5 Herbs to Promote Longevity
Biologically speaking, aging is synonymous with decline. The normal accumulation of cellular damage over time makes the body less impervious to disease and leads to a gradual degradation of our organs and systems. While this process is all part of the normal life cycle, the choices we make with diet, nutrition and lifestyle will impact our quality of life and undoubtedly influence longevity.
Wellness is not only the absence of illness, but a balancing of all the systems that make up an individual. Longevity medicine is a natural approach to not only extending the duration of a lifespan, but also improving our quality of life as we age.
Herbs are a potent tool in longevity medicine. They’ve been used for thousands of years to elevate the culinary experience and provide valuable medicinal qualities to a diet. Ayurveda and Traditional Chinese Medicine (two ancient holistic healing systems that are still widely practiced today) both have health-promoting herbs at the heart of their traditions. These systems have recognised the potential of certain botanicals to enhance longevity and balance the body and mind.
Herbs and adaptogens should be included in our pantries and medicine cabinets to promote a resilient immune system, support hormone balance, encourage healthy liver function and improve our ability to respond to stress. Unfortunately, Western medicine has traditionally placed a much greater focus on emergency care than preventive practices, so there is a lack of scientific research around the efficacy of plant medicine. I’ve found the following herbs to be particularly useful in promoting longevity and encouraging more resilience and vitality in both female and male patients.
My top 5 herbs for longevity:
Maca - Maca is a plant that has been cultivated by the Andean people for over 2,000 years. It’s primarily known for increasing libido and supporting fertility, but has been used as food and medicine by Peruvians for thousands of years. With three main varieties (yellow, black and red), Maca has a number of medicinal effects and the type you choose should be selected based on your particular needs. Red maca is most helpful for balancing hormones and alleviating PMS and menopause symtoms. A study conducted in 2015 found that maca may be helpful in reducing blood pressure and depression in postmenopausal women. Maca has also been shown to speed up wound healing, improve cognitive function and enhance mood and energy. It’s also said to support testosterone and improve sperm concentration.¹
Ginseng - Ginseng is one of the oldest medicinal herbs used by people all over the world. It’s an adaptogen - an herb that supports the body in responding to stress, anxiety and fatigue - with anti-inflammatory and antioxidant properties. It’s known to improve memory and learning, as well as for its potential anti-cancer properties and ability to help control blood sugar. Ginseng may also improve erectile dysfunction, boost the immune system, increase energy levels and lower cholesterol. Recent findings have shown ginseng to regulate hormones through the hypothalamic–pituitary–adrenal axis, highlighting the effects of ginseng on stress-related disease pathways and the potential for prevention and treatment of chronic inflammatory diseases such as rheumatoid arthritis and diabetes.²
Turmeric - Used as both food and medicine for thousands of years, turmeric is a potent herb with many longevity-boosting properties. It might be most well-known for its anti-inflammatory effect, but it’s also helpful with hormone detox. Turmeric acts as a free radical scavenger, protecting the liver from oxidative stress. It helps with hormone regulation by supporting the liver’s elimination process, which includes elimination of excess estrogen. It’s antiinflammatory properties also help with symptoms of PMS, heavy periods, and menopausal symtpoms of joint pain and hot flashes. Consuming turmeric with black pepper, which contains piperine, increases the body’s absorption of curcumin (the primary bioactive substance in turmeric) by up to 2,000%.
Rosemary - Rosemary is a culinary and medicinal herb with a number of longevity benefits. Studies have shown the rosmarinic and carnosic acids in rosemary to have effective antibacterial, anti-fungal and antiviral properties, and it’s also said to be helpful in the treatment of autoimmune hyperthyroid disorder for its immunomodulatory effects. Rosemary has been hypothesized to block immunoglobulin effects on thyroid stimulating hormone receptors and inhibit peripheral conversion of thyroxine to T3, suggesting that it may be beneficial in the treatment of Graves’ disease³and supporting thyroid function in general. Rosemary also promotes healthy blood circulation and boasts impressive anti-inflammatory and antioxidant properties.
Gymnema - Gymnema is a plant native to India and Africa that’s been used in Ayurvedic medicine for thousands of years. Its Hindi name is “gurmar”, which means “sugar destroyer”, as it’s known to be helpful in regulating blood sugar and controlling insulin. Gymnema stimulates insulin production in the pancreas and improves insulin sensitivity, which also helps sex hormones to thrive. Many women in peri-menopause and menopause find themselves facing insulin resistance which wreaks havoc on our sex hormones, estrogen, progesterone and testosterone. When insulin levels are stable, our sex hormones are better able do their jobs.
As with all treatment protocols, the herbs you choose should be discussed with the medical professional handling your care. Book a visit with me to discuss the herbs and adaptogens that will support you best.
Sources:
Maca - Stojanovska L, Law C, Lai B, Chung T, Nelson K, Day S, Apostolopoulos V, Haines C. Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric. 2015 Feb;18(1):69-78. doi: 10.3109/13697137.2014.929649. Epub 2014 Aug 7. PMID: 24931003. https://pubmed.ncbi.nlm.nih.gov/24931003/
Ginseng - Lee S, Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017;41(4):589-594. doi:10.1016/j.jgr.2017.01.010https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628357/#:~:text=Recent%20findings%20have%20revealed%20that,well%20as%20alleviating%20erectile%20dysfunction.
Rosemary -Friedman, Michaël, Thyroid Autoimmune Disease. Journal of Restorative Medicine, Volume 2, Number 1, 10 January 2013, pp. 70-81(12) https://restorativemedicine.org/journal/thyroid-autoimmune-disease/