Away with micro-inflammations!

Its common knowledge that as we get older the body’s repair processes take longer—and sometimes don’t function as It’well as they should.

What’s lesser known is that countless, barely detectable micro-inflammations are often the cause of the body’s inability to repair itself. These micro-inflammations are small accumulations of immune system.  Cells and substances that, in line with their purpose, get rid of the body’s own “waste.”

In the process, the body disposes of immune system cells.  They creates an even greater amount of waste, which in turn attracts other cells. This can put a strain on the body.

If we want to lower our biological age, we want to improve the body’s ability to repair itself and clear out what we don’t need.

As I mentioned in my post BioAge: How you can lower your Biological Age  regular exercise and good nutrition can have a positive impact on your body’s repair processes.  It help you create less waste in the first place.

Besides incorporating exercise and practicing good nutrition, it’s important to prevent the body from overreacting to inflammation—and getting rid of valuable immune system cells in the process.

Anti-inflammatory substances can be helpful here. Cortisone, for example, is one of the greatest discoveries in modern medicine. For some inflammation-related diseases, it’s the remedy of choice.

For healthy people, however, natural substances—such as those contained in plants, fruit, and berries—represent a perfectly adequate way to reduce inflammation. Cherries, raspberries and turmeric are particularly good sources of anti-inflammatory substances. Red wine, which contains a polyphenol called resveratrol, is also a well-known source of anti-inflammatory nutrients.

Here’s my recipe for preventing micro-inflammations:
  •  A handful of cherries or raspberries every day
  • Every 3 months for two weeks: turmeric capsules OR a delicious dish with turmeric twice a week
  • Twice a week: a glass of red wine or resveratrol supplements

Voilá.

 

Let there be light!

There’s no living thing on earth, apart from a few animal species that only live underground, that doesn’t somehow depend on the sun.

Nothing has greater power over our planet than the sun. It determines the rhythms of nature, regulating its hibernation and blossoming phases. The warming rays of the sun give us a sense of comfort and well-being. When the sun withdraws, nature longs for it to reappear.

Besides warmth, the sun provides light, which is not only indispensable for the survival of plants and animals, but also for us humans, as part of life on earth. Sunlight determines our waking and sleeping patterns, thereby influencing our sense of well-being.

Through exposure to sunlight on our eyes and skin, we release hormones that keep us active during the day and help us fall asleep at night. Without a sufficient “dose” of sunlight, our hormones grow out of balance and become more susceptible to disruption, ultimately impacting our biological age.

So what’s a sufficient “dose” of sunlight? I don’t think there’s an upper limit here.

Every morning, I try to take a 10-minute walk around the block before breakfast.

If you go to work early in the day, you  automatically get your morning dose of sunlight.

During the day, try to spend as much time outside as possible. Even in winter. Why?

Light and fresh air create the best conditions to improve your biological age!
Violà

Menopause – a myth?

I think of the term “menopause” as a fictional diagnosis.

In fact, there are regions in the world where the term is virtually unknown. For example in Asia. In Western countries, on the other hand, menopause is not only considered a big deal, but it’s also presented as source of suffering for women.

However, I would argue that the phase of life in which women no longer have the biological ability to get pregnant is far less dramatic from a physiological point of view than many believe.

Even during menopause, women retain over half of their female hormones.

At the same time, the male hormone testosterone starts to take over. As a result, many women suddenly feel a greater desire for sex. As the saying goes: “There’s no fox like an old fox.”

A lesser-known fact is that men are much worse off than women as they age. Why? As their testosterone levels drop over time, men lose part of their sex drive—and this isn’t something they can restore naturally.

For women, on the other hand, it’s possible to find substances in the plant world that replicate the effects of female hormones. First and foremost, I want to mention soy, the miracle plant. Tofu and its cousins are outstanding sources of phytoestrogens (estrogen derived from plants). In addition, there’s a whole range of plants, including yam root, that can create effects similar to the female hormone progesterone.

These plant-based substances make it possible for women to balance out hormonal deficits in their bodies.

Whatever your gender, if you believe you’re going through “menopause”:

Two “S’s”—sports and sex—

are the most effective things you can do. Both activities create a hormone release that helps keep the body balanced and fit. If you often work up a sweat during sports or sex, hormone-related sweating becomes less and less of an issue.

Ultimately, it’s up to us as individuals to determine whether or not we’re going through “menopause.”

My gender-neutral prescription for “menopause” is:
  • Exercising 3 times per week
  • Having sex 2 times per week
  • A tasty tofu-based dish 2 times per week
  • And for women: Yam root supplements in the form of tea or skin gel, 2 weeks per month.

Voilà.

 

Can the right skin-care routine make you look younger?

You could spend hours every day with all the skin-care products on the market right now.

Most of these products make big promises: a youthful appearance, solutions for every skin problem, and the general feeling that you’re taking good care of yourself and doing the right thing for your skin.

In addition to simple and inexpensive products, you can also find so-called high-tech skin products in drug stores and pharmacies, which have been subject to years of laboratory testing by experts. Offering scientific proof, many of these products claim they’re capable of transforming the skin in a matter of weeks. And their prices reflect these claims.

In any case, it’s definitely important to take time every evening to free the skin from the stresses of the day—to cleanse, refresh and apply your favorite skin care cream. In the morning, it’s best to repeat this ritual in order to feel good throughout the day.

But is it possible to rejuvenate the skin with the “right” skin-care regimen?

In the post “How You Can Lower Your Biological Age”, I describe all the things you can do to have a positive impact on the body and the skin. Taken as a whole, these steps can shave up to 10 years off your biological age.

Unfortunately, the effects of skin care alone aren’t that far-reaching.

When we buy an expensive cream in a breathtakingly beautiful jar, we often experience an emotional high. We expect it to fix all of our skin problems. We apply it religiously. It’s an overwhelmingly good feeling!

But the fact is facial massage and facial exercises can do more for your skin’s appearance than any skin-care product, no matter how high-end or sophisticated it is.

So, as far as products go, the best thing to do is choose a skin-care line that suits your skin type and only costs enough money to make the investment seem reasonable. The differences between skin products, and the effects they have, are truly minimal.

With that in mind, here’s my skin-care routine:
Mornings:
  • Cleansing with a facial toner
  • Serum
  • Day cream, depending on the skin type—a rich, moisturizing cream is best
  • Make-up, if desired
Evenings:
  • Cleansing gel
  • Toner
  • Acid peeling every other day
  • Night cream with high oil content
Once a week: a face mask, as an extra source of relaxation.

Voilà.

 

Bio-Age – the mental side

Beginning in our early 40s, we start to ask ourselves: if that’s all there is?

Is it all over when it comes to our youthful energy, our thirst for adventure, and our willingness to experiment with a new profession or a new relationship? As time passes, these questions only grow more persistent.

At the same time, we live in an age when life expectancy is increasing, along with the opportunity to lead a full and varied life well into old age. With respect to aging, there’s no comparison to where we were 50 or 100 years ago.

These days, 40 is the new 30, 50 the new 40—and 60 the new 50.

However, if you’ve reached the point where you’re not expecting anything more from your life. Then you can also expect that things to remain as they are. In other words, if you’re convinced that you’re already too old for certain things, you’re creating your own barriers and limits.

If, on the other hand, you demand more out of life, then you ultimately create a self-fulfilling prophecy—in a positive sense. Exerting yourself physically in order to maintain and even improve your body’s ability to function—and delay its decline—is one aspect of this positive approach to aging.

In the post BioAge ; How you can lower your Biological Age I describe this physical aspect in detail.

At the same time, nothing stands in the way of your ability to grab onto all that life has to offer from a psychological perspective. But if you look at your life and focus on all the things you can’t reach, then they’ll remain under lock and key! Just like at the drugstore, where you have to ask for the keys to the coveted, high-end products in the glass cabinet.

In other words, there’s nothing you have to do without as you grow older, as long as it falls within ethical and legal limits.

On Instagram, for example, when I see portraits of women and men with grey grey hair and wrinkles wearing colorful, sophisticated clothes that some might consider age-inappropriate, I think: “How great that they don’t hold back from presenting themselves the way they want.”

I’m not saying you should put pressure on yourself to show off. Not at all. What I am saying is that we can each pursue happiness in our own way, according to our own rules.

Essentially, it comes down to developing the kind of awareness and expectations that enable us to live life without having to think too much about aging.

When we have this inner freedom, we tend to feel light and content—which in turn makes us feel more relaxed, knowing that our lives are far from over!

Voilà

 

Do we need nutritional supplements?

If I had to answer this question with “yes” or “no,” I would say “yes.”

However, it depends on which nutritional supplements you’re considering, as well as the dosage and the time of year.

First and foremost, I want to talk about vitamin D. These days, there’s a lot of debate about vitamin D, and experts often have opposing opinions about it. In this case, I would go with golden mean and recommend 500 I.U. of vitamin D every other day during the winter months from November to May. Ideally, combine it with calcium and vitamin K.

At this dosage, you’re neither in danger of exceeding the recommended daily allowance nor of having a deficiency (which is due to a lack of UV radiation, which ultimately leads to the formation of vitamin D in the skin).

Vitamin D with calcium promotes strong bones, a resilient immune system—and can improve your mood.

In addition to vitamin D, I recommend a 4-week B vitamin treatment every 2 months. If you’re a vegan, B vitamin treatments are indispensable, especially vitamin B12 (which you should take on a daily basis).

For women, along with B vitamin treatments, taking iron supplements is also a good idea.

For people over age 60, every two months I recommend a 4-week treatment with supplements that promote cartilage formation: 500 mg glucosamine hydrochloride and 400 mg chondroitin sulphate per day. In combination with moderate exercise, this regimen can considerably delay cartilage decay, which in turn helps you avoid (or lesson) arthritis-related pain and reduce the need for a possible operation in the long-term.

As part of this cartilage-building regimen, I also recommend taking 12 mg of vitamin E per day. During periods when you’re not taking vitamin E, make sure your diet is rich in flaxseed, pumpkin, or sunflower oil. You can easily sprinkle these oils over your food, for example.

I also want to mention the importance of taking  selenium, which prevents micro-inflammations and can thus help counteract the development of cancer cells. 50 mg of selenium per day is sufficient.

In summary:

  • Every 2 months for 4 weeks: B vitamin treatment (for women, in combination with iron supplements), plus 50 mg selenium per day
  • From November to May: 500 I.U of vitamin D + calcium and vitamin K every other day
  • For people over 60, every 2 months for 4 weeks: cartilage-building supplements + 12 mg vitamin E per day
  • On days when you exercise, I recommend a sports drink that contains 400 mg of magnesium

What about “designer” supplements that claim to boost your mental faculties? I classify them under the motto, “take them if it helps.”

For  women who happen to be in a menopause mood Menopause; a myth?

Voilà.

Live out your sexuality

I’d like to focus on female sexuality in this post.

This is still a taboo topic, and it’s often perceived as unimportant or secondary. I particularly want to address the meaning and significance of sexuality for women during their prime. After all, sexuality isn’t something that only belongs to the young and beautiful.

We know that sex represents “the world’s greatest pasttime” for men. But what does it represent for us?

First of all, I’d like to clarify the biological foundations of female sexuality. The statement that “female sexuality is practically inexhaustible” hits the nail on the head.

Of course, this statement doesn’t refer to the prerequisites for getting pregnant. As we know, they are limited. However, as women, we have the potential to retain the ability to reach sexual climax into old age. Meanwhile, some men experience a certain decline in their capacity to reach orgasm from their mid-50s onwards.

Besides our ability to achieve climax into old age, here’s the cherry on the sundae for women: the female body is also capable of having an orgasm several times in a row.

Still, many women might say there are more important things in life than sex.

I would argue that this statement comes from having limited experience with satisfying sex, or from banishing sex from our consciousness. For women, sexual climax isn’t just about momentary pleasure. It also creates a hormone release that facilitates health, balance, and external attractiveness.

This is reason enough to come to terms with your own sexuality.

At the same time, it’s important to take a look at your sexual partner(s).

Apart from women in happy relationships with satisfying sex lives, there are many women who either don’t have satisfactory sex with their partners or who simply don’t have a sexual partner. In this case, you want to take the responsibility for your sexuality into your own hands—literally.

These days, there are a myriad of ways to find “technical assistance” in this area, depending on your individual preferences. The biggest online retailer in the world has thousands of options available. They work beautifully, giving women the sexual satisfaction their partners might not be able to provide.

However, if you prefer to go without “technical assistance,” i.e. if you prefer to connect with a physical partner to feel satisfied, “sexting” can be a good alternative. But be careful: this approach has the potential to become addictive, so don’t rely on it too heavily.

Here’s my tip: put on your most beautiful lingerie, light some candles, pour yourselves a glass of wine (or not!), pick out your favorite erotic movie or chat for a while—and off you go.

Two times a week is a healthy amount. Have fun!

What you can do furthermore BioAge; How you can lower your Biological Age

Write a comment below and share this post on social media, please! Your e-mail adress w’ont be published.

LOSE WEIGHT THE RIGHT WAY!

“Weight loss” is a powerful term that leads many people to believe they’re carrying around “more than they need.”

Being at a lower body weight means being in good health, looking good, and enjoying a higher quality of life. Which is partly true. Inevitably, when we’re thinking about weight loss, the first thought that comes to mind is: which diet is best? That is, which diet is the fastest way to melt away those cushions of fat?

The answers to this question—in the form of dietary suggestions and tools—are all over the media, in pharmacies, and on the market. This helps generate big sales in the diet and wellness industries.

In my opinion, however, no diet on its own is capable of helping us lose weight!

Besides that, women in particular need a certain amount of body fat to stay healthy. My post Love your fat cushions! has more information about this idea.

Instead of starting with diet, we want to approach weight loss from the other end. In other words, we want to ask ourselves:

“What do I do?” instead of “What do I eat?”

First and foremost, when it comes to weight loss, we have to give up our “I’m feeling lazy” diet! Why? One of the best ways to decrease body fat is to increase muscle mass through exercise and sports.

Even when we’re at rest, our muscles burn energy. In other words, our muscles are the best natural weight-loss remedy that comes from within.

But this doesn’t mean that exercising gives you permission to pig out. There are still a few rules to follow here. Still, there’s nothing wrong with indulging yourself now and then. In fact, it’s a good idea to do it occasionally. Why? Giving yourself permission to splurge contributes to feelings of inner satisfaction—and to your long-term success!

Here’s my strategy for successful, long-term weight loss:
  • 3 times/week: 1 hour of exercise (45 minutes of cardio and 15 minutes of strength training)
  • 2 times/week: 20 minutes of stretching and/or yoga
  • 1 time/week: 15-30 minutes of dancing
  • 1 time/week: Rest
Nutrition: not so many carbs, lots of protein, fresh vegetables, 2-3 liters of sugar-free/alcohol-free fluids per day

Voilà.

 Please write a comment below and share this post on social media! Your e-mail adress w’ont be published.