Researchers have been investigating ways to reverse aging clocks and have discovered that epigenetic changes, rather than DNA damage, may play a part in cell aging. Their results indicate that leading a healthy lifestyle could prevent this cellular aging process and even result in rejuvenation of aged tissues and organs.
Belmonte’s lab team has used Yamanaka factors to rejuvenate damaged retinal ganglion cells in mice, and extend lifespan of certain animals suffering from early aging disease. They hope to extend these studies into muscle, brain and kidney tissue types.
Diet
Assuring you’re getting enough dark green vegetables, berries, whole grains, low-fat dairy and lean meats to support both body and mind is essential. Limit red meat consumption to no more than three times weekly and avoid fried foods; excessive alcohol can accelerate aging processes.
Studies indicate that people following the Mediterranean-style MIND diet experience slower rates of cognitive decline and reduced risks for Alzheimer’s. But Solon-Biet’s study indicates that manipulation of macronutrients could be more effective at combatting age than counting calories; she found that decreasing protein consumption while increasing healthy carbs turned off machinery known to accelerate ageing in budding yeast and long-lived mice.
Exercise
Exercise is an integral component of an anti-ageing lifestyle. Aerobic and strength training exercises help maintain muscle mass, reduce stress hormones, improve balance and coordination and decrease risk of falls – thus decreasing falls risk. Furthermore, physical activity attenuates all hallmarks of aging by activating various molecular pathways and effectors that seem independent from one another; it appears likely that AMPK plays a pivotal role here as exercise improves glucose metabolism through increasing insulin sensitivity and decreasing glycosylated hemoglobin.
Sleep
Sleep is essential to good health, yet the average amount of rest a person gets as they age decreases significantly. This could be caused by lifestyle changes as well as physiological reasons. For instance, as we age our circadian rhythm shifts earlier, meaning people go to bed later and wake up earlier – something which may impede daily activities as well as increase their susceptibility for developing sleep disorders.
Sleep-wake disorders and parasomnias are the three most prevalent sleep problems, and are frequently caused by insomnia, circadian rhythm sleep-wake disorders or medications affecting them. When someone reports having difficulty sleeping it is essential that a complete medical assessment be conducted so they may receive appropriate advice to improve their restful rest.
Researchers have reported that even one night of partial sleep deprivation activates genes related to biological aging in older adults. This occurs because sleeping less causes our bodies to produce more inflammatory chemicals, potentially contributing to chronic diseases like cardiovascular disease or Alzheimer’s.
Circadian rhythm sleep-wake disorders are increasingly prevalent among elderly populations. This may be caused by various factors, including neuron loss in the suprachiasmatic nucleus and reduced secretion of melatonin; additionally, our light/dark cycle that regulates circadian entrainment may alter as we get older and become less sensitive to light.
As we age, the frequency of restless leg movements (RLMs) and periodic limb movement disorder (PLMD) also rises significantly. These repetitive, stereotypical foot and leg movements occur frequently throughout the night – typically starting early and lasting up to two minutes at a time.
Parasomnias are a group of disorders characterized by abnormal behaviors, perceptions, emotions or dreams during sleep. Parasomnias can be particularly dangerous among older populations and often include REM sleep behavior disorder characterized by vigorous motor behaviors related to dream reenactment.
Stress Management
Stress is an integral component of daily life and should be managed well to protect both mental and physical wellbeing. Unfortunately, however, chronic unmanaged stress can negatively impact one’s quality of life, lead to health complications, contribute to anxiety or depression – these issues need to be managed for everyone’s sake; there are techniques and strategies available that can assist.
Stress management involves identifying the sources of your tension, prioritizing tasks, setting realistic goals, and engaging in healthy activities to alleviate it. Spending time with loved ones and receiving social support are also important components of stress relief. You could seek treatment from a psychologist or mental health provider trained in biofeedback techniques for stress reduction as a means of building healthy coping mechanisms.
Meditation or mindfulness is one of the best ways to relieve stress. This form of exercise helps individuals focus on being present, reduce feelings of overwhelm by observing thoughts and emotions without judgment, and help individuals gain new perspectives on their situation. Social support may also provide relief and allow individuals to gain new perspectives.
Stress manifests itself through physical symptoms like headaches, loss of interest in hobbies and difficulty focusing. But it can also have profound emotional ramifications including emotional instability, relationship difficulties and depression; sleep issues; increased risk for certain health problems including high blood pressure, heart disease and diabetes; it may even contribute to mental disorders like anxiety and posttraumatic stress disorder (PTSD).
Stress is part of life, but managing it effectively is crucial to improving quality of life and slowing the effects of aging disorder. If you find yourself overwhelmed with stress, consider seeking treatment with one of the over 20,000 licensed therapists available through BetterHelp, who provide online therapy starting at just $65 per week.
