Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Age-related chronic systemic inflammation within the body rises due to increasing fat mass, reducing muscle mass, reducing bone mass, immune senescence, and joint and disc degeneration. Using lifestyle, dietary, and supplement strategies to counter these can be regarded as ‘anti-aging’ approaches as described in this video
Age-related degenerative conditions such as Osteoarthritis, Spondylosis, and Degenerative Disc Disease are an inevitable part of getting older. However, there are science-based tools to slow down their progression and, in some cases, relieve symptoms. As with most supplements, these are more effective when started early as a preventative strategy supplementing lifestyle, diet, and exercise approaches.
1. Collagen Powder: To Strengthen Connective Tissue
Collagen is a protein that provides structure to your skin, hair, and joints. As we age, our body's natural collagen production decreases, leading to wrinkles, sagging skin, and joint pain. Marine Collagen is superior to Bovine Collagen .Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid enhancing skin hydration and elasticity.
Click to read Scientific Study for Skin Aging
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
2. Hyaluronic Acid: To Support Cartilage, Skin, and Synovial Fluid Within Joints
This hyaluronic acid capsule is sourced from bacteria and also contains vitamin C, which is an essential cofactor for the production of hyaluronic acid and collagen within the skin.
- Product: Nutridom Hyaluronic Acid 200mg with Vitamin C 150mg, All Natural, Non-GMO, Vegan, Gluten-free, Dairy-free, and Soy-free
Click to buy on Amazon-Canadian
3. Omega-3 Fatty Acids: EPA and DHA to Reduce Inflammation
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well.
Omega 3 is anti inflammatory. Since this is a 'triple strength' product, one capsule a day will be sufficient for most individuals.
- Product: Vitasave Omega-3 Fish Oil Supplement - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA-Canadian
Click to buy on Amazon
Vegan Option
- Product: Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavour – Support Heart, Eyes and Brain Function in Adults
- once a day dosage is sufficient for most individuals
Click to buy on Amazon
4. Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Click to Explore Jamieson 100% Multivitamin for Adults 50+, with Lutein, Lycopene & Calcium-Canadian
Chewable Multivitamin & Multimineral
Click to read study on benefits of Multivitamins for Memory
5. Vitamin K2 with D3: For Strong Bones
Vitamin K2, found in fermented foods and cheese, plays a role in the development of new, stronger bone. Clients age 50 plus should ensure they add Vitamin K2 to D3 to ensure that Vitamin D3 and Calcium are shuttled more effectively into bones.
- Product: Webber Naturals Vitamin K2 with D3, 60 Softgels, Helps Support Bones, Teeth, and Immune Function, Gluten & Dairy Free
Click to buy on Amazon
Vegan Option
- Product: Benemax Vitamin D3 K2 30 Capsules - K2 D3 Vitamin Supplement - Healthy Bones, Healthy Teeth, Healthy Muscle - Vit K2 D3 Supplement - Vegan D3 K2
Click to buy on Amazon
6. Protein: To Preserve Muscle Mass
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Supplements to aid with Increasing Muscle Mass
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
7. Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Dry Eyes
Moisturiser
Healthy skin required plenty of hydration both in the form of water intake as well application of creams. My favourites 3 are Cetaphil, Cerave & Aveeno
Click to Read Scientific Study
Night Time Retinol Application
The best-studied anti-aging topical product for reducing wrinkles and fine lines is Retinol which boosts production of Collagen within the skin. My top 3 products are
Marcelle Retinol² + PHA Renewing Night Cream, Refining, Brightening & Plumping, Cruelty-Free, Hypoallergenic, Paraben-Free, Fragrance-Free, Non-Comedogenic, 50 mL
Main Active Ingredients: Retinol, Bakuchiol, Polyhydroxy Acid (PHA)
Benefits: This night cream combines retinol with PHA, which gently exfoliates the skin, promoting cell renewal. It brightens, refines, and plumps the skin, making it look refreshed and youthful.
Click to buy on Amazon-Canadian
Paula's Choice CLINICAL 1% Retinol Treatment Cream with Peptides, Vitamin C & Licorice Extract, Anti-Aging Treatment for Wrinkles & Loss of Firmness, Fragrance-Free & Paraben-Free, 30 mL
Main Active Ingredients: Retinol, Collagen Peptides, Vitamin C
Benefits: This serum is designed to smooth fine lines. Retinol promotes cell turnover, reducing the appearance of aging with peptides while Vitamin C brightens the skin and acts as an antioxidant.
RoC Retinol Correxion®️ Line Smoothing Max Hydration Cream
Main Active Ingredients: Retinol, Hyaluronic Acid
Click to Read Scientific Study
Anti Aging Red Light Devices
Use of red light and infra red emitting devices to improve collagen synthesis within the skin has been well studied and is effective for slowing skin wrinkes as well as hair loss
Click to Read Scientific Study
Click to Read Scientific Study
Click to Read Scientific Study
Click to Read Scientific Study
Click to Read Scientific Study
Under Eye Cream
Click to Read Scientific Study
Specific Cases: Items I do not use but would do if I encountered these specific issues.
Anti Aging Serums
Click to explore The Ordinary Multi-Peptide + Copper Peptides 1% Serum (30ml/1oz)-Canadian
Hair Loss
Minoxidil 5 % hair serum
Hair thinning and male pattern baldness become increasingly common in older men and post-menopausal women. The most evidence-based scalp lotion to reverse this is 5% Minoxidil. Be sure to wash hands carefully after use, as hair growth can occur in unintended parts of the skin if hands are not washed thoroughly. Note that 2.5 % serum is often marketed for women but the scientific evidence favours that both genders should use the 5 % serum.
Click to Read Scientific Study
Rosemary Oil
Rosemary Oil has been shown in one study to be as effective half dose Minoxidil (2.5%) and along with Biotin can be considered as an add on to full dose Minoxidil 5 %
Click to Read Scientific Study
Biotin and DHT Blocker Shampoo & Conditioner
While the scientific evidence for efficary of oral biotin is scant ( and it can interfere with thyroid function test results ) this can be used safely in topical form such as shampoo and conditioner.
Click to Read Scientific Study
Sunscreens
Eucerin Sun Age Defense Face Sunscreen SPF 50
Eucerin Sun Age Defense Face Sunscreen SPF 50 is specifically designed for sensitive and aging skin. It contains hyaluronic acid and five powerful antioxidants to hydrate the skin while providing broad-spectrum sun protection. This sunscreen helps reduce the appearance of fine lines and wrinkles, making it an excellent choice for daily use. Its non-greasy formula is quickly absorbed, leaving your skin feeling smooth and protected.
- Benefits: Broad-spectrum SPF 50, anti-aging ingredients, hydrating with hyaluronic acid, suitable for sensitive skin.
- Size: 75 mL pump
Vichy Capital Soleil UV+AGE DAILY SPF 60
This advanced anti-aging sunscreen provides broad-spectrum SPF 60 protection along with niacinamide and peptides to fight the signs of aging. It has a non-greasy, water-resistant formula and is hypoallergenic and fragrance-free, making it suitable for all skin types, including sensitive skin.
- Benefits: High SPF protection, anti-aging ingredients, water-resistant, suitable for sensitive skin.
- Size: 40 mL
CeraVe Facial Moisturizer with SPF 30
This facial moisturizer doubles as a sunscreen, providing broad-spectrum protection with SPF 30. It contains hyaluronic acid, niacinamide, and ceramides to hydrate and repair the skin barrier. The oil-free formula is suitable for normal to dry skin and is perfect for daily use.
- Benefits: Hydrating, barrier-repairing ingredients, broad-spectrum protection.
- Size: 89 mL
Top 3 Tinted Mineral Sunscreens
EltaMD UV Physical Tinted Mineral Sunscreen, SPF 41
This is my current favourite. Tinted but blends easily and does not leave a white cast.
It contains zinc oxide and titanium dioxide for broad-spectrum protection and is water-resistant for up to 40 minutes. The tint helps cover imperfections while providing protection.
- Benefits: Full mineral sunscreen, water-resistant, suitable for sensitive skin.
- Size: 3.0 oz
DRMTLGY Anti-Aging Tinted Moisturizer with SPF 46
This all-in-one face sunscreen provides broad-spectrum protection against UVA and UVB rays. Its universal tint offers sheer coverage and blends seamlessly with most skin tones. The combination of mineral (zinc oxide), chemical (oxinoxate), and tint (iron oxide) ingredients ensures effective coverage for UV and visible light.
- Benefits: Protects against UVA, UVB, and visible light. Universal tint for a natural look.
- Size: 1.7 oz
Eucerin Sun Tinted Mineral Face Sunscreen Lotion SPF 35 | Blendable Tinted Mineral Sunscreen for all skin tones
This SPF 35 sunscreen is blendable and suitable for all skin tones. It contains zinc oxide and five antioxidants to protect against environmental damage and provide broad-spectrum sun protection.
- Benefits: Blendable tint, enriched with antioxidants, broad-spectrum protection.
- Size: 50 mL pump
Click to Read Scientific Study