5 Tips for Better Sleep: How Red Light Therapy Can Help
A good night’s sleep is one of the most powerful ways to improve your overall health. From boosting mood and
“Aging is inevitable, but aging poorly isn’t.”
Many individuals experience a decline in memory and physical strength as they age, often due to a lack of engagement in specific activities and healthy habits. However, this doesn’t have to be your story. In fact, it’s entirely possible to extend your healthspan—the period of life spent in good health, free from chronic disease and disability.
As a neuroscientist and brain optimization consultant, I’m here to share tips on preventing physical and cognitive decline, and to show how the Lumavit red light device can help you stay accountable. What you do today and continue doing tomorrow can significantly impact your healthspan.
5 Tips to Aging Well
Brain-derived neurotrophic factor (BDNF) is a protein that enhances brain regions linked to pain tolerance, self-awareness, memory, attention, emotional control, and happiness. BDNF also promotes new neuron growth, strengthens existing ones, and prevents cell death. However, BDNF levels naturally decrease with age.
The good news: Habits such as meditating and getting sunlight can effectively boost your BDNF levels. Aim to meditate a few times per week and/or expose yourself to about 10-20 minutes of sunlight per day. If it’s not possible to get enough sunlight, you can also mimic sunlight using NIR and red light panels. These panels have a similar beneficial effect on the body and can be especially useful when you can’t get direct sunlight in the morning or when there’s not enough sunlight. Use Lumavit red light devices to ensure your body gets the necessary light exposure to boost your BDNF levels and support your overall health.
Find HERE our range of devices for red light therapy use at home.
One of my clients, Alice, noticed it was taking her longer to recover from exercise than it used to—an all too common experience. As we age, we lose 3 to 8% of our muscle mass every decade after age 30—that is, unless we actively work to maintain it.
According to science, regular physical exercise can reduce and even reverse signs of aging by altering gene expression and increasing BDNF levels. Incorporate cardio, aerobic exercises, and strength training into your routine. Starting an exercise routine at any age is beneficial, but the sooner, the better.
Tip: Track your Cardio Capacity (or VO2 max), a measure of cardiovascular fitness. Exercise is a highly effective way to improve this metric. Take a walking test to see where you stand now and monitor your progress.
Diet plays a crucial role in longevity. Research shows that a Mediterranean diet reduces the risk of all-cause mortality, especially heart disease. It’s also important to avoid processed foods. Research has found that a 10% increase in ultra-processed foods correlates with a 14% higher risk of all-cause mortality.
So what can you eat? Plenty! Focus on fresh, whole foods including:
– Fruits
– Vegetables
– Legumes
– Nuts and seeds
– Fish and seafood
– Poultry and eggs
– Unprocessed red meat
– Olive oil
– Whole grains
– Limited dairy
– Fermented foods
If there’s one thing you remember from this piece, let it be the three S’s—and focus on reducing their presence in your life as much as possible. The three S’s include:
– Stress
– Sugar
– Social isolation
First, let’s talk about stress. While not all stress is bad, some types of stress have undeniably negative effects on our overall health and well-being. Chronic, or long-term, stress can be especially detrimental, as it’s linked to a myriad of health conditions, such as heart disease, obesity, metabolic syndrome, type 2 diabetes, and arthritis. Find strategies to manage stress—and see how Lumavit can help—here.
Sugar, despite its allure, is associated with inflammation, cardiovascular disease, cancer, and other contributors to accelerated aging.
Finally, socializing with like-minded friends isn’t just enjoyable; it also keeps your brain active. The social brain hypothesis suggests our brains evolved complexity to manage social systems. Lack of social engagement can lead to cognitive decline, while social interaction stimulates multiple brain areas and systems, keeping them active and preserving mental faculties. Maintain an active social life to keep your brain sharp.
Finally, introduce some competition into your life! Cognitively demanding tasks like puzzles, board games, musical instruments, and dancing can help preserve cognitive capacity. One study of 469 people aged 75+ found these activities lower dementia risk by increasing cognitive reserve—or the connections between brain regions that buffer against aging.
These activities should be lifelong habits, not something to start at a specific age, to help maintain mental engagement and cognitive health.
“Use it or Lose it”
In sum, remember that it’s in your power to combat aging and cognitive decline. Continue engaging in healthy habits like those mentioned above to keep living healthier for longer. Don’t succumb to aging—it’s more in your control than you may think!
A good night’s sleep is one of the most powerful ways to improve your overall health. From boosting mood and
Red Light Therapy (RLT) is transforming the fitness and wellness landscape with its scientifically backed benefits. Beyond skincare and general