Dig deep into the concept of metabolic exercise and how it helps promote weight loss, burn calories, and build muscle.

Understand Metabolic Exercise for a More Effective Fat-Burning Workout

Interval Training Tip

What’s metabolic exercise?

Swallow your too-busy-for-exercise excuses and read up on some research that supports the benefits of the widely accepted high-intensity interval training (HIIT). High-intensity interval training is characterized by intermittent periods of work and rest.

It may include bouts lasting seconds to minutes. Studies have shown that sessions of high-intensity exercise can be as effective, physiologically, as longer periods of prolonged endurance exercise.

Exercise physiologists believe that interval training (Wright and Perricelli 2008) is one of the most effective ways to exercise at a high-enough intensity to significantly increase oxygen demands and ultimately boost metabolism.

How to Do the Metabolic Workout

A May 2013 New York Times article helps provide guidelines to the latest exercise research. The “7-minute workout” consists of 12 different exercises that emphasize different muscle groups.

In the article, Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., explains that “those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.”

However, it’s important to note that high-intensity interval training does not have to be the type of high-impact aerobics that may cause injury.

Not surprisingly, the trend has caught on like wildfire. There are online programs and smartphone apps that can keep track of the timing.

When Basal Metabolic Rate Changes

“Oh, I wish I still had her metabolism,” laments a middle-aged mother while watching her slim teenage daughter enjoy her second helping of calorie-laden pasta.

Without cracking a single scientific journal, this woman understands all too well her body burns calories much differently than it did three decades ago. Indeed, scientists have plenty of compelling statistics to support this notion.

As early as age 25, everyone’s metabolism starts to slow down at a rate of 1–2% (or more) a year. That means by age 60, your metabolic rate has slowed by at least 40%.

The good news is there is substantial scientific research suggesting that exercise may help “fix” a stalled metabolism. However, before we discuss this repair method, let’s get a better understanding of how the metabolic process should optimally work.

Metabolism Primer

Think of a fast metabolism as the blue flame from a hot furnace that quickly and cleanly burns through fuel (calories). A slow and inefficient metabolism smolders and produces a lot of smoke but doesn’t burn as much fuel or get very hot.

Essentially, metabolism is a collection of mitochondria. These are the spark plugs of the cells that are responsible for metabolism.

The greater the activity of the cell, the more mitochondria it has. For instance, the energy needs of skin cells are the lowest while the heart has as many as 5,000 mitochondria per cell.

Regardless of their location, when these little dynamos aren’t operating cleanly and efficiently, it impedes your metabolism, resulting in energy slow down throughout your body.

This, in turn, puts you at risk for a host of illnesses and diseases of aging.

How Exercise Can Repair an Inefficient Metabolism

It probably doesn’t come as a surprise that exercise helps your metabolism, but you may be interested to know why.

Aside from burning calories from the food we eat on a daily basis, exercise normalizes our metabolism by establishing balance.

Our bodies seek an economy of scale in which certain aspects of physiological strength, capacity, endurance, and speed are forfeited when they aren’t regularly called upon. In other words: “use it or lose it.”

Similar to a motion-activated light, our physiological and metabolic economy turns off when not in use. It only turns on with added function if called upon later.

The mitochondrion is the arbiter of all cellular energy and fuels the sum of catabolic (breakdown) and anabolic (building) functions in our cells, which we collectively refer to as metabolism.

Ultimately, our mitochondrial population and competence are subject to the same “use it or lose it” credo as every other physiological system in our bodies. Left untrained, the mitochondria reduces in population, size, and efficiency.

A vast body of research reveals that exercise dramatically increases the population of mitochondria in our cells, especially in the heart, nervous system, and skeletal muscles.

Perhaps as important, exercise increases the energy output of mitochondria, which translates into efficient fat burning and fewer damaging free radicals. Lastly, exercise has been found to stimulate the turnover of mitochondria, constantly building new and more efficient mitochondria.

A Metabolic Exercise Program Keeps You Young

A study published in the British Journal of Sports Medicine showed that regular aerobic exercise can decrease biological age by 10 years or more.

Another study published in the Journal of Applied Physiology explored the topic further. It determined that one of the ways aerobic exercise decreases biological age is by improving mitochondrial function aka metabolism.

In a nutshell, activity level correlates with improved mitochondrial function and, in turn, metabolism. The more effort a person puts into exercise, the greater the metabolism changes.

Exercise has been found to increase the population of mitochondria in your cells and repair their sluggish energy output. Importantly, there is also an increase of turnover of mitochondria, the constant building of new and more efficient mitochondria.

Exercise Your Legs, Benefit Your Brain

As discussed earlier, scientists now believe that exercise stimulates the growth of new healthy mitochondria, and in turn a more efficient metabolism, over time.

This news has far-reaching implications. It’s not just your body that benefits.

Recent technological advances such as genetic microarray chips and sophisticated microscopes have allowed researchers to identify the molecules in the body that support growth of mitochondria and youthfulness.

They are thus able to identify many of the specific cellular effects of exercise—especially in large muscles.

Scientists now believe the primary molecule in the body that stimulates growth of mitochondria—PGC-1alpha—is activated by exercise. This “exercise molecule” activates the growth of new mitochondria.

Therefore, even older people may enjoy certain aspects of youth, such as strong muscles, endurance, and brainpower.

When you exercise your legs, for example, PGC-1 alpha is stimulated all over your body. That means that by exercising one part of your body, you can build up the mitochondria all over your body, for example, in the brain.

Even older people can have youthfulness: strong muscles, endurance, brains, memory, and energy. People who exercise often look younger too.

RELATED: 3 Ways to Speed Up Your Metabolism

Metabolic Maneuvering

To be sure, age and genetics both play into how efficiently one’s individual metabolism works. Still, a healthy metabolism’s trickiest adversary may be our modern lifestyles.

Sadly, our lives feature little to no exercise. Not exactly the best route to a humming metabolism.

Fortunately, there are some simple scientifically proven changes you can make to your lifestyle. If you don’t exercise already, there is no time like the present to start.

To up your metabolic game even more, consider interval training. It has been found to be as effective as longer workouts.

Remember, a slow metabolism is not terminal, but it can become permanent if left unchecked.

If you are new to exercise, discuss your get-moving plan first with a trusted healthcare professional.

Metabolic Exercise Benefits Beyond Weight Loss and Calorie Burn

With an efficient energy metabolism, you can lose weight regardless of your age. That’s not the only good news.

Metabolic exercise offers other health benefits that can make you even more youthful and extend your life:

1. Abdominal Fat Loss

As mentioned, one of the body’s goals is to maintain homeostasis or balance. That goes into energy metabolism as well.

For people with obesity, the amount of energy they release tends to be lower than what they have. The reason goes beyond the number of calories the person consumes.

It may also be due to factors such as stress, age, and genes. A sedentary lifestyle and sleep deprivation can also contribute.

Either way, exercise increases energy expenditure. It’s only a question of what metabolic exercise training to do:

• Endurance training improves aerobic capacity. Examples are running a marathon or swimming.
• Strength training promotes the growth of the skeletal muscles, strength, and power against an external force. It can be different types of planks.
• Weight training is a kind of strength training that uses weights such as dumbbells and barbells.
• Resistance training is a metabolic exercise training that is similar to a strength workout. A resistance exercise, like a push-up, stimulates muscle contraction that helps increase its mass.

2019 research suggests that endurance, resistance, and HIIT are the most effective options for managing obesity.

An earlier study, though, cited how HIIT may have higher metabolism efficiency than endurance training. The metabolic exercise reduces the total fat deposits, including visceral or abdominal fat.

Compared to subcutaneous fat, visceral fat accumulates in the abdomen. Research showed it can significantly increase the risk of metabolic syndrome because it can also secrete hormones.

Metabolic Syndrome Definition: A group of biological or metabolic abnormalities that raises the chances of developing chronic diseases

2. Insulin Resistance and Management of Diabetes

One of the hallmarks of metabolic syndrome is insulin resistance. Insulin is a hormone produced by the pancreas, which the cells need to do their work.

Its role is to regulate blood sugar levels by acting as a key that prompts the cells to open themselves and take glucose.

Factors such as lack of physical activity, obesity, and genetics can affect this process. At some point, the cells become less sensitive to insulin, and the person develops insulin resistance.

During insulin resistance, the cells do not respond to hormones well. As blood sugar levels continue to rise, the body prompts the pancreas to produce more insulin.

This eventually damages the beta cells that manufacture them. Insulin resistance can then progress to type 2 diabetes.

A metabolic exercise such as HIIT can be an ideal addition to a diabetes management plan. In a 2017 study, the workout improved glucose metabolism in the muscles and insulin sensitivity.

A metabolic conditioning exercise may also convert white fat (or adipose tissue) to brown adipose tissue, which burns, not stores, energy. Some kinds of research found a link between an increase in brown fat and lower glucose level.

HIIT may also reduce high blood pressure or hypertension, which is common among diabetes patients. The disease can damage the blood vessels, preventing proper blood flow.

While this metabolic exercise can increase blood pressure for a short time, it softens the artery walls in the long term. It may even help protect the kidneys, which can experience damage due to hypertension.

Note: Before you do a metabolic exercise, see your doctor first. Make sure it’s safe for you to do.

You may also meet with an exercise physiologist, who can perform a metabolic testing. This is an exam that quantifies the number of calories you need to reach or maintain a particular weight.

Diet and Exercise Should Always Go Together

For effective weight management, exercise is a must. Metabolic exercise, however, is useless when you don’t pair it with diet.

For a lot of people, diet revolves around the quantity of food intake. That’s only a part of the bigger picture.

It also refers to the diversity of the food, the value you get from them, the vitamins and minerals they contain, and how they work out in your macronutrient and micronutrient needs.

For instance, B vitamins including biotin can boost your energy metabolism. Vitamin D regulates the immune system, which helps maintain homeostasis.

To truly maximize the effects of a metabolic exercise, you need to remove the restrictive definition of diet and focus on nutrition.

The problem is many Americans do not meet the dietary requirements for vitamins and minerals. Some may have genetic issues or other health problems that limit the kinds of food they eat or affect nutrient absorption.

Supplementation can help in this area. Juvenon Cellular Health Tablets, for example, targets the mitochondria, or the cell’s energy powerhouse, directly.

The secret to delaying aging lies in the mitochondria, which regulates your metabolism. Power it up with the right exercise and diet.

How do you improve your metabolism? Share your thoughts in the comments section below!

Up Next:

• 5 Easy Ways To Beat Belly Bloat
• What is Catalase: The Longevity Enzyme
• What You Need To Know About Fasting, Starvation Diet, and Caloric Restriction

The post The Metabolic Exercise: The Swiss Army Knife Of Staying Healthy Longer appeared first on Juvenon.com.

Among men over 40, trouble becoming erect is one of the most commonly reported sexual issues.^[1]

Even in the absence of other health problems, physical and biochemical changes that occur as a result of aging may be partly—or even mostly—to blame for this problem.

One such issue is a decrease in nitric oxide production, a compound in your body that is key to promoting healthy blood flow. This biochemical issue can lead to a physical problem—lack of blood flow—which can contribute to an inability to perform in the bedroom.

Luckily, there are several natural compounds that can help to boost your body’s nitric oxide production. When paired with a healthy lifestyle, these compounds may help you to regain your virility by promoting a healthy and strong blood flow. Juvenon’s BloodFlow-7 contains a scientifically-studied blend of these ingredients and is an easy, non-prescription way to help improve your sexual potency and regain your confidence in the bedroom.

In this article, you will learn:

• How age affects male sexual performance, and the physical and biochemical changes that affect your ability to get and maintain an erection
• Why blood flow is such an important issue when it comes to potency, and the role of nitric oxide in regulating and increasing blood flow
• How the ingredients in Juvenon’s BloodFlow-7 can help you to regain your virility.

Age and male sexual performance

Inability to sustain an erection is an extremely common problem among aging men. There are a number of physical and biochemical changes that occur as a man ages that may make it more difficult to become erect. Conditions that affect the health of your blood vessels, like diabetes or peripheral vascular disease, may exacerbate these problems as well.

On that same note, while erectile dysfunction was once thought to be a standalone problem, it’s clear now that being unable to become erect is actually an indicator of some underlying problems—namely issues with circulation and blood flow. And surprisingly, this isn’t purely a physical issue—it starts with the body’s biochemistry and how it changes as you age.

At the center of this is a chemical compound called nitric oxide, one of the key regulators of erectile function.

Role of nitric oxide

Nitric oxide is produced in your body from the amino acid arginine and the enzyme nitric oxide synthase. It’s a gas with a half-life of only one second, so it can dissipate quickly—and therefore must be constantly produced and circulating in order to perform its role efficiently.^[2]Because of its short half-life, any dysfunctions in the nitric oxide pathway can affect your health and bodily functions.

Its role is to help manage the body’s endothelial function. The endothelium is the thin membrane lining all of your blood vessels and capillaries. It helps to regulate blood flow and blood pressure. When nitric oxide acts on the endothelium of your blood vessels, they relax, or “dilate”—improving circulation and allowing more blood to pump through the vessels, delivering more blood and oxygen to your various body tissues.

As you can now imagine, the role of proper nitric oxide functioning in male sexual performance can’t be understated. Most people are aware of the importance of proper blood flow for an erection.

The penis is lined with smooth muscle, and whether it becomes erect or remains flaccid depends on how the smooth muscle responds to the biochemical cues discussed above.

Normally, in response to external triggers, nitric oxide will act on the blood vessels lining the smooth muscle of the penis, causing them to dilate and allowing increased blood flow—which causes the penis to become erect.

However, in the case of diminished nitric oxide production or some other dysfunction in the nitric oxide pathway, this can’t happen—which prevents you from being able to get an erection.

Unfortunately, aging can profoundly impact the nitric oxide pathway—inhibiting your body’s production of nitric oxide and potentially stunting its ability to act on the endothelium of your various blood vessels and capillaries.^[3]

Luckily, there are several options that may help to boost your nitric oxide production naturally—before you feel the need to reach for prescription options or hormone therapies.

How BloodFlow-7 can help

BloodFlow-7 contains a blend of several ingredients that may help to improve your blood flow by increasing your body’s ability to manufacture nitric oxide. Just one non-prescription pill daily—made with high-quality natural compounds and botanicals—can help you to recapture your male potency.

L-citrulline

Citrulline is an amino acid that can be converted into arginine in the body, the amino acid precursor of nitric oxide. It’s used in many nitric oxide boosting supplements, including BloodFlow-7.

One small study found that supplementing with oral L-citrulline helped increase erections in 50% of men, resulting in more sexual encounters and higher levels of satisfaction.^[4]

L-arginine

As mentioned above, arginine is the primary amino acid precursor to nitric oxide. The enzyme nitric oxide synthase acts on arginine to convert it into nitric oxide.

Your body can create arginine on its own, but it’s considered “conditionally essential”—meaning that you’ll need to supplement with arginine via food or supplements when your body is under stress (for example, when recovering from an injury or illness).

One large review of over 10 high-quality studies including 540 men with sexual potency issues found that arginine supplementation profoundly improved their ability to become erect—along with sexual satisfaction and ability to orgasm.^[5]

L-glutathione

Glutathione is an antioxidant that is produced by your body, but you can also get it from foods and supplements. It serves as a precursor to nitric oxide synthase, the enzyme that converts arginine to nitric oxide.

One study noted that men who had trouble becoming erect also had low levels of glutathione, so supplementing with the antioxidant may potentially help with this condition.^[6]

Beet root extract

Beets are rich in natural nitrates, which the body can convert to nitric oxide. Researchers have found that supplementing with beet root extract can help improve cardiovascular health and athletic performance for this very reason.^[7,8]

Although there hasn’t been any direct research on the effect of beet root on male sexual performance, the theory is that—because beets may help increase nitric oxide—they can help improve male sexual potency through that mechanism and certainly can’t do any harm.

S7 Blend

BloodFlow-7 also features the S7 Blend—a combination of seven botanicals that help protect nitric oxide from attacks from unstable molecules called free radicals. Most other nitric oxide supplements, unfortunately, stop short of this critically important function—providing only compounds that promote nitric oxide production, rather than also including compounds that protect it from free radicals.

In addition, these botanicals in the S7 Blend have some other circulation-boosting benefits, such as improving endothelial health. The seven ingredients in the S7 Blend include:

• Green coffee bean extract: can help boost nitric oxide production through a unique pathway, improving vascular dilation and blood flow^[9]
• Green tea leaf extract: may be cardioprotective and promote endothelial health, allowing the endothelium of the blood vessels to be more responsive to compounds like nitric oxide^[10]
• Turmeric root extract: contains the yellow-hued compound curcumin, which possesses strong free radical fighting benefits that can help to regulate nitric oxide production^[11]
• Tart cherry: rich in antioxidants, and may also help to boost nitric oxide production, reduce blood pressure, and improve athletic performance^[12]
• Blueberry: may have a powerful effect on endothelial function, reducing arterial stiffness, improving blood pressure levels, and promoting an increased rate of nitric oxide production^[13]
• Broccoli: like other cruciferous vegetables, contains sulforaphane which may improve endothelial health^[14]
• Kale: is a cruciferous vegetable that, like broccoli, also contains health-boosting sulforaphane^[15]

This blend helps to potentiate the effects of the other powerful ingredients in BloodFlow-7 by preserving nitric oxide from being attacked and neutralized by free radical compounds. This helps nitric oxide to survive longer in the body.

Remember, with a half life of just one second, nitric oxide dissipates quickly, and free radical attacks can even further degrade its function. Because of this, protecting against free radical attacks on your body’s nitric oxide is equally important as boosting your body’s nitric oxide production.

Trans-resveratrol

Resveratrol is a polyphenol—or plant chemical—found in certain plant foods (like grapes and dark chocolate) that can exert a host of positive effects on your body’s nitric oxide pathways.

It uses three different biological mechanisms to increase circulating levels of nitric oxide in your body, and it can help to protect nitric oxide from being degraded by free radical attacks.^[16]

These benefits make it a powerhouse addition to the BloodFlow-7 supplement, as it can pull double duty by both promoting nitric oxide production and reducing free radical scavenging of your existing nitric oxide supply.

Takeaway

Along with aging come a number of physical and biochemical changes that can make it difficult to achieve or maintain an erection. This, of course, can cause your sex life and your confidence to suffer.

One issue impeding your sexual potency may be impaired blood flow—after all, an erection occurs as a result of increased blood flow to your penis. Nitric oxide is a key determinant in your blood flow, and if you’re producing inadequate levels of nitric oxide, you may find yourself struggling sexually.

Luckily, however, there are some natural options that can help to maintain or boost your nitric oxide production. Juvenon’s BloodFlow-7 is one such product. It contains a number of compounds that can boost your body’s natural nitric oxide production, as well as protect nitric oxide from being destroyed or degraded by free radicals.

Although aging is inevitable, a decline in sexual performance certainly doesn’t have to be. In addition to a healthy lifestyle, taking BloodFlow-7 can help to maintain your virility—and your sex life—in the years to come.

References:

1. Echeverri Tirado LC, Ferrer JE, Herrera AM. Aging and Erectile Dysfunction. Sex Med Rev. 2016;4(1):63-73. doi:10.1016/j.sxmr.2015.10.011
2. Bryan NS. Nitric oxide enhancement strategies. Future Sci OA. 2015;1(1):FSO48. Published 2015 Aug 1. doi:10.4155/FSO.15.48
3. Bruno RM, Masi S, Taddei M, Taddei S, Virdis A. Essential Hypertension and Functional Microvascular Ageing. High Blood Press Cardiovasc Prev. 2018;25(1):35-40. doi:10.1007/s40292-017-0245-9
4. Cormio L, De Siati M, Lorusso F, et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology. 2011;77(1):119-122. doi:10.1016/j.urology.2010.08.028
5. Rhim HC, Kim MS, Park YJ, et al. The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis [published correction appears in J Sex Med. 2020 Mar;17(3):560]. J Sex Med. 2019;16(2):223-234. doi:10.1016/j.jsxm.2018.12.002
6. Tagliabue M, Pinach S, Di Bisceglie C, et al. Glutathione levels in patients with erectile dysfunction, with or without diabetes mellitus. Int J Androl. 2005;28(3):156-162. doi:10.1111/j.1365-2605.2005.00528.x
7. Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A. Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. Biomolecules. 2018;8(4):134. Published 2018 Nov 2. doi:10.3390/biom8040134
8. Braakhuis AJ, Hopkins WG. Impact of Dietary Antioxidants on Sport Performance: A Review. Sports Med. 2015;45(7):939-955. doi:10.1007/s40279-015-0323-x
9. Ochiai R, Jokura H, Suzuki A, et al. Green coffee bean extract improves human vasoreactivity. Hypertens Res. 2004;27(10):731-737. doi:10.1291/hypres.27.731
10. Agnetti G, Bordoni A, Angeloni C, et al. Green tea modulation of inducible nitric oxide synthase in hypoxic/reoxygenated cardiomyocytes. Biochimie. 2005;87(5):457-460. doi:10.1016/j.biochi.2005.01.004
11. Karimian MS, Pirro M, Johnston TP, Majeed M, Sahebkar A. Curcumin and Endothelial Function: Evidence and Mechanisms of Protective Effects. Curr Pharm Des. 2017;23(17):2462-2473. doi:10.2174/1381612823666170222122822
12. Keane KM, Bailey SJ, Vanhatalo A, Jones AM, Howatson G. Effects of montmorency tart cherry (L. Prunus Cerasus) consumption on nitric oxide biomarkers and exercise performance. Scand J Med Sci Sports. 2018;28(7):1746-1756. doi:10.1111/sms.13088
13. Johnson SA, Figueroa A, Navaei N, et al. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. J Acad Nutr Diet. 2015;115(3):369-377. doi:10.1016/j.jand.2014.11.001
14. Shan Y, Zhao R, Geng W, et al. Protective effect of sulforaphane on human vascular endothelial cells against lipopolysaccharide-induced inflammatory damage. Cardiovasc Toxicol. 2010;10(2):139-145. doi:10.1007/s12012-010-9072-0
15. Li B, Tian S, Liu X, He C, Ding Z, Shan Y. Sulforaphane protected the injury of human vascular endothelial cell induced by LPC through up-regulating endogenous antioxidants and phase II enzymes [published correction appears in Food Funct. 2015 Aug;6(8):2862]. Food Funct. 2015;6(6):1984-1991. doi:10.1039/c5fo00438a
16. Xia N, Förstermann U, Li H. Resveratrol and endothelial nitric oxide. Molecules. 2014;19(10):16102-16121. Published 2014 Oct 9. doi:10.3390/molecules191016102

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Strength training over 60 might sound too tiring for the aged crowd, but there are great health benefits exercise can provide. To know what they are, keep reading.

In this article:

1. What Is Strength Training?
2. Strength Training When You’re Over 60 Is Effective and Safe
3. Benefits of Strength Training for Seniors
4. Strength Training Exercises You Can Try

Benefits of Strength Training for People Over 60 You Should Know

What Is Strength Training?

Before we discuss the benefits of strength training for adults over 60, let’s first learn what this type of physical activity is all about. Strength training is a type of workout focusing on resistance to promote muscular contraction, build the size of skeletal muscles, and increase anaerobic endurance and strength.

Typically, the training involves the technique of progressively increasing the muscle force output through the use of various equipment targeting specific muscle groups or by adding more weights as the training progresses.

Strength Training When You’re Over 60 Is Effective and Safe

Most folks understand the benefits of a daily aerobic workout such as brisk walking, bicycling, or swimming. But, you may be missing a critical fitness component if you skip strength training.

According to the Centers for Disease Control and Prevention (CDC), strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

Benefits of Strength Training for Seniors

1. Arthritis Relief

Tufts University recently conducted a strength-training regime with older men and women with moderate-to-severe knee osteoarthritis. After 16 weeks, the subjects reported their pain decreased by 43%.

What’s more, they increased muscle strength and general physical performance and decreased disability. Similar effects were found in subjects with rheumatoid arthritis.

2. Better Balance

As we age, poor balance and flexibility can be the perfect storm for debilitating falls. But, strengthening exercises or senior workouts can increase your flexibility and balance and decrease your chance of life-changing falls with their resulting bone fractures.

One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

3. Healthy Heart Tissue

Strength training over 60 is key for cardiac health because heart disease risk is lower when your body is leaner. In fact, one study found that cardiac patients gained not only strength but also aerobic capacity when they included strength training in their rehab program.

4. Fat Burning

Those who strength train burn more calories and lose more weight than their non-weight training friends. That’s because after each workout, your muscles demand energy to mend fibers.

According to the CDC, strength training can provide up to a 15% increase in your metabolic rate, which is very helpful in the battle of the bulge.

RELATED: Exercise: Could More Be Better As We Get Older?

5. Improvement in Muscle Mass and Quality

Strength training for senior citizens primarily aids in increasing and improving muscle mass as it allows your muscles to work against a force or weight. As you age, your muscles start to weaken or you experience muscle loss, and the training helps build muscle back first.

As the program progresses, your muscles start getting stronger, giving you better muscle stability despite aging. The quality of your muscles improves, too, because you enhance your muscles with the right training program, not forcing it.

6. Boost in Muscle Endurance and Strength

Strength and endurance usually work hand in hand, and whenever you improve strength, endurance usually follows. Strength training when you’re over 60 targets a specific group of muscles.

Once you achieve strength, you slowly transition to building or enhancing your muscle endurance. This allows you to perform your training for longer periods without getting tired or feeling exhausted.

Gradual progress in muscle training under this program can help you achieve both muscle strength and endurance.

RELATED: It’s Never Too Late To Start A New Exercise Program!

7. Enhanced Metabolism

Increasing muscle mass boosts metabolism.

If your body starts to build strength, it loses weight because it uses the extra fat or calories to fuel your workout. This results in increased metabolic function, a compensatory mechanism for the demands of your physical workout.

Because you will perform regular resistance exercise, which increases your metabolism, your metabolic function automatically adjusts to the “regular” demands of the workout.

8. Improved Brain Health

One study revealed weight lifting in rats showed a build-up in strength and a positive change in the cellular environment of their brain, enhancing the ability to think.

Your brain health starts to decline as you age, and your way of thinking and memory start to weaken. This is the reason why performing strength training can be vital to your brain health.

9. Blood Sugar Control

Unhealthy blood sugar levels can lead to type II diabetes. Strength training when you’re over 60 can better regulate your blood sugar levels.

Because the program promotes fat burning and weight loss, it aids in keeping your blood sugar in check. As you increase your strength under the program, the ability of your muscles to store glucose also increases, allowing you to regulate a healthy blood sugar level.

The program also helps decrease your fat-to-muscle ratio, which lowers the insulin levels needed for energy storage in your fat cells.

Strength Training Exercises You Can Try

Now that you know the many benefits of strength training for people over 60, it’s time you learn strength exercises you can try.

1. Seated Rotations

This exercise allows all your torso muscles to work, including your back and abs, which makes your upper body stronger. To do the workout, follow these steps:

• Secure a chair with a flat seat and sit tall on it.
• Hold a medicine ball or weight (8-15 pounds for men and 5-8 pounds for women).
• Hold the ball or weight at your chest level, with elbows out sideways and shoulders relaxed.
• Keep your knees and hips facing forward while you rotate your torso to your right as far as you can.
• Make sure you squeeze the muscles in your waist area.
• Rotate back to your starting position and do the same to your left. Make sure you achieve a controlled and slow movement.
• Alternate the sides for 12 repetitions, and you can do another set if you can.

2. Lateral Raises

Lateral raises make your body work on shoulder muscles, which you use when you lift or put something above your shoulder level. Follow these steps to do the workout:

• Stand with your feet hip-width apart.
• Hold free weights in both hands (5-12 pounds for men and 3-8 pounds for women).
• Slightly bend your elbows and keep your wrists straight.
• Raise your arms up to your sides.
• Stop on your shoulder level with palms facing the ground.
• Lower your hands back down and do this in 12 reps.
• You can do another set if you wish to.

3. Wall Push-Up

Push-ups let you work your upper body, and this one will let you ease into push-ups through the use of a wall instead of the floor. Here is how you perform it:

• Stand a few feet away from the wall with your abs in and back flat.
• Position your hands on the wall at the level of your chest but wider than your shoulders.
• Slowly bend your elbows while you lower your body towards the wall. Stop if your elbows are at a 90-degree angle.
• Push back and repeat.
• Repeat for 12 reps, and you can do another round if you wish to.

Note: The farther you stand from the wall, the harder this workout gets.

4. Step-Ups

This workout strengthens your knee muscles.

Note: If you have knee issues or injury, this exercise is not recommended.

Follow these steps:

• Do this exercise on a staircase. Stand at the bottom step.
• Take a step with your right foot.
• Bring your left foot next to your right.
• Step back down. You can hold onto the rail.
• Your right foot should be on the step as you step up and down with your left foot.
• Do 12 reps and then do the same for your other foot.

5. Hamstring Curls

This exercise routine works the muscles supporting the knees.

• Use a chair for balance and stand in front of it while holding it.
• Bend one knee and bring your foot behind your butt, like you’re kicking it.
• Keep your knee pointing towards the ground.
• Slowly lower it back down. Do this in 12 reps.
• Do the same with your other leg.

Strength training when you’re over 60 is a helpful way to restore your strength, balance, stability, and endurance. The benefits of the program go beyond improving your bones and muscles as it also provides wellness with your overall health and well-being.

You can do the senior exercise routines mentioned above or consult your physician on which exercises suit you best to keep you healthy and strong.

Are you over 60 years old? Do you workout? What routines do you do? 

Up Next:

• Exercise: Gene Activator For Health And Strength
• The Importance Of Muscular Endurance Exercise
• 15 Coffee Substitutes To Boost Your Energy Naturally

Editor’s Note: This post was originally published on June 14, 2017, and has been updated for quality and relevancy.

The post 9 Strength Training Benefits For Adults Over 60 appeared first on Juvenon.com.

Manage discomfort better and improve your quality of life with these supplements and vitamins for joints.

11 Best Vitamins and Supplements for Joints

1. Vitamin C

This well-known vitamin/antioxidant can help in reducing joint inflammation and pain by getting rid of free radicals from the body. Additionally, it protects joint connective tissues by promoting collagen production, the main protein found in our bone tissues and joints.

2. Vitamin B Complex

This group of water-soluble and non-antioxidant vitamins plays important parts in cell metabolism. B vitamins can help your joints by facilitating cellular functions like synovial fluid production and the strengthening of the surrounding tissues.

Synovial Fluid Definition: Found in the synovial joint cavities, this is a fluid with egg white-like consistency reduces friction during movement.

In a 2013 double-blind trial with 50 osteoarthritis patients, researchers gave the subjects either only Diclofenac (an anti-inflammatory drug) or a mixed dose of B vitamins (B1, B6, and B12). The researchers found that the patients who took the mixed dose reported less pain.

In another study, researchers tested the effects of combining vitamin B9 and B12. They found that the hand osteoarthritis patients who got the combined dose reported significantly better hand grip over the patients who took the placebo or vitamin B9 only.

A study of 72 osteoarthritis patients published in the Journal of Inflammation Research also reported that patients who regularly took vitamin B3 supplements showed improvements in joint mobility and overall symptoms by 29%.

Finally, vitamin B15 or Pangamic acid can also help with joint pain. It can reduce inflammation by diffusing lactic acid build up in the joints.

3. Vitamin D

Vitamin D is needed for muscle and bone function. It also helps with inflammation.

A review of studies published in 2016 found that rheumatoid arthritis (RA) patients had notably lower blood vitamin D concentrations than those without the condition. The researcher also concluded that RA patients tend to have vitamin D deficiency.

In a 2012 study, researchers posited that low vitamin D levels may be a risk factor for inflammatory conditions like RA. They also reported it may worsen inflammatory conditions.

4. Omega 3 Fatty Acids

In doses of 2-4 g, omega-3 fatty acids have shown to reduce pain associated with the following conditions:

• Rheumatoid arthritis inflammatory joint pain
• Neuropathic pain
• Chronic spinal pain autoimmune disease
• Fibromyalgia
• Depression
• Menstrual cramps

There are two types of omega-3 fatty acids found in fish oil. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DHA can both help reduce inflammation. However, DHA is more effective at reducing inflammation than EPA.

A 2014 research suggests both might suppress the immune system while a 2016 study reported that DHA might instead enhance immune function.

If you’re interested in trying omega-3 fatty acids, you can check out our very own Essential Omega-3 soft gels here.

5. Glucosamine

Glucosamine sulfate is naturally found in the fluid surrounding the joints. As we grow older, our glucosamine levels drop.

Glucosamine supplements are commonly made from other natural sources such as the shells of shellfish. However, there are also variants of these supplements made in a laboratory.

Glucosamine may help with inflammation, rebuilding bone tissues, and preventing the wear and tear of knee cartilage. It can, however, take a few months before improvements become notable.

6. Chondroitin

Chondroitin is usually used with glucosamine to help with cartilage repair and preventing joint pain. They’re usually mixed together in the same supplements.

Studies have found chondroitin sulfate can suppress body inflammatory pathways. Other studies also suggest it can slow down joint damage progression.

Despite this, a look at thousands of patients revealed that evidence only shows borderline benefits.

RELATED: Bad To The Bone: Three Foods That Can Be Bad For Your Bones

7. Calcium

Calcium is a familiar mineral closely linked to bone health. It is known to help in forming strong teeth and bones.

But taking calcium supplements can also help with knee joint pain by reducing inflammation. Aside from pills, you can also get vitamin D from milk, yogurt, broccoli, and dark leafy greens.

8. Methylsulfonylmethane (MSM)

Methylsulfonylmethane or MSM is a well-known supplement used for several conditions and symptoms.

This is a sulfur-containing compound present naturally in plant and animals. It’s also created chemically in powder or capsule form.

Patients looking for natural ways of relieving joint pain and reducing inflammation often use MSM.

One study reported a significant decrease in both physical and pain disability on patients after a 12-week course of MSM supplementation. However, there isn’t much data on its side effects or interactions with other medications.

9. Ginger Extract

Ginger has been long used in Asian medicine because of its anti-inflammatory properties similar to ibuprofen and COX-2 inhibitors. It can also suppress inflammatory molecules leukotrienes and turn off specific inflammatory genes, making it a potent pain reliever.

In a 2012 in vitro study, researchers tested the effects of ginger extract and reported it reduced inflammatory reactions in RA synovial cells like steroids.

It’s also been studied for osteoarthritis (OA). In one trial with more than 200 patients, ginger extract improved OA post-standing and walking pain.

10. Avocado Soybean Unsaponifiables (ASU)

Avocado Soybean Unsaponifiables (ASU) is a natural vegetable extract created from 1/3 avocado oil and 2/3 soybean oil. It can help the joints by:

1. blocking pro-inflammatory chemicals
2. preventing synovial cell deterioration
3. helping in repairing connective tissues

Small scale trials have reported the positive effects of ASU supplementation. In fact, in one study, patients taking ASU required a lower pain reliever dosage.

However, supplementation is generally most effective with knee arthritis patients.

11. Polyunsaturated Fatty Acids (PUFAs)

The benefits of polyunsaturated fats are ever-increasing. Research has shown that PUFAs supplementation can improve overall joint pain and decrease the need for pain medications in RA patients.

Joint pain can be severely debilitating. Taking supplements and vitamins for joints and overall bone health can help in improving your quality of life.

If you want to try any of these supplements, it is best to consult your doctor first before to identify which one suits your current condition best and at what dosage will you benefit the most.

Which of these supplements and vitamins for bones and joints have you already tried? 

RELATED: Cartilage Health: New Discoveries About Old Joints

Up Next: 

• 7 Best Pain Relievers That Are Natural And Holistic
• 4 Reasons Why Strength Training is Essential For Seniors
• Top 12 Fresh Vegetables To Add To Your Diet

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Keto fasting, or keto intermittent fasting, combines the anti-aging benefits of two popular ways of eating: the ketogenic diet and intermittent fasting. Keep reading to learn more!

RELATED: What You Need To Know About Fasting, Starvation Diet, and Caloric Restriction

In this article:

1. Promotes Weight Loss
2. Reduces Oxidative Stress
3. Enhances Mitochondrial Function
4. Reduces Sugar Levels
5. Reduces Triglycerides

Stay Youthful with Keto Fasting | 5 Benefits

What is the ketogenic diet? It is a diet that encourages the intake of fat and eliminates or minimizes the intake of carbohydrates to encourage ketosis. Ketosis occurs when the body uses fat as a source of energy instead of the sugar from carbohydrates.

What is intermittent fasting? It’s a way of eating which involves a regular and scheduled period of calorie restriction and food consumption. There are different forms of intermittent fasting, but the most popular one is the 16/8 method where you fast for 16 hours straight every day and only consume food within the remaining 8 hours.

What is keto fasting? It’s a diet that combines the principles and practices of the ketogenic diet and intermittent fasting. During the allowable eating periods, the meals should follow ketogenic guidelines of high fat and low carbs.

1. Promotes Weight Loss

Unfortunately, weight gain is associated with aging. Specifically, as you age, you tend to lose muscle mass and gain fat mass.

Excessive weight gain is a risk factor as you age and contributes to frailty. So, it’s important to keep your weight in check to promote healthy aging.

Both the ketogenic diet and intermittent fasting promote weight loss. So, when you practice these two together, you may be able to lose more weight.

Remember, the primary weight loss mechanism in the ketogenic diet is ketosis. Apart from limiting the intake of carbohydrates, fasting may contribute to ketosis as well.

When you fast, your sugar levels decrease, so your body will compensate for this by using your fat stores for energy. So fasting may actually make your body reach a state of ketosis quicker, which may lead to more weight loss.

2. Reduces Oxidative Stress

Oxidative stress is one of the main sources of premature aging. Oxidative stress occurs when there aren’t enough antioxidants to fight off the free radicals in our bodies.

Free radicals are molecules that are missing electrons, so they’re looking to “steal” electrons from other molecules which has a ripple effect that leads to cellular damage. So it’s important for our bodies to have antioxidants to prevent this.

Intermittent fasting can help reduce oxidative stress. On top of that, the ketogenic diet can also increase the production of antioxidants.

With keto fasting, you get both of these benefits! How great is that?

RELATED: “MIND” Your Diet For Better Brain Aging

3. Enhances Mitochondrial Function

Mitochondrion plays an important role in each cell. It’s responsible for producing energy and regulating cellular metabolism.

As we age, there’s a decline in the quality and activity of the mitochondrion. That’s because they regulate key aspects of aging such as:

• DNA mutations-mutations in genes can lead to cellular damage which can contribute to aging
• Inflammation-inflammation may cause tissue damage or injury which can contribute to aging
• Stem cell function-stem cells are special cells which can become any kind of cell in the body
• Cellular senescence-mechanism which prevents the cells from dividing and proliferating
• Proteolysis-process which breaks down proteins into polypeptides or amino acids
• Unfolded protein response-a response activated to respond to cellular stress

So, mitochondrial health plays an important role in preventing premature aging. Keto and intermittent fasting may help promote mitochondria health.

One study shows that the ketogenic diet increases mitochondrial glutathione levels. The mitochondrial glutathione is one of the few antioxidants that can make it into the cell’s mitochondria.

On the other hand, fasting can help improve mitochondrial networks. These networks activate certain pathways to respond to mitochondrial distress.

So, with keto fasting, you’re protecting your mitochondria in more than one way!

4. Reduces Sugar Levels

Blood sugar is known to be an “aging accelerator.” High glucose levels may put you at greater risk for diabetes and cardiovascular disease—both of which have a negative effect on the lifespan.

On top of that, one study demonstrates that people who have higher glucose levels tend to look older compared to those with lower glucose levels.

So in order to feel and look young, it’s important to maintain healthy glucose levels. The keto diet and intermittent fasting can help lower sugar levels.

Eliminating or minimizing the intake of carbohydrates directly impacts glucose levels because the body primarily uses it to make glucose. In fact, even in the absence of other forms of treatment, the keto diet has been found to improve blood sugar levels in people with type-2 diabetes!

On the other hand, fasting affects glucose levels in a different way. Short term fasting helps increase insulin among diabetics.

Insulin is a hormone that helps control the body’s glucose levels. Doctors often prescribe synthetic insulin as a means of controlling blood sugar levels among diabetics.

5. Reduces Triglycerides

Triglycerides are a form of fat in the body. High levels of triglycerides increase the risk of cardiovascular diseases like coronary heart disease and stroke.

Triglycerides may also have a negative effect on cognitive functioning as you age. Research shows that older adults with higher levels of triglycerides have poorer executive function skills.

So, triglycerides may not only have an impact on physical health but also on neurological health as well. In order to prevent this, it’s important to keep your triglycerides level within the normal range.

Keto fasting can help you lower your level of triglycerides. The keto diet is essentially a low carbohydrate diet, and low carb diets can help decrease triglyceride levels.

Top it off by adding intermittent fasting to the mix! The caloric restriction associated with fasting helps decrease triglyceride levels even if you don’t exercise!

It’s very important to consult your doctor before you make any drastic changes in your diet. In the meantime, there are anti-aging supplements you can try.

Once you get the go signal from your doctor, go ahead and try keto fasting! Hopefully, you will be able to experience a few of its anti-aging benefits.

Have you tried keto fasting? What benefits did you experience? 

Up Next:

• Beyond Diet and Exercise: Controlling Blood Sugar
• Diets High in Magnesium & Potassium Linked to Fewer Strokes
• The Importance of Muscular Endurance Exercise

The post 5 Ways Keto Fasting Provides Anti-Aging Benefits appeared first on Juvenon.com.

Do you find yourself frequently struggling with sad moods, tension, or feelings of overwhelm—even if you don’t understand why you feel that way? You’re not alone.

Your body chemistry can strongly affect your mood—for better or for worse. One key regulator of your mood is a neurotransmitter called serotonin, and unfortunately there are many ways—in addition to the natural aging process—that serotonin levels in your body can decrease, causing a profound dip in your moods.

Fortunately, there are also several safe and natural strategies you can employ to help restore your mood and your body’s optimal serotonin levels.

In this article, you will learn:

• The role of serotonin in mood regulation
• How your serotonin levels can be affected by stress, your digestive health, and environmental toxins
• And how the ingredients in Juvenon’s SeroLastin can help you reverse course on your lingering feelings of worry or sadness by helping to regulate your body’s serotonin production.

Serotonin and your mood

Serotonin is a compound that’s created and used by your nerve cells. It plays important roles in brain function and mood regulation, but also many other functions throughout the body. It’s a neurotransmitter, meaning that it can send and receive signals to and from the nervous system.

Low levels of serotonin have been linked to depression, anxiety, and panic disorders.^(1,2)

Additionally, selective serotonin reuptake inhibitors (SSRIs) are considered a first-line treatment for depression. These drugs actually help your body recycle serotonin so that you’re able to experience more of its benefits.

Therefore, the importance of serotonin for mood regulation can’t be overstated. Unfortunately, if you find yourself consistently sad, anxious, or upset—even if your circumstances don’t warrant those kinds of feelings—low serotonin may be behind it.

There are three main culprits that can sabotage your body’s ability to produce adequate levels of serotonin.

Stress

Short-term stress is a normal response to external threats, but long-term, chronic stress has become extremely prevalent today. And unfortunately, your body can’t function at its best when it’s always in “fight or flight” mode—as it is when you’re chronically stressed out.

When you’re stressed, your body’s circulating levels of the hormone cortisol (the “stress hormone”) increase. Cortisol causes your body to hold on to abdominal fat because it translates feelings of stress as a threat to survival, such as impending starvation. However most of our modern stressors aren’t threats to our survival. Cortisol may also cause food cravings and lead to weight gain.⁽³⁾

However, researchers have also found an interesting link between cortisol and serotonin. When cortisol is high (when you’re stressed out), your nerve cells are more likely to take up serotonin rather than allowing it to continue to circulate. This increased serotonin reuptake can lead to a functional decrease in serotonin levels, leading to a depressed mood. This is one possible way that stress may lead to depression.^(4,5)

Poor gut health

Surprisingly, most of your body’s serotonin is produced in the gut—where much of your nervous system is located.

The healthy bacteria—or probiotics—living in your digestive tract actually play a huge role in this serotonin production.^(6,7)

That’s why an unhealthy imbalance of gut bacteria—with large quantities of unhealthy bacteria compared to beneficial bacteria, or just low levels of beneficial bacteria in general—can throw off your body’s innate ability to produce that just right amount of serotonin.

Some solutions?

• A diet that’s rich in fiber, which serves as a food source—or prebiotic—for the healthy bacteria that reside in your gut, alongside
• Probiotic supplements or fermented foods, which are rich sources of probiotics on their own.

Toxins

Unfortunately, our modern environment is also one that can sap serotonin—causing you to feel listless or blue. Common toxins that may affect your serotonin production and that most people encounter on a regular basis include pesticides—like glyphosate and many others—and certain medications. Even air and water quality may play a role.^(8,9)

This one can be difficult to tackle, but if you feel that environmental toxins are contributing to your mood, some things that may help include:

• Eating more organic produce
• Using a water filter
• Using an air purifier

How SeroLastin Can Help

Juvenon’s SeroLastin is a uniquely formulated supplement that’s designed to target the key reason that many people fall into feelings of sadness or hopelessness and are unable to shake them: low serotonin.

Each ingredient in SeroLastin is research backed to support serotonin production or to help boost mood, improve brain function, or reduce feelings of tension and sadness.

Here’s a little bit about each ingredient in SeroLastin and why it was chosen.

Saffron extract

Saffron is a prized spice made from the flowers of the Crocus sativa plant. It’s rare and very expensive, and highly sought after not only for seasoning food but also as a natural dye and for its many potential health benefits. Some types of saffron can cost $2,000 per pound—or more!

Fortunately, even small amounts of saffron are packed with benefits. As the key ingredient in SeroLastin, we’ve included enough saffron for you to experience its potent serotonin-enhancing benefits (without its outrageous price). Researchers believe that crocins, the major active components of saffron, may be able to interact directly with the body’s serotonin system.⁽¹⁰⁾

B Vitamins

SeroLastin is made with three key B-vitamins—vitamin B6, vitamin B12, and folate—that play key roles in brain and nervous system function.

These three vitamins are particularly important when it comes to the metabolism of a substance called homocysteine. Homocysteine is an amino acid (a building block of protein) that’s needed in small amounts for optimal health. It mostly comes from the meat in your diet.

However, when you don’t get enough vitamin B6, vitamin B12, or folate, this amino acid can build up in your blood—leading to depressive symptoms and even brain damage in some severe cases.^{(14, 15, 16, 17)}

Here’s more about how these three B-vitamins play an important role in serotonin production and mood regulation:

• Vitamin B6: Vitamin B6 is a cofactor in the series of biochemical reactions that are used to create serotonin in your body. Low levels have been linked to depressive symptoms, and researchers have found that—in women especially—a higher vitamin B6 intake may improve mood ^{(18, 19)}
• Vitamin B12: Vitamin B12 plays several roles in the body in addition to regulating mood and optimizing brain function. Researchers have found a strong link between low vitamin B12 levels and depression.^{(15, 20)}
• Folate: Folate (also known as vitamin B9) is widely known for its importance during pregnancy to help prevent neural tube defects in babies. However, it continues to play an important role throughout your lifespan. Low folate levels are associated with depression, and folate supplementation may help with cognitive declines related to aging and reduce anxiousness.⁽²⁰⁾

One additional note about folate: Some people have a gene mutation known as the methylenetetrahydrofolate reductase (MTHFR) gene mutation—which can actually lead to high homocysteine levels even if you’re eating enough folate. This is because the folate you’re getting isn’t in a form that can be properly utilized by your body because of the MTHFR mutation. (15, 16)

That’s why the folate in SeroLastin is methylated. It can be effectively digested, absorbed, and utilized by people with or without the MTHFR gene mutation.

Ashwagandha extract

Ashwagandha is a powerful adaptogenic herb made from the Withania somnifera plant. As an adaptogen, it can help your body respond better to stress by increasing your ability to adapt (hence the name) and react in more beneficial ways to external and internal stress cues. (22)

Ashwagandha is thought to act on the hypothalamus-pituitary-adrenal (HPA) axis, a network involving your central and peripheral nervous system that controls your body’s stress response, in order to have its adaptogenic effects.

In one randomized controlled trial, researchers found that ashwagandha could significantly decrease stress, worry, and sadness in healthy, high-stress adults when compared to a placebo.⁽²³⁾

Alpinia galanga root extract

Alpinia galanga, or galangal, is a relative of ginger. It’s used in traditional Chinese medicine for several different purposes—including helping to heal infections and injuries.

However, research suggests that it may also be a powerful nervous system stimulant—meaning it can help your brain function more optimally and it can decrease “brain fog,” or mental exhaustion.

Two different animal studies have shown promising results. In one, researchers noted that A. galanga root extract protected the brain and helped preserve the memories of rats with amnesia. In another, researchers noted that A. galanga worked similarly to caffeine—meaning it could potentially serve as a replacement for that afternoon cup of coffee to help you power through the day.^{(24, 25)}

Summary

Although there are many factors that dictate your serotonin level—for good or bad—there are also some healthy lifestyle strategies you can incorporate to help you stave off sadness, worry, and anxiousness.

Managing stress, fostering healthy gut bacteria, and limiting your exposure to environmental toxins are three strategies that may help you to naturally restore serotonin balance.

In addition, using Juvenon’s SeroLastin is an effective, safe, and non-habit forming way to increase your body’s natural serotonin levels and improve your outlook.

References

1. Dell’Osso L, Carmassi C, Mucci F, Marazziti D. Depression, Serotonin and Tryptophan. Curr Pharm Des. 2016;22(8):949-954. doi:10.2174/1381612822666151214104826
2. Zangrossi H Jr, Graeff FG. Serotonin in anxiety and panic: contributions of the elevated T-maze. Neurosci Biobehav Rev. 2014;46 Pt 3:397-406. doi:10.1016/j.neubiorev.2014.03.007
3. Tchernof A, Després JP. Pathophysiology of human visceral obesity: an update. Physiol Rev. 2013;93(1):359-404. doi:10.1152/physrev.00033.2011
4. Tafet GE, Toister-Achituv M, Shinitzky M. Enhancement of serotonin uptake by cortisol: a possible link between stress and depression. Cogn Affect Behav Neurosci. 2001;1(1):96-104. doi:10.3758/cabn.1.1.96
5. Tafet GE, Idoyaga-Vargas VP, Abulafia DP, et al. Correlation between cortisol level and serotonin uptake in patients with chronic stress and depression. Cogn Affect Behav Neurosci. 2001;1(4):388-393. doi:10.3758/cabn.1.4.388
6. Strandwitz P. Neurotransmitter modulation by the gut microbiota. Brain Res. 2018;1693(Pt B):128-133. doi:10.1016/j.brainres.2018.03.015
7. O’Mahony SM, Clarke G, Borre YE, Dinan TG, Cryan JF. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res. 2015;277:32-48. doi:10.1016/j.bbr.2014.07.027
8. Judge SJ, Savy CY, Campbell M, et al. Mechanism for the acute effects of organophosphate pesticides on the adult 5-HT system. Chem Biol Interact. 2016;245:82-89. doi:10.1016/j.cbi.2015.12.014
9. León-Olea M, Martyniuk CJ, Orlando EF, et al. Current concepts in neuroendocrine disruption. Gen Comp Endocrinol. 2014;203:158-173. doi:10.1016/j.ygcen.2014.02.005
10. Georgiadou G, Tarantilis PA, Pitsikas N. Effects of the active constituents of Crocus Sativus L., crocins, in an animal model of obsessive-compulsive disorder. Neurosci Lett. 2012;528(1):27-30. doi:10.1016/j.neulet.2012.08.081
11. Tóth B, Hegyi P, Lantos T, et al. The Efficacy of Saffron in the Treatment of Mild to Moderate Depression: A Meta-analysis. Planta Med. 2019;85(1):24-31. doi:10.1055/a-0660-9565
12. Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Hum Psychopharmacol. 2014;29(6):517-527. doi:10.1002/hup.2434
13. Bostan HB, Mehri S, Hosseinzadeh H. Toxicology effects of saffron and its constituents: a review. Iran J Basic Med Sci. 2017;20(2):110-121. doi:10.22038/ijbms.2017.8230
14. Malouf R, Grimley Evans J. The effect of vitamin B6 on cognition. Cochrane Database Syst Rev. 2003;(4):CD004393. doi:10.1002/14651858.CD004393
15. Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005;19(1):59-65. doi:10.1177/0269881105048899
16. Graydon JS, Claudio K, Baker S, et al. Ethnogeographic prevalence and implications of the 677C>T and 1298A>C MTHFR polymorphisms in US primary care populations. Biomark Med. 2019;13(8):649-661. doi:10.2217/bmm-2018-0392
17. Saraswathy KN, Ansari SN, Kaur G, Joshi PC, Chandel S. Association of vitamin B12 mediated hyperhomocysteinemia with depression and anxiety disorder: A cross-sectional study among Bhil indigenous population of India. Clin Nutr ESPEN. 2019;30:199-203. doi:10.1016/j.clnesp.2019.01.009
18. Hvas AM, Juul S, Bech P, Nexø E. Vitamin B6 level is associated with symptoms of depression. Psychother Psychosom. 2004;73(6):340-343. doi:10.1159/000080386
19. Kafeshani M, Feizi A, Esmaillzadeh A, et al. Higher vitamin B6 intake is associated with lower depression and anxiety risk in women but not in men: A large cross-sectional study. Int J Vitam Nutr Res. 2020;90(5-6):484-492. doi:10.1024/0300-9831/a000589
20. Petridou ET, Kousoulis AA, Michelakos T, et al. Folate and B12 serum levels in association with depression in the aged: a systematic review and meta-analysis. Aging Ment Health. 2016;20(9):965-973. doi:10.1080/13607863.2015.1049115
21. D’Anci KE, Rosenberg IH. Folate and brain function in the elderly. Curr Opin Clin Nutr Metab Care. 2004;7(6):659-664. doi:10.1097/00075197-200411000-00011
22. Panossian A. Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals. Ann N Y Acad Sci. 2017;1401(1):49-64. doi:10.1111/nyas.13399
23. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186
24. Hanish Singh JC, Alagarsamy V, Diwan PV, Sathesh Kumar S, Nisha JC, Narsimha Reddy Y. Neuroprotective effect of Alpinia galanga (L.) fractions on Aβ(25-35) induced amnesia in mice. J Ethnopharmacol. 2011;138(1):85-91. doi:10.1016/j.jep.2011.08.048
25. Saha S, Banerjee S. Central nervous system stimulant actions of Alpinia galanga (L.) rhizome: a preliminary study. Indian J Exp Biol. 2013;51(10):828-832.

The post Increase Serotonin for Moods that Last! appeared first on Juvenon.com.

If you’re looking to ways to age well, look no further. Aging gracefully is possible with these daily habits.

1. Keep a Healthy Diet

Proper nutrition plays a crucial role in your overall well-being. Since it affects your body as you age, it’s important to watch what you nourish your body with.

Experts say it’s ideal to load up on low-glycemic foods such as fruits and vegetables, lean protein, and whole grains. A healthy, balanced diet also includes two portions of fish per week and low sodium intake.

Foods rich in omega-3 fatty acids, like salmon, flaxseed, and walnuts, are also crucial to a healthy diet. Apart from better skin health, omega-3 comes with other benefits such as improved eye health and lower risk of diseases.

Research reveals this kind of diet helps people age better by enhancing aging factors and preventing illnesses and premature death. Proper hydration is also key in promoting health, wellness, and youthfulness.

In contrast, fatty foods and sugary drinks can speed up the aging process. Overeating may also negatively affect your health and lead to a shorter life span.

Taking supplements which aid in metabolism, memory, blood flow, cell function, and other health processes may also be beneficial for you to age well.

2. Stay Physically Active

People who age well also establish regular physical activities. Whether it’s a quick morning jog or stroll, regular physical activity can do wonders for your overall wellness.

People rapidly lose muscle mass between the ages of 30 and 70. Exercise, particularly resistance workout, helps combat this by increasing muscle mass and strength.

Regular exercise also promotes better cognitive function. Studies show that regular physical activity helps prevent cognitive decline associated with learning and memory.

Since movement is important, it’s essential to keep yourself fit. The trick is to find an activity you love – like walking, for example – and do it regularly.

3. Get Sun Protection

Frequent exposure to harmful UV rays speeds up the aging of your skin. This is why it’s necessary to use sun protection, especially when you’re outdoors.

While sun exposure enhances the production of vitamin D, too much exposure not only gives you wrinkles, but it also increases your cancer risk.

4. Have Adequate Hours of Sleep

According to the National Sleep Foundation, adults should savor 7-9 hours of sleep every night. This is so as the body releases growth hormone during sleep, which assists in restoring the skin’s elastin and collagen.

Following a few tips can help you enjoy a quantity and quality shuteye. For example, you can cut back on caffeine late in the day and try aromatherapy to make your room more conducive for sleep.

RELATED: How to Fix Sleep Schedule Naturally | 9 Tips

5. Spend Time with Positive People

Studies show that social interaction is incredibly important for older people, too. This is why they are encouraged to establish new friendships and cut toxic connections.

One of the best ways to meet new people, make connections, and engage with the world is joining organizations that pursue your passion.

Doing so can help you gain new friends with the same interests all the while keeping you socially active. This engagement supports your physical, mental, and emotional health, helping you age well.

6. Laugh More and Often

There’s a good basis for the old saying, “laughter is the best medicine.” Several studies show that it brings enormous benefits to your health and body.

Laughter releases feel-good chemicals, reduces pain, and improves oxygen flow to the heart and brain. It also connects people emotionally and enhances physical performance.

The secret is to incorporate laughter into your daily routine by looking for activities that make you laugh. Consider watching humorous TV shows or hanging out with friends who have you laughing more and often.

7. Maintain a Positive Perspective and Attitude

Your brain is so powerful that what you think influences how you age. Studies found that seniors who perceive aging as a positive thing are more likely to recover from an illness or disability.

On the other hand, older people who associate aging with uselessness or helplessness stunt their wellness. Put simply, aging is a matter of attitude and perspective.

You have control over what you think, and what you allow to dominate your mind affects your overall disposition. If you want to age well, it helps to tackle life with a positive perspective and the right attitude.

Aging gracefully may not be an easy feat for some, but with a few diet and lifestyle changes, anything is possible. The secret is to stick to a healthy lifestyle and make each day count.

After all, every waking day is an opportunity to grow and learn more about yourself. It’s about taking control of what you can and learning to accept what you can’t gracefully.

Have you incorporated any of these tips in your daily routine? How did it feel to change your diet and lifestyle habits? 

Up Next:

• 11 Foods that Help You Look Younger
• 8 Benefits of Laughing to People’s Health
• The Newest Theory of Aging: Inflammaging

The post 7 Habits People Who Age Well Do Every Day appeared first on Juvenon.com.

How can enhancing endurance fitness help improve your overall health? Keep reading and find out here!

In this article:

1. Building Endurance and Strength Through Routine Workouts
2. What Are the Effects of Endurance Training on the Mitochondria of Muscle Cells?
3. Benefits of Building Muscle Endurance
4. How to Build Muscle Endurance

How Endurance Fitness Affects Your Cells

Building Endurance and Strength Through Routine Workouts

What immediately comes to mind when someone mentions exercise? Guilt perhaps?

Or maybe rationalizing? (I’m still pretty healthy even though I don’t exercise. A lot of my friends don’t exercise and they seem healthy.)

Of course, not everyone should run miles at a time like endurance athletes do, or lift massive weights. But, there is compelling evidence to support the significant health benefits, both physical and mental, of a daily regimen of exercise appropriate for you and your endurance fitness level.

“There is compelling evidence to support the significant health benefits of exercise.”

One form of exercise, endurance training, was the subject of a study at the Howard Hughes Medical Institute (HHMI) laboratory, located at Yale University School of Medicine.

For decades, scientists have known that physical activity like running and swimming, which increases heart rate and breathing, results in significant physiological changes or adaptations to improve muscle function and endurance fitness. For the first time with living human subjects, research demonstrated another beneficial effect of this type of exercise.

What is muscular endurance? This kind of exercise trains muscles to exert force against itself to develop resistance and the ability to recover from and develop immunity to trauma.

What Are the Effects of Endurance Training on the Mitochondria of Muscle Cells?

That is an important question which scientists have only recently answered. Prior to that, scientists knew that with endurance training, changes in muscle tissue might include increased production of new blood vessels and greater capacity of cells to store energy.

Endurance interval training also increases sensitivity to insulin so that glucose, as fuel, can enter cells more readily. All of these changes are directed toward improving the delivery of nutrients and fuel to satisfy the increased energy demands of the exercising muscle.

Beyond better fuel delivery, earlier animal and in vitro (cell culture) studies revealed something intriguing—an increased capacity of the cells which comprise the working muscles to burn fuel, especially fat, and thus to convert that fuel into energy.

In addition to that, endurance-conditioned cells continue to burn fuel, including fat—even when at rest. But why?

Chain Reaction

“Exercise that increases heart rate and breathing, results in improved muscle function.”

Exercise initiates a series of complex biochemical events in the muscle cells.

One of these, the production of a substance known as 5′ AMP-activated protein kinase (AMPK), activates a cellular tool called PGC-1 alpha. This tool, in turn, enters the control center of the cell, the nucleus, where it homes in on the on/off switches of specific genes to turn them on.

The activated genes produce proteins required to construct new fuel-burning organelles, the mitochondria.

What is the mitochondria? This is the part of the cell where energy production and respiration occur.

This explains why, as earlier research had shown, muscle cells isolated from an endurance-trained animal had a greater capacity to produce energy than cells isolated from a sedentary counterpart.

Simply put, more exercise produced more mitochondria/cell “furnaces” for more energy to make the exercise easier. The effects of endurance training on the mitochondria of muscle cells were clearly beneficial.

Animals to Humans

The early studies laid the groundwork for the team at the HHMI lab at Yale. They wanted to determine whether the same or similar changes occurred with humans, in particular, the effect endurance exercise has on the mitochondria in our skeletal muscle.

Faced with difficulties in applying the same techniques used with animals and cultured cells, the investigators realized a newly developed, non-invasive tool could yield similar information if applied to humans.

MRS Technology

“Do endurance-conditioned cells continue to burn fuel even at rest?”

The technique involved using a magnetic resonance spectrometer (MRS). This technology can accurately measure the amount of a nutrient containing a tag (13C-acetate) that is metabolized in the energy-producing cycle (the Krebs cycle or TCA cycle).

Two groups of human subjects were chosen for the study. Seven healthy males of normal weight who exercised in running-based sports a minimum of four hours a week were in one group.

The second group included eight males of similar age, weight, and overall health, but who did not participate in endurance training. Both groups were injected with the 13C-acetate nutrient.

After a fixed period of time and under non-working (resting) conditions, the muscle of the right calf was scanned with the MRS instrument.

Because the 13C-acetate is essentially converted to substances that are burned as fuel, the scans provided the investigators with information on the rate at which the tag was being metabolized (oxidized into other compounds during the production of energy) in the cell’s mitochondria.

Benefits of Building Muscle Endurance

The muscle endurance study resulted in identifying its various benefits to the human body. Some observations included more calories burned and more fat processed by the body.

While not much difference could be seen between the two groups at rest, a stark difference can be found in the mitochondrial level.

Check out the benefits when you build muscle endurance and enhance endurance fitness.

1. More Fuel Burned Without More Work

The results showed 54% more fuel burned in the TCA cycle in the endurance-trained group as compared to sedentary controls.

Interestingly, this burned fuel did not represent an increase in the production of ATP, the cellular chemical utilized by the muscle to do work (contract muscle). The amount of measured ATP in both groups was virtually identical.

“The innovative HHMI experiments used a magnetic resonance spectrometer.”

On the one hand, this is not too surprising as the measurements were taken at rest, when little muscle contraction is occurring and, therefore, little of the energy molecule, ATP, is necessary. But, on the other hand, the normal coupled reaction between fuel-burning and ATP production seems to have been disrupted in the endurance-trained subjects.

In other words, the muscle of the endurance-trained group was still burning more calories (released as heat and not converted to ATP), even while at rest.

2. Cutting Out Fat

A modern man/woman is exposed to excessive amounts of energy-rich foods. As a consequence, we are more likely to develop diabetes, heart disease, and other age-related conditions.

Previous animal and cell-culture studies have shown that exercise improves insulin sensitivity, guarding against insulin resistance, the precursor to diabetes. The recent HHMI research gives us even more insight into the potential long-lasting effects and benefits of exercise, specifically in relation to the fat-laden cells, including muscle cells, that have been associated with many health concerns.

Muscle endurance exercise, as demonstrated by the Yale team, activates cellular tools. They, in turn, increase the production of the cellular fuel-burning machinery (mitochondria) necessary to remove excess fat from cells, even while we sleep.

3. More Energy for More Activities

By burning more excess fat from cells, people with more muscle strength and endurance produce more energy to use. This means they can do more repetitions during workout sessions and even lift heavy weights more efficiently to improve endurance fitness.

This also gives you more energy for daily activities like lifting heavy objects or even going up and down the stairs. You can do more work longer without worrying about falling sick or feeling fatigued.

How to Build Muscle Endurance

Though the control group was injected with the 13C-acetate nutrient for purposes of the study, you can still build up muscle endurance through following one of several training plans.

1. Enroll in an Endurance Training Program

You can enroll in a training program that focuses on weight training in a fitness club, so you can build your endurance guided by a fitness coach or personal trainer.

Weight training, also known as resistance training, focuses on working a particular group of muscles to enhance its endurance fitness. It stretches, pulls, pushes, flexes, and extends the connective tissues in the muscles to strengthen them.

To do this, you’ll use fitness equipment like a kettlebell, weights, free weights, heavy weights, and other weight machines. You will also utilize resistance bands or tubes.

2. Try Circuit Training

If you want to work on improving your muscle endurance fitness at home, you can use your own body weight to work out. Try circuit training to build both muscle and cardiovascular endurance.

Each major muscle group should be trained two to three times a week using intervals of various machines or equipment. You should rest for 48 hours between resistance training sessions to let the muscles heal.

Building strength in the muscles also keeps bones dense and strong, lowering the risk of injuries to the musculoskeletal system.

3. Do Sit-ups

This muscle endurance exercise can train your muscles in the abdominal area by lifting your upper body weight repeatedly.

Follow these steps to do this training for endurance properly:

• Lie on your back. Bend your knees and keep your feet flat on the floor.
• Position your hands behind your neck while your elbows extend sideways.
• Clench your abdominal muscles and start to bring up your torso. Make sure you’re using your abdominal muscles to bring your body up.
• Bring your body down, still using your abdominal muscles.
• Do five sets with 25 reps each.

Tip: You can use a yoga mat to prevent your tailbone from rubbing against the ground and improve performance.

4. Perform Push-ups

Push-ups primarily help strengthen your deltoids, triceps, and chest. These are three major upper body muscles which aid in strengthening your endurance fitness.

Follow these steps to perform this personal training:

• Lie on your stomach.
• Start pushing your body up to a plank position using your hands and toes.
• Lower your body until your chest touches the ground, then push back up. This makes one count.
• Do five sets with 10-15 reps. Gradually increase the number of your push-ups as training days go on.

5. Execute Walking Lunges

Walking lunges help improve the hip flexor muscles which tend to become stiff or tight because of an inactive lifestyle.

Do the following steps to perform this physical fitness exercise:

• Stand with your feet shoulder-width apart.
• Use one leg to take a forward step.
• Drop your body down, making sure your legs form 90-degree angles.
• Push down using your front heel and then go back to standing position.
• Repeat the same steps with your other leg.
• Do five sets with 15 reps each on one leg. Do the same on the other leg (equaling to 30 lunges each set).

6. Do Squats

Squats help promote body-wide muscle building as it enhances your butt, lower back, abdominal muscles, calves, hamstrings, and quadriceps. They also strengthen the muscles in these areas.

Follow these steps to do this strength endurance training:

• Stand with your feet distanced wider than shoulder-width and toes pointing straight.
• Bend your legs and make sure your buttocks are on the same level as your knees. Your legs should be in a 90-degree angle.
• Push your body back up, squeezing through your glutes.
• Do five sets with 25 reps each.

Enhancing endurance fitness by performing muscular endurance exercises. They benefit the body from deep within the cells, making you feel and look better.

Make sure you do the endurance workouts properly to avoid injuries and to maximize the benefits on your muscles.

Support your endurance fitness training with an energy boosting dietary supplement. Juvenon Energy Boosting Formula is supercharged with 12 natural ingredients bound to sustain your body’s energy so you can train better and longer.

Are you building your muscular endurance now? Which endurance training exercises are you following? 

RELATED: Memory Loss and Exercise

Up Next:

• Rx for Combating Disease: Exercise
• Beyond Diet and Exercise: Controlling Blood Sugar
• The Aging Brain: Why We Forget and What Might Help

A group of investigators from a number of Pacific institutions recently published, “FOXO3A genotype is strongly associated with human longevity,” in the Proceedings of the National Academy of Sciences (PNAS). They reported on their findings regarding a specific genetic variation of FOXO3A.

This gene was investigated as a possible link to human aging based on previous work with lower forms of life (worm and fly), which identified a gene that, when mutated, seemed to confer longer life on the organism. The longevity-associated gene is involved in the regulation of insulin signaling pathways. Known as DAF-16 in the worm C. elegans, it is the counterpart of the human gene, FOXO3A, also associated with metabolic pathways regulated by insulin signals.

The investigators hypothesized a correlation between a similar mutation in the human FOXO3A gene and longevity in humans. They set out to test their theory by examining the frequency of a mutation in FOXO3A in a population of Japanese-American men living in Hawaii.

The subjects were divided into two pools, those who died before the age of 81, mean age 79 years (402 subjects), and those who lived 95 years or longer (213 subjects). Genetic material (DNA) was extracted from the blood cells of both groups and the FOXO3A gene was examined for specific genetic variation (mutations known as SNP).

The results of the gene analysis established a strong association between a specific SNP and longevity. This would seem to indicate that, like the worm and fly genes, the FOXO3A gene is, at least partially, responsible for longer life.

This Research Update column highlights articles related to recent scientific inquiry into the process of human aging. It is not intended to promote any specific ingredient, regimen, or use and should not be construed as evidence of the safety, effectiveness, or intended uses of the Juvenon product. The Juvenon label should be consulted for intended uses and appropriate directions for use of the product.

The post Endurance Fitness Training: Keeping The Mitochondria Furnaces Burning appeared first on Juvenon.com.

For many adults, blood pressure is a big concern—especially as they age. Unfortunately, the body goes through some changes during the aging process that can naturally increase blood pressure. Paired with unhealthy lifestyle choices that also lend themselves to increased blood pressure, this can lead to some health complications.

Fortunately, there are many natural ways to help manage your blood pressure. Most are lifestyle changes, but there are certain supplements that may help too—like Juvenon’s Thymogel, which contains blood pressure-reducing black cumin seed oil. Additionally, these lifestyle changes and supplements do much more than just help with blood pressure—they can promote better health in several ways.

In this article, you will learn:

• How your body regulates blood pressure using hormones, your kidneys, the endothelial linings of your blood vessels, and your sympathetic nervous system,
• How aging affects your blood pressure,
• Which lifestyle changes can help you to manage your blood pressure no matter your age,
• And how the black cumin seed oil in Thymogel works to promote healthier blood pressure and improve your general wellness.

Blood pressure regulation

A healthy blood pressure is vital because it’s what allows blood and oxygen to effectively travel to all of your various body tissues after being pumped out by the heart.

Blood pressure is regulated by a set of hormones collectively called the renin-angiotensin-aldosterone system. Blood pressure regulation is also dictated by the endothelial lining of your blood vessels and your nervous system.⁽¹⁾

The renin-angiotensin-aldosterone system regulates fluid and salt balance along with blood pressure. When there’s too much fluid in the blood, hormones in this system activate to send that extra fluid to the kidneys to be excreted. When there’s too much salt, these hormones will signal the body to hold on to extra fluid to dilute the salt, thereby increasing blood volume.

The endothelium of your blood vessels is what gives them their flexibility. It’s a membrane that can constrict or dilate in response to the renin-angiotensin-aldosterone system or from signals sent by the nervous system. When blood vessels constrict, blood pressure increases, and when the vessels dilate (widen), blood pressure decreases.

Finally, your sympathetic nervous system controls your “fight or flight” response. When you’re stressed out and this response is activated, it increases your heart rate so that blood is pumping harder and faster through your body—which can increase your blood pressure.

Effects of aging

As you age, your arteries tend to naturally become stiffer, which means the endothelial linings of your blood vessels aren’t as easily able to constrict or dilate to help manage your blood pressure levels.⁽²⁾

Researchers have noted that a general trend of aging is that arterial stiffness and blood pressure both increase hand-in-hand as people get older. Arterial stiffness can also be a precursor to increased blood pressure levels in people who are otherwise healthy.⁽³⁾

Additionally, researchers have also found that, as they age, women are more likely to have an “exaggerated” blood pressure response to physical activity—suggesting that aging (particularly in women) impedes the body’s ability to regulate blood pressure levels.⁽⁴⁾

Lifestyle management

Fortunately, there are many lifestyle factors that can make a significant difference in helping you manage your blood pressure—even as you age.

Here are 5 strategies you can employ to promote healthy blood pressure levels:

• Losing weight. If you’re overweight or obese, the extra weight you’re carrying exerts increased pressure on your whole body, which can increase your blood pressure. Eating a balanced diet with a moderate calorie restriction to promote steady and sustainable weight loss may help with this.
• Exercising. When your body is accustomed to exercise, both your heart rate and blood pressure will be lower during exercise—meaning that your body won’t have to work as hard to regulate these factors while you’re being physically active. Thus, the exaggerated blood pressure response to exercise is less likely to become an issue as you age.
• Watching your salt intake. Although most researchers now agree that not everyone needs to strictly limit their salt to manage blood pressure, there is a certain subset of the population that is “salt sensitive”. Extrapolated from one study on the topic, we can roughly guess that about half the population may be salt sensitive. This means that their blood pressure is very sensitive to the amount of salt in their diet. If you’re one of these salt sensitive individuals, then lowering your salt intake may help promote healthier blood pressure levels. Regardless, salt reduction is often recommended across the board because it can be difficult to test for salt sensitivity.⁽⁵⁾
• Managing your stress. When you’re under stress, your sympathetic nervous system activates—putting you in “fight or flight” mode. And when you’re chronically stressed, your sympathetic nervous system is continually activated—meaning that your heart is consistently pumping harder than it has to be, which can increase your blood pressure. Finding ways to manage your stress—be it yoga, journaling, therapy, or anything else that helps you relax—can help improve your heart rate and blood pressure.

In addition to these lifestyle strategies to help promote a healthy blood pressure, certain supplements may be of use.

How Thymogel can help

Juvenon has developed a product called Thymogel that can help promote healthy blood pressure levels due to a powerful, scientifically-backed ingredient: black cumin seed oil.

Here’s what the research says about the positive effects of black cumin seed oil on blood pressure.

Black cumin seed oil

Black cumin seeds, from the plant Nigella sativa, are native to the Middle East and western Asia. The oil from the seeds has long been used in herbal medicine for its many health-promoting effects.

One of the most scientifically supported uses of the oil is in regards to blood pressure management. It’s thought that black cumin seed oil may help reduce blood pressure in a number of ways:^(6,7)

• Diuretic function: Black cumin seed oil may act as a diuretic, meaning it helps rid your body of excess fluids. This could naturally reduce your blood pressure. Excess fluid means that your heart has to pump harder, which can increase blood pressure.
• Reduces nervous system overactivity: Your sympathetic nervous system controls your “fight or flight” reflex, and if it’s overactive it could be keeping your blood pressure more elevated than usual. Black cumin seed oil may help to regulate this activity.
• Increasing nitric oxide production: Nitric oxide is a gas that’s created by nearly every cell in your body. It’s a powerful vasodilator, meaning it helps your blood vessels to expand—allowing more blood to pass through. By widening your blood vessels, nitric oxide can also help lower blood pressure.
• Improving blood sugar and insulin levels: Insulin, the hormone that regulates your blood sugar levels, may also play a role in blood pressure regulation. Researchers have noted that many people who have elevated blood pressure also have elevated insulin levels. Black cumin seed oil may help regulate your blood sugar levels, resulting in a smaller need for insulin, which can lower your blood insulin levels over time.

In one 8-week study in healthy individuals, researchers divided the participants into three groups: one received 100 mg of black cumin seed oil extract daily, another 200 received mg daily, and the third received a placebo.⁽⁸⁾

At the conclusion of the study, researchers found that—compared to the placebo group—both black cumin seed oil groups experienced marked decreases in both their systolic (top number) and diastolic (bottom number) blood pressure values.

What’s more, there was a dose-dependent blood pressure response. This means that the group taking 200 mg of black cumin seed oil experienced larger declines in blood pressure than the group taking 100 mg of black cumin seed oil. No participants reported any side effects, either.

Another similar study investigated the effects of black cumin seed on blood pressure after a full year of use. In this study, 57 participants with type 2 diabetes received 2 grams of black cumin seeds daily for one year, and another 57 participants received a placebo.⁽⁹⁾

After a year, the black cumin seed group experienced significant decreases in both their systolic and diastolic blood pressure, as well as their mean arterial pressure and heart rate. Compared to the placebo group, the black cumin seed group’s diastolic blood pressure, arterial pressure, and heart rate were significantly lower.

Other studies have found that black cumin seed oil could improve blood sugar levels, fasting blood insulin levels, weight, waist circumference, body mass index (BMI), total cholesterol, and triglycerides—all of which contribute to improved overall health. Reductions in weight and fasting insulin levels may also aid in blood pressure management as well. (10, 11, 12)

All of this evidence suggests that, although black cumin seed oil can help promote a healthier blood pressure level, it can also help boost your overall wellness—no matter your age.

Summary

Your blood pressure is regulated by several factors, but unfortunately tends to increase during aging due to stiffening of the arteries.

However, younger and older adults alike can promote healthy blood sugar levels by maintaining a healthy weight, exercising regularly, limiting their salt intake (in the case of salt sensitive individuals), and reducing their stress levels.

Additionally, Juvenon’s Thymogel may help due to the powerful black cumin seed oil it contains. This oil has been scientifically shown to help reduce blood pressure, as well as promote overall wellness in a number of other ways.

For healthier blood pressure; healthy lifestyle choices and supplementing with Thymogel is a winning combination.

References:

1. Chopra S, Baby C, Jacob JJ. Neuro-endocrine regulation of blood pressure. Indian J Endocrinol Metab. 2011;15 Suppl 4(Suppl4):S281-S288. doi:10.4103/2230-8210.86860
2. Battistoni A, Michielon A, Marino G, Savoia C. Vascular Aging and Central Aortic Blood Pressure: From Pathophysiology to Treatment. High Blood Press Cardiovasc Prev. 2020;27(4):299-308. doi:10.1007/s40292-020-00395-w
3. Wu S, Jin C, Li S, et al. Aging, Arterial Stiffness, and Blood Pressure Association in Chinese Adults. Hypertension. 2019;73(4):893-899. doi:10.1161/HYPERTENSIONAHA.118.12396
   Trinity JD, Layec G, Hart CR, Richardson RS. Sex-specific impact of aging on the blood pressure response to exercise. Am J Physiol Heart Circ Physiol. 2018;314(1):H95-H104. doi:10.1152/ajpheart.00505.2017
4. Borah PK, Sharma M, Kalita HC, et al. Salt-sensitive phenotypes: A community-based exploratory study from northeastern India. Natl Med J India. 2018;31(3):140-145. doi:10.4103/0970-258X.255754
5. Rizka A, Setiati S, Lydia A, Dewiasty E. Effect of Nigella sativa Seed Extract for Hypertension in Elderly: a Double-blind, Randomized Controlled Trial. Acta Med Indones. 2017;49(4):307-313.
6. Bakker SJ, ter Maaten JC, Popp-Snijders C, Heine RJ, Gans RO. Triiodothyronine: a link between the insulin resistance syndrome and blood pressure?. J Hypertens. 1999;17(12 Pt 1):1725-1730. doi:10.1097/00004872-199917120-00009
7. Dehkordi FR, Kamkhah AF. Antihypertensive effect of Nigella sativa seed extract in patients with mild hypertension. Fundam Clin Pharmacol. 2008;22(4):447-452. doi:10.1111/j.1472-8206.2008.00607.x
8. Badar A, Kaatabi H, Bamosa A, et al. Effect of Nigella sativa supplementation over a one-year period on lipid levels, blood pressure and heart rate in type-2 diabetic patients receiving oral hypoglycemic agents: nonrandomized clinical trial. Ann Saudi Med. 2017;37(1):56-63. doi:10.5144/0256-4947.2017.56
9. Moustafa HAM, El Wakeel LM, Halawa MR, Sabri NA, El-Bahy AZ, Singab AN. Effect of Nigella Sativa oil versus metformin on glycemic control and biochemical parameters of newly diagnosed type 2 diabetes mellitus patients. Endocrine. 2019;65(2):286-294. doi:10.1007/s12020-019-01963-4
10. Kooshki A, Tofighiyan T, Rastgoo N, Rakhshani MH, Miri M. Effect of Nigella sativa oil supplement on risk factors for cardiovascular diseases in patients with type 2 diabetes mellitus. Phytother Res. 2020;34(10):2706-2711. doi:10.1002/ptr.6707
11. Rao AS, Hegde S, Pacioretty LM, DeBenedetto J, Babish JG. Nigella sativa and Trigonella foenum-graecum Supplemented Chapatis Safely Improve HbA1c, Body Weight, Waist Circumference, Blood Lipids, and Fatty Liver in Overweight and Diabetic Subjects: A Twelve-Week Safety and Efficacy Study. J Med Food. 2020;23(9):905-919. doi:10.1089/jmf.2020.0075

The post 5 Ways to Manage Your Blood Pressure – Naturally! appeared first on Juvenon.com.

What are the secrets to a long life and healthy aging?
And how can you kick those common aging laments to the curb?

Juvenon provides an essential foundation for cellular health and in turn renewed energy and vitality. But what else can you do to coax your cells to reverse their march toward old age?

The following tips can boost your chances of joining the growing ranks of centenarians who are squeezing out every last joyous drop of what life has to offer.

1. Persistence Pays

After some eight decades, the much quoted Longevity Project study revealed that the qualities of a prudent, persistent, well-organized person are the qualities that lead to a long life. It seems that conscientious people make healthier choices – who they marry, where they work and general lifestyle habits.

2. Diet Matters. A LOT

Countless studies examine what healthy centenarians eat. Turns out hundreds reside in the Mediterranean, where their diet is high in fruits, veggies, nuts and healthy fats. This diet has been linked to healthier older age, lower risk of heart disease and even protection against memory loss.

3. Get Friendly

Having a strong social network has been proven to extend life in numerous studies. Some posit that women tend to live longer because they have stronger social networks. But just staying connected via daily communication with loved ones is a no brainer. Aim to talk to a friend or family member every day. Some studies have shown that those with satisfying social relationships experience less mental decline due to aging and remain more mentally alert than their isolated peers.

4. Avoid the Couch!

Research proves that the equation is pretty simple:
Sitting for long bouts of time = A shorter lifespan and other health risks.
In fact, a 2011 study found that each hour people spent sitting and watching TV after age 25 was linked to a deduction of 22 minutes from overall life expectancy. Being active doesn’t necessarily mean hitting the gym 24/7. Simply puttering around the house, gardening, taking a stroll at the park or playing catch with a grandchild counts too!!

5. Adopt a Healthy Routine

It turns out that the longest living folks tend to have a fondness for daily and weekly routines. Routines that feature healthy diets, exercise and connecting with others are key. One study found 75% make it a point to laugh or giggle every day and 60% meditate or practice some spiritual activity each day.