4 Tips for Healthy Aging
4 Tips for Healthy Aging
People worldwide are aiming to live longer and the key to enjoying those extra years is ensuring quality aging. It’s not just about getting older, it’s about getting older in good health. This is a global issue that affects everyone. How to achieve it?
What is aging?
Aging itself isn’t a disease, but it does make us more vulnerable. Good health in old age means maintaining independence, which involves two main aspects: mobility, which can be driving a car or simply going to the toilet; and cognitive health – your ability to think, learn, and remember. There is a link between them as being sedentary can negatively impact your cognitive health (1). So, how to limit the loss of mobility and maintain cognitive health?
Tips for Healthy Aging
1.Take Care of Your Mental Health: As people age, they may experience certain life changes, such as retirement, which is a significant risk factor for mental health issues like depression (2, 3). Depression, in turn, is an established risk factor for functional mobility impairment (4). Additionally, stopping work may often result in memory loss and experiencing reduced social interaction, both crucial for cognitive health. Social interaction is extremely beneficial for memory (5) and should be encouraged especially after retirement.
2.Stay Physically Active: Regular physical activity is crucial for successful aging as it preserves muscle performance, promotes mobility, and reduces the risk of falls, thereby significantly boosting physical well-being (6). Physical exercises like yoga or walking also improve psychological well-being (including depression) by reducing muscle tension (7). Moreover, physical activity supports brain health by promoting brain maintenancе (8). It induces biological and structural changes in the brain (9), increases blood flow and oxygen delivery to your brain, which helps with memory and learning by benefiting the hippocampus, a key memory structure (7). This is essential since aging is associated with memory decline (10). To prevent it, engage yourself in activities like jogging, running, cycling, or swimming.
3.Take Care of Your Cognitive Health: Some people may possess or develop a cognitive reserve that helps them resist cognitive aging and reduce the impact of potential brain damage (11). This means their brain can function well even when affected by similar levels of deterioration as others. Key factors that improve cognitive reserve include cognitive stimulation and lifelong learning (12). To increase focus and protect your memory, use it regularly. Try navigating without maps, memorize your relatives’ phone numbers, read or learn a new language.
4.Make Smart Food Choices: Consuming flavonoid-rich foods, such as berries or citrus fruits throughout life may help limit or even reverse age-related memory and cognitive decline. Polyphenols, found in these foods, improve synaptic transmission, increase synaptic plasticity, and enhance neurogenesis. These compounds not only provide various other health benefits that collectively support memory (10, 13), but also may enhance muscle health (14), which is important for maintaining mobility. Additionally, there is an inverse relationship between the intake of polyphenols and depressive symptoms—the more you consume, the less likely you are to experience depression (15), supporting both mental well-being and cognitive health.
Conclusion
Healthy aging is about maintaining physical and cognitive health. By staying active, caring for mental and cognitive well-being, and making smart food choices, you can enjoy your later years with greater independence and vitality. Aging well is not just about adding years to life but adding life to years.
How to promote longevity via cellular health?
How to promote longevity via cellular health?
Longevity refers to living a longer and healthier life. While aging is a natural process, it is possible to minimize the physical and cognitive decline that comes with it and reduce the risk of certain diseases. The question is: how to achieve this?
The body is a complex network of cells and tissues that communicate with each other to perform all its functions. This article will how longevity can be promoted at three levels:
- Cellular health, notably by combatting oxidative stress and making the mitochondria work better
- Organ health, notably by preventing arterial stiffness and by gut microbiota
- Whole body health by enhancing mobility, brain fitness and mental wellness.
What is oxidative stress?
Oxidative stress occurs when there is a physiological imbalance between the production of reactive oxygen species (ROS) and the cell’s ability to neutralize them.
Mitochondria, the organelles that produce energy for cellular functions, are also a production site of ROS. That is because cellular respiration, the metabolic pathway in mitochondria that produces energy, also generates ROS (1).
ROS are oxidants that can cause damage to cellular components like proteins and DNA, leading to the formation of toxic compounds. One such compound is 4-hydroxy-2-nonenal (4-HNE), which amplifies oxidative stress by damaging cell membranes (2).
Although our bodies have endogenous defense systems to combat oxidative stress, their efficiency decreases with age. Therefore, it is crucial to support mitochondria for longevity and overall cell health by including antioxidant-rich foods in our diet.
For instance, vitamin C contributes to mitochondrial well-being (3). Therefore, consuming vitamin C-rich foods, such as citrus fruits, help maintain mitochondrial health and cellular homeostasis. Another example is Haematococcus pluvialis, a type of microalga, naturally produces one of the strongest antioxidants: astaxanthin. Astaxanthin protects cell membrane by scavenging ROS in both the inner and outer layers (4).
What is the effect of aging on tissue health?
The tissues in our body are composed of groups of cells that share similar features and functions. Tissues are prone to deterioration with age. For example, aging is a major risk factor for vascular dysfunction and the development of vascular diseases.
Elastin and collagen are proteins that provide mechanical properties to blood vessels, with elastin contributing to their elasticity and collagen to their rigidity. As blood vessels age, they tend to become stiffer due to a decrease in elastin fibers and an increase in collagen fibrils.
A metabolic reaction that can amplify vessel stiffness is glycation. This reaction occurs between sugars and amino groups from proteins, lipids or nucleic acids, resulting in the formation of advanced glycation end products (AGEs). While the formation of AGEs is a normal part of metabolism, high levels of AGEs in tissues and circulation can be harmful (5).
How to prevent cognitive and physical decline with age?
Changes at cellular and tissue levels are perceptible in the physical and mental state of the body. As we age, the loss of muscle mass leads to general mobility issues and reduced strength. By the age of 80, 30% of muscle mass is lost, and this percentage can be higher if physical inactivity is combined with poor nutrition (6). This decline in muscle capacity is partly due to a decrease in both the number and functionality of mitochondria, resulting in less energy being produced for muscle tissues.
Additionally, aging makes problem-solving and memorization more challenging. Brain-derived neurotrophic factor (BDNF) is a protein crucial for neuronal cell survival and plasticity. It plays a key role in the generation of neurons in the central nervous system.
A balanced diet rich in red fruits is beneficial for cognitive health because of their high anthocyanins content, molecules known for their positive and protective effects on the nervous tissues (7). Studies have shown that a one-week supplementation of 180mg anthocyanin per day increased BDNF levels in healthy young adults (8).
Conclusion
Therefore, to promote longevity, it is important to include antioxidant-rich foods, stay mentally active, consume enough protein to support muscle mass, stay well-hydrated, and get sufficient sleep. Moreover, specific supplementation with nutrients that stimulate mitochondrial efficiency, protect arteries, promote brain fitness, mobility and mental wellness will further boost cellular health and overall longevity.
How can we support mitochondrial function?
How can we support mitochondrial function?
Supporting mitochondrial function is essential for maintaining overall health. Mitochondria serve as the cell’s powerhouses, responsible for energy production. Thus, maintaining mitochondrial health is key to cellular vitality and well-being.
The Key to Enhanced Mitochondrial Function
Hesperidin, a flavonoid abundant in citrus fruits (1), exerts multiple positive effects within cells. It acts as an effective scavenger of free radicals, safeguarding cells from oxidative damage. Specifically, hesperidin impacts mitochondrial function through several pathways:
Enhanced Efficiency: Research suggests hesperidin can boost mitochondrial efficiency, leading to improved cellular energy production (2).
Mitochondrial Protection: Hesperidin’s antioxidant properties are pivotal in shielding mitochondria from oxidative damage. It scavenges harmful radicals and helps preserve mitochondrial integrity, preventing dysfunction induced by oxidative stress (3).
Improved Resilience: Studies suggest hesperidin enhances mitochondrial resilience against various stressors, including environmental toxins and metabolic challenges (3). By reinforcing mitochondria’s adaptive capabilities, hesperidin supports overall cellular health and longevity.
Reduced Inflammation: Chronic inflammation can compromise mitochondrial function and induce cellular damage. Hesperidin’s anti-inflammatory properties help mitigate inflammation, indirectly supporting mitochondrial health (4).
Cardiovascular Benefits: Some research indicates hesperidin may support cardiovascular health by enhancing mitochondrial function in cardiac muscle cells (5), potentially improving heart function and overall cardiovascular wellness.
Incorporating hesperidin-rich foods or supplements into your diet may provide a natural means to support mitochondrial health and enhance overall well-being.
How to Support Mitochondrial Health?
Various lifestyle choices can elevate hesperidin levels in the body, promoting overall health:
- Dietary Choices: Consuming a diet abundant in citrus fruits is the primary strategy to boost hesperidin intake (6). Oranges, lemons, and grapefruits are excellent sources of this flavonoid. Incorporating these fruits into daily meals or snacks can significantly elevate hesperidin levels.
- Fresh and Whole Foods: Opt for fresh and minimally processed foods to maximize hesperidin content (7). Freshly squeezed citrus juices and whole citrus fruits contain higher hesperidin levels than packaged or processed alternatives.
- Cooking Methods: Choose cooking methods that preserve hesperidin content. Lightly steaming or stir-frying vegetables retains more hesperidin compared to boiling, which can leach out the flavonoid.
- Supplementation: Hesperidin supplements, available as capsules or tablets, offer a concentrated source for those not getting enough through diet alone (8).
- Physical Activity: Regular exercise can increase the bioavailability of flavonoids like hesperidin. Exercise improves blood circulation and metabolism, potentially enhancing hesperidin absorption and utilization.
Conclusion
Overall, hesperidin emerges as a valuable natural compound with the potential to support mitochondrial health and counteract oxidative stress-related disorders. Incorporating hesperidin supplementation or making dietary changes to increase hesperidin intake can further amplify these positive effects.
Actiful®: a key ingredient for healthy aging
Actiful®: a key ingredient for healthy aging
Are you looking for an impactful science-based ingredient to add to your energy and vitality supplement? Well, look no further as the research-based evidence is expanded on the key role of Actiful® in supporting energy production, improving mental wellness, and reducing oxidative stress.
How can we slow down the aging process?
Aging is a complex process (1) characterized by a gradual decline in physiological function and an increased susceptibility to various diseases. It encompasses a range of biological, psychological, and social changes that occur over time. At the cellular level, aging involves factors such as mitochondrial dysfunction and accumulation of damage from oxidative stress. These processes contribute to a decline in the efficiency of cellular repair and maintenance mechanisms.
Factors impacting the aging process
Additionally, genetic and environmental factors play significant roles in influencing the rate of aging. While aging is a natural and inevitable part of life, lifestyle choices, such as diet, exercise, and stress management, can impact the rate at which the aging process unfolds. Continuous research is taking place to study aging and better understand potential interventions to promote healthy aging and longevity (2).
A combination of diet and supplementation
Slowing down the aging process involves adopting a holistic approach that addresses various aspects of one’s lifestyle. A balanced and nutritious diet rich in antioxidants, vitamins, and minerals is crucial for maintaining cellular health and preventing oxidative stress. Regular exercise, adequate sleep and stress management can positively impact both mental and physical health (3). Avoiding harmful habits such as smoking and excessive alcohol consumption is also vital, as they accelerate the aging process.
Combining these lifestyle factors and taking appropriate supplements can create a foundation for a healthier and more vibrant aging experience. Adding supplements to the diet can be beneficial for healthy aging, as they can help address specific nutrient deficiencies and support overall well-being. They are often recommended for digestive health, immune support or cell function optimization. (4, 5)
Actiful®: clinically proven ingredient for healthy aging
Actiful® is a patent-protected plant-based ingredient for improved energy production, mental wellness and mitochondria support. It is standardized for hesperidin which is a key polyphenol extracted from sweet oranges (Citrus sinensis). Actiful® also contain pomegranate (Punica granatum), known to be rich in nitrate and useful for NO production, leading to vasodilation. Previous clinical data has already shown the beneficial properties that the combination of these polyphenols has in terms of enhanced physical performance (6, 7), mental health support (7), improved energy production by the mitochondria (8) and improved blood flow (9).
Recent clinical data further underlines the benefits that Actiful® brings to the table. The combination of hesperedin and pomegranate in a 350mg supplement capsule was provided to healthy seniors for 4 weeks in a randomised, blinded, placebo-controlled manner. In the end of the intervention period, the concentration of methylglyoxal (MGO) in the blood decreased by ≈ 10% (10). This is a statistically significant and clinically relevant result as MGO accumulation in cells leads to cellular disfunction and shorter cell life. Clearly, you would like to stimulate MGO scavenging, if you are targeting healthy aging.
The role of Actiful® in supporting the mitochondria
The mechanism of action of the polyphenols present in Actiful® is quite complex and apparently linked with benefits and protection for our mitochondria, the so called ‘powerhouse’ of the cells. Hesperidin and pomegranate are known for their antioxidant properties (11, 12), which contributes to the direct MGO scavenging. They also reduce oxidative stress which leads to support of the natural body’s detoxification mechanisms. All of the above mentioned benefits are directly linked with the potential of Actiful® to protect the mitochondria and support its function via the reduction of MGO, observed in the latest clinical data of Actiful® (10).
The potential of Actiful® for the supplements market
The latest data allows Actiful® to expand its market possibilities. It can be an active ingredient in vitality supplements for mid-aged adults and active seniors as well as in energy drinks and sports drinks. Actiful® can be marketed for its beneficial effects on vitality, mental wellbeing, energy production and mitochondria support.
Top 5 ingredients for men's health
Top 5 ingredients for men’s health
Incorporating health ingredients into daily routines helps to support men’s well-being and health. We will provide you with evidence-based recommendations on five key ingredients supporting men’s health and sexual function, including fenugreek seed extract, zinc, B vitamins, pomegranate extract, and hesperidin.
In today’s fast-paced world, prioritizing our health and well-being is becoming more and more important, also for men. As the increasing expectations and pressures of our lives continue to evolve, it is important for men to develop a proactive approach to maintain their physical, mental, and sexual health.
Health ingredients are designed to meet men’s health needs, ensuring that they stay healthy and full of energy. In this article, we will provide evidence-based recommendations on five key ingredients supporting men’s health and sexual function.
Fenugreek seed extract
As men age, they experience a decrease in testosterone levels. This phenomenon is also known as andropause. Testosterone plays a role in many aspects of health, including sexual function, muscle and bone mass, energy levels, and metabolism. One of the ingredients that may help to combat the problems related to andropause is fenugreek seed extract . Fenugreek (Trigonella foenum-graecum) is a very interesting herb with many potential health benefits.
A study performed on 120 healthy men showed that a 12-week supplementation of fenugreek seed extract (600 mg/day) increased testosterone levels and improved sexual function, compared to placebo [1]. Also, supplementation of fenugreek seed extract in healthy male athletes resulted in increased fat-free mass, lean body mass, and elevated testosterone levels compared to placebo [2]. These findings suggest that fenugreek seed extract is a promising ingredient for men’s health, especially in terms of increasing testosterone levels and improving sexual function.
Zinc
Zinc is an essential mineral, which means that it is not produced by the body itself. It plays an important role in many physiological functions, such as supporting the immune system and healing damaged cells. Zinc is a critical mineral for men’s health as even a small deficiency can impact the immune system, cardiovascular health, reproductive function, and fertility [3].
Sufficient intake of zinc contributes to normal fertility and sexual function in males. Low levels of zinc are related to low levels of testosterone. Besides, it is also important for the normal functioning of the immune system, and the maintenance of bone health [4].
Therefore, we can state that zinc is an important mineral that can help men improve their sexual health and energy levels and maintain a healthy immune system.
B Vitamins
B vitamins play a vital role in the human body. They are involved in many important functions. For example, they are crucial for energy production, oxygen support, and bone health.
The vitamin B complex consists of a total of eight B vitamins, with several of them having beneficial effects on men’s health, for example:
– Vitamin B12: Adequate levels of vitamin B12 are important for the production of red blood cells, which are responsible for oxygen transport. Also, studies showed that vitamin B12 is important for bone health [5, 6].
– Vitamin B9: Vitamin B9, also known as folate, is not only an important vitamin for women but also for men. Research has shown that folate contributes to the reduction of fatigue, which is a common complaint nowadays [7].
– Vitamin B6: Vitamin B6 plays a vital role in energy and vitality. Intake of this vitamin contributes to normal energy metabolism. Studies also showed that it leads to a decrease in fatigue and tiredness [8].
– Vitamin B5: Pantothenic acid, also known as vitamin B5 is an essential vitamin, which plays a vital role in various functions in the body. It is mainly known for its important role in the metabolism of food, leading to energy production [9].
All in all, B vitamins are important for energy production. Increased energy levels lead to improved stamina and sexual performance.
Pomegranate extract
Pomegranate (Punicagranatum L.) is a fruit that contains lots of healthy phytochemical compounds, such as polyphenols, flavonoids, and nitrates [10]. These phytochemicals have many antioxidant and anti-inflammatory qualities beneficial for men’s health [11].
The polyphenols within pomegranate fruit are the main bioactive compounds responsible for the various health benefits attributed to this extract. The peel of the pomegranate contains the highest amounts of polyphenols. Two of the primary polyphenols in the peel are ellagitannins (punicalagin and punicalin) and ellagic acid [12].
Studies showed that pomegranate extracts are associated with the treatment and prevention of many diseases and disorders in men , such as cardiovascular diseases, infertility, and erectile dysfunction [13, 14, 15]. For example, pomegranate has a positive effect on blood flow, key for erectile function and sexual performance [16].
Hesperidin
Hesperidin is a bioflavonoid found in citrus fruits, abundant in sweet oranges (Citrus sinensis). After ingestion, hesperidin is converted to hesperetin by the microbiome. Hesperetin is considered the active metabolite of hesperidin and has been shown to have several beneficial health effects for men.
One of the health effects of hesperidin is that it has antioxidant activity, through neutralizing Reactive Oxygen Species (ROS) [17]. This may eventually lead to enhanced overall well-being and an increase in energy when you need it most. This antioxidant activity also has a positive effect on fertility in men, since free radicals (ROS) decrease sperm motility and increase DNA damage [18].
Additionally, hesperidin is known for its positive effect on blood flow. The active ingredient achieves this by increasing the availability of nitric oxide [19]. Eventually, this leads to an improved supply of nutrients and oxygen during physical and sexual activity, and to an improved erectile function.
Actiful®: An ingredient containing hesperidin and punicalagin
Actiful® is a natural orange and pomegranate complex and is standardized for highly bioavailable hesperidin and punicalagin: the primary polyphenols present in sweet orange (Citrus sinensis) and pomegranate peel (Punica granatum).
The health benefits of this ingredient have been scientifically validated and confirmed through multiple randomized double-blind controlled trials. It is clinically proven that Actiful® results in enhanced physical performance in men [20, 21].
Actiful® not only influences physical performance. It also boosts energy levels by targeting the mitochondria within the cells [22]. Additionally, Actiful® has been demonstrated to positively impact mental health [19].
Lastly, it has been shown that Actiful® positively affects blood flow [21], by increasing the availability of nitric oxide. Hereby it promotes improved erectile function in men, leading to longer-lasting erections.
Overall, Actiful® stands as a promising and scientifically backed choice for men aiming to improve their physical performance, sexual function, and overall health.
New publication of clinical data: Actiful® reduces Methylglyoxal, an important marker for healthy aging
New publication of clinical data: Actiful® reduces Methylglyoxal, an important marker for healthy ageing
Press release
A randomized double blinded crossover study performed by Maastricht University, showed the potential of Actiful® as a dietary modulator against advanced glycation end-products (AGEs). AGEs are associated with various age-related chronic diseases. After a 4-week period of Actiful® consumption in healthy elderly subjects, plasma levels of methylglyoxal (MGO) decreased significantly by 9.8% (p = 0.042). These new clinical results highlight Actiful®’s potential to mitigate age-related diseases like diabetes, vascular dysfunction and neurodegeneration.
Actiful®: an energy-boosting ingredient developed by BioActor
Actiful® is a clinically validated blend of Citrus sinensis (sweet orange) and Punica granatum (pomegranate) extracts. These plants are abundant in bioactive polyphenolic components, mainly flavonoids (1, 2) . Actiful® has a dual mode of action: by increasing synthesis of nitric oxide and by improving ATP production through an increased mitochondrial respiration efficiency (3). In the first clinical study, Actiful® demonstrated to improve energy, mood and antioxidant status in healthy elderly individuals. Actiful® is used globally by leading supplement brands in a vast array of products supporting an active lifestyle and healthy aging.
The study: A Citrus and Pomegranate Complex Reduces Methylglyoxal in Healthy Elderly Subjects: Secondary Analysis of a Double-Blind Randomized Cross-Over Clinical Trial
Introduction
This study (4) was published in the International Jouranl of Molecular Sciences . It focuses on the evaluation of additional biomarkers and the effect of Actiful® in reducing the concentrations of reactive α-dicarbonyl compounds (specifically methylglyoxal, glyoxal, and 3-deoxyglucosone) in the blood of healthy elderly participants. These α-dicarbonyls are known to contribute to the formation of advanced glycation end-products (AGEs), which are associated with various chronic diseases, including diabetes and cardiovascular diseases (5).
Methods
Thirty-six healthy elderly subjects were recruited for this double-blind, randomized crossover clinical trial. They received either 700 mg of Actiful® in capsules, or a placebo for four weeks, with a 4-week washout period in between.
Blood samples were collected during the test day to measure α-Dicarbonyls in plasma. This was achieved via ultra-performance liquid chromatography tandem mass spectrometry.
Results
A significant reduction in plasma methylglyoxal concentrations was observed during a 4-week supplementation period. This reduction suggests a potential benefit in terms of reducing the formation of harmful AGEs, which could be attributed to the antioxidant properties of the active compounds in the supplement. The observed reduction in methylglyoxal was around 9.8%, which could be of clinical relevance in preventing or managing age-related conditions related to AGEs formation, like cardiovascular related diseases, diabetes and neurodegeneration. This confirms the importance of exploring promising nutraceuticals like Actiful® as potential healthy ageing strategies to mitigate the impact of reactive α-dicarbonyl compounds on health.
Conclusion
This study demonstrates the great potential of Actiful® for playing a role in healthy ageing. This is indicated by the significant reduction in AGEs, specifically MGO, found in the present study.
About BioActor
BioActor, based in Maastricht, Netherlands is part of the Solabia Group and has developed a range of proprietary bioactive ingredients for the nutrition & healthcare industry. We focus on the development of innovative activities that address active living and healthy ageing. Our goal is to provide the nutrition & healthcare industry with science-based innovations that confer a real health benefit to the consumer.
Feel free to contact via info@bioactor.com for more information on the possibilities Actiful® has to offer. Further information can also be found on: https://actiful.eu and https://solabianutrition.com/products/actiful