An age-old question, this has inspired legends, sci-fi tales and some real Fountains of Youth – turning back our biological clocks isn’t possible (yet), but new research indicates that aging can be reduced.
Shinya Yamanaka made history when he successfully discovered how to reprogram adult cells to become pluripotent stem cells in 2006. This groundbreaking discovery revolutionized cell biology and earned him a Nobel Prize.
1. Diet
Not surprisingly, individuals age at different rates. Some remain healthy into their ninth or tenth decade of life while others develop age-related diseases much sooner. Lifestyle choices often play a part in these variations; studies have linked eating a plant-based diet and getting enough rest with lower risks of early death. Recently, researchers have also discovered interventions which may slow or reverse predicted biological aging such as caloric restriction, plant-based diets, exercise programs and antihypertensive drugs.
Researchers who have achieved these encouraging results mainly work with animals, particularly mice. In one study, scientists genetically engineered mice to age more quickly before using a harmless virus to deliver Yamanaka factors — rejuvenating chemicals which turn adult cells into pluripotent stem cells capable of becoming any cell type within the body. As a result, eyes in aged mice were rejuvenated, as well as improvements in kidney tissue and muscle.
Recent research demonstrated that a molecule synthesized from vitamin B3 is vital for DNA repair and longevity in Caenorhabditis elegans and other organisms, with researchers discovering that its production depleted in mitochondria – the “powerhouses” of cells – as it aged, and that supplementation of diet with NAD might extend lifespan.
As research into reversing aging remains in its infancy, it’s still essential that we remain aware of possible ways we can slow or stop its effects on health and quality of life. While chronological ages cannot be altered directly, studies done so far indicate we may be able to ‘dial back’ cellular ages as an effective means to increase healthy years and lifespans.
2. Exercise
There may not be an instantaneous cure to turn back time, but exercise could be your most reliable ally in doing just that. While other drugs only benefit one or two systems in your body, regular physical activity has been proven to slow the aging process significantly.
Studies indicate that older adults who maintain regular exercise regimens are less likely to develop age-related diseases and conditions such as heart disease, arthritis and depression. Physical activity helps the mind remain sharp, improves sleep quality, lowers stress and depression levels and may help with stress relief and prevention.
Researchers have also discovered that exercise promotes epigenetic reprogramming of muscle fibers to make them appear younger, potentially opening the door for anti-aging medicine. Scientists hope gaining a greater understanding of how exercise rejuvenates the muscles may lead to future drug therapies targeting cell reprogramming.
As impossible as it is to reverse aging is, prolonging healthy years is certainly doable and reasonable – especially as many of its effects appear earlier than anticipated. While some remain healthy well into their ninth or even tenth decade of life without disease-related issues appearing until much later than expected.
Though exercise won’t completely eliminate reading glasses or stop cataracts from forming in your eye, it will give you the strength and balance to move gracefully without injury, while also decreasing falls risk and osteoporosis risks. A good diet, regular medical check-ups, and strong social support networks all play a part in keeping us healthy; but nothing works like physical activity when it comes to prolonging healthy years.
3. Sleep
Sleep is an essential human need, affecting every organ and system in the body in an enormously significant manner. Sleep has an immense effect on your brain, immunity, mood, metabolism and disease resistance – not to mention higher risks associated with heart disease, obesity depression and accelerated aging. Sleep also forms the basis for learning memory emotional regulation judgment decision-making decision-making problem solving – no wonder chronic insomnia sufferers often lead a far lower quality of life than their counterparts who sleep soundly each night!
Researchers are just beginning to understand all of the functions of sleep. One theory suggests that its evolution was to conserve energy by helping early humans find food at night while avoiding predators, rest effectively and get all their needs met in one consolidated time frame. Another idea suggests sleep supports cognitive functions by strengthening connections between brain cells which helps you remember and learn new material more easily. Finally, restorative sleep plays an essential role in maintaining health muscles and tissues by increasing protein synthesis while decreasing inflammation and cell damage.
Research is increasingly showing the significance of sleep as an agent for slowing the aging process by modulating biological aging processes such as telomere length and epigenetic aging through expression of gene p16INK4a. Numerous cross-sectional studies are emerging suggesting that disturbed sleep – including poor quality or insomnia symptoms – contributes to an increase in DNA damage accumulation, accelerated cell senescence rates, shortening telomere lengths and increases in inflammation biomarkers.
Sleep can be restored through improving sleep hygiene, which involves refraining from drinking alcohol and caffeine, engaging in regular physical exercise and eating healthily. For more information on improving the quality of your restful slumber listen to this week’s Population Healthy podcast: Sleep: The Secret to Longer Living.
4. Stress Management
Studies reveal that long-term stress accelerates biological aging by creating oxidative stress and shortening of the telomeres, disrupting hormone balances leading to obesity and insulin resistance, as well as mental health problems such as depression or anxiety. Luckily, there are various methods of prevention and management of stress to mitigate its negative impact on both body and mind.
Stressful situations include anything that makes us uncomfortable or anxious, including work pressures at home and at work, relationship conflicts, finances woes or health concerns. While stress may be normal from time to time, too much may lead to health concerns and premature aging if left unmanaged and managed properly. Understanding your causes is the first step toward managing them and alleviating their effects.
Stressful situations cause your body to activate the “fight-or-flight” response, leading to physical symptoms like chest pain or feeling as if your heartbeat is racing, loss of energy, trouble sleeping and an anxious or tense state of mind.
Exercise, meditation and mindful practices can all help reduce stress. These methods activate your body’s natural relaxation response to reduce muscle tension and blood pressure while creating an overall sense of peace. Sleep, eating healthily and staying socially connected may also help ease tensions. Counseling sessions with a therapist may provide valuable help with tailoring specific stress-management strategies specifically to your situation and how best to cope with life’s pressures – developing these coping skills may even slow down aging effects!
5. Sleep Deprivation
An occasional poor night of rest won’t do too much harm, but regularly failing to get adequate rest can be detrimental to both work, mood and appearance. Sleep deprivation may affect weight gain and early skin aging as well as impair judgment, slow reaction times and compromise concentration which could cause accidents at work or home; and may contribute to health conditions like high blood pressure, diabetes or heart disease.
Sleep deprivation can result from many sources. A busy schedule, social activities and consumption of stimulants like caffeine, alcohol or nicotine may all play a part in poor restful slumber. Furthermore, conditions like insomnia or sleep apnea may prevent people from sleeping soundly enough.
Studies indicate that individuals sleeping less than seven hours each night are at greater risk for health conditions like obesity, high blood pressure and diabetes. Furthermore, brain function declines with inadequate rest which increases risk for neurological diseases like Alzheimer’s.
If you’re experiencing chronic sleep deprivation, consult your physician. He or she can identify the source of the issue, as well as provide solutions that can improve your sleeping habits and restore healthy patterns. They may recommend tests to diagnose sleep apnea; and suggest measures you can take to improve them such as avoiding screen time before bed, making your bedroom as relaxing and comfortable as possible and creating a bedtime routine if these alone don’t do the trick. If all else fails, speak with a neurologist or psychiatrist who may offer solutions.
