{"id":43370,"date":"2024-10-30T09:33:47","date_gmt":"2024-10-30T16:33:47","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/?p=43370"},"modified":"2024-11-04T15:03:31","modified_gmt":"2024-11-04T22:03:31","slug":"my-longevity-playbook","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/health\/my-longevity-playbook\/","title":{"rendered":"My Longevity Playbook"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_fullwidth_image src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2024\/10\/longevity_banner_1000x480-copy.png” alt=”Middle age woman smiling lifting weights” title_text=”longevity_banner_1000x480 copy” admin_label=”Fullwidth Image” _builder_version=”4.27.2″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”][\/et_pb_fullwidth_image][et_pb_fullwidth_code raw_content_tablet=”<\/p>\n

Parents face ongoing challenges in raising healthy, well-nourished children in a world where sugary temptations lurk around every corner.<\/p>\n

” raw_content_phone=”” raw_content_last_edited=”on|desktop” admin_label=”Text – Fullwidth Leader Text” module_id=”fullwidth-leader-text” _builder_version=”4.27.2″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]Find your blueprint to healthy longevity as you take note of the aches and strengths in your body and soul. <\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.27.2″ header_font=”|700|||||||” header_text_color=”#509aa6″ header_font_size=”40px” header_line_height=”40px” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ header_font_size_tablet=”” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_letter_spacing_last_edited=”off|phone” header_line_height_tablet=”” header_line_height_phone=”30px” header_line_height_last_edited=”on|phone” z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]<\/p>\n

I can\u2019t count how often patients have told me, \u201cDon\u2019t get old.\u201d When I first started practising in my late 20s, aging was so far from my mind that hearing that every week didn\u2019t faze me. Now that I have experienced some age-related changes, I can respect where they were coming from. Full disclosure: I am now in my mid-forties but don\u2019t consider myself midlife. You can only be midlife if you set an expiration date on yourself. I plan to get old, and I am excited about it.\u00a0<\/span><\/p>\n

In my clinical practice, I strive to help my patients understand how aging can be a challenging journey that motivates even the hardest of hearts. Rather than focusing on lifespan, I focus on health span.<\/strong> Longevity should have nothing to do with prolonging life because we want to reach a certain decade. Rather, it should refer to a life that embraces healthy growth and change while harnessing meaning and health.<\/p>\n

My longevity playbook has seven core strategies that focus on the day-to-day nutrients necessary to achieve my goals for a lengthy health span. Nerding out on geroscience helped me tailor this routine with carefully chosen players using evidence-based research.<\/p>\n

Replenish<\/h5>\n

Checking for nutrient deficiencies is important. I encourage patients to get tested for vitamin D. One-third of Canadians and 42% of Americans have insufficient vitamin D levels, so knowing where you sit in the range can help you determine your daily required intake. One recent study found that supplementing with 1000 IU of vitamin D3 encapsulated in a unique delivery system \u2013 LipoMicel \u2013 raised levels close to seven times higher than taking 1000 IU of a standard vitamin D3.<\/p>\n

Revive<\/h5>\n

When I first noticed a bout of brain fog that didn\u2019t go away, I was concerned. This small scare encouraged me to dive deeper into the science of cognitive health, where I found magnesium L-threonate. Magtein\u00ae is an MIT-developed form of magnesium L-threonate that is highly effective in crossing the blood-brain barrier. Once there, it supports synaptic (brain cell connection) density. In one study, supplementation with Magtein magnesium L-threonate for 12 weeks led to a <\/b>20% improvement in executive function and a 13% improvement in working memory, equating to a remarkable nine-year reduction in brain age. So, it was a no-brainer for me!<\/p>\n

Reduce<\/h5>\n

A.k.a. anti-oxidize \u2022 cellular energy generation. Antioxidants scavenge free radicals directly, and one that you likely already have in your cabinet is vitamin C. Others include vitamin E, CoQ10, and N-acetyl-L-cysteine (NAC). NAC is a precursor to our master antioxidant, glutathione. It plays key roles in detoxifying compounds, including heavy metals and persistent organic pollutants (POPs), and it directly scavenges free radicals. Low levels of glutathione have been associated with chronic exposure to chemical toxins and alcohol, macular degeneration, and neurodegenerative disorders.<\/p>\n

Rebalance<\/h5>\n

After combating several significant stresses in my life, I knew I had to find balance. Two things that work well for me are slowing down and practising gratitude. Engaging in twenty minutes of daily mindfulness exercises promotes self-compassion and is linked to improved mental health, well-being, and quality of life. Practising gratitude helps me reflect on the positive things in my life while changing the perspective of the not-so-positive and finding silver linings. When I need more support, I reach for the adaptogenic herbal extract, KSM-66\u00ae Ashwagandha, from the herb\u2019s root KSM-66 can support a reduction in blood cortisol levels and perimenopause symptoms, including both psychological (mood, irritability, anxiety, and exhaustion) and physical aspects (hot flashes, night sweats), as well as improve overall quality of life.<\/p>\n

Regenerate<\/h5>\n

Another nutrient that I have relied on to help balance cortisol levels is phosphatidylserine (PS). And, this fat-based compound also plays a key role in neuron cell structure and function, improving memory, mood, and stress-coping mechanisms because of its ability to act exclusively on brain cell membranes. When it comes to supplements, especially fat-based ones, look for those derived from non-GMO sources and with proof of contaminant testing. These are both signs of high quality and purity \u2013 exactly what your brain deserves.\u00a0<\/span><\/p>\n

Resist<\/h5>\n

It sounds apocalyptic, but as we age, zombie cells are on the rise. Also known as senescent cells, these cells no longer divide but promote inflammation and play a role in developing age-related diseases. Nutrients, including curcumin, found in turmeric; quercetin, found in onions and apples; and resveratrol, found in red grapes and red wine, are senolytic, meaning they help clear these cells, reducing age-related cellular damage.<\/p>\n

Restore<\/h5>\n

Nicotinamide mononucleotide\u202f(NMN) is a biologically active form of vitamin B3 that the body relies on to make the anti-aging metabolite nicotinamide adenine dinucleotide (NAD+). NAD+ is found in every cell in the body and is essential for hundreds of metabolic processes. By middle age, the body\u2019s NAD+ levels fall to half their youthful levels. Declining NAD+ is a known factor in many metabolic and age-related health problems, contributing to underlying conditions such as muscle and hearing loss, fatigue, and cognitive decline. As a direct precursor to NAD+, supplementing with NMN helps replenish age-related declines, which is why it\u2019s a key feature offensive player in my longevity game.<\/p>\n

After more than two decades in medicine and being a mother of a toddler in my forties, I have learned much about aging. But I embrace that my best years can start right now. My longevity playbook\u2019s defensive and offensive moves are ultimately individualized medicine, so what works for me may not be anyone else\u2019s healthy aging solution. I encourage you to find your blueprint to healthy longevity as you take note of the aches and strengths in your body and soul.\u00a0<\/span><\/p>\n

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I can\u2019t count how often patients have told me, \u201cDon\u2019t get old.\u201d When I first started practising in my late 20s, aging was so far from my mind that hearing that every week didn\u2019t faze me. Now that I have experienced some age-related changes, I can respect where they were coming from. Full disclosure: I […]<\/p>\n","protected":false},"author":76,"featured_media":43374,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"

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How to Clone this Content (Note: This is an H2)<\/h2>

To make the process of adding new articles to the WV site as simple as possible, please follow these steps.<\/p>

  1. Duplicate the Template Page<\/strong>
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            4. Update the Yoast SEO Settings<\/strong>
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                  This is an H3 I'm making this long so I can test the line height settings<\/h3>

                  And this is yet another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

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                  This sentence is an H4 I'm making this long so I can test the line height settings<\/h4>

                  Here is another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

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                    1. This is an ordered list<\/li>
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                    3. This is good for explaining a process or ranking<\/li><\/ol>
                      And lastly an H6 I'm making this long so I can test the line height settings<\/h6>

                      Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

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                      References<\/h4>
                      1. Shifren JL, Mons BU, Russo PA, et al. Problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978.<\/li>
                      2. Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Med. 2010; 7(2pt 1):645-653.<\/li>
                      3. Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.<\/li><\/ol>

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