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The Multipathway Approach to Slowing and Reversing the Aging Process

Throughout history and in folklore, numerous people have sought the Fountain of Youth. This isn’t surprising as some bodily functions deteriorate as we age. On the flipside, we have acquired knowledge and skills—having built our lives—and we want to enjoy old age, not suffer from aches and pains, or look permanently tired. As a result, people at times go to extreme lengths to stay or look young, ranging from surgery to blood transfusions. Some of these interventions might help, others are experimental and come with extreme risks. Some even lack scientific backup that they actually work!Thankfully, a lot of scientific research has been done on aging and how to prevent or even reverse some of the biological mechanisms involved in the aging process.And this is an important thing to understand before we even begin to look at how to reverse aging—it’s not one biological process that causes aging, but a plethora of different ones.All the different processes in our body are interlinked, so if you support one, you support the rest. However, to achieve potent results, you need to support more than one process. Think of it like an ecosystem—all the different parts need to function optimally to create a well-working system.Even what we consider as “one” process in the body usually happens through different pathways. For example, for metabolism to take place a number of different biological processes occur in the body. And if you want to speed up or slow down the metabolic rate, you can sometimes do so by speeding up or slowing down one single process, or you can look at affecting several processes.This is what we refer to as the multi-pathway approach to improving health and vitality. Others might use terms like a “holistic” approach, but we want to really zero in on the different biological processes that directly affect one thing or another, so we think this is a more apt description.Below we dive into what makes us age and the things we can do to slow down or even reverse the process in some instances, showing why the multi-pathway approach is so important. We’ve referenced over 60 different medical papers in this review, so if you want to dive into the science, there’s plenty to read…but if you just want the conclusions we found, have a look at the infographics below. What Happens to Our Body As We Age? To understand what to do to slow the aging process, we first need to understand what happens in our bodies as we age. Of course, there are a myriad of things going on, but below are some of the main contributing factors to the negative aspects of aging. Cell Damage As we get older, our cells accumulate damage from things like stress, toxins, and genetic changes. This damage can make our cells work less well, which affects our overall health. (1) Decline in Collagen Production Collagen is like the glue that holds our body together, giving our skin its firmness, our bones their strength, and our joints their flexibility. As we age, we make less collagen, which can lead to saggy skin, stiff joints, and weaker bones. (2) Decreased Hormone Production of Certain (Not All) Hormones Hormones are like messengers in our body, controlling things like growth, metabolism, and reproduction. But as we get older, we make fewer hormones, which can cause issues like weaker muscles, slower metabolism, and changes in our ability to have children. (3) (4) Neurotransmitter Imbalance Neurotransmitters are chemicals in our brain that help nerve cells communicate. As we age, the levels of these chemicals can change, affecting things like memory, mood, and behavior. (5) Sirtuin Dysfunction Sirtuins are proteins that help our cells do important tasks like repair DNA and control inflammation. When sirtuins don’t work properly, it can contribute to problems like diabetes, Alzheimer’s, and cancer. (6) (7) Mitochondrial Dysfunction Mitochondria are like tiny power plants in our cells, making energy for everything we do. But as we age, these power plants can get damaged, leading to less energy and more stress in our cells. (8) Telomere Shortening Telomeres are like protective caps on the ends of our chromosomes, which hold our DNA. Each time our cells divide, these caps get shorter, eventually leading to aging and changes in how our tissues work. (9) (10) Inflammation Inflammation is our body’s way of fighting off infections and injuries, but as we get older, we can have more inflammation even when there’s no threat (usually a low grade chronic inflammation). This can lead to problems like heart disease, arthritis, and memory loss. (11) Epigenetic Changes Our genes can be turned on or off by chemical changes in our DNA, called epigenetic changes. As we age, these changes can affect how our cells function and contribute to health problems. (12) Protein Misfolding and Aggregation Sometimes proteins in our body don’t fold properly and can clump together, especially as we get older. This can cause problems like Alzheimer’s and Parkinson’s disease. (13) Stem Cell Exhaustion Stem cells are like repair crews in our body, helping to fix damaged tissues. But as we age, we have fewer of these repair crews, which can make it harder for our body to heal itself. (14) Glycation Sugars in our blood can stick to proteins in our body and form harmful compounds called advanced glycation end products (AGEs). As we age, these AGEs can build up and contribute to problems like tissue damage and inflammation. (15) As you can see, there are a lot of processes that affect aging. Thankfully, science has started to figure out both what accelerates these processes and what slows them down. We will look at both below. What Happens to Our Body As We Age? Things That Can Speed up the Aging Process While aging is a natural process that occurs over time, certain lifestyle factors and environmental influences can accelerate the aging process, leading to premature aging and increased risk of age-related diseases. Understanding these factors is crucial for promoting healthy aging and longevity.Below are the things that contribute to speeding up the aging process: 1. Lack of Sleep or Irregular Sleep Patterns: Poor sleep quality or insufficient sleep disrupts the body’s natural circadian rhythm and impairs various physiological processes involved in repair, regeneration, and immune function. Chronic sleep deprivation has been associated with accelerated aging, cognitive decline, inflammation, and increased risk of chronic diseases. (16) 2. Unhealthy Diet: A diet high in processed foods, refined sugars, unhealthy fats, and low in essential nutrients accelerates aging by promoting inflammation, oxidative stress, and metabolic dysfunction. Poor dietary choices contribute to the development of obesity, diabetes, cardiovascular disease, and other age-related conditions. Consuming too much food lowers the oxygen levels in our cells, a decline that reduces the amount of NAD+* in the human body, in turn possibly spending up the aging process. An excessive rise in blood sugar levels or reduction in insulin levels also affects the NADH-NAD+ ratio and lowers the NAD+ levels while increasing the risk for diabetes. (17) 3. Sedentary Lifestyle: Lack of physical activity and prolonged periods of sedentary behavior accelerate aging by impairing cardiovascular health, muscle mass, bone density, and metabolic function. Regular exercise helps maintain physical fitness, mobility, and overall vitality, reducing the risk of age-related decline. (18) 4. Chronic Inflammation: Persistent low-grade inflammation, often triggered by factors such as poor diet, obesity, a sedentary lifestyle, smoking, and chronic stress, accelerates aging by promoting tissue damage, DNA damage, and cellular senescence. Chronic inflammation contributes to the development of age-related diseases, including cardiovascular disease, arthritis, and neurodegenerative disorders. (19) 5. Chronic Stress: Prolonged exposure to psychological or physiological stress accelerates aging by dysregulating stress hormone levels, impairing immune function, and promoting oxidative stress and inflammation. Chronic stress has been linked to accelerated telomere shortening, cellular aging, and increased risk of age-related diseases. (20) 6. Excessive Sun Exposure: You need sunlight exposure to stay healthy, but too much can be damaging. Ultraviolet (UV) radiation from the sun accelerates skin aging by promoting the formation of free radicals, DNA damage, and collagen degradation. Chronic sun exposure leads to the development of wrinkles, age spots, and an increased risk of skin cancer. (21) 7. Environmental Toxins: Exposure to environmental pollutants, heavy metals, pesticides, and other toxins accelerates aging by promoting oxidative stress, inflammation, and cellular damage. Environmental toxins contribute to the development of age-related diseases and impair overall health and longevity. (22) 8. Smoking and Excessive Alcohol Consumption: Tobacco smoking and excessive alcohol consumption accelerate aging by promoting oxidative stress, DNA damage, inflammation, and cellular dysfunction. Smoking and heavy alcohol use increase the risk of premature aging, cardiovascular disease, cancer, and other age-related conditions. Oxidation of alcohol by antidiuretic hormone also reduces the oxidized NAD+. (23) (24)In summary, several lifestyle factors and environmental influences can accelerate the aging process and increase the risk of age-related diseases. That said, even if you have led an unhealthy lifestyle for some time, by changing your habits now, you can prevent further damage and potentially even reverse some of the damage done. *NAD+ stands for nicotinamide adenine dinucleotide, and is something needed for various cellular processes. Combating Aging—Scientifically Proven Methods Above we looked at various things that cause the body to age which, in turn, can lead to impairment of bodily and cognitive functions as well as increased risk for various diseases. So what can we do to prevent this from happening? Unfortunately, there’s no magic bullet. You will age. Your body will change. But there are ways of slowing down the process. In fact, some research suggest that some things can make you younger than what is considered your biological age. Below you will find what research has discovered so far. Cellular Damage: Antioxidants: Studies consistently support the potential of various antioxidants (naturally found in fruits, veg, etc.), like Vitamin C, Vitamin E, and polyphenols, in combating free radical damage linked to aging. However, definitive conclusions about their impact on lifespan are yet to be drawn. (25) Increasing NAD+: Research suggests that strategies to increase NAD+ levels, like supplementing with the NAD+ precursors nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), as well as improving the pathways to turn the precursors into NAD+, and minimizing the pathways that would use up NAD+ (which when combined is a multi-pathway approach) might activate sirtuins. Sirtuins have been shown to promote DNA repair and cellular stress resistance, potentially mitigating cellular damage. However, long-term human trials are needed to confirm their efficacy and safety. (26) Collagen Decline: Vitamin C: Plays a crucial role in collagen synthesis. While topical application may improve skin appearance, evidence for oral supplementation impacting overall collagen levels is inconclusive. (27) Hydrolyzed collagen supplements: Some studies suggest modest improvements in skin elasticity with supplementation. However, more research is required to draw definitive conclusions. (28) Retinoids (vitamin A): Prescription and over-the-counter retinoid products have been shown to stimulate collagen production and improve skin appearance. (29) (30) NAD+: NAD+ acts as a cofactor for enzymes involved in collagen synthesis, potentially supporting tissue integrity and skin health. (31) Hormone Decline: Hormone Replacement Therapy (HRT): This requires strict medical supervision due to potential risks, but it can help manage symptoms and improve quality of life for some individuals. (32) Lifestyle changes: Maintaining a healthy diet, engaging in regular exercise, and managing stress can positively influence hormone levels and overall health. (33) NAD+: NAD+ may regulate the activity of enzymes responsible for hormone synthesis and metabolism, potentially mitigating age-related hormonal changes. (34) Neurotransmitter Imbalance: Balanced diet rich in Omega-3 fatty acids: Studies suggest these fatty acids found in fish, nuts, and seeds support brain function. (35) Exercise: Promotes neurotransmitter balance and mood regulation. (36) Mindfulness and stress reduction: Practices like yoga and meditation can help manage stress, which can influence neurotransmitter function. (37) NAD+: Is essential for maintaining neurotransmitter balance and cognitive function. (38) Medications: Antidepressants and anti-anxiety medications, as well as specific herbs, such as St. John’s Wort (Hypericum perforatum), can be helpful in specific cases if used under medical supervision. Please note that even herbal extracts that might alter serotonin levels, such as St. John’s Wort, can have severe side effects and often can’t be taken with other medications especially NOT antidepressants (it can even be fatal) and you should always seek medical care before trying either herbs or medications for depression. (40, 41, 42) Sirtuin Dysfunction: NAD+ boosting strategies: As mentioned above, research on NR and NMN supplementation is ongoing to explore their potential role in activating sirtuins. Sirtuins play a role in various cellular processes, including metabolism, DNA repair, and inflammation. (43) Calorie restriction: Studies in animals show calorie restriction activates sirtuins. However, long-term effects and feasibility in humans are unclear. (44) Resveratrol: This polyphenol shows promise in sirtuin activation in studies, but human evidence needs further research. Resveratrol is found in blackberries, grapes, dark chocolate, mulberries, peanuts, pistachios, grape juice, and red wine, among other things. (45) (46) (47) Exercise: SIRT1 and SIRT3 appear to be activated by exercise. (48) Sirtuin activating compounds (STACs): Researchers are investigating compounds and molecules beyond resveratrol that might directly enhance sirtuin activity. (49) > reference Mitochondrial Dysfunction: Exercise: Regular physical activity promotes mitochondrial health and function. (48) Coenzyme Q10 (CoQ10): This antioxidant plays a role in mitochondrial energy production. Studies on its impact on aging are ongoing. (50) Alpha-lipoic acid: Another antioxidant with potential benefits for mitochondrial health, but further research is needed. (51) NAD+: Supports mitochondrial function by acting as a cofactor for energy production enzymes, potentially promoting mitochondrial health and energy production. (52) Sirtuins: Research suggests that sirtuins might regulate cellular metabolism, influencing mitochondrial function. However, further investigation is needed to clarify this link. (53) Telomere Shortening: Telomerase activators: Research is ongoing, but these are not yet recommended for general use due to safety concerns. (54) Healthy lifestyle: Factors like stress management and a nutrient-rich diet might have a small protective effect, but research is ongoing. (55) NAD+: Might play a role in telomere maintenance and genomic stability, potentially slowing down cellular aging. (56) Inflammation: Anti-inflammatory diet: Emphasize fruits, vegetables, whole grains, omega-3 fatty acids, and limit processed foods. (57) You can read more here and here if you are looking for a diet plan. Regular exercise: Reduces chronic inflammation. (58) Stress management: Techniques like mindfulness and meditation can dampen the inflammatory response. (59) NAD+: Adequate NAD+ levels may help modulate inflammation, potentially mitigating the effects of chronic inflammation on health and longevity. (60) Curcumin: Curcumin, the active compound in turmeric, has been extensively studied for its anti-inflammatory effects and its ability to modulate inflammatory pathways. (61) Probiotics: Probiotic supplements containing beneficial bacteria can help promote a healthy balance of gut microbiota, which in turn may reduce systemic inflammation (there also appears to be a link to better brain health, including mood). (62) Epigenetic Changes: Research is ongoing to investigate the potential of different interventions to modulate epigenetic changes, but there are currently no definitive recommendations for the general population. (63) (64) Protein Misfolding and Aggregation: Sirtuins may play a role in protein quality control and preventing protein misfolding. However, this area requires further research, and there are currently no definitive recommendations. (65) (66) (67) Interestingly, almost all of the above is related to the sirtuins and the coenzyme NAD+ which is needed for sirtuins to “work.” In addition, a lot depends on getting rid of or preventing inflammation. A poor lifestyle and aging can both cause inflammation, which in turn causes some of the age related symptoms, including a decrease in NAD+. Your body is an ecosystem, which is why the multi-pathway approach is so crucial, both when it comes to lifestyle and supplements. The Different Pillars for Slowing the Aging Process It can be overwhelming looking at all the science behind aging and what’s scientifically been proven to show promines when it comes to slowing or reversing the aging process. However, the steps you can take are actually pretty simple! Below is a summary of what you can do that might reverse or slow the aging process: Lifestyle Choices Eat well (an anti-inflammatory diet) Sleep well (go to bed at the same time every night and get enough sleep) Spend time in nature (improves the immune system and reduces stress) Exercise (including some cardio) Meditate d do breathing exercises (reduces stress) Supplements A multivitamin—take it a couple of time per week, or as prescribed by a healthcare professional (it helps checking if you suffer any deficiencies, and also note that eating too much vitamins is not healthy) Alpha-lipoic acid Co-enzyme Q10 Omega-3 Resveratol and resveratrol containing compounds NAD+ precursors and supplements that support the making of and levels of NAD+ in the body Sirtuin precursor and supplements that support the making of and levels of NAD+ in the body Antioxidants (also found in fruits, veg, herbs, tea, coffee, etc.) Anti-inflammatory herbs and spices, incl.: curcumin (as a supplement that increases its bioavailability), ginger, cloves, rosemary, and cayenne pepper Probiotics Seeing it like this hopefully helps make it easier to grasp, but what also, hopefully, becomes clear is that beyond a holistic approach to your lifestyle, you also need a holistic, or multi-pathway approach where supplements are concerned. Put this way: you need to support several bodily functions at the same time whether you want to fight inflammation, or increase NAD+ and sirtuin levels. Seeing it like this hopefully helps make it easier to grasp, but what also, hopefully, becomes clear is that beyond a holistic approach to your lifestyle, you also need a holistic, or multi-pathway approach where supplements are concerned. “Put this way: you need to support several bodily functions at the same time whether you want to fight inflammation, or increase NAD+ and sirtuin levels”. The Multi-pathway Approach—What Good Supplements Do The issue with many supplements, as explained, is that they provide one thing or another, but not the entire chain of things the body needs to, for example increase the amount of NAD+ available in the body. For instance, you can take a vitamin A supplement, but if your body cannot convert vitamin A into what it needs (synthesize it), or is using up all the vitamin A because something’s out of balance, then the supplement doesn’t work as intended. Likewise, if you lead an unhealthy lifestyle, your body is constantly struggling to perform its functions. Supplements can help it perform those functions better, but they can’t entirely fix the problem. However, even when leading the best of lifestyles, as we age, our body naturally deteriorates. Certain things start to malfunction due to wear and tear. To help boost your cells and bodily functions, you have to look at correcting all the imbalances, not just one. That way, your body starts repairing itself again. If you look at a great NAD+ supplement, it shouldn’t just contain nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), as well as tryptophan, but also support the various pathways for converting them into NAD+ and keeping those NAD+ levels stable. Here’s a breakdown for what you should expect from a good NAD+ supplement: Boost NAD+ precursors Promote NAD+ synthesis (i.e. for the body to create NAD+ from the precursors—there are many ways of doing this, including increasing NAMPT, activate SIRT1, and increase the de Novo pathway) Reduce NAD+ consumption by lowering excessive PARP activation (PARP repairs damaged DNA and plays a crucial role in health, but with age it can become over activated, using up too much NAD+) Prevent oxidative stress (i.e. the supplement should contain antioxidants as oxidative stress depletes NAD+ due to PARP activation) Decrease chronic inflammation (which activates CD38, which in turn depletes NAD+) Various botanical ingredients have been proven, at least tentatively, to tackle all of the above. Interestingly, working with the above pathways also helps to boost sirtuin levels. So with sirtuin supplements it’s therefore necessary that they don’t just boost NAD+ (which is needed for them to function), but also deal with the above. If you’re curious about what sirtuins actually do, here’s a breakdown for you (and it’s pretty incredible when you see everything they’re involved with!): Sirtuins 1,3, and 7 work together for DNA repair and regulation, stem cell activity, fights inflammation, etc. Sirtuins 1,3, and 7 oversee DNA repair and regulation. Sirtuins 1, 3,4 and 5 work together to control cell respiration, i.e., energy production, mitochondria formation and activity. Sirtuins 2 and 5 regulate immune response. Sirtuins 1 and 6 coordinate endocrine hormone functions and insulin, IGF-1 activities. Sirtuins 2, 3, 6, and 7 control aspects of the rate of the aging process. Sirtuins 1, 4, 5, 6, and 7 regulate metabolism of fats, cholesterol, glucose, and protein synthesis. Sirtuins 3, 4, and 5 are important for certain vital organs including the heart, brain, liver, and kidneys. Sirtuins 2, 5 and 6 regulate stem cell activity. Sirtuins 1, 2 and 5 regulate autophagy and apoptosis, processes involved in removing damaged cells and recycling older or damaged cell parts, respectively. Sirtuins 2, 3, and 6 helps with adapting to cell and organism stress. Sirtuins 2 and 6 regulate oxidative stress response and antioxidant activity. Just remember: it’s not just about boosting NAD+ and sirtuins, but also about fighting inflammation and leading a healthy lifestyle. Those are probably the three most important pillars when it comes to slowing down the aging process. The Conclusion—What Slows and Reverses Aging To slow the aging process it’s incredibly important to lead a healthy lifestyle. As we become more prone to inflammation as we age, it’s also important to fight inflammation, both through lifestyle and supplements. In addition, as NAD+ and sirtuins are involved in almost everything to do with the aging process, taking supplements that boost and activate them is important. NAD+ naturally declines with age, so that’s why a healthy lifestyle alone is not enough. When considering what supplements to choose it’s important to note that sometimes providing a certain compound or precursor isn’t enough—you also need to reinforce the pathways that help the body make use of it. For example, B vitamins are needed for NAD+, but if the pathways to transform them into NAD+ aren’t working properly, the B vitamins alone aren’t enough. Likewise, inflammation causes depletion of NAD+ so you need to fight inflammation for NAD+ levels to rise, or else all the NAD+ will be used for that. Unlock the secrets to ageless vitality with our revolutionary multipathway approach. Experience the transformative power of nature's most potent ingredients, scientifically formulated to target aging at its core. Rejuvenate your cells, enhance your energy, and reclaim your youthful glow. Don’t wait to turn back the clock—embrace the future of wellness today! Explore our Anti-Aging Solutions Now! 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A couple practicing yoga together for wellbeing.

02

What is Multi-Pathway Activation?

As living beings, we have millions of biochemical reactions happening simultaneously and orchestrating with each other in our bodies. If these reactions are in balance, we can experience robust health. This is quite often the case when we are young. Unfortunately, the biochemical reactions that keep us healthy as we age can become imbalanced. Illness, poor lifestyle choices, and other factors contribute to this. Bringing the body back into balance can be a challenge, but is certainly worthwhile. Miraculous heroic modern Western Medicine saves the day when we are seriously ill, using a single mechanism or single compound drugs. However, pharmaceutical drugs with a single mechanism cannot necessarily recreate balance in the body. In fact, boosting the one single chemical reaction that the drug facilitates often throws the entire system further out of balance and causes multiple side effects. While it may be medically necessary to continue using heroic drugs, and we would not suggest otherwise, we can also move in the direction of healthy balance through herbalism. Herbalism is about creating balance in the body to help enhance health and optimally lead to robust health. At Kimia, we strive to capture herbalism in effective forms to share with the world. We utilize a key concept here that revolves around Multiple Pathways. The body creates and maintains a healthy balance on molecular, cellular, tissue, organ and full body levels simultaneously via multiple metabolic pathways. Likewise, plants, as living organisms, stay alive with their own millions of simultaneous reactions, addressing many of the same functions we have to address as humans. Plants have to kill bacteria and viruses, regulate metabolism, and maintain homeostasis in sometimes harsh environments, just as we do. Herbs, therefore, also thrive when they are in balance internally via multiple pathways. It’s fascinating how plants, with their multiple pathways, can benefit humans, who also rely on multi-pathways to function. Both aim to achieve balance, making this natural synergy even more remarkable. We have arrived here in the modern age after millions of years of evolving alongside plants, and these plants have fed us, healed us, and made us thrive as a species. Herbalism is the age-old practice of understanding this relationship for enhancing health. Herbal formulation is the next step in using multiple pathways to move toward greater balance in the body. One single herb can include 500 or more active compounds that react in the body to solve imbalances. A properly formulated herbal formula multiplies the effects of each herb by the number of herbs, dramatically increasing the number and type of reactions in the body. Often the formula functions best when the formulator assigns roles to the herbs in the formula, and uses the characteristic personality of each herb, combining them in such a way as to create energetic balance among the herbs in the formula. This advanced level of formulation, as practiced at Kimia, with knowledge of each herb and how it combines with other herbs, is more effective at enhancing health than many formulas found in the herbal products marketplace. Kimia’s Purple Blend Renewal Boost formula provides a clear design of multi-pathway activation through its rich blend of deep purple fruits. These ingredients are loaded with antioxidant anthocyanins and flavonoids like luteolin and apigenin, along with powerful medicinal herbs that provide a broad range of beneficial health-boosting effects. For example, in addition to providing valuable antioxidant protection, the flavonoid compounds also help block CD38 molecules, preventing CD38 from inhibiting NAD+, which boosts sirtuin levels. Luteolin can also directly increase sirtuin expression in mitochondria. Kimia’s Purple Blend Renewal Boost contains three herbs that work synergistically to raise energy levels: Honeysuckle, Codonopsis, and Hu Chang (Polygonum cuspidatum). Hu Chang with its resveratrol content improves insulin sensitivity and glucose utilization while helping to decrease inflammation levels. All of these pathways will boost energy. Codonopsis is a Qi tonic herb that increases NAD+ and ATP levels to increase energy, but by a different pathway, directly acting on the mitochondria. Honeysuckle contains luteolin which helps decrease CD38, resulting in an increase of NAD+ levels through a third set of pathways that also help increase energy. The combined energy-boosting effect of these 3 herbs—Honeysuckle, Codonopsis, and Hu Chang—results in a significantly greater increase in energy due to the activation of multiple pathways that each contribute an energy effect.. Conclusion In conclusion, a single herb can contain over 500 active compounds, each capable of activating various biological pathways—specific sequences of actions within cells that address imbalances in the body. At Kimia, advanced formulation techniques assign roles to each herb, creating a synergistic blend that achieves multi-pathway activation more effectively than many other herbal products, ultimately enhancing health and well-being.

A clear bottle with soil and plants, like the human body's ecosystem, needs external supplements for nourishment.

03

Regain Your Brain—Improve Mood and Cognitive Functioning; How to Recover After Long COVID or Poor Lifestyle Choices

If you’re feeling a bit sluggish, or a bit down, that’s not surprising if it’s in the middle of winter, you’ve had a period of bad sleep, or lots of stress. But if you have constant brain fog, are feeling incredibly down, can’t seem to remember things you used to have no problems memorizing, or you’re just feeling “slow” for a longer period of time, there might be more to it than winter blues, temporary stress, or sleeping issues. Two of the most common reasons for feeling like your brain has gone on vacation (and forgotten to bring you along)? Long COVID and poor lifestyle choices. Often the two work in tandem, so it’s important to look at both. Thankfully, there are ways and means to “regain our brain.” First, let’s look at what other causes there are for cognitive impairment so that you can rule out those, then we will deep dive into how COVID and lifestyle choices can “derail” our brain and how to fix it! Common Causes of Brain Fog, Mood Imbalances, and Impaired Cognitive Functioning Before you try to fix your brain, you need to understand what’s wrong. If your mood swings are caused by lack of sleep, the cure is sleep (possibly in tandem with things that will help you sleep better, such as exercise, a good sleep routine, and certain herbal supplements), while if it’s caused by eating the wrong foods, the cure is a change of diet. In other words, it’s hard to fix the problem unless you know what’s causing it. While improving your lifestyle helps your brain in general, you still need to get to the root cause of what’s wrong to ensure the problem is dealt with appropriately. There are plenty of things that can cause mild impaired cognitive functioning (MIC)—from natural aging, to inflammation, hormone disruption, and ADHD. Common causes of poor cognitive functioning include: Aging Long COVID Stress Low grade chronic inflammation (often caused by aging, stress, or poor lifestyle choices) or poor lifestyle choices) ADHD Depression Hormonal imbalances Disease, such as Alzheimer’s and diabetes Sleep disturbances Poor lifestyle choices (poor diet, lack of exercise, not enough time spent outdoors, etc.) High blood pressure and/or cholesterol Brain injuries, strokes, or blood clots in the brain Vitamin deficiencies Intolerance to certain foods Exposure to toxins Infections (such as a UTI that’s not been treated) Note that this above list is not exhaustive and you should always consult a doctor if you suspect you have MIC. The different causes for poor cognitive functioning require different approaches to address the issue. That’s why to treat the underlying problem, you need to get the correct diagnosis. In this article, we are looking at why poor lifestyle choices and long COVID can cause lingering symptoms of cognitive impairment and/or mood imbalances and how to overcome them. The reason we look at both is because they tend to go hand in hand—the better lifestyle choices you make, the easier it is to recover from long COVID. If you want to find out more about how to address memory issues and other symptoms caused by aging this article may also be interesting as we address inflammation. Inflammation is one of the natural effects of aging that may affect our brain and thus cognitive functioning and mood. However, we look at aging and its effect on the body in more detail in this article and recommend you read this, too. Long COVID and Its Effect on the Brain Long COVID, also known as post-acute sequelae of SARS-CoV-2 infection (PASC), refers to a condition where individuals experience lingering symptoms for weeks or months after the acute phase of COVID-19 has passed. This is like losing the lottery twice—first you get COVID and once you draw a breath of relief the worst is over, you have to deal with lingering symptoms! While COVID-19 primarily affects the respiratory system, it can also impact various organs and systems in the body, including the brain. (1) Some common neurological symptoms associated with long COVID include: The exact causes of these symptoms are still being researched, but several theories have been proposed (2) (3): 1.Brain Fog: Many individuals report experiencing cognitive difficulties, often described as “brain fog.” This can manifest as difficulty concentrating, memory problems, and slowed thinking. 1.Direct Viral Effects: SARS-CoV-2, the virus that causes COVID-19, may directly infect brain cells and cause inflammation, leading to neurological symptoms. 2.Cognitive Impairment: Long COVID may lead to cognitive impairment, affecting reasoning, problem-solving, and other higher-order cognitive functions. 2.Neuroinflammation: The immune response triggered by the virus can lead to inflammation in the brain, which may contribute to cognitive dysfunction. 3.Memory Issues: Some individuals experience memory problems, including difficulty remembering recent events or information. 3.Vascular Damage: COVID-19 can damage blood vessels throughout the body, including those in the brain, which may affect cognitive function. 4.Headaches: Persistent headaches are common in long COVID patients, which can further impair cognitive function. 4.Hypoxia: Severe cases of COVID-19 can lead to decreased oxygen levels in the blood, which may damage brain cells and impair cognitive function. 5.Psychological Factors: The stress, anxiety, and depression associated with COVID-19 infection and its consequences can also contribute to cognitive symptoms. Managing and improving cognitive symptoms in long COVID patients often requires a multi-faceted approach: 1. Medical Management: Addressing any underlying medical conditions, such as inflammation or vascular damage, may help alleviate neurological symptoms. This may involve medications such as anti-inflammatory drugs or anticoagulants. 2. Rehabilitation Therapy: Cognitive rehabilitation therapy, including cognitive training exercises and strategies, may help improve cognitive function and manage symptoms like brain fog and memory issues. 3. Physical Exercise: Regular physical activity has been shown to have cognitive benefits, including improved memory and attention. Exercise can also help reduce inflammation and improve mood. 4. Nutrition and Hydration: A healthy diet rich in antioxidants, omega-3 fatty acids, and other nutrients may support brain health and cognitive function. Staying hydrated is also important for overall brain function. 5. Supplements: In addition to eating well, taking supplements that address the various different issues caused by long COVID can help speed up the recovery process. In other words, supplements that improve vascular health, brain functioning, mood, your immune system, and cell health while lowering inflammation. 6. Sleep Management: Getting adequate sleep is essential for cognitive function and overall health. Practicing good sleep hygiene and addressing sleep disturbances can help improve cognitive symptoms. 7. Stress Management: Techniques such as mindfulness meditation, relaxation exercises, and stress reduction strategies can help mitigate the impact of psychological factors on cognitive function. 8. Social Support: Engaging with supportive social networks and seeking professional mental health support when needed can also aid in managing cognitive symptoms associated with long COVID. Social support can further improve mood and overall happiness.The first thing you need to do is always get medical evaluation and support. From there, you can take charge of the things you can do, such as engage in activities that stimulate your cognitive functioning, improve your lifestyle (more about that below), and take supplements that might help your body and brain recover. Now, let’s look at the lifestyle choice that might derail…or supercharge your brain! Lifestyle Choices That Can Contribute to Poor Cognitive Functioning (Causing Brain Fog, Difficulties Focusing, etc.) Having a few drinks too many on the weekend, getting poor sleep throughout the week, skipping workouts, and eating more hamburgers than salads might be okay in our twenties, but by the time we reach fifty (sometimes even thirty!) our bodies don’t cope. Our lifestyle needs to change if we want our brain to work optimally again—and there are several lifestyle factors that need to be taken into consideration. This becomes even more apparent if we’re hit by something like long COVID that further puts stress on our body and brain. The below can all lead to issues with mood and cognitive impairment (4) (5) (6) (7) (8) (9) (10) (11): 1. Sedentary Lifestyle: Lack of physical activity can lead to poor blood circulation, reduced oxygen flow to the brain, and decreased production of neurotransmitters that are essential for cognitive function. 2. Unhealthy Diet: Diets high in processed foods, sugar, and saturated fats and low in fruits, vegetables, and omega-3 fatty acids can lead to inflammation, oxidative stress, and impaired brain function. 3. Chronic Stress: Prolonged exposure to stress can lead to elevated levels of cortisol, a hormone that can damage brain cells and impair cognitive function over time. 4. Sleep Deprivation: Inadequate sleep can interfere with memory consolidation, cognitive processing, and overall brain function. Chronic sleep deprivation has been linked to cognitive decline and increased risk of neurodegenerative diseases. 5. Excessive Alcohol Consumption: Heavy alcohol consumption can lead to cognitive impairment, memory problems, and brain shrinkage. Chronic alcohol abuse can also increase the risk of developing conditions like dementia. 6. Smoking: Smoking cigarettes can damage blood vessels, reduce oxygen supply to the brain, and increase the risk of stroke, all of which can contribute to cognitive decline. 7. Lack of Mental Stimulation: Engaging in intellectually stimulating activities, such as reading, puzzles, and learning new skills, is important for maintaining cognitive function. A lack of mental stimulation can lead to cognitive decline over time. 8. Social Isolation: Social isolation and loneliness have been associated with cognitive decline and an increased risk of developing Alzheimer’s disease and other forms of dementia. Social interaction and engagement are important for maintaining cognitive health. 9. Head Trauma Traumatic brain injuries, such as concussions, can cause long-term cognitive impairment and increase the risk of developing conditions like dementia later in life. (This is perhaps not technically lifestyle related, but if you engage in sports that often cause head trauma, you might want to rethink it.) 10. Poor Management of Chronic Health Conditions Chronic health conditions like diabetes, hypertension, and obesity can negatively impact cognitive function if not properly managed. These conditions can lead to inflammation, vascular damage, and other physiological changes that affect brain health.All of the above can also lead to low grade inflammation in the body (and/or brain), which, in turn, can lead to cognitive impairment, low mood, and various diseases (diabetes, cardiovascular disease, cancer, etc.) and cause premature aging. Aging itself also triggers inflammation, which can lead to cognitive decline. You can read more about slowing the aging process here. Lifestyle Choices That Can Help Improve Cognitive Functioning and Mood If you want to heal after long COVID or simply want to up your brain game in general, lifestyle is a key thing to consider. The below lifestyle changes all play a role in keeping your brain healthy and happy: (24) (25) (26) (27) (x) (y) (z) (å) 1. Active Lifestyle: Engaging in cardio for twenty minutes per day, or longer sessions at least three times per week. Partaking in activities such as table tennis, dancing, and juggling, can further improve coordination and mental cognition. 2. Healthy Diet: Diets high in fruits, vegetables, healthy proteins, whole grains, and omega-3 fatty acids can help decrease inflammation and improve brain functioning. Anti-inflammatory herbs and spices might further help combat inflammation. 3. Supplements: There are many supplements that can help improve brain functioning and mood (see below). 4. Mindfulness: Mindfulness practices can help lower the stress hormone cortisol and improve focus. 5. Good Sleep Habits: Enough sleep on regular hours help prevent inflammation, and improve cognitive functioning. 6. Mental Stimulation: Partaking in activities that help improve our cognitive functioning is beneficial for brain health. 7. Leading an Active Social Life: An active social life appears to decrease stress, improve happiness, and lead to longevity. Doing something for others by engaging in volunteer/charity work seems to also play a part in this. 8. Spending Time in Nature: Research has shown that spending time in nature improves your immune system, lowers stress, and improves cognitive functioning. You will find that good lifestyle choices play a huge part in your mental and physical wellbeing. Choosing a healthy and happy lifestyle is one of the most powerful things you can do to keep your brain in tip top shape. Leading a healthy and happy (don’t forget the latter!) lifestyle can probably be considered the cornerstone of wellbeing. Supplements for a “Brain Boost” Both a poor lifestyle and long COVID can cause inflammation. Long COVID can, furthermore, cause problems with your vascular system, so it can do with a boost. In addition, there are herbs that may help with focus and energy. As always, there is no one herb or supplement that does it all—which is why the multipathway approach is, as always, crucial. You have to look at the combined causes for the issue, as well as the things that, when combined, will offer a cure, or at least alleviation of symptoms. For general “brain wellbeing,” taking probiotics and including some fermented foods in your diet is important as there is a strong correlation between your brain and gut health. Lately, there’s been a lot of research surrounding the link between depression and gut health. (12) (13) (14) (15) (16) (17) Furthermore, probiotics help fight inflammation, which can help assist with brain fog caused by low grade inflammation. (18) Taking a multivitamin a couple of times per week, especially one that includes all the B vitamins, zinc, vitamin D, folate, and magnesium can be good to ensure you get all the vitamins and minerals needed for your brain to function optimally. In addition, omega-3 supplements have shown incredible results in numerous research studies when it comes to brain health/functioning. Plus, it might help reduce inflammation across the board (body and brain). (19) (20) (21) (22) Consuming three to four small cups of coffee per day might also help with the release of neurotransmitters that affect happiness. If you don’t like coffee, you might want to try caffeine supplements (though they don’t have exactly the same effect). There are supplements that might increase the availability of neurotransmitters such as dopamine and serotonin (the “happy chemicals”), as well as supplements that might have a calming effect (the latter is often also available as teas in lower doses). Some of these supplements also have other effects that have an impact on mood and cognitive functioning. (23) (24) (25) (26) (27) (28) (29) These supplements include: *(interacts with a number of medications and if you are using any medication you should consult with a doctor before using it, it cannot be combined with antidepressants—it can be fatal) Some of the above, like the calming herbs, can often be found combined in supplements for calm and sleep. Beware that no matter how many supplements you take, unless you’re also willing to lead a decently healthy lifestyle, they won’t be as effective as they otherwise would. As you can tell, different supplements also have different effects. That’s why we work with a multipathway approach—combating the sum total of the things caused by a poor lifestyle and long COVID. The above supplements can help fight inflammation and/or improve mood and/or improve brain functioning/cognitive health. If you suffer from long COVID you also have to look at things like vascular health in the brain. That’s why we’ve developed a supplement that specifically looks at all the different pathways to improve cognitive functioning and mood that have been affected by lifestyle choices and/or long COVID. Please note that it’s always best to consult a medical doctor that is also an herbalist before you take any supplements. Some of the above supplements come with side effects and can further have different side effects when combined. And if you take any form of medication, you always have to check that the supplements won’t interact with the medication. A Supplement to Assist with Brain Functioning After Long COVID and/or to Get a Brain Boost In addition to those more “overarching” supplements, we have focused on finding a specific solution for people suffering from brain fog, mild cognitive impairment, or low mood due to long COVID or lifestyle factors. This takes into account all the different pathways of your system that might be affected—the vascular system, inflammation, neurotransmitter imbalance, and issues with anxiety and stress. Grassleaf Sweetflag Leaf: Hyperactivity: Might improve acetylcholine levels, which in turn appears to lower hyperactivity. (30) (31) Neurological Disorders and Impaired Cognitive Functioning: Sweetflag has been traditionally used to support cognitive function and memory and recent studies back this up. (32) (33) (34) Mood: Sweetflag may have calming effects and help reduce anxiety. (35) Rosemary Leaf: Cognitive Functioning: Rosemary has been studied for its potential to improve cognitive function and memory. (52) Mood: Rosemary may have mood-enhancing effects and help reduce anxiety. (53) Polygonatum Rhizome / Polygala Tenuifolia: Brain Functioning: Polygonatum may have neuroprotective effects and support cognitive function, especially in relation to Alzheimer’s disease and can potentially reduce brain damage during ischemia. (36) (37) (38) Immune System: Some studies suggest that Polygonatum has immunomodulatory properties. Sage Leaf: Cognitive Functioning: Sage has been traditionally used to support cognitive function and memory. (54) (55) (56) Mood: Sage may have mood-stabilizing effects and help reduce anxiety and depression. (57) White Peony Root: Inflammation: White peony root contains compounds with anti-inflammatory properties, which may help reduce inflammation in the body. (39) Mood: White peony root has been traditionally used to alleviate mood-related disorders and scientific research backs this up. (40) Cognitive Dysfunction: Research shows it can ameliorate cognitive dysfunction in diabetic rats. (41) Sichuan Pepper Fruit and Seed: Brain Functioning: Sichuan pepper may modulate neurotransmission systems and cerebral blood flow, potentially improving cognitive function and mood. Inflammation: Compounds in Sichuan pepper may possess anti-inflammatory properties, helping to reduce inflammation in the body. Asian Ginseng Root: Cognitive Functioning: Ginseng has been studied for its potential to improve cognitive function and memory with good results. (42) Inflammation: Gingsent shows promise in lowering inflammation. (43) Immune System: Ginseng may have immunomodulatory effects and support immune function. (44) Tiredness: Ginseng might help fight fatigue, which can be beneficial if you suffer from long COVID. Chinese Salvia Root: Cognitive Functioning: Chinese Salvia has been traditionally used to support cognitive function and memory. Mood: Chinese Salvia may have mood-regulating effects and help reduce anxiety and depression. Bai-Zhu Atractylode Root: Gut Health: Atractylodes contain compounds that may support digestive health and promote gut motility. Immune System: Some studies suggest that Atractylodes have immunomodulatory properties. Tienqi Ginseng Root: Immune System: Ginseng is known for its immunomodulatory effects, supporting immune function and enhancing resistance to infections. Brain Functioning: Tienqi Ginseng has been studied for its potential to improve cognitive function and memory. Gastrodia Rhizome: Brain Functioning: Gastrodia has been traditionally used to support cognitive function and memory. (45) Mood: Gastrodia may have calming effects and help reduce anxiety. (46) Dong Quai Root: Cognitive Functioning: Dong Quai may improve synaptic and neuronal structure, enhancing cognitive function and memory. (58) (59) Ischemic Stroke: Shows promise in treatment in relation to cognitive functioning after an ischemic stroke. (60) Mood: Dong Quai may have mood-stabilizing effects and help reduce anxiety and depression. (61) Green Tea Leaf: Inflammation: Green tea contains catechins, which have anti-inflammatory properties and may help reduce inflammation in the body. (47) Brain Functioning: Green tea has been studied for its potential neuroprotective effects and ability to support cognitive function. (48) Schisandra Fruit and Seed: Cognitive Functioning: Schisandra has been traditionally used to support cognitive function and memory. This may be linked to gut health and its antiinflammatory properties. (62) Mood: Schisandra may have mood-enhancing effects and help reduce anxiety and depression. (63) Polygala Root (Solomon’s Seal): Cognitive Functioning: Polygala has been traditionally used to support cognitive function and memory and appear to have neuroprotective properties. (49) Mood: Polygala may have mood-stabilizing effects and help alleviate anxiety and depression. Chinese Licorice Root: Immune System: Licorice root has been shown to possess immunomodulatory properties, supporting immune function. (64) Inflammation: Compounds in licorice root may help reduce inflammation in the body, contributing to overall health and well-being. (65) (66) Poria (Poria cocos) Root: Gut Health: Poria contains polysaccharides that may support digestive health and promote gut microbiota balance. (50) Immune System: Some studies suggest that Poria has immunomodulatory properties. (51) Note that if you suffer from hypertension you should not consume licorice root. Always consult a doctor before taking supplements, especially if you have any medical conditions, or are taking medication. Certain herbs, like ginseng, interact with some medications. Conclusion The first thing to do if you suffer from mental sluggishness or low mood is to determine the cause—unless you know it’s lifestyle related, you need a medical diagnosis. Secondly, the best way to improve your mental health and cognitive functioning at large is to ensure you lead a healthy and happy lifestyle. If you are suffering from the consequences of a lifestyle that has perhaps not been ideal, long COVID, aging, or brain imbalances (such as naturally lower amounts of certain neurotransmitters, for example) supplements can also give a much needed “brain boost.” Together with a healthy lifestyle, it can help your body find equilibrium. As opposed to trying out a number of different supplements, we recommend choosing one or two supplements that use a multipathway approach to combat the underlying issue. There are several biological processes affected by inflammation, poor vascular health, and so forth and a good supplement should tackle all of these (or at least enough to make a potent difference). Our Yellow Blend is particularly potent if you’ve been leading a taxing lifestyle, or are suffering from long COVID. If you need a further boost, the Uplift Bundle is a great pick. Whatever you do, be sure to only buy supplements from reputable companies. Reclaim your cognitive health with our expert insights on improving mood and brain function post-COVID. Learn effective, natural strategies to restore mental clarity and emotional balance. Don’t let past challenges hold you back—empower your brain and enhance your quality of life today! Boost Your Brain Health Now! 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