We’re pretty lucky to live in a time when, more than ever, scientists and health professionals not only understand why cell health is so important to overall health and how the body ages – they’ve got an abundance of research to draw on to guide them on how to support cell health. While some approaches to cell health can be pretty intense, looking after yours doesn’t have to be. Here are 5 easy, research-backed ways to support healthy cells.
1. Use research-backed antioxidants
Supplements for healthy cells are becoming increasingly common in health food stores and pharmacies – but not all antioxidants are made equally. To really support your cell health, antioxidants need to be able to target oxidative stress: an occurrence that happens when your cells get damaged by free radicals from stressors like smoking, too much alcohol, environmental toxins, etc. Historically, most antioxidant food sources and man-made sources have only been able to make it into the human bloodstream – they haven’t been able to target oxidative stress where it matters most: within your mitochondria, your cellular batteries. In the 1990s, MitoQ was created by two scientists who aimed to solve this problem – it's a world-first health initiative that can get deep inside your cells and support them in staying healthy.
How to make MitoQ a habit: Keep a glass of water and a bottle of MitoQ next to your bed so that you remember to take it first thing when you wake up in the morning.
2. Focus on consuming the right foods for healthy cells
Research has shown that the best foods for cellular health include fruit, vegetables and whole grains – while too much added sugar, sodium and processed meats are considered bad for cellular health. Try to incorporate as many of these healthy food groups into your diet on a daily basis, and your cells will thank you for it.
How to make a habit out of eating for your cell health: Every mealtime, ask yourself: does this meal include wholegrains + fruit/vegetables? If not, add some in!
3. Drink plenty of water
How many times have you heard about the importance of hydration? Studies back it up on multiple counts – and it's been shown to support your body on a cellular level. Scientists believe dehydration can damage and kill cells, as dehydration can lead to free radicals attacking your body’s phospholipids, DNA and proteins. Drinking enough water helps your cells to receive the nutrients and oxygen they need to thrive. So, how much should you be drinking each day? The National Academies of Medicine recommends that women drink around 1.5-2.2 liters of water per day (approx. 6-9 cups), and men drink around 2-3 liters (approx. 8-12 cups). The amount may be more or less depending on your levels of physical activity.
How to make drinking enough water a habit: Keep a water bottle with you to sip on throughout the day. Some stores even sell bottles that are designed around your daily water intake needs, helping you to track your daily water consumption goals.
4. Reduce alcohol consumption
While you might enjoy a drink after a stressful day, your cells find it stressful when confronted with too much alcohol. When your body digests alcohol, free radicals are produced. And when there are more free radicals in your body than antioxidants, that’s when cell stress happens. These free radicals attack your cells, and your cell health relies on enough of an antioxidant supply to combat these free radicals. The solution? Try to cut down on alcohol and support your cellular antioxidant supply with MitoQ.
How to make a habit of drinking less: If ending the day with a beer or wine has become a habit for you, try switching it out for something else. Plenty of stores now sell “alcohol-free” versions of beer, wine and even spirits. Alternatively, you might want to have a go at “Dry July”, an annual challenge where you go alcohol-free for a month.
5. Get enough sleep
Sleep is such a foundational aspect of all areas of your health – including your cell health. Researchers have found that sleep supports your body in producing the antioxidants needed to fight free radicals during the day. Studies have even shown that night-shift workers are more susceptible to cellular damage. Ideally, you want to be aiming for around 7-9 hours of sleep per night, according to the Sleep Foundation.
How to make getting enough sleep a habit: If you’re struggling to wind down at the end of the day, check out our sleep hygiene tips.
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