As we age, we become more conscious of their health and longevity – we want to live well and vibrantly! While a balanced diet and regular exercise are essential components of a healthy lifestyle, incorporating specific herbs and supplements into our daily routines can also help support healthy aging by reducing oxidative stress and inflammation, and boost our immune systems so we can fight off illnesses more effectively. In this blog, we will explore some of the most effective herbs and supplements for longevity.
- Turmeric is a spice widely used in Indian and Asian cuisine. It contains a powerful antioxidant called curcumin that has anti-inflammatory and anti-aging properties. Curcumin can help protect the body against chronic diseases like heart disease, Alzheimer’s, and cancer. It also supports healthy joint function and digestion.
- Ashwagandha is an ancient Ayurvedic herb that has been used for thousands of years to promote longevity and vitality. It is an adaptogen that helps the body cope with stress, which is one of the leading causes of aging. Ashwagandha can also boost immunity, support healthy sleep, and promote healthy aging of the brain and nervous system.
- Resveratrol is a natural compound found in grapes, red wine, and some berries. It has been shown to have both anti-oxidant and anti-aging effects by activating sirtuins, a group of proteins that regulate cellular processes related to aging. Resveratrol can also help protect the body against cancer and heart disease.
- Omega-3 fatty acids are essential fats that the body needs to function properly. They are found in fatty fish like salmon, mackerel, and sardines. Omega-3s can help reduce inflammation, lower blood pressure, and support healthy brain function. They also have anti-aging properties and can help protect against age-related cognitive decline.
- Coenzyme Q10 is a naturally occurring compound that plays a crucial role in energy production in the body’s cells. It also has powerful antioxidant properties and can help protect the body against oxidative stress, which is a major contributor to aging. Coenzyme Q10 can also support healthy heart function and lower the risk of heart disease.
- Vitamin D is a vital nutrient that the body needs for strong bones, a healthy immune system, and overall health and longevity. It is also important for healthy aging as it can reduce the risk of age-related diseases like osteoporosis, heart disease, and some cancers. Vitamin D can be obtained from sunlight (I suggest getting 15 mins of sunlight on your skin in the early morning, later in the day you will need SPF to protect your skin from aging UVAs), diet, or supplements – I take 1000 UI every day.
- Ginseng is an adaptogenic herb that has been used for centuries in traditional medicine to promote vitality and longevity. It contains compounds called ginsenosides, which have been shown to have anti-inflammatory and antioxidant effects, as well as support healthy immune function. Ginseng has also been shown to improve cognitive function, reduce stress, and improve overall quality of life.
- Bacopa is an herb traditionally used in Ayurvedic medicine to enhance brain function and promote longevity. It contains compounds called bacosides, which have been shown to have neuroprotective effects and support healthy brain function. Bacopa has also been shown to reduce anxiety, improve memory and learning, and support healthy sleep patterns.
- Rhodiola is an adaptogenic herb that has been traditionally used to promote longevity and reduce stress. It contains compounds called salidroside and rosavin, which have been shown to have antioxidant and anti-inflammatory effects, as well as support healthy immune function. Rhodiola has also been shown to improve mental and physical performance, reduce fatigue, and improve overall quality of life.
One of my favourite ways to incorporate some of these herbs into my diet is through a relaxing evening latte a few hours before bedtime as part of my wind-down routine.
Ingredients
3/4 cup unsweetened non-dairy mylk (I love Silk Almond & Cashew)
1 tsp turmeric powder
1/2 tsp ashwaghanda powder
1/2 tsp rhodalia powder
1/2 tsp ginger powder, or 1 tsp fresh grated ginger
Pinch of black pepper
Honey or stevia to sweeten (to your preference)
Instructions
Use a milk frother to warm and mix all of the ingredients together. Alternatively heat mylk and herbs in a small saucepan – be careful not to boil though.
Cognition Nutrition 