As people age, many are looking for ways to slow down the process and maintain a youthful appearance and vitality. There are a variety of strategies and techniques that can be used to help slow the aging process and promote overall health and well-being.
The latest research shows that aging not only occurs gradually, but also breaks out at a specific period between the ages of 44 and 60.
Beginning in your early 40s, your lipid and alcohol metabolism change, while your kidney function, carbohydrate metabolism, and immune regulation begin to decline around age 60. The researchers also noticed significant changes in skin, muscles and heart disease risk between 40 and 60 years old.
The study included only 108 Californians aged 25 to 75, and more research is needed to confirm the findings. However, these findings may lead to new diagnostic tests and strategies to prevent aging-related diseases.
Longevity does not necessarily mean a healthy or active older life. According to the study's senior author Dr. Michael Snyder, director of the Center for Genomics and Personalized Medicine at Stanford University, for most people, their average "healthspan" - the time they spend in good health - is longer than their Life span is short 11-15 years.
Midlife is critical for healthy aging
Previous research has shown that your health in midlife (usually between the ages of 40 and 65) plays an important role in your health later in life. A 2018 study in the journal Nutrition linked specific lifestyle factors in midlife, such as a healthy weight, being physically active, eating a good diet and not smoking, to improved health during aging. 2
A report published in the journal 2020 also showed that midlife is an important transition period for brain health. Controlling blood pressure and staying socially, cognitively and physically active during this stage of life can help reduce the risk of dementia later in life, the report said.
The new study adds to the field of healthspan research and highlights the importance of developing certain lifestyle habits early in life.
"How healthy you are when you're 60, 70 or 80 really depends on what you've done in the decades before you," said Kenneth Boockvar, MD, director of the Center for Integrated Research on Aging at the University of Alabama at Birmingham. ” but was not involved in the study.
He added that it was too early to make specific recommendations based on the new research, but that people who want to stay healthy in their 60s should start paying attention to their diet and lifestyle in their 40s and 50s.
Aging is inevitable, but lifestyle changes can extend healthy lifespan
New research finds that molecules and microorganisms associated with aging decrease during specific stages of the life cycle, but future research is needed to determine whether the same molecular changes occur in different populations.
"We want to analyze more people across the country to see if our observations apply to everyone — not just people in the Bay Area," Snyder said. "We want to analyze the differences between men and women. Women live longer and we want to understand why."
Aging is inevitable, but certain lifestyle changes can help reduce the risk of aging-related diseases. However, many other factors such as environment, financial stability, health care and educational opportunities also influence healthy aging outcomes and are difficult for individuals to control.
People can make small lifestyle changes such as staying hydrated to maintain kidney health, building muscle mass with weight training and taking cholesterol medications if LDL cholesterol is elevated, Snyder said.
He added: "This may not stop aging, but it will reduce the problems we observe and help extend people's healthy lifespan."
What can be done to delay aging?
One of the most important factors in slowing down aging is maintaining a healthy lifestyle. This includes eating a balanced diet rich in fruits, vegetables, whole grains and lean protein. Avoiding processed foods, excess sugar, and unhealthy fats can help reduce inflammation in the body and support overall health. Staying hydrated by drinking plenty of water is also crucial to maintaining healthy skin and organs.
Regular exercise is another key component of a healthy lifestyle and can help slow down the aging process. Physical activity helps improve cardiovascular health, maintain muscle mass, and support overall mobility and flexibility. Participating in activities such as walking, swimming, yoga or strength training can help your body look younger and more energetic.
In addition to diet and exercise, managing stress is important in slowing down aging. Chronic stress can have negative effects on the body, leading to increased inflammation and a weakened immune system. Practicing stress-reduction techniques such as meditation, deep breathing, or mindfulness can help promote relaxation and overall well-being.
Another important aspect of slowing down aging is getting enough sleep. Sleep is essential for the body's repair and regeneration, and a lack of quality sleep can lead to premature aging. Establishing a regular sleep schedule and creating a relaxing bedtime can help improve sleep quality and support overall health.
In addition to lifestyle factors, there are various treatments that can help slow down the aging process. These may include skin care routines, cosmetic procedures, and medical interventions. Using sunscreen and moisturizing your skin can help prevent sun damage and maintain a youthful appearance. Cosmetic procedures such as Botox, fillers, and laser treatments can also help reduce the appearance of wrinkles and fine lines.
Additionally, there are some anti-aging supplements available that can support overall health and vitality. Among the supplements with the most scientific evidence to support their role in improving mitochondrial health and slowing aging are NAD+ precursors and urolithin A.
NAD+ supplements
Where there are mitochondria, there is NAD+ (nicotinamide adenine dinucleotide), a molecule necessary for maximizing energy production. NAD+ naturally declines with age, which seems consistent with age-related decline in mitochondrial function.
Research shows that by boosting NAD+, you can enhance mitochondrial energy production and prevent age-related stress. NAD+ precursor supplements may improve muscle function, brain health, and metabolism while potentially fighting neurodegenerative diseases. Additionally, they reduce weight gain, improve insulin sensitivity, and normalize lipid levels, such as lowering LDL cholesterol.
Coenzyme Q10
Like NAD+, coenzyme Q10 (CoQ10) plays a direct and critical role in mitochondrial energy production. Like astaxanthin, CoQ10 reduces oxidative stress, a byproduct of mitochondrial energy production that worsens when mitochondria are unhealthy. Supplementing with CoQ10 reduces the risk of heart attack, stroke and death. Considering that CoQ10 declines with age, supplementing with CoQ10 may provide longevity benefits to older adults.
Urolithin A (UA) is produced by our gut bacteria after consuming polyphenols found in foods such as pomegranates, strawberries, and walnuts. UA supplementation in middle-aged mice activates sirtuins and increases NAD+ and cellular energy levels. Importantly, UA has been shown to clear damaged mitochondria from human muscles, thereby improving strength, fatigue resistance, and athletic performance. Therefore, UA supplementation may extend lifespan by counteracting muscle aging.
Like NAD+ and CoQ10, spermidine is a naturally occurring molecule that decreases with age. Similar to UA, spermidine is produced by our gut bacteria and triggers mitophagy – the removal of unhealthy, damaged mitochondria. Mouse studies show that spermidine supplementation may protect against heart disease and female reproductive aging. Additionally, dietary spermidine (found in a variety of foods including soy and grains) improved memory in mice. More research is needed to determine whether these findings can be replicated in humans.
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Disclaimer: This article is for general information only and should not be construed as any medical advice. Some of the blog post information comes from the Internet and is not professional. This website is only responsible for sorting, formatting and editing articles. The purpose of conveying more information does not mean that you agree with its views or confirm the authenticity of its content. Always consult a health care professional before using any supplements or making changes to your health care regimen.
Post time: Sep-11-2024
