As we all know, aging is a natural process, but how you age is influenced by the choices you make on a daily basis. As a naturopathic doctor, I believe that a holistic approach to health—including the use of herbs and the importance of lifestyle habits like sleep—can greatly support healthy aging. Here are three critical components that contribute to aging gracefully: Ashwagandha, Glutathione, and the importance of being in bed by 10:00 PM.
Let’s start with Ashwagandha (Withania somnifera). Ashwagandha is a revered adaptogenic herb in Ayurvedic medicine, known for its ability to help the body adapt to stress. Given our current lifestyles, I haven’t met many people who aren’t under some sort of chronic stress. Chronic stress accelerates the aging process by increasing oxidative stress and inflammation. Since stress isn’t going away anytime soon, we need to learn how to ride the wave of stress. Ashwagandha helps mitigate these effects by modulating the stress response and promoting balance in the body. According to The Journal of Ethnopharmacology, “Ashwagandha has neuroprotective properties, which may help prevent cognitive decline associated with aging.” The study found that Ashwagandha enhances memory and cognitive function, making it a valuable herb for supporting brain health as we age (Kulkarni & Dhir, 2008).
Next up is one of my favorite superstars, Glutathione (pronounced gloo-tuh-thigh-own). Glutathione is often referred to as the "master antioxidant" due to its critical role in protecting cells from oxidative stress and detoxifying the body. Vitamin C usually gets all the press, but Glutathione is 50 times more potent than Vitamin C. Perhaps because it’s difficult to pronounce, it’s not as well-known. However, as we age, Glutathione levels naturally decline, which can lead to increased oxidative damage and contribute to the aging process. Maintaining optimal levels of Glutathione is essential for supporting healthy aging. Research published in The American Journal of Clinical Nutrition highlights the role of Glutathione in maintaining cellular health and reducing oxidative stress. The study suggests that “supplementing with Glutathione or its precursors (NAC) can enhance antioxidant defenses and support overall health as we age” (Richie et al., 2015).
Lastly, let’s talk about my favorite topic, sleep. Sleep is such a keystone in our healthy aging process and one of my favorite activities. But did you know the time you go to sleep is just as important? Sleep is one of the most crucial, yet often overlooked, components of healthy aging. The quality and timing of sleep can significantly impact physical, mental, and emotional well-being. Going to bed by 10:00 PM aligns with the body's natural circadian rhythm, optimizing the production of essential hormones like melatonin and growth hormone, which are critical for cellular repair and regeneration. Research published in Sleep Medicine Reviews emphasizes the importance of sleep timing and quality in healthy aging. The study found that “individuals who maintain a regular sleep schedule and prioritize sleep quality are less likely to experience age-related cognitive decline and chronic diseases. Furthermore, aligning sleep patterns with natural circadian rhythms—such as going to bed early—supports overall health and longevity” (Mander et al., 2017).
My go-tos for healthy aging include adrenal support, antioxidants, and restorative sleep. These natural strategies help mitigate stress, reduce oxidative damage, and support the body’s natural repair processes, all while contributing to a longer, healthier, and more vibrant life. As a naturopathic doctor, I encourage you to evaluate which areas of your life may need attention to support graceful aging. Just know it’s not my fault if you start getting carded again.
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Author: Dr. Stephanie Hendershot, ND
References:
Kulkarni SK, Dhir A. Withania somnifera: an Indian ginseng. Prog Neuropsychopharmacol Biol Psychiatry. 2008 Jul 1;32(5):1093-105. doi: 10.1016/j.pnpbp.2007.09.011. Epub 2007 Sep 21. PMID: 17959291.
Richie JP Jr, Nichenametla S, Neidig W, Calcagnotto A, Haley JS, Schell TD, Muscat JE. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr. 2015 Mar;54(2):251-63. doi: 10.1007/s00394-014-0706-z. Epub 2014 May 5. PMID: 24791752.
Mander BA, Winer JR, Walker MP. Sleep and Human Aging. Neuron. 2017 Apr 5;94(1):19-36. doi: 10.1016/j.neuron.2017.02.004. PMID: 28384471; PMCID: PMC5810920.
Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.