Dr. Russell Osguthorpe recently came out with a list of 5 ingredients which support a long life. I’ve known about these ingredients for a while and I already have a simple solution for taking them. I’ll walk you through what these 5 ingredients are, how they work, and then I’ll tell you what I do to make it simple.
1) Coenzyme Q10 (CoQ10)
CoQ10 a super-antioxidant naturally found in the heart, liver, kidneys and pancreas. It can neutralize free radicals and may reduce or even prevent free radical damage. This leads to younger-looking, healthier skin and stronger, better-functioning organs.
Age related oxidative stress, diseases, and statin use (commonly prescribed for heart disease prevention) can deplete Co-Q 10 levels. Supplementing CoQ10 may support cardiovascular health by lowering inflammation and protecting against oxidative stress
CoQ10 can also be obtained from foods like organ meats, sardines, herring, peanuts, spinach and broccoli, or it can be supplemented to ensure proper levels.
2) Omega-3 Fatty Acids
Omega-3 Fatty Acids are critical for balancing inflammation (and therefore pain) in the body. The standard North American diet includes too many Omega-6’s but not enough Omega-3’s and -9’s, leading to constant pain and inflammation. When left unbalanced, this can also lead to serious, chronic diseases. So it’s important to get those Omega Fatty Acids in!
There are three types of healthy Omega’s to focus on: ALA, EPA, and DHA. We need all three! ALA is found in plant foods like walnuts, flax, chia and hemp seeds, but its conversion to EPA and DHA in humans is very limited. EPA and DHA are found in fatty fish like salmon, sardines, herring, mackerel, anchovies, and cod liver. Fish oil supplements may reduce triglycerides, lower blood pressure and greatly benefit the heart. I also love it for reducing puffiness in the skin!
3) B Vitamins
B vitamins (like B6, B9, and B12) help maintain healthy brain function and support healthy aging. One study showed that supplementing with B6, B12 B9 can reduce the risk of stroke by about 25%!
B vitamins are found in liver, eggs, tuna, lamb, legumes, brown rice, dark leafy greens, nutritional yeast, milk and yogurt. They can also be supplemented to ensure proper levels.
4) Probiotics and Prebiotics
A balanced gut microbiome promotes healthy aging, proper digestion, and ideal body function. Studies on Chinese and Italian centenarians found common beneficial bacteria which aid in immunomodulation, BMI regulation and overall health. If you want to live to 100 like them, then your gut biome is an important place to focus!
In general, greater microbiome diversity is a sign of good health. These healthy microbes thrive on prebiotics found in foods like leeks, garlic, onions, asparagus, Jerusalem artichokes, chicory, oats, wheat, chickpeas and soybeans. A prebiotic rich diet increases short-chain fatty acids. A healthy diet rich in prebiotic fiber can include plenty of vegetables, fruits, beans and lentils.
5) Resveratrol
Resveratrol is an anti-aging super-polyphenol, found in grape skins, red wine, grape juice, and berries. It has powerful antioxidant properties and it can reduce inflammation effectively. Animal studies suggest it may inhibit glycation, which is linked to aging and cellular damage.
My simple solution for taking these ingredients
As much as a I try to eat a perfectly balanced diet, it’s just not possible to live a normal life and be 100% on point with all these finer aspects of nutrition. For me, the simplest solution is to take doTERRA’s LLV daily supplement and their PB Assist+ probiotic. doTERRA’s scientists and doctors have worked together to create daily nutrition and probiotic supplements which include all the latest nutritional science to balance the average modern diets.
doTERRA’s Lifelong Vitality (LLV) supplements and their PB Assist+ (probiotic) supplement includes all 5 of the longevity ingredients listed above. If you want a simple way to stay on top of your longevity, definitely consider taking them. You won’t be disappointed!
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