Micronutrients for Longevity: 10 healthy years more are possible

With age, cell function declines

A weaker immune system, constant fatigue, and poor sleep - by the time middle age hits, many people feel the changes in their bodies. This is no coincidence, as with age, there are changes in the biochemical processes in our cells. The body loses some of its repair and regeneration capacity, cell function decreases, and we become more susceptible to diseases.

With increasing age:

• harvest the stem cells, which is associated with a reduced regenerative capacity of our organ systems.

• Let repair processes take place.Damage is accumulating in the cells.

• Does the epigenome change?Genes that should normally remain silent suddenly become active, while at the same time tumor suppressor genes, which protect us from cancer, can be switched off.

• Autophagy processes, our cells' own repair and recycling systems, are impaired. Cells lose a major protective mechanism, leading to an accumulation of damaged and non-functional proteins, a characteristic of many age-related neurodegenerative diseases such as Alzheimer's and Parkinson's.

• the number of chronic inflammations is increasing, which leads to long-term damage to blood vessels and tissues.

The state of our cells alone determines how healthy we stay and also how long we live. If we support the cell processes well and thus keep ourselves young for as long as possible, we can slow down our biological clock, and in some cases even turn it back.

Longevity research: Living more than 20 years longer is possible

Maintaining a healthy lifestyle supports cell health and can help gain many healthy years. A recent study¹ from the USA with over 700,000 participants aged 40 to 99 years old shows that life expectancy can be increased by more than 20 years through healthy habits such as nutrition, physical activity, and maintaining a healthy weight. 40-year-old men can live on average 23.7 years longer in good health with a healthy lifestyle compared to men who do not pay attention to a healthy way of living. For women, the difference is 22.6 years. But what do such healthy habits look like?

The better we support the cells, the higher the chances for a long, vital life. Nutrition plays a crucial role in this regard. It provides the essential nutrients for the cells and can even influence gene expression. Certain food components, including vitamins, trace elements, and secondary plant compounds, regulate epigenetic processes and determine which genes are active. This has far-reaching effects on cell division, inflammatory reactions, and the repair of cell damage.

Cell protection and more energy: Micronutrients as longevity nutrients

Micronutrients support as co-factors the ATP production and energy metabolism in the cells. These include, for example, vitamin E, selenium, vitamin B2 and B12, as well as vitamin C. The micronutrients zinc, selenium, copper, vitamin C and E are also important antioxidants that protect the mitochondria from damage by free radicals. A diet rich in micronutrients thus optimally supports the function of mitochondria and cells.

Activating the cell protection program: NRF-2 as an epigenetic regulator

One focus of research is the transcription factor NRF2, which controls the expression of over 500 genes that are essential for reducing oxidative and nitrosative stress, as well as silent inflammation. Furthermore, NRF-2 is known to protect against mitochondrial dysfunction, autoimmune diseases, neurodegeneration, and vascular damage². Targeted nutrition can activate NRF2 and its protective mechanisms:

• Carotenoids from carrots and sweet potatoes

• Anthocyanins from berries

• Allium from garlic and onions

• Sulforaphane from broccoli

• Polyphenols from green tea

• Omega-3 fatty acids from linseed oil

• Pomegranate

• Milk thistle

Micronutrients for Longevity: Vitamins and Trace Elements Influence Epigenetics

DNA methylation is an important process in which chemical groups (methyl groups) are attached to individual bases of DNA. This modification influences whether genes are activated or deactivated, thus directly affecting aging, disease development, and cell function. However, with increasing age, the methylation pattern changes. Many genes related to cell repair, immune defense, and metabolic regulation become less active in older cells.

• Folic acid, vitamin B6, vitamin B12, and zinc play a central role in the methylation metabolism.

• Polyphenols and other secondary plant compounds can also influence methylation patterns.

• The B vitamins biotin, riboflavin, niacin, and pantothenic acid influence the activity of various enzymes that regulate histone modifications, thereby affecting gene expression³.

This means in practice: A balanced diet and good micronutrient supply can help optimize methylation patterns and promote healthy aging.

Fighting inflammation-related aging: Anti-inflammatory diet

It is now well known that through our diet, we can provide our body with important antioxidants that help in fighting inflammation and oxidative stress in the cells. Inflammation occurs in all of us - and especially as we age, more proinflammatory mediators (Interleukin-6, Prostaglandin E2, Interferon-gamma, TNF-alpha) are released. This increasing inflammatory burden, also known as inflammaging, not only accelerates the aging of our cells and damages organs, but is also associated with the development of various diseases (diabetes mellitus, osteoporosis, Alzheimer's, cancer, etc.).

Our strongest lever to combat aging inflammation is nutrition. Eating especially meat, processed meats, and sugary foods is associated with an increase in inflammation. Plant-based foods such as vegetables, fruits, herbs, seeds, and legumes are rich in micronutrients, fiber, and phytochemicals, many of which have anti-inflammatory and anticancer effects.

Pay attention to the following nutrients:

• Micronutrients

• Dietary fibers

• Secondary Plant Compounds

• Omega-3 fatty acids

• Protein

Conclusion: How to Extend Your Life

Longevity research shows: With a plant- and micronutrient-rich diet, we have a strong lever for a long life in our own hands. Nutrients form the basis for good cell supply, and healthy cells are our guarantee of life. Start by incorporating more plant-based foods such as vegetables, fruits, and legumes into your daily routine to activate your internal rejuvenation program.