People age differently. Some can remain healthy well into their 90s while others develop age-related diseases much sooner.
Researchers are studying what causes these differences between older people and young people, with one group led by Dr Janet Kumita identifying protein clumps found in older brains associated with dementia.
1. Exercise
Studies have long touted exercise as a key strategy for healthy aging by adding extra years disease-free to life. A new study suggests that consistent aerobic exercise could not only slow, but even reverse some effects of aging. A Cell Metabolism study discovered that high intensity interval training, resistance training and combined training could all reduce age-related deterioration of muscle function and mitochondrial density as well as improve metabolic flexibility, lean body mass and insulin sensitivity – thus contributing to greater longevity.
This study was especially intriguing because it focused on older adults with longstanding exercise routines. All the participants were over the age of 65 and many had been exercising regularly throughout their lives – all were exercisers – the results were astounding! In particular, their immune systems appeared similar to that of much younger individuals while at the same time experiencing similar cellular aging processes and adaptive responses than non-exercising controls.
Researchers explained this was due to the antiaging properties of regular exercise. Exercising caused changes to genes which regulate how cells work and respond to stress; this effect was consistent across all forms of physical activity, but researchers identified one particular molecular pathway and signaling node called AMPK that bridged together individual effects of physical exercise.
No, exercise won’t keep your reading glasses at arm’s length or prevent cataracts from forming in your eyes – but it will extend your lifespan and ensure you enjoy each golden year with grace and vitality.
2. Diet
Research has demonstrated that certain diets may actually slow the aging process. Calorie restriction (CR), for instance, has been shown to increase longevity among both animals and humans alike. Furthermore, diets featuring plant foods like cruciferous vegetables and whole grains, rich in nutrients and phytochemicals that promote anti-ageing can also provide benefits that directly relate to improving biomarkers associated with ageing.
Reducing oxidative stress is one of the key strategies for slowing aging. Free radicals generated during normal metabolic processes such as cellular respiration can damage biological molecules including proteins, nucleic acids and lipids; but antioxidants such as Vitamin C, carotenoids and flavonoids can neutralize these free radicals to minimize any damage they cause.
Not only can eating healthily reduce oxidative stress, it can also prevent muscle atrophy due to age (sarcopenia), reduce cholesterol levels that contribute to heart disease and promote brain health. A diet rich in proteins while being low in carbohydrates and sugars is especially helpful.
Recent findings of a small clinical study suggested that it may be possible to reverse an individual’s biological age through epigenetic manipulation, according to recent reports from nine healthy volunteers and without control groups, however this development should be explored further as further study could allow for the reversal of many age-related diseases.
3. Sleep
Sleep is essential to our overall health and well-being as we age, particularly as our immune systems diminish with age. Sleep benefits our immunity, cardiovascular health, weight management, cognitive functions and emotional regulation – it even protects skin from UV rays! According to studies, those who get enough restful sleep live five years longer.
Human bodies are highly complex machines, and while you may appear to be physically resting while sleeping, your brain remains highly active. Sleep cycles consist of periods of wakefulness and non-wakefulness as your brain shifts between these phases throughout the night. At each cycle point, different areas of the brain focus on different tasks so your sleep quality may be altered depending on daily habits and activities.
Establish a consistent bedtime routine. Your body recognizes this routine, so it knows it’s time for restful slumber. In addition, avoid caffeine and alcohol which may impede sleep by interfering with its ability to fall and remain asleep throughout the night.
Studies on the role of sleep in aging are limited, yet numerous findings point to a correlation between poor sleep and biological aging processes such as increased damage accumulation, accelerated cell senescence, shortening telomere length reduction and altered chromatin structure and function – such as increased damage accumulation. Additional investigation of causal pathways must take place to validate these results; consequently researchers have initiated an emerging field called Geroscience to explore this subject matter further and preserve healthspan; it’s estimated this new discipline will become multibillion dollar industry by 2050.
4. Skin Care
Skin care is an integral component of anti-ageing and should include cleansing, moisturizing and protecting from sun damage. Targeted treatments such as serums, masks and eye cream may also be included as targeted solutions. Many products also include ingredients like retinoids and peptides proven to improve wrinkles, dark spots and skin elasticity.
Diet is also an essential aspect of skincare. Consuming foods rich in antioxidants and essential fatty acids can contribute to vibrant complexion, while limiting foods high in sugar or processed fat may prevent excess oil build-up on the skin.
As skin ages, its natural cell turnover slows, leading to dryness, wrinkles and uneven pigmentation. Wearing sunscreen daily can slow the aging process by protecting against UV-induced damage and increasing collagen production naturally in your body. Other important steps include avoiding tanning beds as well as using moisturizer with hyaluronic acid or glycerin to keep skin hydrated.
Exfoliants should also be used with caution. While exfoliation is necessary to maintaining healthy skin, too much exfoliation may leave skin raw and sensitive. Exfoliate once or twice every week as directed on your product of choice and follow any additional directions provided with its usage.
5. Mental Health
Mental health encompasses emotional well-being, social adjustment, and the capacity to adapt to life’s challenges. It’s affected by individual, community and societal factors – these may be beneficial or detrimental, such as genetics, environment or lifestyle choices – including economic downturns, disease outbreaks, humanitarian emergencies and climate change – but ultimately dictated by nature itself.
Studies demonstrate the significance of mental health to long, healthy lives; yet mental illness often remains hidden behind a stigma-filled facade and many don’t seek assistance, partly because many health services do not cater specifically for individuals living with mental illnesses and their unique needs. This phenomenon is particularly evident in low and middle income nations where stigmatization and prioritizing physical concerns over mental illness have caused shortages in easily accessible, quality healthcare solutions for mental illness.
No one should think that lifestyle changes cannot improve mental health; changing diet, engaging in regular exercise and quitting smoking all play an integral part in improving one’s mental wellbeing. Furthermore, keeping active social life can prevent depression while developing emotional resilience.
Access to affordable, high-quality mental health services is of utmost importance, and WHO is working towards giving all individuals access to these services at an affordable cost. In doing so, they provide countries and communities with strategic leadership, evidence, tools and technical support they require for strengthening collective responses to mental health and global transformation towards improved mental wellbeing for all – this requires action across sectors and at all levels, from education and labour law enforcement through transport infrastructure, housing provision and welfare administration services as key stakeholders – not only health sector actors must take part in efforts like education but action should also take place within education, labour law enforcement sectors for example if mental wellbeing for all is to become reality.
