Tag: natural medicine

Posted by Christine Pope on in Ageing, Health Care, Healthy Ageing, vegetables

Heart Attack Signs in Women: What You Need to Know
A woman sitting on a sofa with one hand on her chest and the other on her forehead, showing signs of distress and discomfort, possibly indicating heart-related symptoms.

Did you know that heart disease is the leading cause of death for women worldwide? Despite this critical fact, cardiovascular health in women often takes a backseat in conversations about wellness, with many symptoms brushed off or misunderstood.

This blog will help you uncover the typical and atypical signs of a heart attack in women, understand specific risk factors unique to you, and guide you on how to make your concerns heard by medical professionals. Whether you’re navigating post-pregnancy recovery, dealing with hypertension, or simply looking to age outrageously, the insights shared here are your first step to a heart-healthy life.

Spotting Heart Attack Symptoms in Women

Recognizing the signs of a heart attack can save a life, yet many women are unaware of the symptoms that present specifically in females. Here’s what you need to know:

Typical Signs of a Heart Attack

Though the focus tends to be on men, women often experience the “classic” heart attack symptoms too. These include:

  • Chest pain or discomfort
  • Shortness of breath
  • Pain radiating to the left arm, throat, or jaw

If you experience these symptoms, don’t ignore them. Seek help immediately.

Atypical Signs Women Shouldn’t Ignore

Women more commonly experience subtle or “atypical” symptoms compared to men, making them harder to diagnose. These include:

  • Nausea or vomiting
  • Extreme fatigue or weakness
  • Light-headedness
  • Abdominal discomfort that feels like indigestion or gas
  • Pain in the upper back or between shoulder blades

Since these signs can mimic less serious conditions, they are often dismissed. If something feels “off,” trust your instincts and seek medical attention.

Speaking Up for Your Health

Women face unique challenges when discussing their symptoms with healthcare providers. Studies reveal that women are more likely to be misdiagnosed or have their symptoms downplayed, which contributes to worse outcomes. To ensure you’re heard:

  • Be clear and assertive, stating symptoms as they occur (e.g., “I’ve been experiencing severe fatigue that feels unusual for weeks”).
  • Highlight your risk factors, such as pregnancy complications, family history of heart disease, or lifestyle concerns like smoking.
  • Don’t hesitate to insist on further testing, particularly if you feel dismissed. Requesting an EKG or additional blood work can save valuable time.
  • Bring a trusted friend or family member to support you during medical appointments.

Most importantly if you have chest pain even if you think its due to something else just keep highlighting as your first symptom chest pain !

Risk Factors Unique to Women

While some risk factors for heart disease apply to both men and women, others are especially critical for women to monitor. This seems strange 10-20 years after having children but pregnancy often highlights underlying risk factors.

Pregnancy-Related Risk Factors

Women who experience complications like pre-eclampsia, gestational diabetes, or hypertension during pregnancy face a heightened risk for cardiovascular disease later in life.

Key Tip

Regular health check-ups post-pregnancy, especially if you’ve experienced these conditions, are critical to mitigating risks.

Menopause and Cardiovascular Health

The decline in estrogen levels during menopause can lead to changes in LDL (“bad”) cholesterol and triglyceride levels, raising your risk of developing heart disease.

Key Tip

Maintaining an active lifestyle, eating a heart-healthy diet, and monitoring cholesterol levels post-menopause are your best defenses.

Diabetes and High Blood Pressure

Did you know that women with one standard modifiable risk factor have an 11.1% chance of a fatal heart attack compared to just 6.1% in men? Conditions like diabetes and high blood pressure disproportionately impact women and are significant contributors to heart disease development.

Key Tip

If you live with these conditions, work closely with your healthcare provider to develop a management plan that includes lifestyle modifications and, if necessary, medication.

Take Action Today

Heart health isn’t something you simply leave to chance. Taking proactive steps can significantly reduce your risk and empower you to thrive.

5 Steps for a Healthier Heart

  1. Eat Nutrient-Dense Foods: Prioritize a diet rich in lean protein, whole grains, vegetables, and healthy fats to reduce cholesterol and blood pressure naturally.
  2. Stay Active: Aim for at least 150 minutes of moderate aerobic exercise per week. Activities like walking, swimming, and yoga are excellent low-impact options.
  3. Know Your Numbers: Monitor your blood pressure, blood sugar, and cholesterol levels regularly. Staying informed is the first step to effective prevention.
  4. Prioritize Stress Management: Chronic stress and lack of sleep can strain your heart. Implement mindfulness practices, journaling, or simply allocate time for self-care.
  5. Quit Smoking (if applicable): Every cigarette you avoid contributes to better heart health and reduces your risks exponentially.

Age Outrageously Join a Community Committed to Wellness

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Take charge of your health. Because when it comes to ageing outrageously, your heart deserves nothing less than the best.

Posted by Christine Pope on in Detoxification, exercise, Fatigue, Gratitude, Health Care, Travel

Why a health retreat like Elysia might just be what you need

Have you ever thought about hitting pause on the chaos of everyday life and just focusing on YOU? Well, a health retreat might be just what you need, and if you’re looking for a beautiful spot to do it, Elysia in the Hunter Valley is a total gem.

The first retreat I went to many years ago was a very strict program where you were expected to participate in all sessions and couldn’t leave the property. Elysia adopts a much gentler approach and accepts that you need to be able to incorporate changes into your real life when you get back.

So, why should you consider a health retreat? Let me tell you, it’s all about hitting reset buttons—physically, mentally, and emotionally. Here’s what you can expect and why it’s so worth it:

1. Get the chance to try everything

Retreats like Elysia are all about treating your whole self and they have a wide range of options for movement so that you can try a range of activities and decide what works for you. The usual schedule is Tai Chi on meditation hill at sunrise, a brisk walk around the golf course at Cypress Lakes followed by breakfast and a stretch class. Some mornings you can jump in the pool and do a deep water running class rather than the walk. The activities are all optional and generally easing in is probably the best approach. The day’s options will include strength work in the gym ,pilates mat class or yoga as well as movement sessions like Feldenkrais or zen walking.

2. Time for a Good Detox

Ever wanted to give your body a little break? Many retreats focus on detoxing—think juices, wholesome foods, and spa treatments. It’s a chance to feel energized, clear-headed, and just better all around. Plus, the peaceful surroundings of the Hunter Valley make it even easier to relax and let go. The best part of it is having someone else do all the work in food preparation and shopping and just enjoying delicious meals. Elysia also provides morning juices and mocktails pre dinner which gently support effective detoxification in addition to the fresh unprocessed foods sourced locally.

It is always fascinating to see how eating well for a few days can improve your health but on one occasion we saw the difference with a guest who was on a insulin pump and between the movement and food saw almost a halving of his insulin use by the end of the program. This was a significant shift in five days and really highlighted to him the benefits of these types of changes.

3. Expert Help When You Need It

At places like Elysia, you’re not on your own. You get to chat with health pros, nutritionists, and trainers who help guide you with personalized tips. It’s so much easier than doing the rounds with a whole range of appointments. There are also daily talks on relevant topics such as Stress Management , Sleep Hygiene and Movement to educate you about what you body needs.

4. Chill Out and Clear Your Mind

Sometimes, life just gets too noisy. That’s where a retreat’s calm environment comes in. With mindfulness exercises and meditation, you can really unwind, reduce stress, and find that peaceful, focused space inside you. Elysia ask program guests to leave phones in the room in a safe which also really helps people unwind. Many people leave feeling more relaxed and balanced.

Spa treatments are another way to calm the adrenals and reduce stress and most spas offer a wide range of massage and beauty treatments, Elysia built the retreat around its health spa which also offers a heated pool, steam room and spa.

5. Make New Friends and Stay Inspired

There is nothing that bonds a group faster than a shared experience. The program guests at Elysia are usually very welcoming. A few years ago we had a group with equal numbers of men and women some who were highly stressed. Initially the guys were a little competitive about activities but as the week went on and get they a little more relaxed they started getting competitive about spa treatments trying lots of options quite happily – the favourite was the Watsu treatment!

6. Discover Yourself

A retreat is a bit of a journey of self-discovery. It’s a chance to step back from your busy routine, reflect, and come away with fresh goals—whether it’s better sleep, healthier eating, or just more self-care!

In a nutshell: If you’re craving a break that leaves you feeling refreshed, energized, and inspired, a health retreat like Elysia in the Hunter Valley might just be your new happy place. It’s not just about feeling good for a few days—it’s about setting yourself up for a healthier, happier you.

Have you ever been to a retreat? Or maybe you’re thinking about trying one? I’d love to hear your thoughts!

Posted by Christine Pope on in Cancer support, Energy, Fatigue, Health Care, Nutrition, Pain

What were my top ten takeouts from the Lipoedema Symposium ?

Regular seminars are a key part of my professional development. One of the insightful comments shared at this year’s symposium in regards to Lipoedema diagnosis, “Lipoedema is a common presentation in women but is not commonly diagnosed.” That statement was my first key takeout as Lipoedema prevelance is estimated at up to 11% of the population. Given its a disease which largely affects women it is not surprising that it takes a significant time to diagnose and treatment options are often limited. One of my reasons for attending was to improve my understanding of the condition.

The second takeout was the importance of diagnosing Lipoedema and differentiating it with Lymphoedema. Lipoedema is a connective tissue disorder that causes abnormal buildup of fat in the connective tissue predominantly the legs and sometimes the arms accompanied by pain and swelling. Lipoedema is usually bilateral as in that it will appear on both sides and will also present with spider vein or varicosities. Another common issue is that weight loss won’t result in a reduction in volume in the affected limbs. In fact weight loss is more difficult for those experiencing this condition.

Lipoedema often presents with other concerning symptoms including pain, brain fog, fatigue and even hypermobility conditions like Ehlers- Danlos syndrome.

The fourth takeout concerned the importance of managing obesity through slow patient weight loss. Avoiding fad diets and nourishing the body with adequate calories that exceed or meet the client’s basal metabolic rate is essential. Protein is a critical part of weight management and maintaining muscle, particularly once you start transitioning though menopause. Protein requirements are also higher as you age so protein needs to be adjusted.

Lipoedemea can, like many chronic conditions , be expensive to manage with the cost of treatments, compression garments and appropriate exercise to name just a few items. Four of my other learnings were useful self care techniques which were shared at the event and were low cost ways of managing symptoms. These included breathwork, meditation, movement and gentle techniques for your own lymphatic massage. We had a demonstration on the day however the speaker, Lisa Higgins, also shares details of the home lymphatic techniques on her youtube channel – click here .

Deep breathing activates the lymphatics and there are a couple of options. One is to breath in for five counts and then breath out for five. Another simple technique is to practice box breathing. Breath in for four seconds, hold for four, breath out for four and then hold for four seconds and repeat. Repeating either of these sequence four to five times a day is a good way to regularly activate lymphatics and improve the clearance.

Meditation is considered a useful technique for stress management and a reasonably useful free series is The Meaning of Life.TV which is a 30 day series of ten and twenty minute meditations. Regular meditation can reduce stress levels which is a critical area for those diagnosed with Lipoedema who often suffer from anxiety and depression.

Appropriate movement for Lipoedema needs to focus on gentler movement and if you can’t afford a personal trainer or sessions with an Exercise Physiologist then look out for Pilates or Yoga classes. There are lots of great online options now as well as local classes. Another effective option is walking waist deep in water, the pressure gently acts in a similar way to lymphatic massage. You can always access local pools or if you have the chance ocean pools.

Overall Lipoedema is a complex condition requiring holistic treatment. The final takeout is the importance of a support network to manage your condition. This could include a good lymphatic practitioner with appropriate training, a nutritionist and an exercise physiologist as well as a doctor who really understands the condition and as and when required a pyschologist.

Posted by Christine Pope on in Health Care

12 Tips to ensure your holiday is as healthy as possible

Let’s face it—holidays are meant to be a break from the grind, but travel itself can take a toll on your body. From long flights and jet lag to unfamiliar food and busy schedules, there’s a lot that can knock your health out of whack when you’re on the go. But don’t worry! With a bit of planning and some simple tricks, you can keep your energy up, your immune system strong, and your overall well-being in top shape. Here are 12 healthy travel tips to help you feel your best while globetrotting.

1. Relaxing Massage Post-Trip: The Ultimate Recovery

After hours of cramped flights or long car journeys, your muscles will thank you for a relaxing massage. It’s not just about luxury—it’s a great way to recover from travel fatigue, boost circulation, and give your body a chance to reset. Many airports or hotel spas offer quick neck and shoulder massages, or you can seek out a local practitioner to help you unwind after a long haul.

2. Travel With Your Supplements: Stay Energized

Travel can disrupt your routine, especially when it comes to diet and sleep. To stay energized and support your immune health, bring along your trusty supplements. A few essentials: a good multi-vitamin, vitamin C, magnesium (great for sleep and muscle relaxation), and probiotics. You’ll thank yourself when you arrive at your destination feeling less tired and more vibrant!

3. Hydrate Like a Pro: Pack a Spare Water Bottle

Air travel is notorious for drying you out, and it’s easy to forget to drink enough water while rushing through airports or exploring new cities. To avoid dehydration, pack a reusable water bottle—preferably stainless steel to keep things cool or hot. Fill it up once you’re through security, or find a local cafe to top up when you can. If you’re in a destination where tap water isn’t safe, boil it and let it cool before drinking to stay safe and hydrated.

4. Support Your Gut: Fermented Foods or Probiotics

Your gut health is so important while traveling, especially if you’re heading to a destination with different foods and bacteria. Fermented foods like kimchi, sauerkraut, miso, or kefir are great to include in your meals to help support digestion and introduce beneficial bacteria. Alternatively, a probiotic supplement (I swear by Saccharomyces Boulardii) can help prevent digestive upset, and if you do get a bit of traveler’s diarrhea, it can be used in higher doses to get things back on track.

5. Bring Your Travel Remedies: Be Prepared!

I’m a big believer in traveling with a little homeopathic kit. Having a few remedies on hand can save you from unnecessary stress if something unexpected comes up. Whether it’s a headache, upset stomach, or anxiety before a big presentation, a good homeopathic kit (mine includes remedies like Arsenicum album for food poisoning and Gelsemium for flu) can help restore balance quickly.

6. Arnica: The Must-Have for Bumps and Bruises

It’s always better to be prepared than to be caught off guard. If you’re prone to accidents (or traveling with kids), make sure you pack Arnica in both pillules and a cream form. Arnica works wonders on bumps, bruises, and even shock. It’s particularly helpful if someone insists they’re fine after a fall or accident—take a dose of Arnica and apply the cream to reduce swelling and bruising.

7. Calendula: Your Go-To for Cuts and Scrapes

There’s nothing worse than getting a cut or scrape while traveling, but Calendula (whether in cream or tincture form) is a fantastic anti-microbial to aid in healing. Just be sure to wait until a scab has formed before applying it—otherwise, it may interfere with the natural healing process. It’s a great way to reduce the risk of infection, especially if you’re exploring outdoor or more rugged destinations.

8. Ear Plugs & Eye Masks: For a Better Sleep

Nothing ruins a good holiday faster than poor sleep. Between noisy hotel rooms, jet lag, and uncomfortable beds, it can be hard to get a good night’s rest. Enter earplugs and an eye mask. These travel essentials create a peaceful environment for sleep, no matter where you are. Trust me, they’re worth their weight in gold !

9. Keep Snacks Handy: Healthy Munchies for On-the-Go

There’s nothing worse than feeling hangry in a foreign city. Keep a few healthy snacks in your bag—think nuts, protein bars, dried fruit, or even a little jar of nut butter. This will keep you fueled between meals, especially on those long sightseeing days or when you’re waiting in transit. Plus, it’ll help you avoid unhealthy airport or gas station snacks.

10. Stretch and Move: Combat Travel Stiffness

After a long flight or car ride, your body needs a little love. Stretching or taking a brisk walk is an easy way to get your blood flowing and prevent stiffness. Even if you’re just at an airport, a few simple stretches or a 10-minute walk around the terminal can make a huge difference in how you feel. Your back, hips, and legs will thank you!

11. Avoid Overindulging: Keep Your Eating in Check

It’s tempting to dive into every new food you encounter, but overindulging can lead to digestive discomfort and travel fatigue. Try to strike a balance—enjoy local delicacies, but listen to your body and avoid overeating. If you tend to overeat, try to include some protein and fiber in every meal to keep your blood sugar levels steady.

12. Food Intolerances

Travelling with food intolerances can be challenging. Use a reputable search tool like Trip Adviser and use the filters to specify what you need, whether it’s gluten free or vegetarian. Better still book a restaurant for your first night that can accomodate your requirements and take the stress out of the first day.

Interested in learning more about homeopathic medicines and how they can support your health? Have a listen to my free webinar on Crafting a Natural Medicine First Aid Kit . If you are ready for an education in how to use a small kit of remedies and would like more training there is also a great four session on demand program Homeopathy 101 available to purchase.

Posted by Christine Pope on in Ageing, Alzheimer's, Detoxification, Health Care, Healthy Ageing, Sleep

What is the Glymphatic System and how does it maintain your brain health?

Have you ever woken up feeling refreshed after a good night’s sleep? Or perhaps after a workout, you noticed your mind feels clearer? This isn’t just a coincidence; it’s linked to something called the glymphatic system. Let’s dive into what it is, how it works, and how sleep, exercise, and nutrients can support it.

What is the Glymphatic System?

The glymphatic system is a waste clearance system in the brain. Think of it as your brain’s cleaning service. It helps remove toxins and waste products that build up during the day. The name “glymphatic” comes from the combination of “glial” cells (support cells in the brain) and “lymphatic” (the system that removes waste from other body tissues).

You are probably more familiar with the concept of the lymphatic system which accounts for the movement of about ten percent of fluid in the body and hosts the immune system. The lymphatic system is activated by muscles to move the fluid around the body.

How Does It Work?

The glymphatic system primarily functions during sleep. Here’s a simplified breakdown of the process:

  1. Fluid Flow: When you sleep, your brain cells shrink slightly, creating more space for cerebrospinal fluid  to flow through the brain. This fluid carries waste away.
  2. Waste Removal: As the cerebrospinal fluid circulates, it picks up harmful proteins and toxins (like beta-amyloid, linked to Alzheimer’s disease) and helps transport them to the lymphatic system for disposal.
  3. Role of Glial Cells: Specialized glial cells, called astrocytes, play a crucial role by forming channels that guide this fluid through the brain.

The Importance of Sleep

Sleep is crucial for the glymphatic system to do its job effectively. During deep sleep, the brain is most active in clearing out waste. Here are some tips to enhance your sleep quality:

  • Stick to a Schedule: Go to bed and wake up at the same time each day.
  • Create a Restful Environment: Keep your bedroom dark, quiet, and cool.
  • Limit Screen Time: Reduce exposure to screens before bed to help your brain wind down and also do not leave devices in the bedroom.

For more information have a look at my blogs Can You Build Up Sleep Pressure and Six Sleep Myths Debunked .

Exercise: More Than Just a Workout

Exercise not only benefits your body but also supports your brain health and the glymphatic system. Here’s how:

  • Improved Blood Flow: Physical activity boosts circulation, which can enhance the delivery of nutrients to the brain and improve waste removal.
  • Enhanced Sleep Quality: Regular exercise promotes deeper sleep, allowing the glymphatic system to function optimally.
  • Stress Reduction: Exercise helps lower stress levels, which can improve overall brain health.

Nutrients That Support the Glymphatic System

A balanced diet plays a significant role in maintaining brain health. Here are some key nutrients to consider:

  • Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, these fats support brain function and may aid in reducing inflammation.
  • Antioxidants: Fruits and vegetables (like berries, spinach, and kale) are rich in antioxidants that help combat oxidative stress and support brain health.
  • Hydration: Staying well-hydrated is essential for optimal brain function, including the glymphatic system’s performance.

Conclusion

The glymphatic system is vital for keeping your brain healthy by clearing out toxins, especially during sleep. By prioritizing good sleep, staying active through regular exercise, and consuming a nutrient-rich diet, you can support this important system. So, the next time you feel energized after a good night’s sleep or a workout, remember: your brain is hard at work, cleaning up and maintaining your mental health!

For more information on ageing well have a look at my free webinar Feel Sharper Stronger and More Energised; Three Mistakes to Avoid.

Posted by Christine Pope on in Ageing, Cancer support, Health Care, Healthy Ageing, Research

What the hell are senescent cells and why should I care ?
Christine Pope Naturopath

One intriguing aspect of aging is the accumulation of senescent cells—cells that have stopped dividing and in fact contribute to conditions that are associated with age-related decline. In this blog post, we’ll explore what senescent cells are, how they relate to aging, and which foods, including green tea, can help mitigate their effects.

What Are Senescent Cells?

Senescent cells are damaged or dysfunctional cells that have exited the cell cycle but do not undergo programmed cell death (apoptosis). Apoptosis is a healthy process of removing damaged cells. While this process can be protective by preventing damaged cells from dividing uncontrollably (a hallmark of cancer), the accumulation of senescent cells in tissues over time can lead to a range of problems. These cells secrete pro-inflammatory factors, growth factors, and proteases, which contribute to chronic inflammation—a condition often referred to as “inflammaging.”

As we age, the number of senescent cells increases, leading to tissue dysfunction, impaired regenerative capacity, and various age-related diseases, such as arthritis, cardiovascular diseases, and neurodegenerative conditions. Learning how to manage these cells is crucial for promoting healthier aging.

The Impact of Senescent Cells on Health

Senescent cells can significantly affect our health. Here’s how they impact our bodies:

Weakened Immune Response: More senescent cells can weaken the immune system, making it harder for our bodies to fight off infections and illnesses. This means you take longer to recover from an infection or may get ill more often. These cells rely on the immune system to effectively remove them so if the immune system is struggling with the burden of trying to reduce these cells it becomes less effective over time.

Chronic Inflammation: These cells cause ongoing inflammation, which can lead to many age-related diseases. It’s important to keep inflammation in check as we get older.

Reduced Tissue Repair: When senescent cells build up, our bodies become less able to repair and regenerate tissues. This can lead to weakness and a decline in overall health.

Berries high in antioxidants

Foods That Help The Body To Remove Senescent Cells

While researchers are actively investigating ways to selectively remove senescent cells (a field known as senolytics), they are already foods which can assist in reducing their negative effects and promote overall health. Here are some foods that can be beneficial:

  1. Green Tea: Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea has powerful antioxidant and anti-inflammatory properties. Studies suggest that EGCG may help modulate senescence and reduce inflammation, making it an excellent addition to an anti-aging diet. For those who are sensitive to caffeine may find that the 3-4 cups of green tea necessary are too much, however the first pot of tea will be higher in caffeine so if you reuse the leaves you get the benefit without as much caffeine.
  2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and phytochemicals that combat oxidative stress. Their anti-inflammatory properties may help lower the burden of senescent cells.
  3. Cruciferous Vegetables: Foods like broccoli, kale, and Brussels sprouts contain sulforaphane, a compound that may promote the removal of damaged cells and support cellular health.
  4. Turmeric: Curcumin, the active ingredient in turmeric, has potent anti-inflammatory effects and has been shown to combat cellular senescence. Incorporating turmeric into your meals can be a flavorful way to enhance your diet.
  5. Olive Oil: Extra virgin olive oil is rich in healthy fats and polyphenols. Its anti-inflammatory properties can help reduce the negative impacts of senescent cells.
  6. Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation.
  7. Dark Chocolate: High-quality dark chocolate (70% cocoa or higher) contains flavonoids that can improve blood flow and reduce inflammation, making it a delicious addition to an anti-aging diet.
  8. Nuts: Walnuts, almonds, and other nuts are rich in healthy fats and antioxidants. They can support cellular health and may help reduce the effects of aging.

Understanding the role of senescent cells in aging is an exciting area of research that offers hope for developing strategies to promote healthier aging. By incorporating foods that are nutrient dense and have a high level of anti-oxidants, we can support our bodies in managing the effects of senescent cells and inflammation.

Aging is inevitable, but the way we age can be influenced by our lifestyle choices. Embracing a diet rich in antioxidants and anti-inflammatory foods not only nourishes our bodies but also empowers us to age outrageously well. So, grab a cup of green tea, enjoy some berries, and make those dietary changes that can positively impact your health.

For more information on ageing well have a look at my free webinar 6 Tips for Ageing Outrageously. In this webinar we review four foods for brain health, ways to improve your brain health and supplements that can help.

There are other ways to support removal of damaged cells that are also useful to add to your regime and it may be useful to look at Is Fasting for me ? and Heat and cold, stressors which boost energy and slow ageing for some more information.

References

  1. Diwan B, Sharma R. Nutritional components as mitigators of cellular senescence in organismal aging: a comprehensive review. Food Sci Biotechnol. 2022 Jun 18;31(9):1089-1109. doi: 10.1007/s10068-022-01114-y. PMID: 35756719; PMCID: PMC9206104.