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Yahoo
a day ago
- Health
- Yahoo
Scientists Find That Taking This Vitamin May Help You Live Longer
Most of us grew up with a vague understanding that 'getting our vitamins' was important, but the reasoning wasn't always clear. A new study dives into the specific health benefits of one vitamin in particular—vitamin D—and its findings show that getting enough of it could be the key to living longer and aging healthfully. Meet the Experts: Joseph Mercola, D.O., board-certified family physician and author of Your Guide to Cellular Health; and Amy Davis, R.D., L.D.N., Live Conscious nutrition consultant. The trial followed more than 1,000 healthy American women over 55 years old and men over 50 for a period of four years and found that, compared to placebo, taking 2,000 international units (IU) of vitamin D3 daily helped slow down the shortening of telomeres. Telomeres are 'protective caps on your chromosomes that naturally wear down with age,' explains Joseph Mercola, D.O., board-certified family physician and author of Your Guide to Cellular Health, and they protect DNA during cell division, a process that the body uses to repair and grow. Every time that happens, they get a bit shorter, which makes them a marker of biological age. 'When telomeres get too short, your cells can't divide properly and start to malfunction or die,' Dr. Mercola adds. 'When they shrink too fast, your risk for things like heart disease, cancer, and premature aging symptoms goes up.' At the start of the study, participants had varied vitamin D levels, and those who took vitamin D3 had more telomere protection than those who didn't after four years. 'That's a measurable slowdown in cellular aging,' says Dr. Mercola. Another group in the study took omega-3 supplements and did not experience the same results. Wondering if you're getting enough vitamin D? The National Institute of Health recommends adults not get more than 2000 IU of vitamin D a day. While the study is promising, and there are others like it, there were a few limitations, including the participant pool lacking broad demographic and health diversity, potentially limiting the strength of the findings, explains Amy Davis, R.D., L.D.N., Live Conscious nutrition consultant. Still, both of our experts do think that, in the way of studies, this one was a pretty solid randomized clinical trial. 'While more studies would help clarify the full picture, this adds real credibility to vitamin D3's role in slowing age-related decline,' Dr. Mercola concludes. Vitamin D is known as the 'sunshine vitamin' that may boost mental and bone health. More research is needed to determine exactly how it slows telomere shortening, but it likely has to do with its anti-inflammatory effects, immunity protection, and its role in cell function, particularly within the mitochondria, explains Dr. Mercola. 'Your mitochondria are the energy factories of your cells, and keeping them healthy helps preserve your metabolic power, your resilience, and even your brain function,' he says. 'Vitamin D also supports the production of glutathione, your body's master antioxidant. That means less oxidative stress, fewer damaged proteins and membranes, and slower wear and tear on your cells.' Research shows that oxidative stress may play a role in everything from cancer to rheumatoid arthritis. Of course, as is the case with any supplementation, you should talk to your doctor before going all-in on vitamin D supplements and make sure you're practicing other healthy habits such as eating a Mediterranean-style diet, exercising regularly, getting good sleep, and maintaining an active social life. Your body gets vitamin D through sun exposure, which you naturally absorb safely in small increments, says Dr. Mercola. (Still, don't skip the sunscreen!) 'Your body is built to regulate how much vitamin D it makes from sunlight,' he adds. 'If you supplement, test your levels first.' Your doctor can draw blood and determine if you have a deficiency and if supplements are needed. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
29-05-2025
- General
- Yahoo
8 'Healthy' Habits That Could Actually Shorten Your Lifespan
Pushing 'healthy' habits too far can quietly sabotage longevity instead of supporting it. Emotional well-being matters. Bottling stress, forcing positivity, or skipping social connections can wear down your nervous system. Balance is key. Real wellness means tuning into your body's signals, eating and sleeping in moderation, and prioritizing rest and often focus on practicing healthy habits to boost longevity, but even well-intentioned behaviors can backfire when taken too far. From over-supplementing to oversleeping, these common wellness missteps can quietly chip away at your lifespan. Here are some habits worth rethinking if your goal is to live longer and feel better while doing it, according to health experts. Exercise supports heart health, boosts mood, and improves longevity, but many mistakenly equate sweat and soreness with progress. 'Overtraining strains the heart, weakens immunity, and accelerates joint wear,' says Dr. Zaid Fadul, MD, FS, FAAFP, founder and CEO at Bespoke Concierge MD. On top of that, extreme endurance workouts can lead to chronic injuries, hormonal imbalances, mental burnout, and even heart rhythm issues and arterial stiffness. The key is to balance intensity with rest. 'Aim for 150-300 minutes of moderate weekly exercise, like brisk walks or yoga. Conversely, you can do 75-150 minutes of vigorous exercise, like HIIT training, or some combination of the two. Include strength training twice weekly, and take rest days to let your body recover,' says Dr. Fadul. Related: 13 Unexpected Health Benefits of Walking and How to Make a Habit of It Sleep is essential for recovery, but more isn't always better, especially if you're logging extra hours to try to get out of sleep debt or fight off fatigue. 'Regularly sleeping over nine hours correlates with higher rates of diabetes, heart disease, and cognitive decline,' says Dr. Fadul. 'It may signal untreated issues like depression or sleep apnea.' Because oversleeping can throw off your circadian rhythm, making you feel more sluggish during the day, Dr. Fadul recommends aiming for consistency and sticking to seven to nine hours a night. 'Establish a consistent schedule: wake up at the same time daily, avoid screens before bed, and get sunlight in the morning to reset your rhythm.' Being hyper-aware of your health might signal responsibility or dedication, but it can wear you down. 'Chronic worry keeps your body in fight-or-flight mode,' says Dr. Joseph Mercola, DO, FACN, board-certified family physician and author of Your Guide to Cellular Health. 'Over time, this stress can increase your risk for high blood pressure, immune dysfunction, and even heart disease—ironically, the very problems you may be trying to avoid.' Dr. Mercola recommends focusing on the foundations of well-being. 'Anchor yourself with the basics: quality sleep, nutrient-dense meals, regular movement, and joyful connection.' Though many view staying busy and productive as a sign of success, when work consistently comes at the expense of your relationships, your emotional resilience can start to wear down. 'Human connection isn't a luxury—it's biological fuel,' says Dr. Mercola. 'When you skip meals with loved ones or cancel social plans to meet deadlines, your stress builds in ways that your body eventually notices.' Over time, that can leave you feeling numb, disconnected, or emotionally drained. 'Build in time for hobbies, community, or spiritual reflection—whatever fills your cup,' says Dr. Mercola. It's easy to assume that stifling hard emotions is a sign of strength, but bottling them up just buries them in the body. 'When we suppress our truth, especially pain, fear, or grief, we trigger a chronic state of physiological stress,' says Shari B. Kaplan, LCSW, founder and clinical director of Cannectd Wellness and founder of the Can't Tell Foundation. 'Pretending to be okay when you're not tells your nervous system the threat hasn't passed, keeping you in fight, flight, or freeze.' That dysregulation shows up as anxiety, insomnia, chronic pain, or even autoimmune issues. Emotionally, you might feel numb, disconnected, or suddenly overwhelmed because suppressed emotions eventually surface. 'Embrace your full emotional landscape,' says Kaplan. 'App dependency can inhibit your ability to feel safe and grounded in your own body. If you're only calm when you're plugged in, the nervous system doesn't build resilience, it just delays distress,' says Kaplan. Overusing tech to feel better can keep you from fully processing your emotions, and can also leave you feeling unprepared when your go-to app isn't within reach. 'Use apps as a starting point, not a substitution for embodiment,' says Kaplan, who recommends building practices like mindful breathing and grounding techniques, tools you can access anytime, without a screen. Lots of us equate constant productivity with having purpose, but that mindset can be harmful. 'Our culture celebrates burnout disguised as ambition,' says Kaplan. 'When you never downshift, your nervous system lives in fight or flight. That elevates cortisol, increases inflammation, and creates wear-and-tear on your immune, cardiovascular, metabolic, and hormonal systems, undermining the very vitality you're working toward.' Over time, this nonstop pace chips away at both your mental and physical resilience. 'Build in space to be, not just do. Presence restores regulation,' Kaplan advises, suggesting you schedule mini reset rituals like mindful movement, breathwork, or just pausing throughout the day. When a 'healthy' habit starts making you feel pressured, disconnected, or fatigued, it's likely activating your nervous system into survival mode. 'We often ignore these signals because we're so conditioned to push forward,' says Kaplan. 'But when wellness becomes performative instead of restorative, your body takes the hit.' You might notice feeling constantly tired, anxious, or emotionally flat. 'These are clues that your practices aren't regulating your system, they're revving it up,' says Kaplan. Related: 6 Habits to Help Lower Cortisol and Keep Stress Under Control 'Consistently under-eating can, and most likely will, produce nutrient deficiencies,' says Lena Bakovic, MS, RDN, CNSC, registered dietitian nutritionist. 'Additional potential increased loss of muscle mass, the progression of osteoporosis and osteopenia, and increased risk for falls and fractures.' Instead, focus on eating balanced meals rich in variety and enjoyed in moderation to supply the nutrients your body needs to function at its best. Read the original article on Real Simple
Yahoo
22-05-2025
- Health
- Yahoo
Want To Live Longer? Here Are The Tiny Little Habits Doctors Say To Do Every Day.
No matter how much you'd love to live longer, most people find the prospect of overhauling their lifestyle pretty daunting. Moreover, advice like 'eat a healthy diet' or 'get exercise' is often too vague to be helpful. Fortunately, even small changes can add years to your life. And you don't need to give up chocolate cake, forgo alcohol entirely or get an expensive gym membership to increase your chances of living longer. Here's what longevity experts say to do every day if you want to live to see a ripe old age. Incorporating more movement into your day may be the key to living longer, and the good news is you don't need to spend an hour in the gym daily to reap the benefits. A study found that hitting 7,000 steps a day slashes premature death risk by as much as 70% in midlife adults. And according to Dr. Tobias Dang, a psychiatrist and the medical director for mental health and wellness at Kaiser Permanente, finding ways to add steps to your day doesn't need to be complicated or involve a significant lifestyle change. 'When you go to the store, park farther away from the door. If you find you have five minutes between meetings, step outside and walk around the building or around your house if you work from home,' he said. If you don't enjoy walking, don't worry. Keep looking for something you enjoy so that you will be motivated to stick with it, Dang explained. Incorporating more movement into your day could involve yoga, dancing, surfing or just about anything else that gets you moving. 'If it's fun, you'll return to it,' which will help in the long run, Dang said. Finding time to slow down can be challenging, but recent studies show that meditation, yoga, mindfulness and slow breath work can help you live longer. These practices can help lower the risk of heart disease, which accounts for 1 in 5 deaths, said Dr. Joseph Mercola, a board-certified family physician and author of 'Your Guide to Cellular Health.' He said engaging in one of these practices for just five minutes a day before bedtime may be enough to see results. 'Basic meditation is sitting still, closing your eyes, and breathing deeply for any length of time,' Dang explained. However, if that doesn't work for you, there are many other ways to meditate. Dang suggests taking the time to notice one item from every color in the rainbow, taking a walk to detach from your electronic devices, or using a meditation app for guided practice. Making time for friends and family may seem like a luxury, but maintaining close social ties is essential to living a longer, healthier life. Former U.S. Surgeon General Vivek Murthy compared the health effects of loneliness and isolation to smoking 15 cigarettes a day. Plus, 'strong relationships can improve survival odds by 50%,' Mercola said. Dang recommends taking time every day to strengthen your social ties. Even small moments of connection can help, explained Dr. Rachel Marquez, a family medicine physician with Kaiser Permanente. Chatting with your barista, saying hello to a neighbor, or calling a friend all count as meaningful social interactions, she said. 'The keys to human connection are simple but extraordinarily powerful,' Dang added. Almost everyone knows they should eat better, but not everyone can commit to changing their entire diet. 'If you want to add years to your life, start with what's on your plate,' Mercola said. This is so important because a Harvard study showed that improvement in diet over 12 years led to a significant decrease in mortality. Although eating better may seem daunting, it's OK to start with small steps that can have a big impact. According to Dr. Michael Greger, a founding member and fellow of the American College of Lifestyle Medicine and author of 'How Not to Die,'a Global Burden of Diseasestudy found that five small changes to diet can lead to a longer life. Eating more beans, whole grains and nuts, and consuming less meat and soda can have a big impact on your lifespan, he said. Focus on making healthy substitutions, such as drinking nonfat milk instead of whole milk or swapping your usual afternoon snack for nuts or fruit, recommends Dr. Wynnelena Canio, a geriatrician with Kaiser Permanente. Greger emphasized that it's fine to eat whatever you like on your birthday or special occasions, 'but on a day-to-day basis, we really should try to center our diet around natural foods from fields, not factories,' he said. One of the best ways to add more years to your life is by improving your sleep, said Dr. Florence Comite, an endocrinologist and founder and CEO of Comite Center for Precision Medicine and Healthy Longevity. According to the Mayo Clinic, men who get enough sleep live five years longer than those who don't. 'Get six to eight hours of quality sleep every night to ensure you get enough deep sleep to rejuvenate your immune system and feel rested,' Comite said. If you want to live longer, roll out of bed and get outside right after waking up instead of sitting in bed doomscrolling. Starting your day with a few moments of natural light can help you live longer. 'Step outside within the first hour of waking to get natural sunlight,' Marquez said. Just 5 to 10 minutes of sunlight shortly after waking up 'helps reset your body's internal clock, which regulates sleep, hormone balance, metabolism and immune function,' she explained. If you want to live longer, there's no need to give up alcohol entirely. However, Dr. Naushira Pandya, professor and chair of the geriatrics department at Nova Southeastern University, said drinking responsibly can help. 'Excessive use of alcohol, more than one daily drink for women and two daily drinks for men, is detrimental and can lead to chronic liver disease, heart failure, falls or accidents, which may be fatal,' she said. 10 Everyday Habits That Are Harming Your Longevity The Most The Best Foods To Eat For A Long Life, According To Longevity Experts Experts On Aging Reveal The 5 Major Habits That Will Improve Your Longevity
