Most people have some sort of vitamin deficiency.
It’s no surprise because we are a society who lives on processed food, GMO foods, sugar-loaded recipes, meats from antibiotic fed animals and produce sprayed with pesticides and herbicides. More than 23.5 million Americans are living with autoimmune diseases and chronic illness which often lead to deficiencies of many vitamins also. With all of that going on, there’s little to no chance that we’re getting all of the vitamins we need to function at our best. As we grow older we become even more vulnerable to deficiencies.
So, you probably think this blog is going to be a rambling list of all the vitamins you should be taking, but instead, I’m going to show you the exact things I do in order to age well. Are you ready to look younger by making some simple daily changes to your lifestyle?
Why do these begin to happen once we hit our 40s and sometimes even sooner?
In simple terms, our calorie intake decreases. As we grow older our bodies need fewer calories because our metabolism slows down. Lifestyle can have an effect on this. The less food you eat, the fewer vitamins you will get.
As we age, more vitamins and minerals are required to stay looking young and I know you want to stay looking young for as long as possible. Just know, once we pass the age of fifty our cells begin to degrade. Our chromosomes have some arms, called telomeres that protect our chromosomes from damage. However, as we grow older our telomeres shorten, making us vulnerable to mutations. And a higher intake of vitamins can protect us against mutations by both preventing and fighting them.
And finally, we do not store, use, or recycle vitamins as well any more. Normally our bodies do not absorb more vitamins than they need. If we do not eat enough vitamins, our bodies then need to get them from somewhere.
Sometimes we don’t even realize that we are vitamin deficient, so it will help to know some of the symptoms to beware of. Assuming that we are getting enough vitamins can be an easy way to becoming deficient, as we may not be absorbing them, recycling them, or we may simply need much more than before. I like to track my nutrients and calories using Cronometer. It’s really interesting to see your vitamin and mineral intake through the food you consume and the supplements you take to see if you meet your daily needs.
Knowing the signs of vitamin deficiency and going for a blood test and micro-nutrients test when we suspect a deficiency is the only sure way of telling if we are deficient.
Some of the signs of vitamin deficiencies include:
- dull and dry skin
- brown spots
- brittle nails
- fine lines & wrinkles
- sagging skin
- hair loss
- less bone density
- loss of cognitive function
- weakness and fatigue
Good news!
There are some things you can do to slow this aging process down!
#1 Raise your intake of collagen
Collagen is naturally produced by cells in your skin, but it begins to decline as you age. By supplementing with collagen, you can help reduce wrinkles and slow down signs of aging. You can pick up collagen powder sold in health food stores or even your local grocery store. Some of my favorite ways to boost collagen intake are through bone broth or through plant-based foods such as blueberries, dark leafy greens, garlic, eggs, mango, carrots and white tea.
#2 Lather up the coconut oil
Coconut oil acts as natural lubrication when your skin gets dry and well moistened skin keeps wrinkles away. Coconut oil also stimulates collagen production. I like to call coconut oil my magic solution to almost everything – it even has antioxidants that also help slow down appearance of wrinkles and delay the aging process. Can’t get ENOUGH of this stuff!
#3 Get some sun – natural vitamin D
That’s right – the sun is your friend. Just don’t overdo it. Try to get outside in the sun daily for a half hour without sunscreen. Low levels of Vitamin D have been associated with diseases associated with aging such as cognitive decline, depression, osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer.
#4 More minerals, please!
Minerals can’t be produced by our bodies, so we need to be sure that we are adding them into our diets. Minerals contribute to bone health, energy production, balancing sodium, cell signaling and many other functions of the body. 6 major minerals that are a must, especially for anti-aging include calcium, phosphorus, potassium, sodium, chloride, and magnesium. You can find these minerals in dark leafy greens, wild-caught fish, fruits, vegetables, legumes, sea salt, avocado, pumpkin seeds and even dark chocolate.
Not sure if you’re mineral levels are up to par? You can get a Mineral Hair Test done.
#5 Clean up your gut with Probiotics
Disease starts in the gut, no matter your age. As you get older, there is a higher chance of it, especially if you’re not following the necessary protocols. Let’s clean that gut up to avoid infection and disease! Some of my favorite probiotics are Renew Life 50 billion cultures, Primal Defense Ultra, and GUTPRO.
You can also add in some fermented foods like:
- Sauerkraut
- Kimchi
- Kombucha
- Kefir
- Miso
- Tempeh
- Yogurt
Aging doesn’t have to be dreadful and can actually be an enjoyable experience if you make it that way. Start making the difference today.
