Herbs and additives for longevity: what should you try

Chapter 1: Fundamentals of longevity and the role of herbs and additives

Longevity, the desire to live a long and healthy life, is the eternal goal of mankind. In the modern world, where technological progress and scientific discoveries continue to expand the boundaries of the possible, interest in ways to extend life and improve its quality reached unprecedented heights. In search of an elixir of youth and means to maintain vital energy, people turn to various methods, including a change in lifestyle, diet, physical exercises and, of course, the use of herbs and additives.

But before delving into specific herbs and additives, it is important to understand that longevity is a multifaceted process that depends on many factors. Genetics plays a role, but, as studies show, is not determining. Epigenetics, that is, the influence of the environment on the expression of genes, has a much greater effect. Key factors affecting the duration and quality of life include:

• Diet: Balanced diet, rich in nutrients, is the cornerstone of longevity. Limiting calorie content (while maintaining a sufficient amount of nutrients), interval starvation and emphasis on whole products – strategies that have proven their effectiveness in various studies.
• Physical activity: Regular physical exercises are a powerful tool for maintaining health and slowing down aging processes. Aerobic loads, strength training and flexibility exercises contribute to improving the cardiovascular system, strengthening muscles and bones, as well as maintaining cognitive functions.
• Stress management: Chronic stress has a destructive effect on the body, accelerating the aging process and increasing the risk of developing various diseases. Consciousness practices, meditation, yoga and other relaxation methods help reduce stress levels and improve the overall state of health.
• Dream: Sufficient and high -quality sleep is necessary to restore the body and maintain its normal functioning. The lack of sleep is associated with an increased risk of developing many diseases, including cardiovascular diseases, diabetes and dementia.
• Social ties: Maintaining strong social ties and active participation in public life have a positive impact on mental and physical health. Loneliness and social isolation are associated with an increased risk of premature death.

In this context, grass and supplements act as an auxiliary tool that can support and strengthen the positive effect of a healthy lifestyle. They can have various useful effects, such as:

• Antioxidant protection: Many herbs and additives contain antioxidants that help protect the cells from damage by free radicals – unstable molecules formed in the process of metabolism and under the influence of external factors, such as environmental pollution and ultraviolet radiation.
• Anti -inflammatory action: Chronic inflammation plays a key role in the development of many diseases associated with aging. Some herbs and additives have anti -inflammatory properties and can help reduce the level of inflammation in the body.
• Improving cognitive functions: Some herbs and additives can improve memory, concentration and other cognitive functions.
• Support for the cardiovascular system: Some herbs and additives can help reduce cholesterol, improve blood pressure and strengthen the cardiovascular system.
• Support for the immune system: Some herbs and additives can strengthen the immune system and increase the body’s resistance to infections.

It is important to understand that herbs and additives are not a miraculous tool that can replace a healthy lifestyle. They should be considered as an addition to a balanced diet, regular physical exercises and other healthy habits. In addition, it is necessary to be careful when using herbs and additives, since they can interact with drugs and cause side effects. Before taking any herbs or additives, it is recommended to consult a doctor.

Chapter 2: Antioxidants – Cell protection from damage

Free radicals are unstable molecules formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, ultraviolet radiation, smoking and stress. They have an unpaired electron and seek to stabilize, taking an electron from other molecules, including DNA, proteins and lipids that make up cell membranes. This process is called oxidation and can lead to damage to cells and tissues.

Oxidative stress that occurs as a result of an imbalance between the formation of free radicals and the ability of the body to neutralize them is considered one of the key factors that contribute to the aging and development of many diseases, including cardiovascular diseases, cancer, neurodegenerative diseases and arthritis.

Antioxidants are substances that can neutralize free radicals, giving them an electron and preventing cell damage. The body produces its own antioxidants, such as superoxidsmouth (SOD), catalase and glutathioneperoxidase. However, their level can decrease with age and under the influence of adverse factors.

Therefore, it is important to receive antioxidants from external sources, such as food and additives. Many fruits, vegetables, berries, nuts and seeds are rich in antioxidants. Among the most famous antioxidants include:

• Vitamin C: Water -soluble vitamin, which is a powerful antioxidant and plays an important role in strengthening the immune system, collagen synthesis and wound healing.
• Vitamin E: The fat -soluble vitamin, which protects cell membranes from damage to free radicals and plays an important role in maintaining the health of the skin and eyes.
• Beta-carotene: The predecessor of vitamin A, which is a powerful antioxidant and plays an important role in maintaining visual health, skin and immune system.
• Selenium: A trace element that is a component of glutathioneperoxidase, a powerful antioxidant enzyme.
• Coenzim Q10 (COQ10): A substance that plays an important role in the production of energy in cells and is a powerful antioxidant.

In addition to these vitamins and minerals, many herbs and supplements contain antioxidants that can have a beneficial effect on health and longevity.

2.1. Resveratrol

Resveratrol is a polyphenol contained in the skin of grapes, red wine, peanuts and some berries. It has powerful antioxidant and anti -inflammatory properties and attracted the attention of scientists due to its potential to extend life.

• The mechanism of action: Resveratrol activates sirtuins – enzymes involved in the regulation of aging and metabolism. He can also imitate the effect of limiting calorie content, which, as proved, proves life in many species of animals.
• Potential advantages: Animal studies have shown that resveratrol can improve heart health, protect against neurodegenerative diseases and increase life expectancy. However, additional studies are needed in public to confirm these results.
• Dosage: The recommended dose of resveratrol varies depending on the product and individual needs. It is usually recommended to take from 150 to 500 mg per day.
• Precautions: Resveratrol can interact with some drugs such as anticoagulants. Before the reception of resveratrol, it is recommended to consult a doctor.

2.2. Curcumin

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. It has powerful antioxidant, anti -inflammatory and anti -cancer properties.

• The mechanism of action: Kurkumin neutralizes free radicals, inhibits inflammatory processes and modulates the activity of various enzymes and genes involved in the development of diseases.
• Potential advantages: Studies have shown that Kurkumin can improve heart health, protect against neurodegenerative diseases, alleviate the symptoms of arthritis and prevent the development of certain types of cancer.
• Dosage: The recommended dose of curcumin varies depending on the product and individual needs. It is usually recommended to take from 500 to 2000 mg per day. It is important to note that Kurkumin is poorly absorbed by the body. To improve its absorption, it is recommended to take it along with piperin, a substance contained in black pepper.
• Precautions: Kurkumin can interact with some drugs such as anticoagulants. Before the intake of turmeric, it is recommended to consult a doctor.

2.3. Green tea extract

Green tea extract is rich in polyphenols, especially catechins, which have powerful antioxidant properties. Epagallokatechin Gallat (EGCG) is the most studied catechin contained in green tea.

• The mechanism of action: EGCG neutralizes free radicals, inhibits inflammatory processes and modulates the activity of various enzymes and genes involved in the development of diseases.
• Potential advantages: Studies have shown that green tea extract can improve heart health, protect against neurodegenerative diseases, help in weight loss and prevent the development of certain types of cancer.
• Dosage: The recommended dose of green tea extract varies depending on the product and individual needs. It is usually recommended to take from 300 to 700 mg per day.
• Precautions: Green tea extract may contain caffeine and can interact with some drugs such as anticoagulants. Before taking the green tea extract, it is recommended to consult a doctor.

2.4. Astaxanthin

Astaxantin is a carotenoid pigment contained in algae, shrimp, salmon and other seafood. It has powerful antioxidant properties that surpass vitamin E and beta-carotene.

• The mechanism of action: Astaxantin neutralizes free radicals, protects cells from oxidative stress and has anti -inflammatory properties. It is also able to penetrate through a hematoencephalic barrier and protect the brain from damage.
• Potential advantages: Studies have shown that astaxantin can improve skin health, protect eyes from damage, improve physical endurance and protect against neurodegenerative diseases.
• Dosage: The recommended dose of Astaxanthin varies depending on the product and individual needs. It is usually recommended to take from 4 to 12 mg per day.
• Precautions: Astaxantin is considered safe for most people. However, in some cases, it can cause side effects, such as redness of the skin and a change in the color of the stool. Before taking Astaxantin, it is recommended to consult a doctor.

Chapter 3: Adaptogens – stress and energy support

Adaptogens are a group of herbs and plants that help the body adapt to stress, increase resistance to physical, chemical and biological stressors and normalize the body’s functions. They act like tonics, strengthening the nervous system, maintaining immunity and improving the general health of health.

Adaptogens differ from other substances in that they have three main characteristics:

1. Non -specific action: They increase the body’s resistance to a wide spectrum of stressors, regardless of their nature.
2. Normalizing action: They help restore the balance in the body, normalizing the functions of various organs and systems.
3. Safety: They should not cause serious side effects with proper use.

Adaptogens work on a hypothalamic-pituitary-adrenal (GGN) axis, which plays a key role in the regulation of a stress reaction of the body. They help reduce the level of cortisol, stress hormone, and increase the level of other hormones, such as DGEA (dehydroepiapiantrosterone), which plays an important role in maintaining energy and immunity.

Among the most famous and studied adaptogens include:

3.1. Ashwagandha (withania somnifera)

Ashvaganda is one of the most famous and widely used plants in Ayurvedic medicine. It has powerful adaptogenic, antioxidant, anti -inflammatory and immunomodulating properties.

• The mechanism of action: Ashvaganda reduces the level of cortisol, increases the level of DHEA, improves thyroid function and protects the nerve cells from damage.
• Potential advantages: Studies have shown that Ashvagand can reduce stress and anxiety, improve sleep, increase energy, improve cognitive functions, strengthen the immune system and improve fetance in men.
• Dosage: The recommended dose of ashvaganda varies depending on the product and individual needs. It is usually recommended to take from 300 to 500 mg per day.
• Precautions: Ashvaganda can interact with some drugs such as immunosuppressants and antidepressants. It is also not recommended for pregnant and nursing women. Before taking Ashvaganda, it is recommended to consult a doctor.

3.2. Rodila Pink (Rhodiola Rosea)

Rhodiola pink is a plant that grows in the cold regions of the world. It has powerful adaptogenic properties and is traditionally used to increase physical and mental endurance, reduce stress and improve mood.

• The mechanism of action: Rhodiola pink increases the level of serotonin, dopamine and norepinephrine, neurotransmitters, which play an important role in the regulation of mood, energy and cognitive functions. It also reduces the level of cortisol and improves the adrenal function.
• Potential advantages: Studies have shown that Rhodiola pink can reduce stress and anxiety, improve mood, increase energy, improve cognitive functions, reduce fatigue and improve physical endurance.
• Dosage: The recommended dose of Rodiola pink varies depending on the product and individual needs. It is usually recommended to take from 200 to 600 mg per day.
• Precautions: Rhodiola pink can cause side effects, such as insomnia, irritability and headache. It can also interact with some drugs such as antidepressants. Before the reception of Rodiola, Rosova is recommended to consult a doctor.

3.3. Eleutherococcus (Eleutherococcus Senticosus)

Eleutherococcus, also known as the Siberian ginseng, is an adaptogen that has been used for centuries in traditional Chinese and Russian medicine. It helps the body cope with stress, increases energy and strengthens the immune system.

• The mechanism of action: Eleutherococcus affects the GGN axis, modulating the level of stress hormones. It also has antioxidant and immunomodulating properties.
• Potential advantages: Studies show that eleutherococcus can improve mental and physical performance, reduce fatigue, strengthen immunity and help adapt to adverse environmental conditions.
• Dosage: The recommended dose of eleutherococcus varies depending on the product. Usually take from 100 to 300 mg of extract per day.
• Precautions: Eleutherococcus can increase blood pressure and cause insomnia. People with high blood pressure or sleep problems should consult a doctor before using it.

3.4. Ganoderma Lucidum)

Reishi’s mushroom, also known as the “mushroom of immortality”, is a powerful adaptogen and immunomodulator. It contains many biologically active compounds, including polysaccharides, triterpenes and peptidoglycans.

• The mechanism of action: Reishi strengthens the immune system, modulates inflammatory processes and has antioxidant properties. It can also improve sleep and reduce stress.
• Potential advantages: Studies show that Reishi can strengthen immunity, reduce stress and anxiety, improve sleep quality and have an antitumor effect.
• Dosage: The dosage of Reishi varies depending on the shape (extract, powder, capsules) and the concentration of active substances. Usually take from 1 to 3 grams of powder or an equivalent amount of extract per day.
• Precautions: Reishi is considered safe for most people, but in rare cases can cause digestive disorders. People with autoimmune diseases or taking immunosuppressants should consult a doctor.

Chapter 4: Nootropics – Improving cognitive functions

Nootropics, also known as “smart drugs”, are substances that improve cognitive functions, such as memory, concentration, attention, motivation and training. They can have a beneficial effect on people of all ages, but are especially useful for maintaining cognitive health in old age.

Nootropics work, acting on various mechanisms in the brain, including:

• An increase in blood flow to the brain: Improving blood circulation in the brain provides brain cells with necessary nutrients and oxygen, which increases their effectiveness.
• Strengthening neurotransmissance: Nootropics can increase the level of neurotransmitters, such as acetylcholine, dopamine and serotonin, which play an important role in transmitting signals between nerve cells.
• Protection of nerve cells from damage: Nootropics can have antioxidant and anti -inflammatory properties that protect the nerve cells from damage caused by free radicals and inflammation.
• Improving the plasticity of the brain: Nootropics can stimulate the growth of new neural connections and improve the ability of the brain to adapt to new conditions.

Among the most famous and studied nootropes include:

4.1. Bacopa Monnieri Bacopa

Bakop Monieri is a plant that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. It contains active compounds called bacosides, which have antioxidant and anti -inflammatory properties.

• The mechanism of action: Bacosides protect nerve cells from damage, improve neurotransmission and increase blood flow to the brain.
• Potential advantages: Studies show that Monieri Bakop can improve memory, concentration, attention and speed of information processing. It can also reduce anxiety and depression.
• Dosage: The recommended dose of Monieri bacopa varies depending on the product and individual needs. It is usually recommended to take from 300 to 600 mg per day.
• Precautions: Bakop Monieri can cause side effects, such as digestive and nausea disorders. It can also interact with some drugs such as antidepressants. Before taking Bakop Monieri, it is recommended to consult a doctor.

4.2. Ginkgo Biloba (Ginkgo Biloba)

Ginkgo biloba is a tree whose leaves are used in traditional Chinese medicine to improve memory and cognitive functions. It contains active compounds called flavonoids and terpenoids that have antioxidant and anti -inflammatory properties.

• The mechanism of action: Flavonoids and terpenoids improve blood flow to the brain, protect the nerve cells from damage and enhance neurotransmission.
• Potential advantages: Studies show that ginkgo bilobe can improve memory, concentration, attention and speed of information processing. It can also reduce the risk of developing the dementia and Alzheimer’s disease.
• Dosage: The recommended dose of ginkgo bilobes varies depending on the product and individual needs. It is usually recommended to take from 120 to 240 mg per day.
• Precautions: Ginkgo bilobe can interact with some drugs such as anticoagulants. Before taking ginkgo, it is recommended to consult a doctor.

4.3. Phosphateidixin (PhsphatideLSERINE)

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays an important role in transmitting signals between nerve cells and maintaining cognitive functions.

• The mechanism of action: Phosphatidylserin improves signal transmission between nerve cells, protects nerve cells from damage and improves brain plasticity.
• Potential advantages: Studies show that phosphatidylserin can improve memory, concentration, attention and speed of information processing. It can also reduce stress and improve mood.
• Dosage: The recommended dose of phosphatidylserin varies depending on the product and individual needs. It is usually recommended to take from 100 to 300 mg per day.
• Precautions: Phosphatidylserin is considered safe for most people. However, in some cases, it can cause side effects, such as digestive disorders and insomnia. Before taking phosphatidylserin, it is recommended to consult a doctor.

4.4. CDP-Holin (Citicolin)

CDP choline (Citicoline) is a natural compound that is present in each cell of the body and is especially important for the health of the brain. It is the predecessor of phosphatidylcholine, an important component of cell membranes and neurotransmitter acetylcholine.

• The mechanism of action: CDP choline supports the health of cell membranes, increases the level of acetylcholine and improves blood circulation in the brain.
• Potential advantages: Studies show that CDP choline can improve memory, concentration, attention and speed of information processing. It can also help in recovery after stroke and brain injuries.
• Dosage: The recommended dose of CDP-choline varies depending on the product and individual needs. It is usually recommended to take from 250 to 1000 mg per day.
• Precautions: CDP choline is considered safe for most people, but in rare cases it can cause side effects, such as headache, insomnia and digestive disorders.

Chapter 5: Support for the cardiovascular system

The health of the cardiovascular system is crucial for longevity. Cardiovascular diseases, such as coronary heart disease, stroke and hypertension, are the main cause of death around the world. Maintaining the health of the heart and blood vessels with a diet, physical exercises and, if necessary, additives can significantly increase the duration and quality of life.

Some herbs and additives have a proven positive effect on the cardiovascular system:

5.1. Omega-3 fatty acids

Omega-3 fatty acids, especially eicopascentenic acid (EPK) and daily oxaenic acid (DGC), are indispensable fatty acids, which play an important role in maintaining the health of the heart and blood vessels. They are found in fatty fish (salmon, sardins, macrel), flax seed, chia seeds and walnuts.

• The mechanism of action: Omega-3 fatty acids reduce triglycerides, reduce inflammation, reduce blood pressure and prevent blood clots.
• Potential advantages: Studies show that omega-3 fatty acids can reduce the risk of heart attacks, strokes, sudden heart death and other cardiovascular diseases.
• Dosage: The recommended dose of omega-3 fatty acids is from 1 to 3 grams per day.
• Precautions: Omega-3 fatty acids can interact with anticoagulants. Before taking the omega-3 fatty acids, it is recommended to consult a doctor.

5.2. Garlic (Allium sativum)

Garlic is a widely used spice that has many healthy health properties, including for the cardiovascular system. It contains active compounds, such as allicin, which have antioxidant and anti -inflammatory properties.

• The mechanism of action: Garlic reduces cholesterol, reduces blood pressure, prevents blood clots and improves blood circulation.
• Potential advantages: Studies show that garlic can reduce the risk of heart attacks, strokes and other cardiovascular diseases.
• Dosage: The recommended dose of garlic is from 1 to 3 cloves per day or an equivalent amount of garlic extract.
• Precautions: Garlic can interact with anticoagulants. Before taking garlic in large quantities, it is recommended to consult a doctor.

5.3. Coenzim Q10 (COQ10)

Coenzym Q10 (CoQ10) is a substance that plays an important role in the production of energy in cells and is a powerful antioxidant. It is especially important for the health of the heart, since the heart requires a large amount of energy for its work.

• The mechanism of action: COQ10 protects the heart cells from damage, improves the function of mitochondria (energy centers) and reduces the level of oxidative stress.
• Potential advantages: Studies show that COQ10 can improve the function of the heart in people with heart failure, reduce blood pressure and protect against side effects of statins (drugs that reduce cholesterol).
• Dosage: The recommended dose of COQ10 is from 100 to 300 mg per day.
• Precautions: COQ10 is considered safe for most people. However, in some cases, it can cause side effects, such as digestive disorders and insomnia. Before taking COQ10, it is recommended to consult a doctor.

5.4. Hawthorn (Crataegus)

Hawthorn is a plant that is traditionally used to maintain heart health. It contains active compounds, such as flavonoids and proshenidines, which have antioxidant and anti -inflammatory properties.

• The mechanism of action: Hawthorn improves blood circulation, reduces blood pressure, strengthens the heart muscle and has an antiarrhythmic effect.
• Potential advantages: Studies show that hawthorn can improve the function of the heart in people with heart failure, reduce blood pressure and reduce heart rate.
• Dosage: The recommended dose of hawthorn varies depending on the product and individual needs. It is usually recommended to take from 160 to 900 mg of extract per day.
• Precautions: Hawthorn can interact with some drugs such as heart glycosides and beta-blockers. Before taking a hawthorn, it is recommended to consult a doctor.

Chapter 6: Support for the immune system

A strong immune system is necessary to protect the body from infections and diseases. With age, the immune system weakens, which makes the elderly more susceptible to various diseases. Support for the immune system using a diet, physical exercises and, if necessary, additives can help strengthen immunity and increase resistance to infections.

Some herbs and additives have a proven positive impact on the immune system:

6.1. Vitamin D.

Vitamin D plays an important role in the regulation of the immune system. It helps to activate immune cells and enhances their ability to fight infections. Vitamin D deficiency is associated with an increased risk of developing various diseases, including respiratory infections, autoimmune diseases and cancer.

• The mechanism of action: Vitamin D is associated with receptors on immune cells and activates them. It also modulates inflammatory processes and helps maintain the balance of the immune system.
• Potential advantages: Studies show that vitamin D can reduce the risk of respiratory infections, strengthen immunity and protect against autoimmune diseases.
• Dosage: The recommended dose of vitamin D is from 600 to 2000 IU per day. However, people with vitamin D deficiency may require a higher dose.
• Precautions: Vitamin D can interact with some drugs. Before taking vitamin D in high doses, it is recommended to consult a doctor.

6.2. Vitamin C.

Vitamin C is a powerful antioxidant that plays an important role in strengthening the immune system. It helps to protect immune cells from damage, stimulates the production of antibodies and enhances phagocytosis (the process of absorption and destruction of bacteria and viruses with immune cells).

• The mechanism of action: Vitamin C neutralizes free radicals, stimulates the production of collagen and enhances the function of immune cells.
• Potential advantages: Studies show that vitamin C can reduce the duration and severity of a cold, strengthen immunity and protect against chronic diseases.
• Dosage: The recommended dose of vitamin C is from 500 to 1000 mg per day.
• Precautions: Vitamin C is considered safe for most people. However, in some cases, it can cause side effects, such as digestive and diarrhea disorders.

6.3. Zinc

Zinc is an important trace element that plays a key role in the functioning of the immune system. It is necessary for the development and activation of immune cells, as well as for the production of antibodies.

• The mechanism of action: Zinc is involved in various immune processes, including the development and activation of immune cells, the production of antibodies and the regulation of inflammatory processes.
• Potential advantages: Studies show that zinc can reduce the duration and severity of a cold, strengthen immunity and protect against infections.
• Dosage: The recommended zinc dose is from 15 to 30 mg per day.
• Precautions: Zinc can interact with some drugs. Before starting a zinc in high doses, it is recommended to consult a doctor.

6.4. Echinacea (Echinacea)

Echinacea is a plant that is traditionally used to strengthen the immune system and treat the cold and influenza. It contains active compounds that have immunomodulating properties.

• The mechanism of action: Echinacea stimulates the production of immune cells, enhances phagocytosis and has antiviral properties.
• Potential advantages: Studies show that echinacea can reduce the duration and severity of a cold and influenza, strengthen immunity and protect against infections.
• Dosage: The recommended dose of echinacea varies depending on the product and individual needs. It is usually recommended to take from 300 to 500