Society’s obsession with turning back the clock goes back a long way. As long as man has been facing the ravages of time, we have been looking for ways to defeat it. According to the latest research, we are now closer than ever to finding the key to longevity.
In an interview with Zee English, Monique Jhingan, Functional Nutrition and Lifestyle Consultant and author of the book ‘Unlock Your Health’ shares the secret to staying young by keeping your mind and body healthy. She also shares tips about the things that need to be done more to reverse the effects of ageing.
An increasing number of scientists are questioning the inevitability of aging. David Sinclair is one of the scientists working on the front lines of anti-aging research. “Aging is a disease” he argues. “I believe it is curable. I believe we can cure it in our lifetime.”
Finding a “cure” for aging in this lifetime may seem like a long shot, but the research is promising. Thanks to scientists such as David Sinclair, we now better understand the mechanisms that drive aging. Ten “hallmarks of aging” have so far been identified as major drivers of the loss of function, disease, and frailty that typically accompany the process of growing older. We are also learning how to intervene, slow down or reverse these mechanisms and literally turn back the biological clock.
Key drivers of the aging process include inflammation, disruption of hormone and nutrient signaling, damage to DNA and proteins, shortening of telomeres, which are the protective caps on our DNA, epigenetic changes, senescent (“zombie”) cells An increase in triglycerides, which promote inflammation, damages mitochondria, which affects energy levels, microbial imbalances, and a decline in stem cell function.
Sinclair and other scientists around the world are working hard to find and test molecules and treatments that act on these pathways and help people live longer and healthier. In the meantime, there are many promising (and affordable) solutions readily available to us here and now. Here’s a quick look at some of the things that have been shown to promote a longer and more importantly, healthier life.
Things to do more in your daily routine:
Exercise
It is the most powerful longevity “drug” ever invented. It acts on many of the mechanisms that contribute to aging and slows down physical, cognitive and emotional decline.
Diet
Include plenty of colorful vegetables and fruits in your diet. The phytochemicals found in these foods are beneficial “stressors” that help switch on the right longevity pathways. Consume enough high-quality protein, which helps maintain muscle mass and prevent sarcopenia, or muscle loss, in the future.
Fasting, which is a form of beneficial stress (also known as hormesis) that supports cellular cleansing and repair.
Sleep
Get at least 7 ½ – 8 hours of good quality sleep at night. Lack of sleep causes inflammation, mitochondrial damage, changes in hormones and nutrient sensing, and disrupts detoxification inside your brain, a process essential to maintaining cognitive health.
harmonic exercises
There are other ways to expose the body to small doses of stress, like fasting, exercise and consumption of phytochemicals that help it become strong and resilient. These include cold exposure, such as an ice bath, heat exposure, such as a sauna or steam, red light therapy, ozone therapy or breathing exercises that induce temporary low oxygen states.
Things to reduce in your daily routine:
sugar and starch
They cause inflammation, damage our DNA and proteins, and disrupt nutrient sensing mechanisms that promote longevity.
bad fat
Bad fats such as refined vegetable seed oils such as sunflower-, safflower-, corn- and canola oils cause inflammation.
Tension
Stress causes inflammation, gut microbiome disruption, and impaired hormone signaling. Engage in stress management practices such as meditation, breathing, yoga and spending more time in nature or with loved ones.
toxins
Toxins in our environment cause oxidative stress and mitochondrial damage. For starters, stop using plastic bottles and food storage containers, choose organic produce, and use cleaning and personal care products free of harmful chemicals.
These dietary and lifestyle interventions may sound simple, yet they are extremely powerful. It takes a little effort and commitment to implement such changes consistently. If you’re struggling to find motivation, consider this: There’s no point in living longer if those extra years of life are dominated by physical and mental decline.
You have a choice today to determine what the rest of your life looks like. Will it be a hard fall with illness, debilitation, endless hospital visits, and neurodegeneration? Or do you choose a life full of energy, positivity and the ability to participate fully until you leave this mortal plane?
While there are no guarantees, you can stack the odds in favor of the latter by doing the right things now. And who knows, it might be long enough to see you discover an anti-aging miracle cure!