Recognize that when nutrient intake is suboptimal, the body prioritizes essential short-term survival functions over long-term health processes like DNA repair, leading to insidious damage that contributes to diseases of aging.
Understand that a lack of acute deficiency symptoms (like scurvy or beriberi) does not mean you are getting enough vitamins and minerals to prevent long-term health consequences, which are often the diseases of aging.
Recognize that ‘bad diets’ causing folic acid deficiency can lead to chromosome breaks, similar to radiation, and are a more significant health concern than ‘incredibly tiny amounts’ of environmental radiation.
Strive to eat a ‘wonderful diet’ like a Mediterranean diet, incorporating diverse, tasty foods such as fish and vegetables cooked with olive oil and garlic, as this can make you feel better and provide essential nutrients.
Eat green vegetables like spinach or kale often to obtain essential nutrients such as vitamin K, magnesium (found in chlorophyll), and folic acid, which are crucial for preventing insidious damage and supporting long-term health.
Consume fish to obtain omega-3 fatty acids, which are critical for brain function and may play a role in conditions like autism, ADHD, and impulsive behavior.
Recognize that Americans often consume ’empty calories,’ which contribute to widespread deficiencies in essential vitamins and minerals, and prioritize nutrient-dense foods instead.
Get your vitamin D levels tested, especially if you have dark skin or live in northern latitudes, as 90% of individuals with darker skin tones are often too low due to reduced UVB radiation absorption.
If you spend significant time indoors or have genetic reasons preventing sufficient vitamin D synthesis from sun exposure, ensure you take a vitamin D pill.
View a multivitamin and mineral supplement as ‘good insurance’ to help ensure adequate intake of various micronutrients, especially if you’re not a biochemist tracking every nutrient.
Do not rely solely on general population RDAs or studies that don’t account for individual deficiencies; instead, measure your own nutrient levels before and after interventions to ensure you reach sufficient ranges.
Be aware that genetic polymorphisms can influence your individual requirements for certain nutrients, such as magnesium or vitamin D, meaning you might need more than others.
Be aware that a significant portion of the population has a genetic polymorphism preventing efficient conversion of beta-carotene into active vitamin A (retinol), so check your multivitamin’s vitamin A source.
Include foods rich in lutein and zeaxanthin in your diet, as these carotenoids are found in the macular of the eye and are essential for preventing macular degeneration.
Incorporate nuts into your diet to gain beneficial nutrients.
Incorporate regular exercise into your routine, as exemplified by Dr. Ames working out twice a week with a personal trainer, to support long-term health and longevity.
Seek advice on micronutrients from reputable sources like the Linus Pauling Institute’s website to gain knowledge about proper intake.