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
