Reverse Aging, An Ayurvedic Perspective

 In another article, simple facts about reverse aging have been discussed with respect to modern medicine, as also some practical tips for good health. In this article, the Ayurvedic perspective of reverse aging will be discussed in simple terms and in brief. The question and answer format will be maintained here for ease of understanding.

1) What is Aging?

 In Ayurveda, aging is defined as Jara, something which has become old by the act of wearing out. This denotes a gradual deterioration and decay with the passage of time. Ayurveda mentions human life as having different stages such as childhood (up to 16 years), youth and middle age (ranging from 16 to 60 years), and old age (after 60-70 years), wherein the body elements , sense organs, strength etc begin to deteriorate.

2) How can Aging be measured? 3) What contributes to Aging?

Ayurveda takes into consideration several factors while describing the process of aging. This mainly includes Prana, which is the life energy that performs respiration, oxygenation, and circulation. Prana governs two other subtle essences known as Ojas and Tejas. Ojas is the essence of the seven dhatus or body tissues, and is necessary for longevity since it is responsible for immunity and intelligence. Tejas is the essence of energy and governs metabolism through the enzyme system. Ayurveda also envisions the body into functional elements (tridosha comprising of vata which denotes motion, pitta which denotes metabolism and kapha which denotes structure), and structural elements comprising the seven dhatu and three mala or bodily wastes.

For maintenance of longevity and cellular health, the prana, ojas, tejas, and also the tridosha need to remain in balance. While kapha maintains longevity at the cellular level, pitta governs digestion and nutrition, and vata, which is closely related to pranic life energy, governs all life functions. A disturbed ojas can create kapha or vata related disorders, while tejas, which represents Agni, and if aggravated, can burn away ojas, reduce immunity, and overstimulate pranic activity. Aggravated prana produces degenerative disorders in the dhatu. Reduced tejas results in overproduction of unhealthy tissue and obstructs the flow of pranic energy.

Healthy skin gives a youthful appearance ; a balanced tridosha in the skin ensures this, with adequate moisterisation (balanced kapha), chemical and hormonal skin changes (balanced pitta), and efficient circulation and transport of nutrition (balanced vata). Skin health also reflects the health of the first three tissues, i.e., nutritional fluid (Rasa), blood cells (Rakta) and muscle tissue (Mansa).

Ayurveda mentions the symptoms of reduced, increased or disturbed vata, pitta, kapha, seven dhatu as well as the three mala.

4) How can Aging be reversed?

It is a well known fact that chronological age, which is related to time, cannot be reversed; however, biological age, which is related to cellular health, can be reversed or modified to some extent. Ayurveda describes several processes to control, prevent, and possibly reverse aging. These include detoxification procedures known as Panchkarma, and a treatment process known as Rasayan. Panchkarma includes pretreatment (purva karma) processes known as snehan (oleation) and swedan (sudation); the main processes (pradhan karma) include Vaman (induced emesis), Virechan (induced purgation), Nasya (medicated nasal administration), Basti (medicated enema), and Raktamokshan (Blood-letting). The post-treatment (paschat karma) process includes a gradual return to normal diet starting from watery soups, thin gruel (paste), followed by thicker gruels, and then normal diet as the digestive power increases.

This process is then followed up as required either by treatment (in the case of disease) or Rasayan treatment for rejuvenation. Rasayan treatments can be either Kutipraveshik (similar to inpatient therapy) or Vataatapik (similar to outpatient therapy). The former is usually more prolonged, costlier but with pronounced benefits, while the latter is simpler, cheaper but obviously with lesser benefits.

Rasayan treatment is known to (1) open up blocked or defective bodily channels (2) rejuvenate damaged or degenerated tissues (3) help increase vitality and energy (4) enhance memory and intellect (5) build up general as well as specific immunity (6) help to calm and nourish the nervous system (7) improve skin health (8) improve the functioning of the sensory organs and (9) bring about reverse aging by maintaining mental, emotional and physical health and increasing virility. Actually, Ayurveda has a separate branch of medicine known as Vaajikaran which deals exclusively with maintaining and improving sexual health.

5) How can Ayurvedic medicines and herbs help reverse aging?

As per modern medicine, oxidative stress, telomere shortening, inflammation, and mitochondrial dysfunction are said to be the main factors that regulate the aging process. The following discussion includes several herbs which act as Rasayan and help with reverse aging: (1) Ocimum sanctum (Tulsi) improves immunity and increases telomere length when taken orally, and can prevent or reverse signs of skin aging if applied locally. (2) Tinospora cordifolia (Guduchi) has potent anti-inflammatory properties, reduces liver and skin damage, and improves immunity. (3)  Withania somnifera (Ashwagandha) is an adaptogenic herb which improves immunity, makes skin and muscles healthier, reduces stress, improves stem cell proliferation, and also has anti-inflammatory and anti-tumor properties. (4) Emblica officinalis (Amla) has very good antioxidant properties, helps improve immunity, helps reverse aging by improving telomere length, and is frequently used in skin and hair care products. (5) Curcuma longa (Turmeric) is a very good antioxidant spice and herb with good anti-inflammatory properties with respect to the skin, nervous system and brain. It improves immunity, manages chronic pain and helps reverse aging. (6) Asphaltum punjabium (Shilajit) has very good antioxidant and anti-inflammatory properties and helps strengthen the genito-urinary system. (7) Allium sativum (Garlic) is a spice with very well documented antioxidant properties and helps prevent cancer, reduce or prevent dementia, prevent cardiovascular disease, and enhance blood circulation. (8) Bacopa monnieri (Brahmi) has good antioxidant an anti-inflammatory properties and is best known to improve cognition. (9) Convolvulus pluricaulis (Shankhpushpi) is known to help with depression and neurodegenerative disorders. (10) Glycyrrhiza glabra (Yashtimadhu) has strong antioxidant and anti-inflammatory properties and is known to help strengthen multiple body systems and organs. (11) Polyherbal combinations like Amalaki Rasayana, Medhya Rasayana, Brahma Rasyana, and Chyawanprash, have demonstrated properties which improve telomere length, repair DNA damage, improve brain and nerve damage, and thereby help with reverse aging.

6) What are some Practical Tips, as per Ayurveda, to Stay healthy and Reverse (Biological) Aging?

(1) Establish a daily healthy routine (Dincharya). Get up early (brahma muhurta), drink plenty of water, develop the habit of having a clear bowel movement daily, eat wholesome (sattvic) foods. These practices need modifications as per changing seasons (Ritucharya) and also as per constitution (Prakriti), and changing age (Kaal/Vaya) of the individual.

(2) Get sufficient sleep. Good sleep has been mentioned as one of the important pillars (Stambh) of health.

(3) Exercise regularly and beat stress using yogasanas, breathing exercises (Pranayama), and meditation.

(4) Do daily body and scalp massage (Abhyang) to get a healthy skin, toned muscles, good hair growth, and sound sleep.

(5) Use Panchkarma procedures judiciously to detoxify the body and prevent disease. Also use Rasayan medications judiciously to improve health, prevent diseases, reverse biological age and improve quality of life. To achieve this, do take the help of a qualified and experienced Ayurvedic Practitioner.

(6) Women need to observe additional care (Garbhini-charya) during pregnancy so as to have healthy offspring. This includes modifications in diet, lifestyle as well as medications.

(7) Practice good and healthy behaviour (Sadvritta) and moral conduct (Satvavjaya) so as to balance physical, mental and spiritual health.

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant  at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

 

 

Reverse Aging – Simple Facts, and Practical Tips for Good Health

 Currently there is a rage on the topic of reversing aging. Actually, reverse aging is just another way of looking at how to maintain good health. In this discussion, the subject matter has been simplified to the maximum extent possible, and placed in question and answer format to make things easier. Theoretical facts have been simplified, and the take-home message given as practical tips.

1) What is Aging?

Aging is a natural and irreversible process involving a gradual physical degradation and physiological decline of the living body, both at the cellular level as well as in the whole structure, which inevitably leads to death. Aging is defined in two ways: (a) Chronological, which refers to body age in terms of time, i.e. years, months and days; this is irreversible. (b) Biological or Physiological, which refers to health status in terms of body function defined by cellular or molecular parameters. This can be delayed or reversed to a limited extent. Aging ultimately leads to aging of body tissues and organs, decline in quality of life, reduced ability to resist diseases, and an increased incidence of age-related degenerative diseases.

Researchers speculate that biological age may be lesser or more than chronological age subject to a maximum of 25 years; the maximum possible current human age may be up to 125 years.  

2) How can Aging be measured?

Biological age reflects an individual’s functional capacity, well-being, and mortality risk. It can be measured in different ways, though as yet there is no one single, established and accepted modality. Aging clocks use different inputs, like DNA methylation sites, to make a health prediction. Other automatic calculators use biomarkers like arterial pressure, glycated heamoglobin, waist circumference, forced expiratory volume in one second, maximum oxygen consumption, adinopectin, high-density lipoprotein, total cholesterol etc. The list varies in different calculators. Such predictions have health-awareness enhancing value, by defining health risks as well as damaging lifestyles. Premature mortality may be red-flagged based on the knowledge of age-related diseases, social variables, and mental health conditions.

 3) What Contributes to Ageing?

Aging actually takes place at the cellular level, with old cells giving rise to new cells, but with a progressively shorter DNA bundle. This process in known as telomere shortening, and may be a major cause of aging. So aging translates into an increased susceptibility to age-related diseases, caused by epigenetic decline modifications. Aging can be controlled by environmental factors like physical fitness, lifestyle, nutrition, gender, and genetic makeup. Personal setbacks, professional failures, and unforeseen tragedies may accelerate the process. Long term exposure to sun reduces skin elasticity and makes a person look older. Sedentary lifestyle, sleep deprivation and bad eating habits are the commonest contributors to rapid aging.

            On the other hand, healthy aging may be defined as the ability to accomplish activities of daily living, freedom from mental illness and memory problems, freedom from disabling or chronic pain, self-reported perceptions of happiness and physical health, and adequate social support. People more likely to be associated with healthy aging are those who have health-awareness at a younger age, have higher incomes, are married, are not obese, have never smoked, do not have sleep issues, do not have heart disease or arthritis, and engage in some form of moderate or strenuous physical activity.

4) How can Aging be reversed?

This discussion can be grouped into two parts:

a) Preclinical or Laboratory Studies: (1) Cellular reprogramming was done in mice with the help of enzymes and drugs to reverse the age clock without actually making the cells lose their identity. This resulted in rejuvenation of aged muscles, liver tissue, optic nerve, brain tissue, and kidney tissue with improved vision and extended lifespan in mice and monkeys. The process involved rebooting epigenetic instructions rather than actually repairing damaged DNA.  This technique was used successfully and consistently to both increase as well as reverse age. (2) Researchers used CAR-T cells to eliminate damaged or aged cells in mice to slow down the aging process. (3) Planned calorie restriction was found to extend lifespan in mice.

b) Human Studies and Documented Practices: (1) Slowing or reversing of aging has been demonstrated by simple interventions such as calorie restriction, a plant-based diet, lifestyle changes involving exercise, and a drug regime including metformin and vitamin D3 supplementation.(2) Age deceleration has been found to be connected to high-quality sleep, physical activity, a healthy diet, and the use of some specific molecules like the anti-hypertensive drug doxazosin, and the metabolite alpha-ketoglutarate. (3) Age-defying products have not been found to help significantly with reverse aging (4) Limited improvement for different health parameters may be seen with Glutathione, Resveratrol, Brain-Derived-Neurotrophic Factor, Nitric Oxide, Meditation and Hyperbaric Oxygen Treatment. (4) A Mediterranean diet focuses on lean proteins, plenty of fruits and vegetables, whole grains, and healthy fats like olive oil and fatty fish. This type of diet has been found to protect against heart disease, heart attacks, and strokes; prevent loss of muscles due to aging; delay age-related cognitive decline, dementia, and Alzheimer’s; and delay skin aging. (5) DNA methylation patterns track the accumulation of damage and loss of function to human cells, tissues and organs, and thereby help understand aging and age-related diseases. Tracking of a group of humans for their diet, exercise and relaxation, and supplemental probiotics and phytonutrients intake demonstrated a three year reduction in biological age by using such an Aging clock.(6) Exercise, a plant-based diet, getting enough sleep and optimal stress management – all coming under the heading of human behaviour and environment – can control the epigenome and prevent (disease producing) gene activation in a person with a genetic predisposition for heart disease and diabetes.(7) Regular exposure to cold may improve metabolism, reduce inflammation and combat obesity; exposure to heat may remove damaged proteins and boost the immune system; supplementation with metformin, resveratrol and Nicotinamide mononucleotide (NMN) may help reduce inflammation, clear up aging cells, keep the cardiovascular system healthy, and improve energy levels.     

A well-known anti-aging researcher incorporates the following in his day-to-day life: (a) reduce starch and sugar to bare minimum (b) a plant based diet (c) eating once a day and thereby keeping weight to the lower end of optimum (d) regular exercise including walking, lifting weights and jogging (e) regular sauna (d) ice-cold water dip (e) regular intake of vitamin D, K2, aspirin, resveratrol, metformin, and NMN. His biological age is said to be a decade lesser than his chronological age.  

            Researchers have identified “blue zones”; regions spread throughout the world where there is a maximum concentration of people living longer than 100 years. They have the following characteristics in common; they (a) move naturally (no gym) (b) have a purpose in life (c) learn to manage stress (d) eat only to 80% of their capacity (e) have a more plant based diet (f) drink wine daily in moderation (g) belong to some faith-based community (h) keep close family first and (i) live in social communities that support healthy behaviors.

5) What are some Practical Tips to Stay Healthy and Reverse (Biological) Aging?

(1) Eat in moderation, mostly a Mediterranean diet. Consume more complex carbohydrates such as whole grains, fruits and vegetables; consume fatty fish twice a week. Eat green, yellow and orange fruits and vegetables. Have at least one serving of nuts, berries, and green tea a day. Use spices like ginger, turmeric, cloves, cinnamon, oregano and garlic. Reduce or avoid red meat, avoid processed foods, pastries and ice cream.

(2) Quit smoking.

(3) Drink alcohol only in moderation.

(4) Get enough sleep.

(5) Exercise regularly, with a mix of weight lifting, cardio exercises, muscle strengthening exercises, yoga, deep breathing and meditation.

(6) Learn to minimize stress.

(7) Learn optimum utilization of supplements; if required consult a geriatrics or ant-aging expert. Supplements include antioxidants, vitamins, and probiotics. Be wary of the regular use of hormones.

(8) Modify your attitude; reprogram your vision of old age; never consider retiring; get rid of guilt and negative emotions; embrace major changes in life; learn time management; keep learning something new; have a purpose in life.

(9) Maintain a small social circle; prioritize relations with close family members. 

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com