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In the previous article, we mentioned the causes and mechanisms of action related to aging, and this article will specifically discuss some anti-aging methods and development trends. In fact, some medical therapies and life-prolonging technologies have existed around the world, but some will still take years or even decades to overcome.
In the past few years, countries such as Okinawa, Japan (Okinawa), Costa Rica’s Nicoya Peninsula (Nicoya) and Italy’s Sardinia Peninsula (Sardinia), etc., there are many centenarians, and the reasons for longevity have been discussed, and the focus of the most attention has been the focus: diet, lifestyle, exercise habits and home environment have been widely discussed.
Does a macrobiotic diet exist?
Famous American writerDan Buettner introduced the “Blue Zones” area in 2003, exploring the relationship between residents’ diet and longevity. Most people eat more fruits, vegetables, legumes and whole grains, and less red meat, sugar and animal fats. However, there has always been a big disagreement about what is the best longevity diet, and everyone has different eating habits, and even the world’s top nutritionists have their own opinions.
Regarding the longevity diet, as far back as the time of Socrates in ancient Greece, doctors at that time recommended restricting diets, but there was no evidence to support it, and even Cornell University professor Clive McCay (Clive McCay) in 1935) proves that mice restrict dietary calories20%, compared to the control group on a normal diet, life expectancy increased significantly, and was published in the journal Science (Figure 1), followed by up to 80% Studies have repeatedly confirmed that calorie restriction (CR) in the absence of malnutrition is beneficial for prolonging life, including in yeasts, fruit flies and rodents.
In 1978, Yasuo Kagawa conducted a study on Okinawa Island in Japan, and there were many similar research results, in addition to calorie restriction, dietary patterns are also very important, and some current dietary restriction methods, including skipping breakfast, eating lunch late, and choosing to eat less than two days a week 75% calories (5:2 light fasting).
Therefore, the highest guiding principle of the easier and most widely accepted diet is to eliminate the three evils (inflammation, oxidative stress and insulin resistance) that cause cell aging and shortening of cell telomeresOmega-3 fatty acids (EPA and DHAEat more fiber, antioxidants and flavonoids (such as vegetables and fruits), and try to eat less red meat and refined sugar, etc. (Figure 2), and the so-called Mediterranean diet is recommended (Figure 2), and it can prevent telomeres from becoming shorter.
In addition, Dr. Sinclair, an American master of aging research, also agrees that calorie restriction is a good way to increase longevity, because Elizabeth. Blackburn and three others found that telomeres are related to lifespan, and long-lived people have longer telomere length than short-lived people, and cells are not easy to age, this major discovery is very important, so it won the Nobel Prize in Medicine in 2009 (Figure 3), and then many people rushed to explore which foods and nutrients can increase the length of telomeres. There is a relatively consistent view, as shown in (Table 1) and (Table 2) below for readers’ reference.
Of course, like resveratrol in grapes and red wine (Resveratrol), metformin in cloves, and quercetin in red onions are all chemicals produced by these plants in the process of growth in the face of climate temperature differences or other pressures, and have heterogeneous and dynamic effects (Xenohormesis). These are all very popular anti-aging foods that are currently being studied, which means that when looking for new drugs in nature, you should start by looking for plants that are under stress in nature, such as plants that are more resistant to temperature differences, drought, soil malnutrition, true ferns, or even microbiomes in humans or animals.
Is regular exercise good for longevity?
According to the Centers for Disease Control and Prevention (Centers for Disease Control and Prevention (CDC) in 2017 found that people who jogged for half an hour at least five days a week had apparently nearly 10 years younger telomeres than sedentary peopleNicotinamide adenine dinucleotide (NAD) can increase energy production, help the longevity regulators AMPK, mTOR and deacetylase positively regulate it, improve cardiopulmonary function and prolong telomere length.
Recent studies have also found that as long as there are 15 minutes of regular exercise every day, it is also beneficial to prolong life, reduce heart attacks, and reduce mortality. In addition, exercise that speeds up the heartbeat can activate longevity genes such as SIR2, prolong telomere length, and increase mitochondrial activity, which is very helpful for increasing lifespan.
Stress is one and the same, can it be good or bad?
In the life of mortals, they must face pressure, whether it is good or bad, has always been a hot topic of discussion among experts and scholars. Generally speaking, short-term stress can improve the health of cells and not shorten telomeres, which is called “Hormesis”, which is equivalent to facing bearable stress but is a positive challenge, the so-called “challenge response”. It can make people excited and full of energy.
If the stress is too much or too long, it becomes a threat response (Threat response), which causes anxiety and fear, causing blood vessels to constrict, less blood flow to the brain, less vagus nerve activity, and the adrenal glands secrete cortisol, which increases blood sugar, which is not conducive to the health of telomeres and causes cells to age. Therefore, in a person’s life, how to turn resistance into help, so that the challenge response replaces the threat response into an advantage, and does not harm the health of telomeres. According to research by Dr. Kross, Dr. Ayduk, and Dr. Elissa Epel, if you are in a high-stress situation, you can isolate your thoughts and emotions, and use mindfulness to reduce stress, meditation, yoga, tai chi, or qigong, etc., which can turn stress into a positive and beneficial one.
In addition, the American Association of Retired Persons promoted a project to establish Experience Corps to call on retired elderly people to volunteer for childcare or after-school counseling to disadvantaged groups. Through the “Green and Silver Cohabitation” program, the elderly are healthier and can delay aging, while young people will not accelerate aging due to being with the elderly, which has a win-win effect (Figure 4).
Quality sleep slows down aging
Poor sleep quality, lack of sleep and sleep disorders are all related to the shortening of telomeres, and telomeres also need sleep, we now know that for all adults, adequate sleep is important for telomere health, chronic insomnia can shorten telomeres, especially for people over 70 years old
Sleep researcher Walker at the University of California, Berkeley ( Matt Walker said: “Sleep makes our memory stronger, and if we sleep well, we can improve our learning ability and memory.” According to the famous Whitehall study in the United Kingdom, men who sleep less than 5 hours a night have shorter telomeres than those who sleep more than 7 hours
Therefore, to maintain telomere health, it seems that you need to sleep at least 7 hours, in addition, not only sleep length, sleep quality and sleep rhythm are also very important, if the sleep quality is good in old age, telomere length can remain stable, more importantly, in addition to sleep length and sleep quality, sleep rhythm is also very important, that is, going to bed and getting up regularly, because this is related to the ability of cells to regulate telomerase, so when you are over 60 years old, you must have a good sleep strategy and practical actions, and you must master the following 6 points:
❶ Give yourself a calm time before bed: take a shower, read soft books, listen to relaxing music, or sit in meditation
❷ Turn off the blue light screen and various 3C products to block all kinds of light, and the bed and pillow should be moderately soft and hard to suit personal needs
❸ Try to isolate noise
❹ Eat regularly, work and rest regularly, and avoid late-night snacks
❺ Don’t delay going to bed (it’s best to go to bed at 10 p.m., no later than 11 o’clock).
❻ Problems such as sleep apnea and snoring should be cured
Is there a magic pill for anti-aging and anti-aging?
In order to live a long life in 219 BC, Qin Shi Huang sent Xu Fu to lead thousands of people to Dongying to find the elixir, but he could not complete the task even if he went to sea twice. However, how to fight aging, freezing age, anti-aging, and prolonging life have always been important areas of research by experts and scholars around the world. Among them, Professor Sinclair, director of the Greene Center for Aging Research at Harvard University, and Dr. Kirland of the Mayo Medical Center in Minnesota have outstanding research, and some drugs have entered phase I and phase II clinical trials, and there have been successful cases in animal experiments
To date, cellular senescence has different signaling pathways within cells, such as: (1) anti-apoptotic pathway (BCL family), (2) anti-PI3K and related kinase pathway, (3) anti-P53 pathway, (4) anti-NF-κB pathway, (5) anti-mTOR pathway, and (6) anti-JAK-STAT pathway. These anti-aging drugs, collectively known as “senolytics”, are small molecule drugs designed to kill senescent cells and induce the death process that should have occurred
The most notable and successful example is Professor Kirklang’s use of two aging lyses, one is quercetin (Quercetin), which can be found in white cauliflower, kale and red onion, and the other is called Dasatinib(chemotherapy drugs for the treatment of leukemia), and the combination of the two can extend life expectancy by 36%, which is of great significance. If it works, as long as you take one course of treatment a week, you can reverse aging, and then take another course of treatment ten years later, then prolonging life is no longer a dream, and another method is the longevity molecule Rapamycin (Rapamycin) derived from Easter Island, called “anti-aging molecule” (Senomorphic moleculeBecause it cannot kill senescent cells, it can prevent senescent cells from releasing harmful inflammatory molecules, and also achieve the purpose of anti-aging (Figure 5) and (Figure 6).
In the previous articleDr. Sinclair’s research team used epigenomic message instructions to open three genes (Oct4, Sox2, Klf4, or OSK) and send them to elderly mice with severely damaged optic nerve glaucomaThe retina, vision can be almost completely restored, which is also another development trend of reversing aging. He believes that senescent cells are only cell cycle stagnation and have not yet reached the stage of death, and can be restarted through epigenes to reverse aging. In other words, the method of reversing aging can also restart the epigenetic clock, which is also known as DNA demethylation, which is another way to rejuvenate aging.
Conclusion
Aging is an inevitable life process in a person’s life, and the causes and mechanisms of aging have been introduced in detail in the previous article. How to combat the problems caused by aging, such as low immunity, diabetes, chronic diseases such as cardiovascular and nervous system, and even cancer, how to combat aging has become a serious issue to be faced by the medical community.
Removing senescent cells is a new strategy to fight aging and can be achieved through drugs, so-called senescent cytolysin or senescent cytolytic drugs (Senolytic drug), which can specifically induce apoptosis in senescent cells. Another method is to use drugs or natural plant extracts to reduce or reduce the secretory factors produced by senescent cells (so-called senescence associated secretory phenotype (SASP) to zero, so that they no longer affect the surrounding normal cells to become senescent cells, which is called inhibition of senescence or senescence arrest (Senostasis). ), which is the so-called anti-aging molecule (Senomorphics）。
At present, there are many phase II clinical trials underway for these two methods, and we hope that they will be successful in the future, so we can look forward to anti-aging and anti-aging. In addition, through epigene instructions, it assists cells in reorganizing and inducing pluripotent stem cells, which can also help cells restore youthful vitality and reshape healthy cells. In addition, lifestyle changes, such as adhering to circadian rhythms and creating quality and adequate sleep; Facing stress can be regarded as a positive challenge and can relieve emotions; Diet can be moderated, and adopting a diet that can increase telomere length (such as the Mediterranean diet), coupled with regular and continuous exercise, can also enhance mitochondrial activity and reduce oxidative stress, thereby stabilizing the length of cell telomeres and delaying human aging. Some chronic diseases related to aging will not occur, and the goal of prolonging life will be achieved (Figure 7).
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