With 37 days left until the new year – and 37 trillion cells in your body - we thought it an ideal time to create a 37 day guide to cellular health and wellbeing. Why? You’re made up of cells. Take care of them and – chances are – you’ll launch into 2023 feeling your best yet. Healthy cells support the energy needs of your brain, heart, muscles – essentially, every part of you. When it comes to healthy resolutions, we’re firm believers that your cellular health is a cornerstone to your overall health and wellbeing – and science supports this. So, if you want to pick up some key cellular nutrition tips and understand how your cell health could help you to get more out of 2023, keep reading.
Day 1 – Quit smoking
We know this isn’t an easy one, but it’s so necessary if you want to take care of your cellular health. Smoking is a well-known cause of oxidative stress: a process that enables the free radicals in your body to attack the health of your cells.
Day 2 - Take MitoQ, obviously
MitoQ has been scientifically proven to combat cell stress. Taking it daily to look after your cells should be a no-brainer. Scientists created it specifically so it would be able to reach human cells in doses that other antioxidants typically can’t.
Day 3 – Slap on some sunscreen
Too much sun exposure can stress out your cells. So slap on some sunscreen, a hat and – if you’re planning on going somewhere particularly warm this summer – some protective layers.
Day 4 – Eat healthy (within reason)
According to scientific research carried out at the University of Michigan, a diet that is high in fruit, vegetables and whole grains is linked to healthier cells in women.
Day 5 – Meditate
Research has discovered that there are many benefits to meditation – the possible reduction of oxidative stress is just one of the happy side effects.
Day 6 – Give tai chi a try
Researchers have found that, in older Mexican adults, Tai Chi is more effective at reducing oxidative stress than walking.
Day 7 – Try MitoQ curcumin
Researchers have concluded that 12 weeks of Longvida® Curcumin reduced oxidative stress in healthy adults and improved arterial function – supporting blood flow and, therefore, cardiovascular health.
Day 8 – Exercise
Multiple studies have demonstrated that exercise can help to combat oxidative stress. Need some inspiration? Check out the ideas below.
Day 9 – ...but don’t exercise too much
While a healthy dose of exercise is good for you, studies have shown that too much exercise can actually increase the levels of oxidative stress in your body. If you’re into high-intensity workouts, it’s all the more important for you to take care of your cells.
Day 10 – Get enough sleep
When we’re sleep-deprived, our bodies don’t function at their best. One study, published in the journal Scientific Reports, points out that this extends to our mitochondria’s ability to fight oxidative stress.
Day 11 – Stay hydrated
There are so many benefits to drinking enough water each day – cellular health being one of them. Dehydration has been linked to oxidative stress – so keep a water bottle with you throughout the day so you never go thirsty. Your cells will thank you for it.
Day 13 – Try fasting
Several studies have suggested that fasting – aka, not eating for a specific amount of time - can combat oxidative stress. If you’re new to it and want to give it a try, we suggest working with a health professional such as a nutritionist or dietitian.
Day 14 – Find your purpose
Scientists have long associated the aging process with cellular health – and it turns out, having something that gives you a feeling of purpose in life helps with healthy aging. In fact, having that “thing” that makes you want to get out of bed in the morning can add up to seven years to your life!
Day 15 – Manage your stress levels
Too much stress isn’t good for you or your cells – so it's really important to learn to manage stress. From meditating to exercising, there are many actions you can take to manage stress – find some research-backed ideas here.
Day 16 – Spend time in nature
Another thing that’s been linked to cellular damage? Pollution. Environmental pollutants such as pesticides, toxic metals and cigarette smoke are just a few influences that can cause oxidative stress. Try to get clean air as often as possible, and mitigate environmental pollutants by taking quality antioxidants – like MitoQ.
Day 17 – Cut down on alcohol
While you might find a cheeky drink enjoyable – your cells don’t. Alcohol consumption is another thing that can contribute to oxidative stress. Reduce your intake where you can – or cut it out entirely if you’re willing.
Day 18 – Keep your magnesium levels topped up
“Magnesium is particularly important in helping the activation of T-cells (a type of white blood cell) whose action is to help with cancer surveillance and assist in reducing sickness from viral infections”, tells Integrative Nutritionist and MitoQ ambassador Kaytee Boyd.
Day 19 - Do some Pilates
While more research is needed, scientists have discovered that there may be a link between Pilates and a reduction in oxidative stress.
Day 20 – Get enough vitamin C
The antioxidant vitamin C has been shown to combat oxidative stress (and is also an important vitamin for supporting your body’s healing process).
Day 21 – Get enough vitamin E
Another important vitamin – vitamin E – has also been shown to fight free radicals. It also supports the immune system.
Day 22 – Drink tart cherry juice
Tart cherry juice, a juice typically associated with sleep support, has been shown to support cell health in older adults. After participants drank 480 mL of tart cherry juice daily for 12 weeks, it was concluded that tart cherry juice works as an antioxidant.
Day 23 – Lean toward a Mediterranean diet
The Mediterranean diet has long been hailed as one of the healthiest diets in the world – and there’s plenty of research to back it up. Research has suggested that this diet has positive effects on oxidative stress and overall health.
Day 24 – Practice yoga
If you’re looking for another type of exercise to support your cell health, give yoga a try. Research has shown that yoga practitioners typically have longer telomeres (chromosome structures) which are associated with a longer and healthier life. Practicing yoga has also been associated with supporting healthy cellular processes.
Day 25 - Supplement with maritime pine extract
Research has shown that maritime pine extract can be helpful in supporting the body against oxidative stress following exercise. You can consume maritime pine extract alongside MitoQ in our MitoQ +eye product.
Day 26 – Try whole-body cryostimulation (under expert supervision)
Feeling brave? Cryoostimulation (“an extreme cold stimulation lasting 1–4 min and given in a cold room at a temperature comprised from −60 to −195°C”) has been shown to reduce oxidative stress in healthy men, supporting their overall cell health.
Day 27 – Add chlorella to your diet
Chlorella, a type of freshwater seaweed, has been shown to support cellular health by reducing oxidative stress and biological markers of aging.
Day 28 – Try vegetarian Mondays
To date, vegetarian and/or plant-based diets have been linked to reduced oxidative stress as well as a wide range of other health-related outcomes. If you’re not ready to completely overhaul your diet, try going meat-free at least one day per week.
Day 29 – Enjoy some dark chocolate
Chocoholics – research has come out in your favor (if you’re a fan of dark chocolate, that is). Researchers believe that dark chocolate consumption may be able to reduce oxidative stress – particularly in relation to exercise.
Day 30 – Eat your greens
You know they’re good for you, but did you know they’re also good for your cells? Greens such as spinach and broccoli sprouts have been shown to reduce oxidative stress.
Day 31 – Ensure your diet contains enough zinc
Zinc supports DNA creation, cell growth, the immune system – and so much more. Research in older adults has also suggested that it may be able to fight oxidative stress.
Day 32 – Limit processed foods
Experts believe that eating too much processed food increases your chances of experiencing oxidative stress. To look after your cells, try to limit processed foods – and lean toward the healthy diets mentioned above.
Day 33 – Learn about healthy aging
The health of human cells directly influences how each person ages. Of course, genetics also play a role – but research has found that taking a holistic approach to health while taking steps to care for your cells can make a big difference to how you age.
Learn more about what research tells us about healthy aging
Day 34 – Keep moving
A sedentary lifestyle is associated with increased levels of oxidative stress. So, to protect your cells from free radicals, move your body! Walk, run, swim, do yoga – find exercise that you enjoy that will enable you to consistently get moving on a daily basis.
Day 35 – Eat in moderation
Food is essential to your body’s energy production process – but don’t overdo it. Studies have found that excessive caloric intake causes high amounts of oxidative stress. As the saying goes: eat to live, don’t live to eat.
Day 36 – Understand that not all antioxidants are made equal
As you’re now probably aware - there’s a lot you can do on a daily basis to support your cells in combating oxidative stress. However, not all antioxidants are made equal. Most consumable antioxidants (foods and supplements) find it very difficult to get inside your cells – where they’re needed most. That’s where MitoQ is different.
Day 37 – Take a final look at your lifestyle
Your lifestyle and daily routines are a great place to start if you’re looking to build healthier habits into your life. Now that you know 37 ways to look after your cells, how are you going to incorporate them into your lifestyle? Take a look at your daily routine and see where some of these ideas might easily fit.
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