5 Tips To Healthy Aging – A Longevity Roadmap

Written by: Leslie Parran, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Most of us are looking for one simple solution to prevent aging. Why? So that we can live a long and great quality of life. We all know of friends, family, or colleagues who suffer from early (premature) aging, and have symptoms of chronic inflammation, pain, and other health issues. And there is that other friend who just doesn’t seem to look their age, surprising us with their youthful appearance. We all want to be that person. The solution is following a roadmap to get back to basics. While it’s not one simple solution, there are basic ways to promote health and healthy aging.

What are the signs and symptoms of premature aging? Many biochemical reactions can impact aging. Chemical reactions that result in oxidation and release of free radicals or AGE’s (Advanced Glycation End Products) are known to contribute to aging. While your body seeks to rebalance itself naturally, it can be overwhelmed by lack of appropriate nutrients, hormonal imbalances, chronic inflammation from exposure to toxins, gut pathogens, or even by not eating the right foods or foods cooked properly. This can lead to premature aging signs or symptoms, even in your 20’s or 30’s including:

• Loss of muscle and collagen. Your skin may feel droopy, or you may have more wrinkles or fine lines.

• Hyperpigmentation of the skin or age spots

• Early graying of hair or hair thinning or loss

• Fatigue and loss of energy.

• Chronic constipation

• Loss of libido (sex drive)

Here’s your longevity roadmap based on principles of Functional Diagnostic Nutrition® and the D.R.E.S.S. for Health Success® Guidebook developed by Reed Davis:

• Diet – Eat the right diet for your type. This is not just some fad diet. Dieting is not the answer. Finding out how your body's metabolism works and the right foods to promote a healthy metabolism is key.

  • Eat mindfully.

    • Eat slowly and chew your food rather than swallowing large bites.

    • Enjoy what you eat and don’t just eat while distracted watching tv or working at your desk.

    • Pay attention to how you feel a couple of hours after you eat. Did what you ate kept your body feel satisfied, or are you hungry, bloated, or not feeling well?

  • Metabolic Typing® is one way to find out the right percent of carbs, proteins, and fats your body needs and provides information based on an extensive survey of what foods your body processes best and what foods you may want to limit or avoid. What’s more, is you don’t need to count calories or measure food.

  • Learn whether you may have food intolerances or sensitivities that may be causing inflammation and affecting your body’s digestion and metabolism. While food sensitivity testing is available, you can try an anti-inflammatory diet on your own to limit foods known to be inflammatory for a period and then slowly re-introduce them to see how you feel.

• Rest – Sleeping 7 to 8 hours a day minimum is key. Your brain detoxifies while you sleep. Good sleep hygiene, which includes healthy nighttime routines is critical to sleep. Try these tips and if you continue to have sleep issues, this may be a sign that you have gut pathogens or hormonal imbalances that need to be corrected through seeing a functional practitioner.

  • Turn off Wifi and your electronic devices a couple of hours before going to bed.

  • Don’t watch tv in your bedroom.

  • Wear blue blocker glasses while using electronic devices to improve your sleep.

  • Don’t eat carbs before bed. Some people may need a good quality high protein snack .prior to bedtime so that they don’t wake up hungry in the middle of the night.

  • Limit/avoid alcohol use.

  • Don’t’ drink coffee after 4 PM.

  • Go to bed by 10 PM.

  • Don’t become dependent on sleep medicines.

  • Use non-habit-forming sleep aids such as:

    • Epsom salt bath before bedtime

    • Applying essential oils or using essential oil diffusers with lavender or valerian

    • Short meditations before bed may promote sleep.

• Exercise – Daily exercise and movement are important. Too much exercise may cause hormonal imbalances which can increase stress hormones such as cortisol. Pay attention to how your body responds to stress. You can do this simply by monitoring your pulse, or by using monitoring devices and trackers.

• Stress Management – Stress is the number one cause of inflammation and premature aging. It may lead to a variety of chronic diseases of aging including, cancer, diabetes, autoimmune disease, and others. Stress includes mental or psychological stress, physical stress, and chemical stress. To manage stress

  • Use breathing techniques such as the 4, 7, 8 breathing method (breath in through your nose for 4 seconds, hold your breath for 7 seconds, and breathe out through your mouth for 8 seconds) at least 3 times per day, and when feeling the onset of anxiety or stress. This can be a stress management gamechanger.

  • Regular meditation for 20 minutes a day can promote a relaxed and positive mindset. There are many great apps out there. Other forms of practicing mindfulness to promote being in the present moment can be beneficial if you have trouble meditating.

  • Try tapping, also known as the Emotional Freedom Technique (EFT) to work on issues to release stress.

  • Get outdoors! Getting out in the sunshine for at least 15 minutes per day can help with maintaining adequate vitamin D levels in your body. Walking in the woods or going to peaceful places can make a huge difference in attitude.

  • Use non-toxic skincare products and makeup. EWG.org is a great resource.

• Supplementation – You just cannot eat enough healthy foods to get the right amount of nutrients your body needs. While basic vitamin and mineral supplementation is usually important for most individuals, other individuals may need additional evaluation with lab testing and supplementation. This is another area where functional practitioners can help.

So, the next time you think that there is one simple solution to healthy aging, remember that diet, rest, exercise, stress management, and supplementation work together to support your body’s balance. Following this roadmap to longevity using the D.R.E.S.S. for Success ® model can promote health while reducing the effects of aging for most people and there are many more specific strategies not covered in this article. If you have chronic health issues, a support of a functional practitioner, such as a Functional Diagnostic Nutrition Practitioner (FDN-P) can provide access to functional lab testing, personalized holistic healing protocols, and health coaching to help your body rebalance to work the way it’s supposed to promote healthy aging.

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Leslie Parran, Executive Contributor Brainz Magazine

Leslie Parran is a leader in natural holistic healing from inflammation and pain. As a nurse for 40 years with advanced nursing certifications, Leslie helped patients with chronic diseases and pain. Now as a Board-Certified Functional Wellness Coach and Functional Diagnostic Nutrition Practitioner with several other holistic and functional practitioner certifications, she helps active and motivated people with chronic inflammation and pain move from pain to peace so that they feel better, move better, and live better.

Leslie is the Owner and Champion Peacemaker of Peace x Piece Wellness coaching. As a functional practitioner, she uses in-home lab testing to uncover hidden metabolic healing opportunities such as food sensitivities, hormonal imbalances, gut pathogens, and toxins that can sometimes, unknowingly, lead to inflammation, pain, and chronic health conditions. As a health coach, she uses positive psychology and personalized holistic healing protocols including diet, rest, exercise, stress management, and supplementation to help her clients make their bodies work the way they are supposed to and achieve their wellness goals.