Body health

    What is Longevity and anti-ageing?-natural ways to activate longevity genes

    Aug 17, 2020

    Ageing is a complex physiological phenomenon. Your body undergoes many changes while you age. Getting older means you’ll be experiencing many changes to your body at the cellular and tissue levels. Hence, the functioning of your body changes. Your muscle mass will decrease, your metabolism slows down, and you may be at risk of many chronic diseases. Although every individual age differently, but we all face these similar issues. 

    what is longevity

    Ageing is a multifactorial origin. Genetics, as well as the environment, both play an important role. There are many ways to modify the ageing process and live a long life. 
    Do you want to know more? Keep reading this article, and you’ll get all the information you need. 

    Longevity and anti-aging research: ‘Prime time for an impact on the globe.’

    If you’re hoping to live for 100 years, researchers have good news for you. According to previous research, humans can only live for a maximum of 115 years. But Scientists refuse this research.

    With the advancement in medicine and technology, the average life spans are increased. 

    Longevity genes:
    Recently scientists have discovered the ‘longevity genes[1]’ that include sirtuins, Rapamycin, and AMPK. In mammals, the sirtuin family consists of seven Enzymes. Sirtuins are important for DNA repair, control inflammation. 

    With advancing age, our ability to repair DNA decreases which cause cell senescence[2]. When cells no longer divide, their functioning stops, and your organ health deteriorates. Sirtuins are good anti-ageing agents.

     How can you activate longevity genes?

    There are natural ways to activate longevity genes. This includes:
       • High intensive exercise 
       • Intermittent fasting
       • Reduced stress
       • Healthy diet

    What is the lifestyle for longevity?

    Ageing is inevitable. Although you cannot stop the ageing process, you can control the way you age. 

    Lifestyle can greatly affect longevity. A healthy lifestyle can alter your body chemistry positively and increase your life span and prevent diseases of old age. A healthy body possesses healthy DNA, which controls the production of natural chemicals in the body. 

    Here we will discuss some key points that will help to slow down the ageing process:
    Regular exercise has remarkable benefits on human health. Exercise can strengthen bones, improve mood, and help prevent and control chronic illnesses affecting the quality of life[3]. 
    Several studies have shown that aerobic fitness may increase life expectancy. Also, physical activity increases functional capacity and delays the weaknesses of old age[4]. At the cellular level, exercise improves mitochondria' activity (the powerhouse of our cells) and activates genes that delay ageing.
    150 to 300 minutes of aerobic activity or 75 minutes of intensive exercise per week is recommended. Also, resistant training two times per week may help strengthen muscles.
    Like bodily health, mental health is also very important. Yoga and meditation help you to shield negative thoughts. Breathing exercises help improves the functional capacity of the lungs. 
    From children to the elderly, exercise is necessary for everyone. But not everyone is doing enough exercise. 

    Intermittent fasting:
    Intermittent fasting refers to the cycle between periods of eating and fasting. There are several methods for intermittent fasting. Fasting increases metabolism, burns calories, and supports the body to efficiently break nutrients[5]. Fasting slows down the DNA breakdown, fastened DNA repair, and ultimately slows down the ageing process. A 15% calorie restriction reduces risk factors for certain age-related disorders such as diabetes, cardiovascular disorders, and cancer[6]. A combination of fasting and exercise can increase your life span.

    Lower stress:
    Stress makes you age early. A stressful lifestyle disturbs your sleeping habits. It can also trigger an inflammatory response in your body. Both these complications lead to early ageing.People with high job stress have shorter DNA telomeres which lead to cell death[7]. Also, a High level of psychological stress increases cortisol level, leading to early ageing [8]. For a healthy and long life, stress reduction is very important. 

    Our body is greatly affected by what we eat? How do we eat? And when we eat? Healthy and organic food makes your body stronger and increases immunity. Foods rich in Omega 3 fats, oily fish, antioxidants, vitamins, and nutrients improve the texture of your skin and protect you against sun damage. Ultimately, you look younger and healthier. Foods With high-fat content cause inflammatory damage due to increase oxidative stress and enhance the ageing process[9]. There is a close link between high glycemic foods (e.g. white bread) and ageing. A decreased intake of protein can increase your life span. 

    So, always choose foods that are healthy for your mind and body. With a healthy diet, you can prevent several diseases, including cardiovascular diseases. 
    Also, make sure to get a complete diet. Because if you’re malnutrition, your health declines, and you can age early[10].

    Protection from the sun:
    Although sunlight helps your body make vitamin D, excessive solar radiation levels are harmful to you. Sunlight contains ultraviolet radiation, which can damage your cells and is associated with skin cancer. So, always wear an SPF when outside or even inside of your home. Dermatologists emphasize SPF not only for your face but for your whole body. 

    Tips for living a long and healthy life:

    Eat a healthy diet rich in nutrients. Reduce processed and unhealthy saturated fatty acids. 

       • Be physical active daily
       • Quit smoking
       • Get enough sleep
       • Maintain a healthy weight
       • Follow hygiene and cleanliness guidelines. 
       • Don’t forget your mental health. Reduce the level of stress slows down ageing and promotes overall health. 
       • Sharpen your mind.
       • Build healthy relationships with others. 
       • Make sure to get enough sunlight to make vitamin D.
       • Lastly, do not forget to laugh. A cheerful and happy life makes you live longer. 
    Living a long and healthy life is possible. You cannot stop the ageing process, but with lifestyle modification, you can achieve longevity. Recent advances in science open many new ways of research. 

    Incomplete knowledge is the main cause of early ageing. So, try to get maximum information about the ageing process and longevity.
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    1-Jazwinski SM. Aging and longevity genes. Acta Biochim Pol. 2000;47(2):269-79. PMID: 11051192
    2- Grabowska W, Sikora E, Bielak-Zmijewska A. Sirtuins, a promising target in slowing down the ageing process. Biogerontology. 2017;18(4):447-476. doi:10.1007/s10522-017-9685-9
    3- Gremeaux V, Gayda M, Lepers R, Sosner P, Juneau M, Nigam A. Exercise and longevity. Maturitas. 2012 Dec;73(4):312-7. doi: 10.1016/j.maturitas.2012.09.012. Epub 2012 Oct 11. PMID: 23063021
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    8- Lavretsky H, Newhouse PA. Stress, inflammation, and aging. Am J Geriatr Psychiatry. 2012;20(9):729-733. doi:10.1097/JGP.0b013e31826573cf
    9- Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020;12(3):870. Published 2020 Mar 24. doi:10.3390/nu12030870
    10-Drewnowski A, Shultz JM. Impact of aging on eating behaviors, food choices, nutrition, and health status. J Nutr Health Aging. 2001;5(2):75-9. PMID: 11426286