Natural methods to feel Young and Vibrant
8 mins read
•
By
Leah Bush
• Jul 4, 2024
Aging is a natural part of life, but wouldn't it be wonderful to slow down the clock and feel youthful and vibrant for longer? Fortunately, there are many ways to support healthy aging through simple lifestyle changes and natural practices. Plus, innovative peptides like Sermorelin and Tesamorelin can give us an extra boost in our quest for youthfulness. Let’s explore how to age gracefully and maintain our vitality with a friendly guide to healthy aging!
The Power of Routine: Aligning with Your Body's Natural Rhythm
Our bodies thrive on routine. By aligning our daily activities with our natural circadian rhythm, we can improve our energy levels and overall well-being.
How to fix Circadian Rhythm?¹
Try waking up and going to bed at the same time every day, it may be difficult in the initial week, but as your body adjusts you will start feeling sleepy earlier every day which will make it easier for you to go to sleep at an appropriate time. Getting up early by choice will make your body adjust within a week.
Get plenty of natural light during the day and create a calming bedtime routine to promote better sleep.
Waking up early and going out for a 5-10 minute walk in the sunlight, and avoiding artificial lights 1-2 hours before you go to sleep can help greatly. These small adjustments can make a big difference in how we feel and age.
To read more about the importance of rest and sleep refer to our detailed blog about sleep. Link
Eat the Rainbow: Nourishing Your Body with Nutrient-Rich Foods
A healthy diet is a cornerstone of slowing down the aging process. Focus on eating a variety of colorful fruits and vegetables, lean proteins, healthy fats, and whole grains. Foods rich in antioxidants, like berries, nuts, and green leafy vegetables, help fight off damage from free radicals. Incorporate superfoods rich in anti-inflammatory properties, to keep your body in top shape. Some superfoods are as follows :²
Dark green leafy vegetables
Kefir, Garlic
Olive oil
Ginger
Berries, Green tea
Eggs
Legumes
Nuts and Seeds
Turmeric
Salmon
Avocado
Mushrooms
Stay Active: Finding the Right Exercise Balance
Exercise is essential for maintaining muscle mass, flexibility, and overall health as we age. Aim for a mix of cardiovascular activities, strength training, and flexibility exercises. Activities like walking, swimming, yoga, and tai chi are excellent choices.
You must ensure that you get adequate rest from your workouts, focus on flexibility and balance, lift some weights to have good bone density, strong joints and a healthy amount of muscle mass.
You can start by walking 10-15 minutes every day, and gradually increase the time and intensity as you get accustomed.
Instead of mindlessly lifting weights, it is good to start with functional strength training.
What is functional strength training?³
Functional strength training is a type of program that is focused on training the body for activities performed in daily life, sports or specific tasks like walking up the stairs, picking up a bag, playing with your kids etc.
The best Functional strength training exercises you can try are :
Squats
Reverse Lunges
Single leg deadlifts
Push ups, Burpees
Step-ups
Planks
Exercise routines like Pilates can also help.
Is pilates strength training? Yes, as it uses your own bodyweight as resistance, it can help you with building functional strength.
It is a good idea to split your week between weight training and cardiovascular focused exercises, with 2-3 rest days depending on how much energy you are spending.
Regular physical activity helps keep your heart healthy, strengthens bones, and improves mood, making you feel younger and more energetic.
Stress Less: The Importance of Mindfulness and Relaxation
Chronic stress can accelerate aging, but mindfulness and relaxation techniques can help manage it. Practice mindfulness through meditation, deep breathing exercises, or even mindful walking.⁴
You can even meditate while in bed. You may be wondering how to meditate in bed?
There are practices such as Yoga Nidra (an ancient relaxation technique which originated in India) which guides you through a practice of guided focus on breath, silent observation and bodily sensations. Here’s a good Youtube video to guide you through this practice.
Some people find mindfulness and meditation difficult. Why is mindfulness difficult for some people?
People might go into mindfulness practices with the expectation of an end goal, which will likely backfire because you are telling yourself that whatever state you are in is not warranted or unacceptable. Mindfulness is the ability or practice of being present, fully aware of where we are, what we’re doing and not being overly reactive or bring overwhelmed by thoughts or emotions. By looking at our thoughts and emotions objectively we can create a bit of distance between us and our thoughts.
Taking time for yourself and engaging in hobbies you enjoy can also reduce stress levels. The key is to find what works for you and make it a regular part of your routine.
The Gut Connection: Supporting Digestive Health
A healthy gut is vital for overall health and can impact how we age. Gut health depends heavily on your gut microbiome. People may wonder how to improve gut microbiome, this can be done by consuming foods that are rich in probiotics which support digestion and boost the immune system.
Some foods that are rich in Probiotics are :⁵
Yogurt
Kefir
Sauerkraut
Tempeh
Kimchi
Miso
Kombucha
Pickles
Avoiding or limiting the intake of highly processed foods also plays a big part in maintaining your gut health. These are :⁶ ⁷
Sugary drinks
Syrups and jams
Chocolates and candies
Potato chips
Pretzels
Dressings
Ice cream
Cakes and muffins
French fries and burgers
A well-functioning gut helps regulate hormones and absorb essential nutrients, contributing to a youthful appearance and feeling.
Peptide Power: The Role of Sermorelin and Tesamorelin
While lifestyle changes are crucial, peptides like Sermorelin⁸ and Tesamorelin⁹ offer exciting possibilities for healthy aging. Sermorelin stimulates the natural production of natural hormones, promoting muscle growth, fat reduction, and increased vitality. Tesamorelin helps reduce abdominal fat and supports a healthy metabolism. These peptides, when used under medical supervision, can enhance the effects of your healthy lifestyle and help you maintain a youthful glow.
Conclusion: Healthy aging is about more than just looking good; it’s about feeling your best and living a vibrant, active life. By making small, consistent changes to your daily routine, diet, exercise, and stress management, you can slow down the aging process naturally. And with the added benefits of peptides like Sermorelin and Tesamorelin, you have even more tools at your disposal. Embrace these strategies, stay curious, and enjoy the journey to a more youthful you. Here’s to your best years ahead!
Sources :
Schroeder AM, Colwell CS. How to fix a broken clock. Trends Pharmacol Sci. 2013 Nov;34(11):605-19. doi: 10.1016/j.tips.2013.09.002. Epub 2013 Oct 10. PMID: 24120229; PMCID: PMC3856231.
Minich, D. M. (2019). A review of the science of Colorful, Plant-Based food and practical strategies for “Eating the Rainbow.” Journal of Nutrition and Metabolism, 2019, 1–19. https://doi.org/10.1155/2019/2125070
Westcott, W. L. (2012). Resistance Training is Medicine. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/jsr.0b013e31825dabb8
Herr, R., Barrech, A., Riedel, N., Gündel, H., Angerer, P., & Li, J. (2018). Long-Term effectiveness of stress management at work: Effects of the changes in perceived stress reactivity on mental health and sleep problems Seven years later. International Journal of Environmental Research and Public Health, 15(2), 255. https://doi.org/10.3390/ijerph15020255
Syngai, G. G., Gopi, R., Bharali, R., Dey, S., Lakshmanan, G. M. A., & Ahmed, G. (2015). Probiotics - the versatile functional food ingredients. Journal of Food Science and Technology, 53(2), 921–933. https://doi.org/10.1007/s13197-015-2011-0
Processed foods and health. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/processed-foods/
Fang, Z., Rossato, S. L., Hang, D., Khandpur, N., Wang, K., Lo, C., Willett, W. C., Giovannucci, E. L., & Song, M. (2024). Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study. BMJ, e078476. https://doi.org/10.1136/bmj-2023-078476
Monis, A., & Maple, K. (2024). Sermorelin medical evidence. https://medicalantiaging.com/wp-content/uploads/2024/10/MAA-Sermorelin-Medical-Evidence.docx.pdf
Takara L. Stanley, Steven K. Grinspoon, Effects of growth hormone–releasing hormone on visceral fat, metabolic, and cardiovascular indices in human studies, Growth Hormone & IGF Research, Volume 25, Issue 2, 2015, Pages 59-65, ISSN 1096-6374, https://doi.org/10.1016/j.ghir.2014.12.005 (https://www.sciencedirect.com/science/article/pii/S1096637414001208)
Current version
Jul 4, 2024
Written by
Leah Bush (Acute Care Nurse Practitioner)
Fact checked by
Dr. Jonathan Hinds (MD, FACEP, Certified Physician)
Optimal aging
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Natural methods to feel Young and Vibrant
8 mins read
•
By
Leah Bush
• Jul 4, 2024
Aging is a natural part of life, but wouldn't it be wonderful to slow down the clock and feel youthful and vibrant for longer? Fortunately, there are many ways to support healthy aging through simple lifestyle changes and natural practices. Plus, innovative peptides like Sermorelin and Tesamorelin can give us an extra boost in our quest for youthfulness. Let’s explore how to age gracefully and maintain our vitality with a friendly guide to healthy aging!
The Power of Routine: Aligning with Your Body's Natural Rhythm
Our bodies thrive on routine. By aligning our daily activities with our natural circadian rhythm, we can improve our energy levels and overall well-being.
How to fix Circadian Rhythm?¹
Try waking up and going to bed at the same time every day, it may be difficult in the initial week, but as your body adjusts you will start feeling sleepy earlier every day which will make it easier for you to go to sleep at an appropriate time. Getting up early by choice will make your body adjust within a week.
Get plenty of natural light during the day and create a calming bedtime routine to promote better sleep.
Waking up early and going out for a 5-10 minute walk in the sunlight, and avoiding artificial lights 1-2 hours before you go to sleep can help greatly. These small adjustments can make a big difference in how we feel and age.
To read more about the importance of rest and sleep refer to our detailed blog about sleep. Link
Eat the Rainbow: Nourishing Your Body with Nutrient-Rich Foods
A healthy diet is a cornerstone of slowing down the aging process. Focus on eating a variety of colorful fruits and vegetables, lean proteins, healthy fats, and whole grains. Foods rich in antioxidants, like berries, nuts, and green leafy vegetables, help fight off damage from free radicals. Incorporate superfoods rich in anti-inflammatory properties, to keep your body in top shape. Some superfoods are as follows :²
Dark green leafy vegetables
Kefir, Garlic
Olive oil
Ginger
Berries, Green tea
Eggs
Legumes
Nuts and Seeds
Turmeric
Salmon
Avocado
Mushrooms
Stay Active: Finding the Right Exercise Balance
Exercise is essential for maintaining muscle mass, flexibility, and overall health as we age. Aim for a mix of cardiovascular activities, strength training, and flexibility exercises. Activities like walking, swimming, yoga, and tai chi are excellent choices.
You must ensure that you get adequate rest from your workouts, focus on flexibility and balance, lift some weights to have good bone density, strong joints and a healthy amount of muscle mass.
You can start by walking 10-15 minutes every day, and gradually increase the time and intensity as you get accustomed.
Instead of mindlessly lifting weights, it is good to start with functional strength training.
What is functional strength training?³
Functional strength training is a type of program that is focused on training the body for activities performed in daily life, sports or specific tasks like walking up the stairs, picking up a bag, playing with your kids etc.
The best Functional strength training exercises you can try are :
Squats
Reverse Lunges
Single leg deadlifts
Push ups, Burpees
Step-ups
Planks
Exercise routines like Pilates can also help.
Is pilates strength training? Yes, as it uses your own bodyweight as resistance, it can help you with building functional strength.
It is a good idea to split your week between weight training and cardiovascular focused exercises, with 2-3 rest days depending on how much energy you are spending.
Regular physical activity helps keep your heart healthy, strengthens bones, and improves mood, making you feel younger and more energetic.
Stress Less: The Importance of Mindfulness and Relaxation
Chronic stress can accelerate aging, but mindfulness and relaxation techniques can help manage it. Practice mindfulness through meditation, deep breathing exercises, or even mindful walking.⁴
You can even meditate while in bed. You may be wondering how to meditate in bed?
There are practices such as Yoga Nidra (an ancient relaxation technique which originated in India) which guides you through a practice of guided focus on breath, silent observation and bodily sensations. Here’s a good Youtube video to guide you through this practice.
Some people find mindfulness and meditation difficult. Why is mindfulness difficult for some people?
People might go into mindfulness practices with the expectation of an end goal, which will likely backfire because you are telling yourself that whatever state you are in is not warranted or unacceptable. Mindfulness is the ability or practice of being present, fully aware of where we are, what we’re doing and not being overly reactive or bring overwhelmed by thoughts or emotions. By looking at our thoughts and emotions objectively we can create a bit of distance between us and our thoughts.
Taking time for yourself and engaging in hobbies you enjoy can also reduce stress levels. The key is to find what works for you and make it a regular part of your routine.
The Gut Connection: Supporting Digestive Health
A healthy gut is vital for overall health and can impact how we age. Gut health depends heavily on your gut microbiome. People may wonder how to improve gut microbiome, this can be done by consuming foods that are rich in probiotics which support digestion and boost the immune system.
Some foods that are rich in Probiotics are :⁵
Yogurt
Kefir
Sauerkraut
Tempeh
Kimchi
Miso
Kombucha
Pickles
Avoiding or limiting the intake of highly processed foods also plays a big part in maintaining your gut health. These are :⁶ ⁷
Sugary drinks
Syrups and jams
Chocolates and candies
Potato chips
Pretzels
Dressings
Ice cream
Cakes and muffins
French fries and burgers
A well-functioning gut helps regulate hormones and absorb essential nutrients, contributing to a youthful appearance and feeling.
Peptide Power: The Role of Sermorelin and Tesamorelin
While lifestyle changes are crucial, peptides like Sermorelin⁸ and Tesamorelin⁹ offer exciting possibilities for healthy aging. Sermorelin stimulates the natural production of natural hormones, promoting muscle growth, fat reduction, and increased vitality. Tesamorelin helps reduce abdominal fat and supports a healthy metabolism. These peptides, when used under medical supervision, can enhance the effects of your healthy lifestyle and help you maintain a youthful glow.
Conclusion: Healthy aging is about more than just looking good; it’s about feeling your best and living a vibrant, active life. By making small, consistent changes to your daily routine, diet, exercise, and stress management, you can slow down the aging process naturally. And with the added benefits of peptides like Sermorelin and Tesamorelin, you have even more tools at your disposal. Embrace these strategies, stay curious, and enjoy the journey to a more youthful you. Here’s to your best years ahead!
Current version
Jul 4, 2024
Written by
Leah Bush (Acute Care Nurse Practitioner)
Fact checked by
Dr. Jonathan Hinds (MD, FACEP, Certified Physician)
Sources :
Schroeder AM, Colwell CS. How to fix a broken clock. Trends Pharmacol Sci. 2013 Nov;34(11):605-19. doi: 10.1016/j.tips.2013.09.002. Epub 2013 Oct 10. PMID: 24120229; PMCID: PMC3856231.
Minich, D. M. (2019). A review of the science of Colorful, Plant-Based food and practical strategies for “Eating the Rainbow.” Journal of Nutrition and Metabolism, 2019, 1–19. https://doi.org/10.1155/2019/2125070
Westcott, W. L. (2012). Resistance Training is Medicine. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/jsr.0b013e31825dabb8
Herr, R., Barrech, A., Riedel, N., Gündel, H., Angerer, P., & Li, J. (2018). Long-Term effectiveness of stress management at work: Effects of the changes in perceived stress reactivity on mental health and sleep problems Seven years later. International Journal of Environmental Research and Public Health, 15(2), 255. https://doi.org/10.3390/ijerph15020255
Syngai, G. G., Gopi, R., Bharali, R., Dey, S., Lakshmanan, G. M. A., & Ahmed, G. (2015). Probiotics - the versatile functional food ingredients. Journal of Food Science and Technology, 53(2), 921–933. https://doi.org/10.1007/s13197-015-2011-0
Processed foods and health. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/processed-foods/
Fang, Z., Rossato, S. L., Hang, D., Khandpur, N., Wang, K., Lo, C., Willett, W. C., Giovannucci, E. L., & Song, M. (2024). Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study. BMJ, e078476. https://doi.org/10.1136/bmj-2023-078476
Monis, A., & Maple, K. (2024). Sermorelin medical evidence. https://medicalantiaging.com/wp-content/uploads/2024/10/MAA-Sermorelin-Medical-Evidence.docx.pdf
Takara L. Stanley, Steven K. Grinspoon, Effects of growth hormone–releasing hormone on visceral fat, metabolic, and cardiovascular indices in human studies, Growth Hormone & IGF Research, Volume 25, Issue 2, 2015, Pages 59-65, ISSN 1096-6374, https://doi.org/10.1016/j.ghir.2014.12.005 (https://www.sciencedirect.com/science/article/pii/S1096637414001208)
Similar Health Guides
Optimal aging
with Sermorelin and Tesamorelin
Fill out a quick form to share your
medical history, helping us tailor the
perfect plan for you.
Optimal aging
with Sermorelin and Tesamorelin
Fill out a quick form to share your
medical history, helping us tailor the
perfect plan for you.