Our top supplements for anti-ageing
B vitamins
- Role in Anti-Ageing: B vitamins are critical for cell metabolism and mind health. They help reduce inflammation and are linked to reduced risk of age-related diseases.
- Benefits: Improved energy levels, boosted mood, and restored cognitive function.
Vitamin D with K
- Role in Anti-Ageing: Vitamin D is crucial for bone health, and immunity. It also has anti-inflammatory properties. Vitamin K assists in bone metabolism and vascular health.
- Benefits: Lowered risk of osteoporosis, enhanced cardiovascular health, and improved immune response.
Magnesium
- Role in Anti-Ageing: Magnesium is intricate to over 300 biochemical reactions in your body. It supports muscle and nerve function, blood glucose control, and blood pressure regulation.
- Benefits: Better quality of sleep, reduced muscle cramps, better gut motility, and improved cardiovascular health.
Vitamins A & E
- Role in Anti-Ageing: Both are influential antioxidants. Vitamin A is critical for vision, skin health, and immune function; and Vitamin E assists in safeguarding cells from oxidative stress.
- Benefits: Both help to ensure healthier skin, protection against UV damage, and reduced inflammation.
Probiotics
- Role in Anti-Ageing: Probiotics help in maintaining gut health, which is key for immunity and total well-being.
- Benefits: Enhanced digestion, improved immune function, and healthier nutrient absorption.
Zinc & vitamin C
- Role in Anti-Ageing: Zinc plays an important role in immunity and wound healing. Vitamin C is a key antioxidant that supports the immune system and skin health.
- Benefits: Both aid in faster wound healing, lowered risk of infections, and better skin elasticity.
Medicinal mushrooms
- Role in Anti-Ageing: Medicinal mushrooms such as Reishi, Shiitake, Lion’s Mane, Cordyceps, and a host of others have immune-boosting and anti-inflammatory properties. They promote anti-ageing, help improve energy and immunity, and have been hailed for their many mental and physical health boosting properties.
- Benefits: Mushrooms significantly augment immune response, have been lauded for potential anti-cancer properties, and demonstrate assistance with gut health and stress reduction.
Collagen, hyaluronic acid, NMN
- Role in Anti-Ageing: Collagen and hyaluronic acid are vital for skin health. NMN (Nicotinamide Mononucleotide) boosts levels of NAD+, which is indispensable for energy metabolism and cell repair: all of which aids in both anti-ageing and skin health.
- Benefits: All facilitate improved skin elasticity and hydration, reduced wrinkles, and enhanced energy levels.
Omega 3, co-Q10, & resveratrol
- Role in Anti-Ageing: Omega-3 fatty acids lower inflammation and improve skin hydration, while also supporting healthy cell membranes. Co-Q10 is an antioxidant that helps in energy production and aids mind and heart health. Resveratrol has potential anti-ageing and cardioprotective properties.
- Benefits: Improvement of heart health, reduction in inflammation, and slowing of negative processes involved in ageing.
Phosphotidylserine, acetyl-L-carnitine, ginkgo biloba, gotu kola, skullcap
- Role in Anti-Ageing: These supplements support cognitive health and optimum mind function. Phosphatidylserine is pivotal for cell membrane integrity, acetyl-L-carnitine supports energy production, and Ginkgo Biloba, Gotu Kola, and Skullcap all have neuroprotective properties to help prevent neurodegeneration.
- Benefits: Augmented memory and focus, enriched cognitive function, and neuroprotective benefits.
Key lifestyle dos and don’ts
DON'T Smoke (Anything):
- Impact on Ageing and Health: Smoking speeds up the ageing process thanks to the harmful effects of toxins such as tobacco smoke on skin elasticity and overall organ function. It diminishes blood flow, denying skin cells of oxygen and essential nutrients. It also boosts the risk of many chronic diseases: including lung cancer, heart disease, and stroke.
- Impact on Skin: Smoking can lead to greater wrinkles, particularly around the mouth and eyes, as well as to a dull, sallow complexion.
DON'T Drink or Party Too Hard or Burn the Midnight Oil:
- Impact on Ageing and Health: Excessive alcohol consumption and lack of sleep can give rise to a weakened immune system, hormonal imbalances, and greater risk of chronic diseases. It can also impede the natural sleep cycle, impairing cognitive functions and physical health.
- Impact on Skin: Alcohol dehydrates the body and skin, leading to overall dryness as well as accentuated lines and wrinkles. Lack of sleep can cause dark circles, puffy eyes, and a lacklustre skin tone.
DON’T Eat or Drink Too Many Ultra Processed Foods:
- Impact on Ageing and Health: Ultra-processed foods are normally high in sugar, salt, unhealthy fats, and preservatives. Over time a diet filled with these can lead to inflammation, weight gain, and chronic diseases like diabetes and heart disease. These foods normally lack essential nutrients necessary for maintaining good health.
- Impact on Skin: Diets high in processed foods can contribute to acne, increased skin ageing, and reduced skin health and elasticity.
DO Exercise Daily:
- Benefits for Anti-Ageing and Health: Regular exercise augments blood circulation, which is critical for skin health and overall bodily functions. It helps to uphold muscle mass, bone density, and flexibility, which are essential for optimal ageing. Exercise also improves mood and mind function.
- Benefits for Skin and Mind Health: Enhanced blood flow from exercise nourishes skin cells, promoting a healthy glow and assisting in the repair of skin damage. It also arouses the release of endorphins, which are beneficial for mental and cognitive health.
DO Sleep 7-9 Hours Every Night:
- Benefits for Anti-Ageing and Health: Sufficient sleep is indispensable for the body's repair processes, including cell regeneration and hormone regulation. It aids in regulating stress levels, which is key for ageing well.
- Benefits for Skin and Mind Health: Sleep is when the skin undergoes repair and rejuvenation. Sleep deficiency can worsen skin conditions and speed up ageing. It's also imperative for cognitive functions like memory, attention, and learning.
DO Make Fasting Part of Your Ritual:
- Benefits for Anti-Ageing and Health: Intermittent fasting can lead to improved metabolic health, reduced inflammation, and lower risk of chronic diseases. It has been linked with augmented cellular repair processes as well as benefits to longevity.
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Benefits for Skin and Mind Health: Fasting can improve skin health by reducing inflammation. It also encourages autophagy, a process in which cells cleanse themselves of damaged components, which is advantageous for both skin and mind health.
Below are some practices we recommend
They contribute significantly to health, well-being, and anti-ageing.
They are interconnected, and their combined effect is greater than the sum of their individual contributions. Adopting these habits can lead to a healthier, more energetic, and fulfilling life and help to slow down ageing if followed consistently.
Balanced Diet Including Many Plants:
- Overall Health & Anti-Ageing: A diet rich in fruits, vegetables, whole grains, and lean proteins delivers essential nutrients that aid overall bodily functions and slow down the ageing process.
- Mind Health: Omega-3 fatty acids found in fish, flaxseeds, and walnuts are indispensable for cognitive function and mind health.
- Skin Health: Vitamins A, C, and E, and antioxidants found in fruits and vegetables protect the skin from damage and promote a healthy glow.
- Immunity: Vitamins, minerals, and antioxidants boost the immune system.
- Energy: Complex carbohydrates found in natural foods and lean proteins provide sustained energy throughout the day.
Regular Exercise:
- Overall Health & Anti-Ageing: Exercise improves cardiovascular fitness and muscle tone, and it can delay age-related physical decline.
- Mind Health: Physical activity increases blood flow to the mind and encourages new mind cell growth.
- Skin Health: Exercise improves blood circulation, helping the skin have a healthier appearance. Moderate is best as too much can cause skin sagging.
- Immunity: Regular physical activity fortifies the immune system.
- Energy: Regular exercise enhances energy levels by improving overall efficiency of the cardiovascular system.
Adequate Sleep:
- Overall Health & Anti-Ageing: Quality sleep is critical for cell repair and regeneration.
- Mind Health: Sleep is imperative for cognitive functions like memory, learning, and decision-making.
- Skin Health: Sleep is when the skin undergoes repair and rejuvenation.
- Immunity: Sleep helps to modulate immune function.
- Energy: Adequate sleep is critical for maintaining good energy levels and preventing fatigue.
Hydration (with filtered water, green and herbal teas):
- Overall Health & Anti-Ageing: Staying hydrated assists in maintaining cellular health and organ function.
- Mind Health: The mind requires sufficient hydration to function optimally.
- Skin Health: Hydration keeps the skin supple and more youthful.
- Immunity: Fluids are key for the production of lymph, which carries immune cells.
- Energy: Water is essential for metabolic processes and energy production.
Stress Management:
- Overall Health & Anti-Ageing: Managing stress lowers the risk of chronic diseases and slows down the ageing process.
- Mind Health: Stress management is crucial for mental health and cognitive function.
- Skin Health: High stress can exacerbate skin conditions like acne, eczema, psoriasis, rosacea...
- Immunity: Chronic stress weakens the immune system.
- Energy: Lowering stress can prevent energy depletion and fatigue.
Avoiding Harmful Habits (like smoking and excessive drinking):
- Overall Health & Anti-Ageing: Avoiding these habits diminishes the risk of many chronic diseases and can slow ageing.
- Mind Health: Harmful substances can negatively impact cognitive functions.
- Skin Health: Smoking and excessive drinking can lead to premature skin ageing.
- Immunity: These habits can reduce the power of the immune system.
- Energy: Avoiding these habits can improve energy levels and overall well-being.
Regular Health Check-ups (including testing especially when older):
- Overall Health & Anti-Ageing: Early detection and management of health issues can prolong life if issues are uncovered and dealt with early.
- Mind Health: Check-ups can identify health issues that may impact mind health. We recommend a Cognoscopy to check mind levels.
- Skin Health: Early detection of skin issues leads to better outcomes.
- Immunity: Regular check-ups help to identify any underlying issues that may affect immunity.
- Energy: Addressing health concerns early can help keep energy levels optimal.
