Longevity On A Plate: Can Antioxidants Boost Your Lifespan? Read on..

Looking to add some extra years to your life? Look no further than antioxidants! These powerful little molecules can work wonders in boosting your lifespan and keeping you feeling youthful. In this week’s newsletter, I am delving into how antioxidants can enhance your longevity with Dr. Rachana Bhoite, Head of Nutrition Science & Clinical Research at Dr.Reddy’s Laboratories with over 18 years of experience across nutrition research. Read more to understand how antioxidants are real superheroes who stand tall against the forces of ageing.?

Oxidative Stress and How It Affects? Aging ?

Oxidative stress is defined as an imbalance between the body's ability to neutralise reactive oxygen species (ROS) or free radicals and its ability to produce them. ROS are naturally occurring byproducts of cellular metabolism that play crucial roles in a variety of physiological processes. However, oxidative stress develops when their synthesis surpasses the body's antioxidant defence system.

Oxidative stress (OS) affects the body's cells through the process of oxidation. Excess free radicals , such as superoxide anion, hydroxyl radicals, and hydrogen peroxide and oxidants cause oxidative stress, which is a damaging process that may disrupt numerous cellular components such as membranes, lipids, proteins, lipoproteins, and deoxyribonucleic acid (DNA). They achieve this by stealing electrons from these molecules, causing structural changes and impairing their normal function.

According to Dr. Rachana, ”The body’s trillion or so cells face formidable threats, from lack of food to infection with a virus. Another constant threat comes from chemicals called free radicals. At very high levels, they are capable of damaging cells and genetic material. The body generates free radicals as the inevitable by-products of turning food into energy. Free radicals are also formed after exercising or exposure to cigarette smoke, air pollution, and excess sunlight. An excessive chronic amount of free radicals in the body causes a condition called oxidative stress, which may damage cells and lead to chronic diseases.”

In the context of ageing, oxidative stress is believed to play a significant role. Over time, the cumulative damage caused by oxidative stress can lead to the gradual decline of cellular function and the development of age-related diseases. It is thought that oxidative stress contributes to the ageing process by promoting cellular senescence (the irreversible arrest of cell division) and triggering chronic low-grade inflammation. The Mitochondria are a key? player in OS, mitochondrial malfunction or damage causes OS. Under oxidative stress, intramitochondrial or extramitochondrial ROS accumulation causes lipid peroxidation and glycoxidation reactions and influences signalling pathways which can cause cell damage and, finally, cell death.Chronic disorders such as cardiovascular disease, diabetes, neurodegenerative diseases, and cancer all share oxidative stress as a common denominator in their development. Combating oxidative stress is crucial for overall health and longevity.?

Enhancing Lifespan through Antioxidants

Antioxidants are chemicals that can prevent or slow down free radical damage to cells. Free radicals are highly reactive molecules? like Reactive Oxygen Species (ROS) which are produced as a consequence of regular cellular metabolism or as a result of environmental influences such as pollution, radiation, and certain toxins. Free radicals, if left unregulated, can produce oxidative stress and cause cellular damage and malfunction.Antioxidants neutralise free radicals by giving electrons while remaining stable.? This serves to safeguard cellular structures and essential substances such as lipids, proteins, and DNA.The body can maintain cellular health, genetic material integrity, and the appropriate functioning of numerous organs and systems by resisting oxidative stress. This, in turn, improves general well-being and longevity.

According to Dr. Rachana, “The broad spectrum of processes in which the antioxidant molecules are involved suggests a protective role of antioxidants in the pathogenesis of age-related diseases. Thus, an antioxidant can be a useful approach for healthspan extension as well as lifespan extension. Although antioxidants may not serve as drugs, they hold great promise and indirectly provide leads in future use to combat age-related diseases. The potential implication of antioxidants in relation to age-related diseases to replace conventional therapies could be significant and is warranted to be elucidated in long-term clinical trials.”

Oxidative stress and inflammation are interconnected processes. Antioxidants, by reducing oxidative stress, also help modulate inflammation. Chronic inflammation is associated with various age-related diseases, and by mitigating inflammation, antioxidants can contribute to improved healthspan and lifespan.

They also play a vital role in protecting DNA from oxidative damage. Preserving the integrity of DNA is crucial for preventing mutations and reducing the risk of age-related diseases, including cancer.

While the exact mechanisms by which antioxidants influence lifespan are still being investigated, the evidence suggests that incorporating antioxidant-rich foods and supplements into a balanced diet can contribute to healthier ageing and a prolonged lifespan.

However, what is interesting here is the multifaceted nature of antioxidants in the formation of cancer. While antioxidants have always been thought of as cancer fighting agents, recent studies have suggested that antioxidants may potentially serve as tumour promoters. Several anticancer treatments are employed to destroy cancer cells by inducing oxidative stress in them, however cancer cells may mitigate the impact with the assistance of several endogenous and exogenous antioxidants. For example, two investigations, one headed by New York University experts and the other by Swedish researchers, demonstrated how antioxidants can accelerate lung cancer metastasis throughout the body by activating a protein called BACH1. This protein activates numerous start buttons in the cancer cell, causing glucose absorption to increase and the tumour to spread.? ROS production can both drive carcinogenesis by promoting mutation and prevent tumour development by generating the apoptotic signal. The effect of antioxidants on carcinogenesis is? reliant on the microenvironment of the cell.?

“Up till now no prospective clinical intervention studies have been able to show a positive association between antioxidant supplementation and increased survival. Studies performed with rodents also do not support the idea that the consumption of dietary supplements can increase the lifespan of initially healthy individuals.”,says Dr.Rachana

It's important to note that the effects of antioxidants on lifespan may vary depending on factors such as individual genetic makeup, overall diet and lifestyle, and the specific type and dosage of antioxidants consumed. Therefore, it is recommended to adopt a holistic approach to health and longevity,

Types of Antioxidants?

Many natural antioxidants, nutraceuticals, and functional foods have been found as active oxygen scavengers or free radical scavengers. Functional foods and nutraceuticals with antioxidant activity may play an essential role in slowing the ageing process.

“There are hundreds, probably thousands, of different substances that can act as antioxidants. The most familiar ones are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. They’re joined by glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more.? Most are naturally occurring, and their presence in food is likely to prevent oxidation or to serve as a natural defense against the local environment.”, says Dr. Rachana?

Some of the common types of antioxidants which? commonly found in nature and can be incorporated into our diet or used in supplements include:

• Vitamin C (ascorbic acid): Found in citrus fruits, berries, broccoli, and peppers, vitamin C is a powerful water-soluble antioxidant that can donate electrons to neutralise free radicals.
• Vitamin E: This fat-soluble antioxidant is found in nuts, seeds, vegetable oils, and leafy greens. Vitamin E works primarily in cell membranes, protecting them from oxidative damage.
• Beta-carotene: Found in colourful fruits and vegetables like carrots, sweet potatoes, and spinach, beta-carotene is a precursor to vitamin A and acts as a potent antioxidant.
• Selenium: This trace mineral is found in Brazil nuts, seafood, and organ meats. Selenium works in conjunction with other antioxidants, such as vitamin E, to protect cells from oxidative stress.
• Flavonoids: These plant compounds are abundant in fruits, vegetables, tea, and cocoa. Flavonoids have antioxidant and anti-inflammatory properties and contribute to the vibrant colours of many plant-based foods.
• Resveratrol: Found in grapes, red wine, and berries, resveratrol has gained attention for its potential anti-aging effects and its ability to activate certain longevity-related genes.

Lifestyle Habits for Optimal Antioxidant Support

According to? Dr. Rachana, “Modifiable factors, such as physical activity, diet, smoking cessation, and mid-day naps, might depict the “secrets” of long-life; these findings propose that the interaction of environmental, behavioural, together with clinical characteristics may regulate longevity. This concept must be further studied in order to understand how these elements relate and which are the most significant in shaping prolonged life. Their longevity is held to be largely due to lifestyle, principally their traditional diet, which is low in calories but rich in nutrients, mainly phytonutrients (polyphenols). Data on centenarians from Southern Italy reinforce these findings.”?

In addition to incorporating antioxidant-rich foods into our diet, certain lifestyle habits can further support optimal antioxidant activity in our bodies. These habits can help reduce the production of free radicals and enhance the effectiveness of antioxidants. Here are some key lifestyle practices for optimal antioxidant support:

Regular Exercise: Engaging in moderate-intensity physical activity on a regular basis can boost antioxidant defenses. Exercise stimulates the production of natural antioxidants in the body, reducing oxidative stress and promoting overall health. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises for a well-rounded fitness routine.

Avoiding Smoking and Limiting Alcohol Intake: Smoking and excessive alcohol consumption contribute to the generation of free radicals in the body. Smoking introduces harmful chemicals and toxins that promote oxidative stress, while alcohol metabolism generates free radicals. Quitting smoking and moderating alcohol intake can help reduce oxidative damage and support antioxidant systems.

Stress Management: Chronic stress can lead to increased production of free radicals and oxidative damage. Practising stress-management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies and activities that promote relaxation can help lower stress levels and support antioxidant balance.

Sufficient Sleep: Getting an adequate amount of quality sleep is crucial for optimal health and antioxidant support. During sleep, our body undergoes repair and regeneration processes, including antioxidant defence mechanisms. Aim for 7-9 hours of sleep per night to promote overall well-being and support antioxidant activity.

Sun Protection: Ultraviolet (UV) radiation from the sun can generate free radicals in the skin, leading to oxidative damage. Protect your skin by wearing sunscreen, seeking shade during peak sun hours, and using protective clothing, hats, and sunglasses when outdoors. This helps minimise UV-induced oxidative stress and supports skin health.

Environmental Awareness: Minimising exposure to environmental pollutants and toxins can reduce the burden of oxidative stress on our bodies. Avoiding or reducing exposure to pollutants such as air pollution, pesticides, and chemicals in household products can help preserve antioxidant balance.

By adopting these lifestyle habits, we can provide our bodies with optimal support for antioxidant activity, reducing oxidative stress, and promoting overall health and well-being. It's important to remember that incorporating these practices into our daily routine is a long-term commitment to maintaining a healthy lifestyle.

Biohacks for Antioxidant Support

• Include CoQ10 , 100 mg of oil/soft gel formulation 2 times a day for 8 weeks post breakfast and dinner? to? improve antioxidant levels

Coenzyme Q~10~ (CoQ~10~) is a naturally occurring component present in living cells. Its physiological function is to act as an essential cofactor for ATP/energy production, and to perform important antioxidant activities in the body. Although CoQ10 can be endogenously bio-synthesized, the production of CoQ10 declines with ageing, especially for people with age-associated chronic diseases. In the light of the fact that only a minor proportion of CoQ10 is obtained from our diet, the administration of CoQ10 supplement may be necessary. Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. A typical CoQ10 dosage is 30 to 90 mg per day, taken in divided doses, but the recommended amount can be as high as 200 mg per day. CoQ10 is fat-soluble, so it is better absorbed when taken with a meal that contains oil or fat.The clinical effect is not immediate and may take up to eight weeks. Recommended dosage is 100 mg of oil/soft gel formulation 2 times a day. It is advised to be taken with food. It? can be taken post breakfast and dinner. Remember to always consult with a healthcare professional before starting any supplementation regimen.

• Have roasted red pepper tomato soup for dinner today

Tomatoes and red pepper are a rich source of lycopene (and other carotenoids), flavonoids, and other nutrients that may exert antihypertensive effects, potentially by reducing oxidative stress and increasing nitric oxide availability. Lycopene has been found to be efficient in ameliorating cancer insurgences, diabetes mellitus, cardiac complications, oxidative stress-mediated malfunctions, inflammatory events, skin and bone diseases, hepatic, neural and reproductive disorders. Lycopene is a potent antioxidant and one must consume lycopene rich foods daily. including a variety of lycopene-rich foods in your diet can help you increase your intake of this beneficial antioxidant. Other alternatives such as tomatoes, watermelon, guava etc can be also a good source of lycopene. Aim for a balanced and varied diet that incorporates these foods regularly.?

• Include cold pressed extra virgin olive oil in your salad dressing to improve your antioxidant levels.

Incorporating extra virgin olive oil (EVOO) into your diet is relatively simple and can enhance the taste, texture, and nutritional value of your meals.? Remember to store EVOO in a cool, dark place, away from direct light and heat, to preserve its flavour and nutritional qualities. Choose high-quality EVOO from reputable sources to ensure you're getting the best taste and potential health benefits. Moderation is key, as EVOO is calorie-dense, so use it in appropriate portions according to your dietary needs and goals.

In conclusion, antioxidants are not just the sidekicks of a healthy lifestyle; they are the secret sauce to unlocking the doors of longevity. With their powerful ability to combat free radicals, protect our cells, and reduce oxidative stress, antioxidants play a crucial role in promoting a longer and healthier life. By incorporating antioxidant-rich foods into our diets, embracing healthy habits, and unleashing the power of these mighty molecules, we can embark on a journey towards a vibrant and youthful existence. So, raise your antioxidant shield, march forward with the confidence of a superhero, and let the magic of antioxidants guide you towards a life filled with vitality, resilience, and endless possibilities. Here's to a long and adventurous journey through the captivating world of antioxidants!

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This newsletter is part of our ongoing series.

To? learn more about? biohacking and wellbeing , click on the link below to check out the previous newsletters dedicated to this topic.

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