What is Art of Aging?
Art of Aging is a holistic concept. This is about improving physical, mental and social well-being in old age. Life should not simply be extended, as this development has been evident for a long time. Human life expectancy has almost doubled in the last century, but the quality of life leaves much to be desired. In their final years, most people suffer more than they can live or enjoy their lives due to a variety of illnesses and disabilities.
But in no other branch of scientific medicine has so much happened in recent years as in geriatrics. The decisive factors that significantly influence aging are now known and can be specifically influenced for the better. Aging is now a changeable and malleable process in which we are happy to support and accompany you. Get the most out of your life so that it remains worth living even in old age.
More years to life, more life to years
The new highlight of medical research
New players have been appearing on the aging research stage for several years, including financially strong, global tech companies, such as Amazon and Google. The founders of Google, Larry Page and Sergey Brin, who are now over 50 years old, have – certainly not entirely selflessly – started a new “moonshot project”. These groundbreaking and world-changing projects implement exceptionally innovative ideas. Google has founded its own subsidiary called Calico (California Life Company) and is funding its research with millions. The group includes the world’s leading biogerontologists who research the causes of biological aging. The goal is to eliminate aging!
Geriatrics, which previously received little attention, has now developed into one of the most innovative scientific medical fields. Research now offers relatively precise explanations of how the aging process occurs. This opens up completely new dimensions of preventative medicine and thus the opportunity for each and every one of us to actively and positively influence the aging process. We briefly present some factors below in an overview. We will discuss the terms marked in bold in more detail in future articles.
Why do we age – what can we do?
Telomeres – the internal biological clock
It has long been suspected in science that something like an internal biological clock determines the lifespan of a cell. In 2009, the molecular biologist Dr. Elisabeth Blackburn, a member of Calico’s scientific advisory board, was awarded the Nobel Prize in Medicine for her work on Telomeres. Since then, the assumption has become a certainty. This biological clock is the so-called telomeres, parts of the DNA that are located at the very ends of the chromosomes.
Telomeres can be thought of as the little plastic sleeves at the end of a shoelace. Similar to how these sleeves protect shoelaces from fraying, telomeres ensure that the strands of DNA remain intact at their ends. Every time a cell divides to form new cells, these telomeres become a little shorter. At some point the telomeres become so short that they can no longer fulfill their protective function for the ends of the chromosomes. This leads to damage and loss of information to the DNA and, as a result, to cell dysfunction, accelerated aging and the proliferation of diseases. In this context, aging can be understood as a loss of information to maintain the organism’s vital functions.
In this context, aging can be understood as a loss of information to maintain the organism’s vital functions. It has long been debated whether telomere shortening is simply a side effect of the aging process or is actually responsible for it. The question has now been clearly answered scientifically. Telomere shortening is not the result but the cause of aging and is probably the most important catalyst in the aging process.
What to do?
As part of her work, Dr. Blackburn not only made groundbreaking discoveries about Telomeres but also about the enzyme Telomerase. This enzyme, found in the cell nucleus, is a ribonucleoprotein capable of slowing down or even reversing telomere shortening. The good news is: We can actively influence and control the level of telomerase in our immune cells through our lifestyle and habits.
A healthy diet (Link Nutrition Basics) and well-dosed, regular physical activity (Link Fitness Basics) have been proven to increase the telomerase level in our immune cells. According to Dr. Blackburn, psychosocial factors in particular play a major role. Good stress management, regular mind-body techniques and positive social relationships have a particularly positive effect on the formation of telomerase. More on this in later posts.
Oxidation and free radicals
A finding from aging research is as simple as it is obvious: what makes butter rancid and metals rust also causes aging in people. Free radicals are molecules that have a single electron in their electron shell. Normally they are present in pairs and therefore form a stable chemical compound. An unpaired electron, on the other hand, is very unstable. This condition is massively intensified under the influence of oxygen (oxidation) and increases steadily with advanced age. To save itself, the molecule now tries to “hijack” the missing electron from another compound. This self-rescue attempt destroys cell structures and proteins in the body. Even DNA can be damaged.
What to do?
The solution lies in the so-called antioxidants, which are able to supply the “radical rioter” with the missing electron and thereby calm him down.
The body can produce antioxidant enzymes itself. To do this, however, it needs sufficient vital micronutrients, such as selenium and zinc, which support the body in all basic functions and metabolic processes. If the micronutrients are not sufficiently supplied through the diet, the body’s own defense system of enzymes cannot be activated.
Antioxidant substances can also be supplied through food, especially vitamins A, C and E. Secondary plant substances that form their own defense system in plants are also very good radical scavengers. Flavonoids and Carotenoids are particularly effective. Not to forget omega-3 fatty acids (oily fish, chia and flax seeds) as well as Blueberries, which contain the most antioxidants among fruits.
Glycosylation – Sugar is adhesive
You’ve probably tried cotton candy at some point in your life. Then you also know how sticky this sweet devil’s stuff is. Sugar is not only a fuel, it is also a glue. In relation to the human body, the properties, proteins and fats must be strongly bonded. This process increases significantly with age and subsequently leads to the accumulation of so-called AGEs (Advanced Glycation Endproducts).
These sticky substances damage cells and tissues. They harden blood vessels, promote inflammation and oxidative stress in the body. They are closely linked to various diseases of aging, such as diabetes, cardiovascular disease and Alzheimer’s.
What to do?
The solution is very simple: consistently reduce sugar, which is especially important as you get older. Note: It does not only pose a health risk in visible form, for example as sugar in tea or coffee. Foods with a high proportion of simple and double carbohydrates are also problematic. However, complex carbohydrates, which are mainly found in vegetables, whole grain products and legumes and have a low glycemic index, are not a problem. Unlike single and double carbohydrates, they are a more sustainable source of energy for the body. Link Nutrition Basics.
As part of research into glycosylation, science came across metformin. The drug was originally developed as a type 2 diabetes medication, which is primarily intended to inhibit the formation of new glucose in the liver. Various studies now indicate that metformin can extend lifespan and delay the onset of age-related diseases. More on this later in a separate article.
Chronic inflammation – ticking time bombs
Chronic inflammation plays a key role in aging processes. In contrast to acute inflammation, which is a protective reaction of the body to injury or infection, chronic inflammation is low-threshold and lies dormant in the body as silent killers. Based on current knowledge, it is certain that they play an important role in damage to cells and tissue, arteriosclerosis, Alzheimer’s disease and the shortening of telomeres.
Fat plays a crucial role in these chronic low-threshold inflammations – both the fat that we consume through food and excess fatty tissue that accumulates in the body, especially in the abdominal area.
The main cause is so-called Cytokines, tissue hormones that are made from fatty acids and were hardly known just a few years ago.
Proinflammatory cytokines chronically promote low-threshold inflammatory processes and make us old and sick.
Anti-inflammatory cytokines inhibit chronic inflammatory processes and slow down aging processes.
When it comes to the fats that we consume through food, it is crucial whether they are “good” or “bad” fats. (Link Nutritional Basics)
Trans fats and saturated fatty acids produce pro-inflammatory cytokines in abundance.
Unsaturated fatty acids, especially omega-3, form anti-inflammatory cytokines.
Body fat used to be considered purely a storage depot due to inadequate fat burning. Today we know that adipose tissue, particularly internal abdominal fat, is a highly active endocrine organ that produces high levels of pro-inflammatory cytokines.
What to do?
Maintain a normal weight and avoid excess fatty tissue, especially in the abdominal area. You can reduce your weight with regular exercise, but above all with an anti-inflammatory diet.
Avoid foods with a strong insulin response (high glycemic index) because they block fat burning.
Eat plenty of vegetables and fruits that contain phytochemicals. In addition to their antioxidant properties, these also have an anti-inflammatory effect.
The strongest anti-inflammatory effect undoubtedly comes from the omega-3 fatty acids, which are contained in fatty sea fish, linseeds, chia seeds, nuts and algae. In Japan, the country with the highest life expectancy in the world, they have always been an integral part of the diet.