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How to Boost Your Cellular Health & Age Well

Cellular health can slow down the aging process and reduce the risk of age-related diseases.

Thriving cells help us to live longer and flourish with age.

Read on to learn more!

Woman celebrating aging well
Flourish with age!

What is Cellular Health?

Cellular health refers to the overall wellness and functionality of our cells, the basic units of life.

Much like how a building needs strong bricks to stay sturdy, our body relies on healthy cells to stay strong and function well.

When our cells are healthy, they can do their jobs effectively!

Picture of healthy cells
Healthy cells function well.

Why is the Health of our Cells Important?

Cells play a vital role in our health by repairing tissues, fighting off illnesses, and providing us with energy. 

When cells are healthy and functioning at their best, they help to:

  1. Boost Immune Function: Healthy cells strengthen the immune system, allowing it to combat infections and diseases.
  2. Enhance Energy Levels: Thriving cells produce more energy, giving you the stamina needed for daily activities.
  3. Support Tissue Repair and Growth: Healthy cells aid in faster healing, tissue repair, and muscle growth.
  4. Promote Cognitive Function: Cellular health supports brain function and may reduce the risk of neurodegenerative disorders.
  5. Slow Aging: Maintaining cell health may slow down the aging process and promote longevity.
Immunity dial; cellular health boosts immunity
Cellular health supports immunity.

How do you Know if Your Cells are Healthy?

There is no direct way to measure your cellular health.

However, there are signs and symptoms that can indicate whether your cells are healthy or not.

Below are some ways to assess the health of your cells:

  • Pay attention to your overall health. Do you have a lot of energy? Do you get sick often? Do you have any chronic health conditions? A healthy body = healthy cells.
  • Get regular blood work. A blood test can reveal a lot about your cells. Lab tests such as a complete blood count, hemoglobin A1c, and cholesterol can provide additional insight into the health of our cells.
  • Get a cellular health assessment. This is a non-invasive test that can measure a variety of markers, including antioxidant levels, telomere length, and mitochondrial function.
Female lab tech drawing blood from a man in a blue shirt.
Blood tests can provide insight into cellular health.

Cellular Health & Aging

At its core, aging involves a gradual decline in cell vitality and function.

As our cells age, their ability to repair, regenerate, and communicate with each other diminishes.

This decline can lead to age-related issues such as reduced immune function, lowered metabolism, decreased muscle mass, and impaired cognitive function.

By promoting the well-being of our cells, we can potentially slow down the aging process.

Older woman doing yoga on the beach.
Healthy cells may slow aging.

How to Boost Your Cellular Health

We can support healthy aging and reduce our risk of age-related diseases through several lifestyle interventions.

Below are 6 strategies to improve your cellular health:

1. Eat a Healthy Diet

 Eating a diet that is rich in fruits, vegetables, and whole grains provides your cells with the nutrients they need to stay healthy.

Fresh fruits and vegetables are excellent sources of antioxidants, which protect cells from damage caused by free radicals.

Reducing your meat intake and following a plant-based diet further increases your intake of antioxidants.

Plant-based healthy foods
A plant-based diet promotes cellular health.

Meeting your protein needs can also support cellular health. Check out this Age-Defying Dietitian blog post to learn more – “Protein Bar vs. Shake: Which is Better for You?“.

2. Exercise Regularly

Regular physical activity improves circulation, delivers oxygen to your cells, and removes waste.

Below are guidelines from the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion.

Adults should aim for at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

Woman biking
Exercise regularly to support healthy cells!

3. Prioritize Sleep

Sleep is essential for cellular repair and regeneration. Most adults need 7-9 hours of sleep per night.

Sleep promotes cell health by increasing protein synthesis, repairing DNA, detoxifying cells, and reducing inflammation.

If you are having trouble sleeping, try practicing sleep hygiene.

Woman sleeping
Quality sleep supports healthy aging.

4. Practice Stress Management

Stress can damage cells, so it is important to find healthy ways to manage stress, such as exercise, yoga, or meditation.

Chronic stress impairs cells by weakening the immune system and triggering the release of inflammation-producing hormones.

If you are struggling to manage stress on your own, talk to a therapist or counselor.

A mental health professional can teach you additional coping skills and help you to develop a stress management plan.

Woman meditating by the water; practicing meditation can support cellular health.
Meditation is helpful for stress management.

5. Hydrate

Stay hydrated to promote optimal cellular function. You can tell if you are hydrated by monitoring your urine color.

When you are well-hydrated, your urine will be a light yellow color similar to lemonade.

If your urine is dark yellow or amber-colored, it may be a sign that you are not drinking enough water.

Water bottle being poured into a glass
Hydrate to support cell health.

Do you struggle to drink enough water?

Check out this Age-Defying Dietitian blog post – “7 Remarkable & Refreshing Benefits of Infused Water with Fruit”.

6. Reduce Toxins

Minimize exposure to harmful toxins from pollutants, smoking, excessive alcohol consumption, and processed foods.

These toxins can damage cells and impair their function.

Reducing toxins can help to promote cellular function by reducing inflammation and oxidative stress.

person holding hand out to refuse fries in place of salad
Limiting processed foods may promote longevity.

Learn more about how processed foods cause inflammation in this blog post – “Best Anti-Inflammatory Salad Kits for Healthy Aging“.

Takeaways on Cellular Health

Cellular health is the foundation of overall vitality and well-being.

As we age, our cells naturally decline in function. This can lead to a variety of age-related health problems.

There are a number of lifestyle interventions to promote cellular function and healthy aging, including eating well, exercising, and managing stress.

Take steps today to improve the health of your cells! By doing so, you invest in a longer and healthier future!

Road signs pointing in the same direction that say "happiness", "healthy life", and "future". The background is a beautiful blue sky.
Invest in your health!

Hungry for More?

Interested in more information on healthy aging?

Check out the Age-Defying Dietitian’s Blog for more healthy aging content!

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