Aging from the inside out: 5 tips to live better

Aging is an inevitability, so when did we start viewing aging as a categorically negative process?

Anti-aging is defined in the dictionary as - used or tending to prevent or lessen the effects of aging and can be a proactive way to improve your health. By practicing a healthy lifestyle, you can help combat the effects of aging which will leave you with an overall greater wellness, and it’s not just skin deep. Read on to discover five effective tips for aging better.

1. Maintain a healthy, well-balanced diet

Eating proper nutrients will give your body the energy it needs to function at its best and will help slow the process of aging. The Mediterranean diet is widely recognized for highlighting foods that will strengthen the body and reduce inflammation. While you do not need to follow this diet religiously, here are some helpful guidelines on how the Mediterranean diet works, and what foods you should avoid:

• Eat a lot of fruits and vegetables, which contain high levels of nutrients and antioxidants. Leafy greens, broccoli, berries, and peppers will all help limit inflammation and increase energy production in the cells.
• Look to avocados, extra-virgin olive oil, nuts and seeds for your source of healthy fats. Avoid sugary, salty, and overly processed foods, which will contain primarily unhealthy fats.
• Limit how much dairy, red meat, and refined carbohydrates you eat. Look to fish and lean meats like poultry for your primary protein source.

Part of eating a healthy diet includes proper hydration. Drink water whenever you feel thirsty in order to hydrate your system and keep your skin moisturized. Red wine may have added health benefits when consumed in moderation, but you should generally avoid too much alcohol.

2. Keep in good shape

It is hard to count all the anti-aging benefits of regular exercise. For one, physical activity is a great way to reduce stress. Stress relief will benefit your mood, sleep patterns and general well-being.

Regular exercise also allows for greater circulation throughout the body. With more oxygen, the body will function better and have greater energy.

A common complaint of aging is the loss of mobility but staying active is a great way to counteract that. Aerobic exercises like walking and dancing are great for keeping your heart and lungs strong. Occasional muscle strengthening and balance training are also beneficial. If you are worried about certain exercises being too intense, talk to your doctor for their recommendations on what is best for you.

But perhaps most importantly, exercise increases your mitochondria. Mitochondria are the power centers of every cell in your body. The more mitochondria you have and the more efficient they are, the better each cell works. When your cells are performing at your peak, then so are you. Whether that's a skin cell cranking out collagen production or a muscle cell laying down strength-building fibers-and the younger your body looks, feels, and operates.

Discover more about how exercise can increase your mitochondria

3. Take an antioxidant supplement for better aging

Aging is a degenerative process that affects every part of our body. Luckily, however, it is not necessary to take a supplement for each individual organ. MitoQ Pure contains MitoQ^® Mitoquinol which is an advanced antioxidant based on CoQ10, can promote better health throughout the whole body.

The science

CoQ10 is an antioxidant and co-enzyme that is produced in the mitochondria (otherwise known as the powerhouse of the cell). Mitochondria are found in almost every one of the trillions of cells in the human body (save for red blood cells) and are in charge of creating cellular energy. Using the oxygen we breathe and nutrients from our food, the mitochondria produce the fuel that powers almost all cell activity. In other words, mitochondrial health is crucial to our own wellbeing.

Learn everything you need to know about mitochondria

During energy production, mitochondria also produce waste called free radicals. Because free radicals are missing an electron they are unstable molecules and will look to steal an electron from other cellular structures, such as membranes and proteins. In order to help prevent cell damage, antioxidants like CoQ10 will pair off with free radicals, effectively neutralizing them. When there is a balance between free radicals and antioxidants in the mitochondria, the cells are healthier and are able to function more efficiently and be more productive.

CoQ10 levels can naturally decline with age, unlike free radicals. Unfortunately, supplementing with CoQ10 is not always effective, as the CoQ10 you take orally cannot easily reach the mitochondria. With this imbalance, free radicals are able to enact more damage on cellular structures, therefore weakening them.

MitoQ^® Mitoquinol

This is where MitoQ^® Mitoquinol comes in. The founders of MitoQ^® Mitoquinol recognized the importance of mitochondrial health in human health and that a decline in CoQ10 levels is both an inevitable fact of aging and a detriment to mitochondrial health. They wanted to develop an ingredient that would address cellular health and productivity throughout the body, in order to benefit human function, reduce the lifestyle effects of aging, and maintain optimal energy levels.

MitoQ^® Mitoquinol uses a smaller, positively charged version of CoQ10, which is more attractive to the negatively charged mitochondrial membrane. Once inside the mitochondria, MitoQ^® Mitoquinol offers the mitochondria the boost they need to keep the body’s cells functioning at their best.

Read an the in-depth guide to the difference between MitoQ and CoQ10

4. Sleep well

Sufficient sleep gives your body the time to repair itself physically and mentally. Your skin will shine its brightest when you get 7-9 hours of sleep a night (or more if you can swing it!), just as your cognitive function will be at its best.

When it comes down to it, a good night’s sleep gives you more energy and improves your overall health. When you feel better, you look better and when you look better, you feel better. This positive cyclical effect will help slow down aging and boost your mood.

5. Protect your skin

Skin is often the first thing you think of when considering the effects of aging, as it is the most readily apparent evidence both to yourself and others. Wrinkles and frown lines on your skin are also probably some of the earliest signs you receive from your body that aging is in effect. Your skin actually ages very gradually, though, starting as early as in your 20s, so it is important to start practicing good skin care as early as possible.

The Science

Skin cells are just like most other types of cells in the body, meaning they rely on energy from the mitochondria in order to function properly. As CoQ10 levels naturally drop, free radicals are able to perform more damage on our cells, and our mitochondria become less efficient in producing cellular energy.

For skin cells, this means that they will have less energy to produce collagen and elastin, proteins that are essential to skin maintenance (collagen keeps skin firm and strong, while elastin allows skin to be, well, elastic). Aging also inevitably causes our oil and sweat glands to function less effectively, further harming the texture of our skin.

How to care for your skin

In addition to using skincare products, your skin will benefit from these other tips:

• Wear sunscreen and protective gear whenever you are outside. Find a moisturizer that includes sunscreen and apply it every morning.
• Schedule yearly appointments with a dermatologist to screen for skin cancer and other skin conditions.
• Healthy skin needs lots of moisture, so make sure to hydrate.
• Staying in a hot shower or bath for too long will dry out your skin, so keep your showers under 15 minutes.
• Smoking, environmental damage such as pollution, and stress will all negatively affect the health of your skin. Avoid them as much as possible.
• A healthy diet, adequate sleep, and regular exercise will also benefit your skin as much as they will aid your internal health.

Aging does not have to be a bad thing - with a healthy lifestyle it is even something you can slow down and embrace. By following these five steps listed above, you can benefit your health and feel great about your age!

Summary

Aging is a natural process that affects every cell in our body, but its impact can be moderated through intentional lifestyle choices. By focusing on mitochondrial health, maintaining a balanced Mediterranean-style diet, staying physically active, ensuring quality sleep, and protecting our skin, we can support our body's natural aging mechanisms. While we can't reverse aging, we can take proactive steps to age gracefully and maintain our vitality throughout our lives. The key lies in understanding that aging isn't just about appearance - it's about supporting our entire body's health from the cellular level up.

Frequently asked questions

At what age should I start implementing healthy aging practices?

The best time to start is in your 20s, particularly for skin care and healthy lifestyle habits. However, it's never too late to begin. The sooner you implement these practices, the more beneficial they will be for your long-term health and appearance.

Can supplements really make a difference in the aging process?

Yes, when used as part of a comprehensive approach to health. Supplements like MitoQ can help support cellular health by targeting mitochondrial function, which naturally declines with age. However, supplements should complement, not replace, a healthy diet and lifestyle.

How long does it take to see results from healthy aging practices?

Results vary depending on the specific practice and individual factors. Some changes, like improved energy from exercise, can be felt within weeks. Other benefits, particularly those related to skin health and cellular repair, may take several months to become noticeable. Consistency is key for long-term results.

Is the Mediterranean diet the only diet that supports aging?

While the Mediterranean diet is widely recognized for its anti-aging benefits, other healthy eating patterns can also support healthy aging. The key is focusing on whole foods, plenty of vegetables and fruits, healthy fats, and limiting processed foods - principles that are found in several healthy dietary patterns.