Ahoy, sunshine lovers! 🌞 Today, we'll bask in the golden glow of our magnificent sky orb, as we explore the wonders of Vitamin D, or as we like to call it, the "Sunshine Vitamin." Yep, that's right - this essential, mood-boosting nutrient is generously provided by our beaming celestial buddy, and guess what? It's absolutely FREE! 🎉
Vitamin D - Importance & WHY & HOW
Research has proven the importance of Vitamin D for our bodies. The full extent of Vitamin D is yet to be fully understood, nearly every cell and tissue in our body has vitamin D receptors. The active steroid hormone form of vitamin D regulates the expression of more than 900 genes in the body, [1] roughly 5 percent of the human protein-encoding genome.
Key roles of Vitamin D
Maintaining calcium balance and bone health (Key role in calcium homeostasis
Blood pressure regulation
Major regulator of the immune system (important role in respiratory tract infection, activates the innate immune system, which elicits an early antiviral response)
Anti inflammatory response of vitamin D (promotes production of Anti-Inflammatory cytokines, suppress synthesis of renin)
Vitamin D & Sleep
Vitamin D lead to healthy ageing (Healthy vitamin D levels associated with longer telomere length)
Vitamin D & Moods / Mental Health
Why
The U.S. Endocrine Society, recommends that Vitamin D levels below 20 ng/ml are deficient, and levels between 29 ng/ml and 20 ng/ml are inadequate. If we are to use this definition of adequacy, much of the world falls in the category of inadequate or deficient. One of the possible reasons is reduced time spend in Sunlight, which is a primary source of Vitamin D.
Considering the importance of Vitamin D and the evident deficiency of Vitamin D among individuals, we at PerformEvo place a key focus on Vitamin D sufficiency.
How
Timed sunbath - Vitamin D + Ergonic benefits of Sunlight
Targeted and timed supplementation
Achieving optimal body weight (higher body fat percentage can reduce bioavailability of Vitamin D for other tissues)
Exercise (Exercise can enhance the body’s ability to produce Vitamin D)
Dietary intervention - inclusion of foods rich in Vitamin D- example Fatty Fish (you also enjoy the benefits of omega 3 ;)
Plant compounds- Senolytics
Strawberries, the best natural source of Fisetin (Senolytic), the strongest natural Senolyic ever discovered.
WHAT, WHY and HOW answered: [3]
Natural senolytics are substances found in nature - in certain foods, spices, or plants - that have been identified to have senolytic properties. In other words, they are capable of encouraging the removal or death of senescent cells, which are old, worn-out cells that no longer function properly and can contribute to inflammation and various age-related diseases.
Just like we appreciate the value of decluttering our homes, our bodies also need a good "spring cleaning" from time to time. This is where natural senolytics come in.
Some examples of natural senolytics include substances found in foods like grapes (resveratrol), green tea (EGCG), and turmeric (curcumin). They offer a way to help cleanse our body's "garden" of old, non-functioning cells, possibly helping us stay healthier as we age.
WHY? Because incorporating natural senolytics into our diet may be a proactive step towards healthier aging. By helping to clear out aged, non-functioning cells, these nutrients may reduce inflammation, support overall cellular health, and potentially slow down age-related decline, keeping our bodies performing optimally for longer.
HOW:
While the research on natural senolytics is promising, it's still developing, and a balanced, nutritious diet overall is the cornerstone of good health, therefore we use natural foods to include a variety of senolytics in our diet
Dietary intervention:
👉Inclusion of spices in our foods: Makes any meal Senolytic rich. Target and Timed with inclusion of essential precursors for proper absorption.
Key example: Turmeric + Pepper.
👉Inclusion of beverages: Greens tea, Moringa powder etc.
👉 Dietary inclusion: Adding senolytic rich foods as salad or in our meals.
Example: Cabbage/Brocolli with meals
[1] Wang, Tian-Tian; Tavera-Mendoza, Luz Elisa; Laperriere, David; Libby, Eric; Burton MacLeod, Naomi; Nagai, Yoshihiko, et al. (2005). Large-Scale In Silico And Microarray-Based Identification Of Direct 1,25-Dihydroxyvitamin D3 Target GenesMolecular Endocrinology 19, 11.
[2] Epigenetic Clock and Leukocyte Telomere Length Are Associated with Vitamin D Status but not with Functional Assessments and Frailty in the Berlin Aging Study https://pubmed.ncbi.nlm.nih.gov/32324874/
[2] J. Christopher Gallagher,
Vitamin D and Aging,Endocrinology and Metabolism Clinics of North America,
Volume 42, Issue 2,
2013,
Pages 319-332,
ISSN 0889-8529,
ISBN 9781455770854,
https://doi.org/10.1016/j.ecl.2013.02.004.
(https://www.sciencedirect.com/science/article/pii/S0889852913000145)
Keywords: Vitamin D metabolism; Aging; Vitamin D insufficiency; Vitamin D treatment
[3] Chaib, S., Tchkonia, T. & Kirkland, J.L. Cellular senescence and senolytics: the path to the clinic. Nat Med28, 1556–1568 (2022). https://doi.org/10.1038/s41591-022-01923-y
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