Aging can be slowed and may one day be reversed. That would imply that old people could be rejuvenated. However, cutting-edge biotechnology will be required.
There are two approaches to aging: low-tech and high-tech.
The low-tech approach focuses primarily on lifestyle. Examples include proper nutrition, exercise, sleep, stress management, happiness, and supplements.
The high-tech approach necessitates the creation of new biotechnologies. These biotechnologies, for example, seek to rejuvenate aged mitochondria, remove protein accumulation in our cells, or epigenetically rejuvenate cells.
Let's start with the low-tech approach. What are the most effective things we can do right now to live longer lives?
A low-tech approach to living a longer life
1. Adhere to a longevity diet.
What we eat, when we eat it, and how much we eat all influence how quickly we age. Nutrition is the most effective lifestyle intervention for extending life. Yes, it is even more important than exercise. Following are some general guidelines:
Sugary foods such as sodas, sweets, candy, cake, pastries, doughnuts, cookies, candy bars, and chocolates should be avoided. Sugar content is high in low-fat yogurt, vitamin waters, sports drinks, health drinks (e.g., flavored green tea), granola and health bars, ketchup, fruit juices, breakfast cereals, salad dressings, and vegetable milks.
Consume fewer starchy, empty-calorie foods such as bread, pasta, rice, and potatoes. These types of food cause prolonged and high glucose peaks in the blood, resulting in cross-linking and overstimulation of aging mechanisms (e.g., insulin and IGF receptors).
Limit your consumption of animal protein (especially red processed meat). A high-protein diet accelerates aging. If you must consume animal protein, stick to white meat (poultry) and fish. Some experts even advise eating only fish and vegetables for protein (e.g., nuts and legumes). If you eat fish, choose low- mercury varieties and avoid high-mercury varieties like tuna, swordfish, mackerel, and halibut.
Trans fats and omega-6 fatty acids are to be avoided. Avoid fried foods, fast food, and bakery items in general. Reduce your consumption of crackers, cookies, cakes, and other baked foods, refrigerated dough products (e.g., cinnamon rolls, biscuits, etc.), snack foods (e.g., microwave popcorn), fast food (e.g., frozen pizza), french-fries, and omega-6-rich oils and fats.
Do not consume milk as it accelerates aging in a variety of ways. For example, milk stimulates pro-aging mechanisms and pathways, such as mTOR, IGF, and insulin and contains substances like galactose, which researchers actually use to accelerate aging in animals for studying the aging process.
Consume plenty of vegetables, legumes, mushrooms, fruits, nuts, seeds, white meat, and fatty fish and reduce your intake of processed foods as much as possible.
Many foods, including blueberries, pomegranate, broccoli, kale, salmon, chia seeds, dark chocolate, and others, can help you live longer.
Drink no more than one glass of alcohol per day, ideally with alcohol-free days. Drink plenty of water. Drink green tea or coffee (yes, coffee can help reduce the risk of aging-related diseases).
Reduce your caloric intake. Eat two meals per day, with breakfast being the most important. Eat within a 12-hour window to give your body a 12-hour fast. Fast for three days a few times a year, ideally at the start of each new season. Caloric restriction is an option if you're willing to try it.
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2. Consume supplements
It is difficult to get enough nutrients even if you eat a very healthy diet. Many people (including governments) believe that eating a healthy diet is sufficient and that supplements are unnecessary.
The official recommended daily intake for many nutrients is frequently insufficient. Most of the time, these recommendations are based on doing the absolute bare minimum to avoid death or serious illness in the short term (months). They are, however, not always the ideal amount for optimal longevity and health.
In other words, even if they eat a healthy, balanced diet, most people do not get enough magnesium, vitamin D, or iodine (which is higher than what most governments recommend).
Supplements such as vitamin D3, vitamin K2, iodine, selenium, magnesium malate, B vitamins, and minimally oxidized omega-3 fatty acids are all important for good health. They are referred to as "health supplements". Many people are either deficient in these nutrients or do not consume enough of them to stay healthy.
Although many of these supplements do not appear to extend total lifespan, they can be extremely beneficial in terms of increasing health span and correcting deficiencies that can accelerate aging.
Nonetheless, supplements have been shown in animal models to increase longevity and slow aging and are known as "longevity supplements". Among the supplements are fisetin, alpha-ketoglutarate, lithium, glycine, nicotinamide mononucleotide (NMN), and glucosamine.
Engage in both anaerobic (weightlifting) and aerobic (running or swimming) exercise. High-intensity interval training (HIIT) is especially beneficial for improving metabolism, resulting in increased mitochondrial biosynthesis. (Mitochondrial Health is one of the 9 mechanisms of aging).
A daily 20-minute walk can reduce your risk of heart disease, Alzheimer's disease, and a variety of other age-related diseases.
4. Pay attention to your sleep.
Sleep is extremely important for your health. During sleep, the body heals itself. Sleep deprivation accelerates aging and increases the risk of aging-related diseases such as diabetes and Alzheimer's.
Get enough good sleep (eight hours per day on average). Aside from the quantity and quality of sleep, regularity is also important. Make an effort to go to bed at the same time each night.
5. Develop a positive attitude
Happiness, stress reduction, and a sense of purpose and goals in life (feeling useful) all contribute to living a longer life. People who are happy, meditate, or have goals (even if they are as simple as caring for a pet) live longer lives, according to research.
6. Be social.
Humans are social beings and we rely on each other. We feel good when we are with our friends and family because the body produces a variety of substances that have positive effects, such as endorphins and serotonin.
Loneliness promotes inflammation and the release of stress hormones such as cortisol, both of which are detrimental to the body. According to studies, social people live longer and healthier lives.
7. Do not smoke.
The advice is as relevant and powerful today as it was when the slogan was first introduced. Every year, hundreds of thousands of people die in the United States as a result of smoking cigarettes, cigars, or pipes.
Smoking, according to research, is extremely harmful to your health and can lead to heart disease, stroke, and a variety of cancers. You should quit smoking if you want to live into old age without jeopardizing your health or having a lower quality of life as a result of smoking-related illness.
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8. Every day, challenge your mind.
Your brain is similar to a muscle in that the less you use it, the worse it gets. Train your brain every day to keep it in shape.
Explore new areas, museums, cities, or countries. Learn a new language, or enroll in a cooking, programming, or gardening class. Play chess, bridge, mastermind, or any other mental game you can think of.
Download brain-training apps to your smartphone. Be open to trying new things and taking on new challenges. Take on challenging tasks; they are excellent learning opportunities that will train your brain.
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9. Take part in preventive medicine.
It is far preferable to prevent than to treat after the fact. Get regular health checks so that problems like high blood pressure, pre-diabetes, or nutrient deficiencies can be detected early (but don't over-rely on blood tests: many vitamins and mineral deficiencies can appear normal in a blood-work test).
Choose a physician who specializes in preventive medicine and healthy living. Participate in screening programs for colon cancer, breast cancer, prostate cancer, or HPV-related cancer.
10. Brush and floss your teeth regularly.
People who maintain good oral health live longer lives. If you don't take care of your teeth, bacteria in your mouth and the substances they secrete enter the bloodstream and cause inflammation and other damage throughout the body, increasing your risk of a heart attack, dementia, or type 2 diabetes.
Brush your teeth at least twice a day and floss daily. Mouthwash is a very important part of dental hygiene; it washes away food so dirt and bacteria don’t collect in the mouth. By helping to prevent tooth decay, mouthwash assists in preventing gum disease too.
You can also try using ProDentim. It’s the only product in the world with a unique blend of 3.5 billion probiotics and nutrients, specially designed to repopulate your mouth with good bacteria. Every ProDentim you chew will support the good health of your gums and teeth.
11. Use medication with caution.
Many people grossly underestimate the side effects of medication. Even medications with minimal side effects can be harmful in the long run.
Proton pump inhibitors (PPIs) prevent the absorption of essential minerals like iron, calcium, and magnesium while also disrupting the gut microbiome.
Ibuprofen and diclofenac are extremely stressful on the kidneys and other organs, and even the mild pain reliever acetaminophen (Tylenol) can be toxic to the liver (four tablets of 1 gram combined with alcohol can lead to liver failure and death).
Take as little medication as possible, but always seek medical advice from your doctor.
12. Be a strong health advocate for your own body.
You should not rely solely on the healthcare system to keep you healthy. Traditional medicine focuses on symptoms rather than root causes.
Our current healthcare system is more of a sickcare system that kicks in when it's too late: when you have cancer growing in your body or are having a heart attack and are being rushed to the hospital in an ambulance.
To stay healthy, you must take action and be your own health advocate.
About the Creator
I am a senior who is very keen on health and longevity issues and would like to share such knowledge with whoever is interested in these areas. Please SUBSCRIBE if you find the information useful and I can be motivated to share them daily