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 

 

Ayurvedic Pain Management

 Pain is one of the commonest symptoms which forces people to seek medical help; it is also one of the leading causes of chronic disability and adverse quality of life. It may arise from trauma, disease, inflammation or nerve damage. Pain can be classified in various ways. Duration wise, it can be classified as acute and chronic; it is termed chronic when lasting for more than three months. There are different known types of pain and these include breakthrough pain, bone pain, nerve pain, phantom pain, soft tissue pain and referred pain.

Pain perception is determined by a persons’ genetics, personality, emotional build, lifestyle and the memory of past experience. The need for pain control medications can be significantly reduced with the help of relaxation, meditation, deep breathing, music therapy, yoga and tai-chi, positive thinking and mind-body techniques which combine imagery with relaxation as well as biofeedback. These have been discussed in detail elsewhere.

Here, Ayurvedic pain management will be discussed in detail. This includes several treatment modalities which are outlined as follows:

Snehan: This is basically lubrication of the body using medicated oils. This can be either external or internal. Oil of sesame is considered the best oil for this purpose. Massage with oil has neuro-hormonal effects and may help release endorphins, thereby reducing pain sensation. Snehan therapy is useful for arthritis, insomnia, paralysis, tremors, nervous exhaustion, constipation, and other neurological derangements

Swedan: This implies hot fomentation which is meant to induce sweating. This procedure stimulates peripheral nerve endings which transmit heat and pain sensations, and is effective in relieving pain. Swedan is suggested for different pains like earache, headache, neurological pain, pain due to constipation, and absence or retention of urine. It is also indicated for stiffness, arthritis, muscle and tendon spasms and tremors.

Agnikarma: This procedure utilizes heat to bring about a burn in a small, preselected area; this is therefore a therapeutic cautery. This is probably one of the most effective techniques for pain control and is used for treating heel pain, osteoarthritis, and frozen shoulder. Several physiological hypotheses come into play here, including selective heat and pressure perception which competes with pain, counter nerve irritation, detoxification due to increased blood supply, and bringing about muscle relaxation.

Raktamoksan: This involves blood-letting, and includes removal of blood using a syringe (venesection), cupping, and the use of leeches. Blood-letting is useful for regional as well as generalized pain control. Severe and throbbing pain and burning sensation can be controlled quickly using this procedure.

Leech therapy: This reduces pain by counter pain and burning sensations, bringing about liquidification of blood, and treating inflammation. This procedure is usually used to treat migraine, intractable tension headache, painful clots, and gangrene wounds.

Viddhakarma: This procedure consists of piercing of specific vital points known as marmas; this causes release of endorphins, thereby controlling pain. In day-to-day clinical settings, a sterile insulin needle is usually used for this purpose. This procedure serves many purposes but is usually helpful in headache, eye-ache, tonsillitis, nasal blockage, renal colic, pain related to nerve defects, joint pain, radiated pain etc. A combination of piercing and cauterization can be used and is known as Viddhagni karma.

Lepankarma: This consists of application of medicated pastes on the skin to relieve inflammatory conditions as well as muscle and tendon spasm.

Bastikarma: This is the use of medicated enema wherein medicines are introduced into the rectum in liquid form. This procedure is known to affect the sympathetic nerves, which in turn act via the hypothalamus-pituitary-adrenal axis to release hormones to reduce pain and inflammation. Basti is useful for many disorders including chronic constipation, sciatica, lower back pain, arthritis, gout, and rheumatism. It also heals numerous neurological disorders like Parkinson’s disease, muscular dystrophy, paraplegia, hemiplegia, poliomyelitis, osteoporosis, and muscle and nerve atrophy. 

Miscellaneous modalities: These include Shirodhara (oil drip on the forehead), abhyang (massage), pichu (medicated cotton swab), anjan (medicated eyeliner), netratarpan (local basti over eyes), karnapuran (medicated oil for ears), karnadhupan (smoke therapy for ears), kawal-gandush (medicated gargles), hrudaya basti (localized oil dam procedure over heart area), Prushta basti and katibasti (localized oil dam procedures over upper and lower back). Each modality is designed to treat or cure some specific medical condition causing pain and other symptoms.

Ayurvedic herbs: These include herbs like turmeric, ginger, cinnamon, cloves, garlic, cardamom, tulsi, yashtimadhu, neem, ashwagandha, nirgundi, guggulu, and shallaki, which have anti-oxidant, digestive, detoxifying, stimulant, analgesic, and anti-inflammatory properties and thereby reduce pain.

Yogic procedures: These include asanas, purification procedures, meditation, and breathing techniques which bring about relaxation of muscles, tendons and ligaments, reduce stress, calm the mind, induce good sleep, and reduce inflammation on a long term basis. Different yogasanas can be prescribed for different types and locations of pain.

Satvavjay treatment: These include counselling and mind-body techniques to conquer pain.

In this way, people affected with both acute as well as chronic pain can use a combination of Ayurvedic pain management techniques to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced Ayurvedic practitioner is a must. Likewise, it is best to take professional help for handling acute pain and for planning long term treatment, and long term pain management. What works best for one person may not work for someone else; also, different stages of pain-causing diseases may require different management in the same individual.  However, it is an established fact that regular adherence to an effective pain management programme can significantly reduce and treat pain.

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