher than recommended, it can cause nausea, vomiting, diarrhea, and liver problems in those with non-alcoholic liver disease. 

Who Should Avoid Resveratrol?

There is also no official data on the effects of supplementation on pregnancy and lactation, so it is not recommended during these periods. The use of resveratrol supplements is also not advised for people who have bleeding disorders or are preparing for surgery. 

What Not to Use With Resveratrol?

When it comes to drug interactions, resveratrol should not be used together with anticoagulants, antidepressants, antiviral and antifungal medicines, and supplements like St. John’s wort, garlic, and Ginkgo biloba.

To Conclude

Resveratrol is a polyphenol that has exceptional antioxidant and anti-inflammatory properties. It is known for its potential benefits in maintaining the health of the heart, brain, eyes, joints, insulin control, and body weight.

However, as with all polyphenols, there is a lack of scientific research on humans to confirm their effects on human health. While we wait for these results, we can increase our intake of this valuable compound through food or dietary supplements.

FAQ

How much resveratrol should I take?     

Resveratrol supplements come in different dosages. The results of animal studies indicate that doses up to 2 grams per day are safe.

Is it OK to take resveratrol every day?

It is safe to take resveratrol every day from natural sources. In terms of supplementation, taking a break after three months of use is recommended.

Is resveratrol toxic to the liver?

Research on its impact on the liver is mixed. Some studies suggest that resveratrol might have protective effects on the liver, including potential benefits for reducing fatty liver disease and inflammation. On the other hand, there have been isolated cases of liver toxicity associated with extremely high doses of resveratrol supplements in animal studies.

As with any dietary supplement, moderation is important. If you have preexisting liver conditions or if you are considering high-dose resveratrol supplementation, consult a healthcare professional.

Welcome to the story of urolithin A, a bioactive compound discovered 40 years ago. Urolithin A’s complex molecular mechanisms and diverse physiological effects have made it a focus of nutraceutical and longevity research.

In order to understand this compound better, let us first define it in more detail.

Exactly What is Urolithin A?

In simple terms, urolithin A is a postbiotic compound that results from the metabolism of ellagitannins in the colon microbiome. Ellagitannins are polyphenolic compounds found in several fruits and nuts. The most famous sources of urolithin A are berries like pomegranates, strawberries, and raspberries.

After consumption, ellagitannins are metabolized in the human digestive system, resulting in the formation of urolithin A as one of the primary metabolites. Only three bacteria that belong to the genus Gordonibacter have the ability to produce urolithin A.

The production of this longevity molecule varies from person to person. Some individuals lack the necessary bacteria to produce it, while others with them may still not produce enough. The only way to get enough urolithin A is through supplementation. However, before discussing that further, let’s explore the potential health benefits.

Urolithin a Benefits

An increasing number of scientists are interested in urolithin A due to its potential health-promoting properties, particularly in relation to cellular health, mitochondrial function, and anti-aging effects. Research suggests that urolithin A plays a role in activating cellular processes such as autophagy, which is involved in cellular cleansing and renewal, as well as influencing mitochondrial biogenesis, the process of generating new mitochondria within cells. These mechanisms have led to investigations into its possible benefits in combating age-related diseases and promoting overall well-being.

Take a look at how this incredible compound affects the human body.

Cellular Health Support

Mitochondria are cellular organelles responsible for energy production and cellular metabolism. By stimulating mitophagy (the process of breaking down damaged mitochondria), urolithin A restores mitochondria and improves mitochondrial respiratory capacity. Other than that, it stimulates autophagy, the metabolic process of recycling damaged cell components. In those processes, energy is released and cells are renewed. This prevents the accumulation of harmful substances that lead to cell aging.

Anti-Inflammatory Effects

The body’s immune response occurs as a result of the body’s reaction to an antigen (most often a microorganism from the external environment). However, this response can also happen as a reaction to self-antigens or transplants. In this case, we are talking about a harmful immune response that is associated with aging and the onset of many diseases. Urolithin A slows down the production of pro-inflammatory molecules and thus affects the weakening of the harmful immune response.

Potential Anti-Aging Function

Animal studies have shown the strong anti-aging potential of this exceptional compound. Urolithin A increases the production of collagen type 1 while reducing intracellular reactive oxygen species. In addition, the processes of degradation of waste materials in cells via mitophagy and autophagy further support these findings.

Muscle Health Impact

According to several studies, urolithin A enhances muscle mobility and improves the structure of muscle fibers by reducing the effects of muscle degradation caused by aging. How exactly does it affect muscles? 

The first mechanism is the effect on mitochondria, which results in improved energy production, allowing muscles to function optimally and efficiently. Another process is the regulation of protein turnover in muscles, which are their primary building blocks. Protein turnover is the balance between protein breakdown and synthesis within muscle cells. In this way, urolithin A helps to preserve muscle mass, which is especially important in the aging process and other conditions that cause muscle degeneration.

Cardiovascular Health

In a couple of studies, urolithin A has demonstrated powerful effects on cardiovascular health. It exerts beneficial impacts through antioxidant activity, improving myocardial contractions, reducing plasma lipid levels and aortic lesions, and supporting blood vessel function. These mechanisms collectively suggest that urolithin A might contribute to the prevention or mitigation of cardiovascular diseases such as cardiac ischemia and atherosclerosis. However, further studies are needed to better understand the precise extent and specific mechanisms of its impact on cardiovascular health.

Neuroprotective Role

It is believed that urolithin A has a positive effect on the preservation of nervous system function (based on studies conducted on animals). These data indicate the possibility of protection against ischemic stroke and multiple sclerosis. Urolithin A achieves those effects by improving the function of neurons. Due to the breakdown of toxic substances in neurons, nerve cells survive longer, and neurogenesis (the process of creating new neurons) occurs. This affects improvements in associative memory and influences longer memory.

Spine and Joint Health

Numerous animal studies have demonstrated the remarkable effects of urolithin A on spinal cord and joint diseases. 

In the aging process, the intervertebral discs in the spinal column degenerate. Urolithin A helps to alleviate these changes by narrowing the disc of the intervertebral space. In addition, its effect on collagen production alleviates such damage. The second joint disease in which urolithin A activity has been observed is osteoarthritis. This longevity compound was found to improve the cartilage structure of the knee joint, contributing to pain relief.

Weight Control Assistance

The effects of urolithin A on cellular processes and fat and glucose metabolism suggest that this compound may be beneficial for weight loss. 

Experiments on mice have shown that urolithin A:

• Increases the sensitivity of cells to insulin, which directly affects the regulation of body weight;
• Increases the oxidation of fatty acids, which reduces the accumulation of lipids in adipose tissue;
• Restores the antioxidant capacity of the liver;
• Increases the excretion of fat from the body;
• Inhibits the production of new fat cells.

Other Urolithin A Benefits

Apart from these findings, it is believed to be beneficial for the following conditions as well:

• Inflammatory intestinal diseases
• Acute kidney injury
• Metabolic dysfunctions (dyslipidemia and glucose intolerance)

How to Choose the Best Urolithin A Supplement?

It is almost impossible to get the required dose of this valuable compound from natural sources. That is where supplementation comes in! These supplements aim to provide a concentrated and bioavailable form of urolithin A that can be efficiently used in the body.

If you want to feel the benefits of urolithin A for your health, now it is possible! We are introducing the Vana Health System, an innovative formula for better health and vitality.

The unique formula of the Vana Health food supplement is based on three essential polyphenols: urolithin A, quercetin, and resveratrol. Vana Health also contains complementary plant extracts for a perfect balance of nutrients. All ingredients are carefully selected and divided into two daily doses for optimal performance. This unique formula will help you regulate your weight, eliminate excess water, and restore your energy levels.

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Conclusion

The scientific research on urolithin A has led to great discoveries and revealed some of its extraordinary potential. As our understanding of its mechanisms deepens, its role in cellular health, mitochondrial function, and its impact on various health areas becomes increasingly intriguing. However, while the allure of this remarkable compound is evident, careful scientific evidence remains crucial. The future of urolithin A supplements depends on continued research that discovers their full potential and clarifies their contributions to human health.

 

Frequently Asked Questions

 

What is the best source of urolithin A?

The primary dietary sources of urolithin A are foods rich in ellagitannins:

• Pomegranates (notably high in ellagitannins)
• Berries (strawberries, raspberries and blackberries)
• Nuts (especially walnuts and pecans)
• Certain fruits (such as kakadu plums and cherries)

 

Is urolithin anti-aging?

Research suggests that urolithin A has potential anti-aging effects. These effects are thought to stem from its ability to stimulate cellular processes like autophagy, which helps clear out damaged components within cells, and enhance mitochondrial function, which is crucial for energy production and overall cell health.

By promoting these cellular mechanisms, urolithin A has shown promising effects in preclinical studies for mitigating age-related cellular decline and associated health issues. However, it’s important to note that while its effects are promising, the concept of “anti-aging” is complex and involves numerous biological factors.

 

What is urolithin used for?

Urolithin A is used for various purposes, but the most famous are:

• Cell function and vitality 
• Muscle performance
• Body weight maintenance
• Cognitive performance 
• The health of the cardiovascular system 
• As an aid in inflammatory conditions 
• For the anti-aging effect of the entire body

Have you heard about quercetin but are not sure if you know everything you are interested in? You are in the right place! Welcome to another exciting journey. This time, we take you to the interesting world of quercetin. 

Let’s begin with the most vital question:

What is Quercetin?

Quercetin is a natural plant pigment classified as a flavonoid that belongs to a larger group of compounds known as polyphenols. As a flavonoid, it plays a crucial role in supporting the plants’ defense mechanisms, helping them combat environmental stressors. Beyond its botanical functions, quercetin has garnered significant attention for its potential health benefits for humans. Recognized for its antioxidant and anti-inflammatory properties, quercetin is believed to contribute to overall well-being and has been studied for its potential role in supporting immune health, cardiovascular function, cognitive performance, and more.

As a flavonoid, quercetin cannot be synthesized in the human body. It has a distinct yellow color and exhibits limited solubility in hot water while demonstrating appreciable solubility in alcohol and lipids. Conversely, it remains insoluble in cold water. These characteristics contribute to the unique properties and behavior of quercetin within various biological and chemical systems.

However, the health benefits of quercetin for human health are currently being investigated, and the available evidence for these claims is currently insufficient. Our current understanding of the potential health benefits of quercetin is limited and requires further study and analysis.

Potential Health Benefits of Quercetin

While its health benefits are still heavily under research, animal and in vitro studies have shown promising results in controlling various health conditions and diseases. 

Now, let’s dive deeper into each potential advantage:

Antioxidant Properties

Quercetin’s antioxidant properties are attributed to its ability to counteract the damaging effects of free radicals. Free radicals are highly reactive molecules that are naturally generated in the body as a result of various metabolic processes and external factors like pollution, UV radiation, and stress. The excessive presence of free radicals leads to oxidative stress, a condition associated with the development of chronic diseases and the aging process.

In addition to its direct scavenging of free radicals, quercetin also supports the body’s own antioxidant defense system. It helps stimulate the production of enzymes that play a crucial role in neutralizing free radicals, thereby enhancing the overall body’s capacity to manage oxidative stress. This dual mechanism of action highlights the potential of quercetin as a valuable agent in combating the detrimental effects of free radicals and maintaining cellular homeostasis.

Anti-Inflammatory Effects

The anti-inflammatory properties of quercetin are related to its ability to modulate the body’s immune response and reduce the production of inflammatory molecules. Inflammation is a natural response of the immune system to various stimuli, such as injury, infection, or irritants. While acute inflammation is an essential part of the healing process, chronic inflammation can lead to tissue damage and contribute to chronic diseases.

By reducing the production of inflammation-promoting molecules (like prostaglandins and leukotrienes) and balancing the immune response, quercetin may contribute to overall health and well-being. However, it’s important to note that its anti-inflammatory effects can vary based on factors such as dosage, absorption, and individual health conditions.

Immune System Support

Quercetin’s effects on the immune system are multifaceted and involve interactions with various immune cells and signaling pathways. While the exact mechanisms are complex and not fully explained, there are certain findings.

It is known that quercetin encourages the immune system to work effectively by activating immune cells that combat threats. Quercetin’s ability to regulate the release of signaling molecules called cytokines helps keep the immune response under control, preventing it from becoming overly aggressive. It also inhibits the release of histamine, which is associated with allergic reactions. Its antioxidant properties protect immune cells from harm, supporting their proper function. By enhancing protective barriers in tissues like the gut and respiratory tract, quercetin shields against unwanted invaders. Overall, this remarkable compound helps the immune system stay in harmony, preventing unnecessary inflammation or overactivity while maintaining its defense against potential harm.

Cardiovascular Health

The potential effects of quercetin on cardiovascular health are reflected in the reduction of cholesterol levels and blood pressure. Its antioxidant effect is associated with the protection of blood vessels against oxidative stress and reducing the risk of atherosclerosis. It can reduce the level of LDL cholesterol (the so-called bad cholesterol), which leads to plaque formation in the arteries (the leading cause of atherosclerosis). By maintaining proper circulation, it may reduce the risk of hypertension and thereby preserve the health of the cardiovascular system.

Blood Sugar Regulator

Quercetin’s potential benefits for blood sugar regulation lie in improving insulin sensitivity and secretion and influencing glucose metabolism. Through its antioxidant and anti-inflammatory properties, quercetin might enhance the body’s response to insulin, helping cells effectively use glucose for energy. By reducing the production of glucose in the liver, it may contribute to maintaining balanced blood sugar levels. These combined effects suggest that quercetin could be a valuable component in blood sugar control. This is crucial for preventing insulin resistance and lowering the risk of type 2 diabetes.

Cognitive Performances

Neuroinflammation is the leading cause of brain damage and the development of various brain diseases such as Alzheimer’s, Parkinson’s disease, and stroke. Studies on animals have shown the effect of quercetin on maintaining the health of neurons. By reducing neuroinflammation, quercetin plays a significant role in protecting the brain and preserving its function. Other than that, its influence on neurotransmitter activity and neural pathways suggests its potential to positively impact memory, learning, and overall cognitive performance. 

Allergy Relief

Mast cells, which store histamine, play a crucial role in the immune response to allergens. By stabilizing mast cell membranes, quercetin inhibits the release of histamine. As a result, this mitigation of the histamine reaction leads to a reduction in allergy symptoms such as sneezing, runny nose, itching, and swelling.

Anti-Infection Capabilities

Several studies highlight the antiviral and antimicrobial properties of quercetin. Due to its ability to inhibit the initial phases of viral infection and reduce inflammation, it can be useful as an adjunct to the regulation of these infections. There are other studies that confirm its effectiveness in certain bacterial infections.

Dosage, Precautions and Risks

When thinking about quercetin usage, it’s essential to consider dosage, precautions, and potential risks. While quercetin is generally considered safe, taking quercetin supplements in high doses may lead to gastrointestinal discomfort and headaches. Supplement dosages typically range from 500-1000 mg per day, divided into morning and evening doses.

Persons who are pregnant, breastfeeding, or have kidney diseases should consult their physician before using quercetin supplements. Other than that, quercetin may interact with certain medications, particularly blood thinners, antibiotics, or medications that affect liver enzymes. Although quercetin is generally safe, it’s important to approach its supplementation with caution, especially if combined with other supplements or medications.

The Bottom Line 

Although in vitro and animal studies have shown the remarkable benefits of quercetin, we need more research on humans. While we await promising scientific evidence on the benefits of quercetin, we cannot remain indifferent to its amazing properties.

If you want to introduce this valuable compound into your daily routine, we suggest Vana Health System. Our specially formulated Vana AM and Vana PM formulas cater to your body’s specific needs in the morning and evening. Restore balance, energy, and vitality to your body. 

Don’t wait, start shining today with Vana Health System.

Better health starts now!

FAQ

Is it safe to take quercetin daily?

It is safe to take quercetin every day in the recommended doses (500-1000 mg per day). After three months of use, you should take a break.

Is CoQ10 the same as quercetin?

Coenzyme Q10 (CoQ10) and quercetin are not the same. They are two different compounds with distinct roles and properties. Coenzyme Q10 is a naturally occurring antioxidant that plays a crucial role in the production of energy within cells and supports various cellular functions. It’s commonly taken as a dietary supplement to potentially improve heart health, increase energy production, and reduce fatigue.

On the other hand, quercetin is a flavonoid, a type of plant pigment found in various fruits, vegetables, and plants. It is known for its antioxidant and anti-inflammatory properties, and it’s often associated with benefits such as immune support, heart health, and allergy relief.

While both Coenzyme Q10 and quercetin offer potential health benefits, they have different mechanisms of action and applications.

Does quercetin increase testosterone?

There is some limited research suggesting that quercetin might have a potential impact on testosterone levels. However, the evidence is not conclusive, and more research is needed to fully understand its effects in this regard. Some studies have indicated that quercetin might influence testosterone levels by decreasing its renal excretion. Therefore, it’s theoretically possible that it could lead to a slight increase in testosterone levels. However, the actual magnitude of this effect and its consistency among humans are not well-established.

Who should not take quercetin?

1. Pregnant and breastfeeding women. There is not enough evidence on the safety of quercetin supplements for those conditions;
2. People with kidney disorders. Some studies have suggested that high doses of quercetin might be linked to kidney damage in certain cases;
3. People who are taking prescription medications such as blood pressure medications, antibiotics, and immunosuppressants.

When to take quercetin?

The best time to take quercetin is during meals, preferably at breakfast and dinner.

What is the best way to absorb quercetin?

Its absorption can be improved by various substances, including: 

• Healthy fats: Quercetin is a fat-soluble compound, so eating healthy fats can help its absorption. Take quercetin-rich foods or supplements with meals that include healthy fats such as olive oil, avocado, or nuts.
• Bromelain: Bromelain, an enzyme found in pineapple, has been shown to enhance the bioavailability of quercetin. Some quercetin supplements are formulated with bromelain, which may further enhance its absorption.
• Vitamin C: Vitamin C interacts with quercetin, forming a stable complex that can improve its absorption. Therefore, consuming quercetin supplements along with vitamin C may improve its bioavailability.

According to the definition, a free radical is any atom or molecule capable of independent existence that has a minimum of one unpaired electron in an atomic orbital. They can be positively charged, negatively charged, or neutral. Free radicals are unstable and extremely reactive, which means they act as oxidants or reductants. 

Wondering what effect free radicals have on the human body? While the simplest answer would be “harmful,” a more detailed explanation reveals the extent of their negative impact. Today, we are discovering what are free radicals, everything about oxidative stress, and the role of antioxidants in the whole story. Let’s start with the most vital information: 

What Are Free Radicals, and How Do They Damage the Body?

The extreme reactivity of free radicals causes cell damage. Whenever a free radical encounters another molecule and tries to find another electron to pair with its unpaired electron, damage occurs. Frequently, the free radical pulls an electron off an adjacent molecule, resulting in the transformed molecule becoming a free radical. That leads to a chemical chain reaction of free radical multiplication.

Once inside the cell, these molecules penetrate through all cell structures and attack cellular elements such as proteins, lipids, and DNA molecules. Long-term exposure to these cellular changes leads to many chronic diseases and conditions, as we will discuss later.

Types of Free Radicals

There are several types of free radicals, and they differ from each other based on the specific molecules involved. The most common types include:

• Hydroxyl radicals – Highly reactive and have a huge potential to damage cellular elements
• Superoxide radicals – Less reactive than hydroxyl radicals. They are formed as products of cellular respiration and metabolic processes
• Peroxyl radicals – Formed in reactions between oxygen and organic compounds and cause reactions that damage cell membranes
• Nitric oxide radicals – Nitric oxide is a signaling molecule in the body, but it can become a free radical in reaction with other molecules. It has a role in various physiological processes (it is responsible for proper blood flow function), but in excess, it becomes harmful
• Carbon-centered radicals – Very stable, persistent, and reactive molecules that are generated from environmental pollutants, toxins, or cellular processes involving organic molecules.

Oxidative Stress – Causes 

Oxidative stress represents an imbalance between the production and accumulation of free radicals in cells and tissues and the body’s ability to detoxify them. When the body is unable to defend itself, free radicals cause oxidative damage to cellular components, which further activates inflammation and leads to various diseases. 

In a healthy body, free radicals are produced as a byproduct of oxygen metabolism. However, various endogenous and exogenous factors also lead to free radical formation. Endogenous production of free radicals occurs due to the activation of immune cells, stress, different inflammations, aging, infections, and excessive exercise.

Exogenous causes include: 

• Radiation
• Tobacco smoke
• Alcohol
• Exposure to heavy metals
• Certain medicines
• Chemical solvents
• Certain procedures in food preparation (such as reusing oil in fryers)

Consequences of Oxidative Stress

All these factors can lead to oxidative damage in cells and tissues, the development of degenerative and chronic diseases, aging, and acute pathologies like trauma and stroke. The most famous diseases in which oxidative stress plays an important role are: 

• Metabolic syndrome – obesity, insulin resistance, dyslipidemia, impaired glucose tolerance
• Neurological diseases
• Infections and inflammations
• Diseases of the heart and blood vessels
• Kidney disease
• Diseases of the skin, eyes and joints
• Diabetes
• Cancer

Free Radicals and Aging

There are two theories about cellular aging: the mitochondrial theory and the free radical theory. According to the second one, the connection between free radicals and the aging process lies in the concept of oxidative stress. As we age, our bodies naturally accumulate those harmful molecules due to various factors such as metabolism, environmental exposures, and unhealthy habits. Free radicals interact with cellular components like DNA, proteins, and lipids, causing oxidative stress. This damage gradually impairs cellular function and contributes to the aging process. To counteract this, our bodies use antioxidants, substances that neutralize free radicals. However, an imbalance between free radicals and antioxidants, which occurs with aging, can lead to increased oxidative stress and accelerate aging. 

How to Reduce Oxidative Stress: The Role of Antioxidants  

The modern way of life, linked to an unhealthful diet, insufficient physical activity, and exposure to chemicals from diverse sources, including pesticides, heavy metals, food additives, and environmental pollution, has the potential to influence the occurrence of oxidative stress. This is where antioxidants come in to help us.

As we mentioned earlier, antioxidants are substances that directly counteract the harmful effects of free radicals. But how do antioxidants neutralize them at the molecular level? The answer is simple: Antioxidants mitigate the reactivity of free radicals by donating some of their own electrons. This is how they prevent the creation of radical chain reactions before other molecules become damaged.

The human body naturally produces some antioxidants, such as coenzyme Q10, melatonin, bilirubin, glutathione, and alpha lipoic acid. However, the necessary antioxidants can be obtained from various nutritional sources. In the following lines, we will reveal the types of antioxidants and antioxidant-rich foods.

Compounds With Antioxidant Properties

According to their chemical structures, there are many different types of antioxidants. They could be classified into seven main types:

1. Vitamins (vitamins A, C, and E)
2. Minerals (such as copper, zinc and selenium)
3. Polyphenols (essential compounds that cannot be synthesized in the human body)
4. Hormones (melatonin)
5. Carotenoids
6. Phenolic acids (compounds like chlorogenic acid, ellagitannins, gallic acid, and salicylic acid)
7. Other compounds (such as bilirubin – a breakdown product of hemoglobin, and capsaicin – spicy component of chili peppers)

Foods That Are High in Antioxidants

Among the most important antioxidants that our body does not produce are vitamins C, E, and A (synthesized from beta-carotene). They must be taken through a healthy diet or supplementation.

Let’s take a closer look at some delicious sources of antioxidants:

• Blueberries are packed with anthocyanins, a type of flavonoid, which gives them their vibrant color
• Apples are rich in quercetin, vitamin C, and flavonoid compounds
• Spinach is rich in vitamins A and C, as well as various phytochemicals like lutein and zeaxanthin
• Kale is a cruciferous vegetable containing compounds like glucosinolates and flavonoids
• Strawberries are a good source of vitamin C and anthocyanins, both of which have antioxidant properties
• Pecans contain various antioxidants, including vitamin E and polyphenols
• Artichokes contain compounds like quercetin, rutin, and other polyphenols
• Red beans are rich in anthocyanins and other flavonoids
• Raspberries are abundant in vitamin C, quercetin, and ellagic acid
• Walnuts contain a variety of antioxidants, including vitamin E, melatonin, and polyphenols
• Oranges are high in vitamin C, a powerful water-soluble vitamin
• Broccoli contains sulforaphane, a potent antioxidant and anti-inflammatory compound
• Tomatoes are rich in lycopene, a carotenoid with strong antioxidant properties
• Carrots are loaded with beta-carotene, a precursor to vitamin A that is well-known as a vision health keeper.

Antioxidant Supplements

During the 1990s, antioxidant supplements gained popularity for their potential to counteract oxidative stress and boost overall health. Among the most popular antioxidants are vitamins C and E, known for their ability to neutralize harmful effects and contribute to cellular protection.

Another prominent category includes polyphenol supplements derived from sources like berries, nuts, and grapes. Polyphenols show potent antioxidant properties, helping to mitigate cellular damage and inflammation. Polyphenol supplements have become popular due to the difficulty of getting enough polyphenols from food.

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To Sum Up

Understanding the effects of free radicals and the human body’s defense mechanisms against their harmful effects is crucial for achieving balance and maintaining overall health. Although we cannot control many factors in the external environment, there are numerous lifestyle changes that can improve our vitality.

By adopting healthy eating patterns, engaging in regular physical activity, and avoiding destructive habits, we can maintain good health and pave the way to longevity. Through these changes, we are not only strengthening our bodies against oxidative stress but also enhancing our wellbeing and quality of life.

 

Frequently Asked Questions

 

What kills free radicals?

Antioxidants are molecules that neutralize free radicals by donating electrons to them, thus stabilizing them and preventing them from causing cellular damage. They essentially “kill” free radicals by breaking the chain reaction of oxidative stress. Our body produces some antioxidants, and they can also be obtained from various dietary sources, such as fruits, vegetables, nuts, and supplements. Consuming a diet rich in antioxidants is an effective way to counteract the harmful effects of free radicals.

 

Does vitamin C fight free radicals?

Yes, vitamin C is a powerful antioxidant that fights free radicals in the body. Except for neutralizing them, it also regenerates other antioxidants, like vitamin E. Consuming foods rich in vitamin C, such as citrus fruits, strawberries, and broccoli, can help reduce the harmful effects of free radicals and maintain cellular health.

 

What is the strongest antioxidant?

Astaxanthin is considered the strongest antioxidant. It belongs to the carotenoid group of compounds found in certain types of algae and seafood, such as salmon and krill. It deserves its title of strongest due to its potential to neutralize multiple types of free radicals.

 

Does coffee fight free radicals?

Coffee contains various compounds, including polyphenols, caffeine, and chlorogenic acid, that contribute to the reduction of oxidative stress in the body. Certain studies suggest that the consumption of coffee is associated with a lower risk of some chronic diseases, such as type 2 diabetes and neurodegenerative disorders like Parkinson’s and Alzheimer’s disease. These health benefits are often attributed, at least in part, to the antioxidant properties of coffee’s ingredients.

However, it’s important to note that the overall impact of coffee on health can vary depending on factors like genetics, the amount and type of coffee consumed, and the additives used. Coffee can be a good source of antioxidants when consumed in moderation as part of a healthy diet, but excessive consumption or adding a lot of sugar can negate those benefits.

Are you curious about longevity and related concepts about human lifespan? Wouldn’t you like to know more about factors that impact human longevity? Welcome to the exciting journey into the realm of longevity! 

Our goal is not only to inform but also to empower you. Armed with knowledge, we can make the right decisions that positively affect our well-being and pave the way for a future of lasting health and happiness.

To make things clear at the very beginning, let’s start from understanding longevity definition:

Longevity Definition

What does longevity mean? In simple terms, we could define it as the long length of an individual’s lifespan. However, as we will analyze later, it goes far beyond that basic longevity definition. Human longevity is a holistic approach that encompasses physical, mental, emotional, and social well-being, promoting a harmonious balance between the various aspects of our existence.

Between Myth and Art

Throughout history, the pursuit of longevity has been a central focus of human endeavors. From ancient civilizations seeking the secrets of longevity in elixirs of immortality to modern scientific breakthroughs, the quest to unravel the mysteries of a long life has been relentless.

There are many myths and stories on this topic. Themes of long life and eternal youth have occupied many artists and created some of the most beautiful pieces of art of all time. From ancient cave drawings and sculptures to timeless literary works and masterful paintings, these artistic masterpieces serve as testaments to the timelessness of the aim for longevity, beauty, and vitality.

What Does Science Say?

There are many interwoven factors that impact the lifespan of human beings. However, we could classify them into three major groups:

1. Genetic inheritance
2. Lifestyle
3. Environmental influence

Let’s dive deeper into every one of them.

Genetic Inheritance

Our genetic inheritance plays a vital role in determining the length and quality of our lives. It’s like a blueprint that carries information influencing various aspects of our health and aging. It is impossible to change our genes, but understanding their impact empowers us to make informed choices to manage potential risks and leverage strengths.

Scientists have found that certain genetic variations can affect our susceptibility to diseases, our metabolism, and cellular repair processes. Those three actors play a vital role in the aging process. It’s important to remember that genetics is only one part of the equation; lifestyle and environmental factors also play significant roles in shaping our overall longevity.

Lifestyle

The way we live day to day has a significant impact on our longevity. Healthy lifestyle habits can reduce the risk of chronic diseases and increase our chances of living longer. Physical activity and healthy eating habits are the most important lifestyle factors that impact our health. Regular physical activity is associated with better cardiovascular health, stronger bones, and a lower risk of common age-related conditions. Healthy food provides essential nutrients that support various bodily functions and help maintain optimal health. It is also important to maintain your ideal weight throughout life. Minor deviations in certain circumstances and periods of life are completely normal. Despite those exceptions, we should maintain our body weight in the optimal range.

Don’t forget about lifestyle choices. Smoking, for instance, damages almost every body organ and carries a high risk of heart diseases, diabetes, inflammation, lung diseases, and premature aging. Choosing not to consume alcohol and cigarettes may be your best health choice.

Environmental Influence

The environment we live in impacts our longevity in various ways. The quality of water, air, and food is of inestimable value for human health. Exposure to environmental pollutants and toxins can have adverse effects on health, potentially leading to the development of various diseases. Additionally, the availability and quality of healthcare services significantly impact our ability to manage and treat different health conditions, ultimately influencing life expectancy.

Determining Longevity: Other (Not-So-Negligible) Factors

Beyond genetic inheritance, lifestyle choices, and environmental influences, several other factors exert their influence on longevity. These elements, often not as easily quantifiable as traditional medical indicators, play integral roles in shaping the length and quality of our lives.

Let’s delve into these factors:

Having a Life Purpose

Discovering your life purpose can have a profound impact on your overall health and well-being. Research has shown that individuals with a strong sense of purpose tend to live longer and experience better overall health. By having a clear life purpose, you gain a sense of direction and motivation, which leads to healthier behaviors and reduced stress. Whether it’s through meaningful work, caregiving, or hobbies, having a purpose can imbue life with a deep sense of fulfillment and contentment.

Attitude Towards Life

Embracing an optimistic outlook can have a profound effect on how long we live. Research has shown that having a positive attitude towards life can help us better navigate tough times, decrease our chances of experiencing depression, and improve our overall mental well-being. Approaching challenges with resilience and maintaining a hopeful perspective may contribute to a longer and more vibrant life.

Mental Health

Mental health is an inseparable aspect of overall well-being. Conditions such as depression, anxiety, and chronic stress can have detrimental effects on physical health and may shorten lifespan. Seeking support, managing stress, and practicing mindfulness are essential for nurturing mental health and promoting longevity.

Managing stress contributes to better mental well-being, which can indirectly influence physical health. Nowadays, coping with stress can be very challenging and require radical changes in the way of thinking and looking at things. However, we will talk about this topic a little later. 

Socioeconomic Factors

Socioeconomic status has a significant impact on access to healthcare, education, and living conditions, all of which play crucial roles in determining health outcomes and life expectancy. Individuals with higher income and education levels have better access to resources that support health.

Social Life

Human beings are inherently social creatures, and maintaining positive social connections is associated with better health and longevity. Engaging in meaningful relationships and building a supportive social network can provide emotional support, reduce stress, and contribute to overall health.

Cognitive Stimulation

Keeping the mind active through cognitive stimulation is associated with better brain health and may reduce the risk of cognitive decline as we age. Engaging in mentally challenging activities such as puzzles, reading, learning new skills, or pursuing hobbies that require mental effort help keep the mind sharp and agile.

Sleeping Quality

Adequate and restful sleep is essential for overall health and a long life. Poor sleep quality or chronic sleep deprivation is connected to an increased risk of various health issues, including fatigue, cardiovascular diseases, obesity, and impaired immune function. Prioritizing healthy sleep habits can positively impact lifespan and enhance well-being.

Final Thoughts

In the fascinating world of medical advancements and improved healthcare, humanity has made remarkable progress in extending human lifespan. The average life expectancy has significantly increased over the last century, leading to longer and more fulfilling lives for people all over the world. Today, achieving longevity seems easier than ever!

By embracing a comprehensive and scientifically informed approach, you can discover the path to a longer, healthier life. Seek professional advice and start on a journey toward better health and well-being. Empower yourself through a holistic combination of scientific knowledge and lifestyle changes, opening the door to a fulfilling life of longevity and vitality. Your path to a healthier future begins right now!

Frequently Asked Questions

How long is longevity?

The length of lives varies depending on the species and individual circumstances. For humans, the average lifespan varies between different countries and populations. In general, women live longer than men, and the average lifespan is constantly increasing. According to statistics from 2022, the average life expectancy is 72.98 years.

Here you can check the average lifespan by gender and country in 2021.

How can I improve my longevity?

1. Be aware of what you eat
2. Choose one physical activity that you enjoy the most and turn it into a habit
3. Pay attention to mental health
4. Avoid cigarettes, alcohol and sugar
5. Avoid long periods of sitting without stretching
6. Surround yourself with positive people
7. Do cognitively demanding activities
8. Visit your doctor on a regular basis
9. Consider using longevity supplements

Why do Japanese live longer?

People in Japan have a longer life expectancy, which is associated with a lower incidence of cancer and cardiovascular diseases, as well as a low rate of obesity. Obesity is the root cause of many diseases, including high blood pressure, liver disease, diabetes, kidney disease, and joint and blood vessel diseases. The way Japanese people eat, which includes a lot of fresh food, fish, algae, and plant food, as well as consuming small meals, contributes to their longer lifespan.

Have you ever wondered why you naturally feel more awake during the day and sleepier at night? This is all thanks to your body’s internal clock, known as the circadian rhythm. Circadian rhythm is a biological system that regulates various mental, physical, and behavioral functions over a 24-hour period. It influences when you feel alert and when you feel sleepy, as well as essential physiological processes like hormone release, body temperature, and metabolism. If you’re looking to learn how to fix circadian rhythm, first you should discover what it is and then look for strategies that work.

What Is a Circadian Rhythm, and How Does It Work? 

The human body is a unit controlled by the circadian clock in the brain. Among the many processes it affects, this “controller” also regulates the circadian rhythm. 

There is a small part of the brain called the suprachiasmatic nucleus (SCN). This area is found in the hypothalamus. It receives signals about sleepiness, alertness, and other bodily needs depending on the time of day. Through hormones, the circadian rhythm controls all organ systems. This is how we know when we are hungry or sleepy. Light is the most important indicator that affects the SCN, and it is the reason why we feel sleepy at night and awake during the day. Circadian rhythm is not exclusive to the human species. All kinds of organisms, including plants, have this rhythm.

However, every stage of life has its own way of regulating this rhythm. Thus, babies sleep for longer periods of time and more frequently throughout the day, while the need for sleep decreases with aging. 

What Affects Circadian Rhythm?

A variety of factors and their interaction influence the circadian rhythm:

Hormones

Hormones like cortisol and melatonin, coupled with metabolic processes, regulate periods of alertness and restfulness. Cortisol (the stress hormone) peaks in the morning, promoting wakefulness, while melatonin (the sleep hormone) increases in the evening, preparing the body for rest.

Body Temperature

Fluctuations in body temperature also affect this rhythm. Before sleep, the body’s temperature drops slightly.

External Factors

External elements like overnight work shifts or stress can disrupt this rhythm, causing misalignment between your internal clock and the external environment. Heightened stress levels can lead to an increase in cortisol production and hamper sleep onset and duration.

Jet Lag

Jet lag is another potent influencer. Frequent travel across different time zones confuses the body’s internal clock and leads to a misalignment between the local day-night cycle and your circadian rhythm. This mismatch results in fatigue, sleep issues, and difficulties adjusting to the new time zone.

Medications and Mental Condition

Medications, too, play a big role. Certain drugs, especially those affecting the nervous system or having drowsiness as a side effect, can interfere with the circadian rhythm and disrupt sleep patterns. Circadian rhythm disorders can also be triggered by mental health problems such as depression and anxiety.

Electronic Device Screens

At the very end of this list, let’s not forget an important factor we are all exposed to – electronic devices. Excessive exposure to natural light or the use of electronic devices before sleep can also disrupt this rhythm, further affecting sensitivity to both internal and external factors.

How to Fix Circadian Rhythm: Advice for Realigning Your Internal Clock

Restoring a healthy circadian rhythm involves a combination of calming practices:

1. Keep a consistent schedule: Establishing the same sleep and wake times helps regulate your body’s internal clock, leading to better sleep quality and overall well-being.
2. Limit alcohol and caffeine: Avoiding these substances close to bedtime minimizes their sleep-disruptive effects and assists in harmonizing your sleep-wake cycle.
3. Reduce the usage of electronic devices: Refrain from looking at screens before sleeping. The blue light can interfere with melatonin production, which is essential for quality sleep.
4. Opt for early dinners: Avoiding eating close to bedtime allows your body to digest food better and decreases the chances of sleep disruptions. Choose nourishing and light meals based on proteins and healthy fats.
5. Enjoy natural light: Expose your body to sunlight during the day (whenever possible), as it signals your body wakefulness. It will also help you meet your daily needs for vitamin D.
6. Manage stress and engage in physical activity: Incorporating stress-reduction techniques and regular physical activity into your routine is essential for maintaining a balanced circadian rhythm. Managing stress can reduce the risk of sleep disturbances and improve sleep quality. Besides, engaging in regular physical activity always leads to better sleep patterns. 
7. Pay attention to hydration: Maintaining proper hydration is often overlooked, but it can influence your circadian rhythm. During the day, drink water regularly, but consider reducing fluid intake before bedtime to prevent disruptive nighttime awakenings. 
8. Set up an optimal sleep environment: Before going to bed, ensure your sleep space is dark, quiet, and comfortable. Block out sources of external light, consider blackout curtains, and minimize noise disruptions. A comfortable mattress and pillows are essential for restful sleep. 

By incorporating these practices into your everyday routine, you can reset your circadian rhythm, improve your sleep patterns, and overall well-being.

However, if you need help with this, VANA Health may be the right solution for you. Our premium polyphenol-based food supplement is carefully created to restore energy and vitality to your body. The VANA PM formula consists of essential polyphenols – resveratrol, quercetin, and urolithin A, with the addition of reishi, chamomile, and lemon balm. This formula is specially designed for stressed individuals with a lack of energy, weak immunity, and sleeping problems. 

When Is the Time to Reset Circadian Rhythm?

The signs of a disrupted circadian rhythm can manifest in various ways and impact both your physical and mental conditions. Symptoms such as constant low energy levels can leave you feeling lethargic and drained, while mood changes may contribute to emotional instability. Unexplained food cravings and challenges with weight management can stem from an imbalance in your internal clock. Other than that, increased nervousness and difficulties with focus and concentration can be indicative of circadian rhythm misalignment. Other symptoms may include weakened immunity, irregular sleep patterns, and a constant sense of fatigue.

If you find it challenging to fall asleep at night or struggle to wake up in the morning, even with consistent effort, it’s time to consider resetting your circadian rhythm. By prioritizing healthy sleep habits, regulating your exposure to light, and incorporating relaxation techniques, you can realign your rhythm and restore balance to your body.

Types of Circadian Rhythm Disorders

Types of circadian rhythm disorders encompass different sleep and wake patterns. Let’s take a closer look at each:

• Delayed sleep phase disorder involves a tendency to fall asleep and wake up later than desired, often causing difficulties adhering to regular schedules. 
• Advanced sleep phase disorder leads to an earlier sleep onset and wake time, sometimes causing early evening sleepiness.
• Irregular sleep-wake disorder results in fragmented sleep throughout the day and night, with no distinct nighttime sleep. 
• Shift work disorder results from irregular working hours, causing sleep difficulties and insufficient wakefulness during shifts. 
• Non-24-hour sleep-wake disorder is characterized by an irregular sleep-wake cycle caused by a lack of light cues.

Possible Consequences of Circadian Rhythm Disorder  

These kinds of disorders can lead to a cascade of consequences that affect physical, mental, and emotional health. Constant sleep deprivation weakens the immune system, which renders the body more susceptible to infections and illnesses. The interaction between circadian rhythm and hormone regulation can disturb metabolic processes and contribute to weight gain, diabetes, and cardiovascular issues. These disorders can sometimes lead to mental health problems like depression and anxiety. Cognitive functions such as memory, attention, and problem-solving abilities may also be compromised due to inadequate sleep alignment.

Circadian rhythm disorders impact daily functioning and performance. Individuals with these problems experience challenges maintaining a regular routine, leading to difficulties in professional life, education, and social interactions. Relationships can suffer due to mood changes, irritability, and daytime sleepiness, leading to an overall diminished quality of life.

In essence, the consequences of these disorders extend far beyond sleep. Addressing these disorders through lifestyle adjustments, therapeutic interventions, and appropriate medical guidance is crucial not only for restoring healthy sleep patterns but also for maintaining overall physical and mental health.

Key Considerations

Now that we know how many complex functions in the body are controlled by the circadian rhythm, we can draw a conclusion. Getting your circadian rhythm back on track isn’t a science, but it requires discipline and patience. Maintaining proper eating and exercise habits while reducing the harmful impact of sleep-disrupting factors collectively form a solid foundation for positive changes. At the very end, remember one important fact: once you adopt healthy habits, try to keep them permanently. That is the only way to maintain good health.

 

Frequently Asked Questions

 

What happens when your circadian rhythm is off?

When your circadian rhythm is off, a range of problems can occur across various aspects of your physical, mental, and emotional health. Your sleep patterns may become irregular, making it difficult to fall asleep, stay asleep, or wake up at the desired times. This leads to persistent fatigue, reduced alertness, and impaired cognitive functions, which affect your daily performance and productivity. A disturbed rhythm can also affect your metabolism and lead to obesity. Over time, the immune system weakens, which makes you more susceptible to infections and illnesses. 

 

Is it healthy to wake up at 4 a.m.?

It is good for your body if waking up at 4 a.m. corresponds to your natural rhythm and allows you to get enough sleep (7-9 hours). However, if waking up this early disturbs your sleep, it will cause negative effects such as fatigue, impaired cognitive functions, and mood disorders.

 

What hormone regulates circadian rhythms?

The hormone that primarily regulates circadian rhythms is melatonin. Melatonin is produced by the pineal gland in response to darkness. It plays a crucial role in signaling the body that it’s time to sleep. Melatonin levels typically rise in the evening as light levels fall, increasing drowsiness and preparing the body for sleep, and then fall in the morning as light levels rise, signaling wakefulness. Other hormones, such as cortisol, also contribute by regulating alertness and energy levels throughout the day.

 

Can you use melatonin to reset circadian rhythm?

Yes, melatonin supplements can be used to help reset the circadian rhythm, especially in cases of disorders such as jet lag or night shift work. Melatonin supplements are commonly used as a short-term aid to change sleeping and waking patterns. Taking melatonin supplements a few hours before the desired bedtime induces sleepiness and facilitates the transition to a new sleep schedule. While melatonin supplements can be effective as a short-term solution, they are not suitable for long-term use or for insomnia treatment.