Changing Attitudes Towards Aging: A New Perspective on Healthy Longevity
Acknowledging minimal health setbacks and respectfully honoring longevity: The Health Ministry's leader discloses essential guidelines for a healthy lifespan.
Keeping ourselves vibrant and energetic as we age is becoming a hot topic. Last week, the "Technologies of Longevity" forum wrapped up in Moscow, where discussions centered around what it takes to slow down the ticking clock, maintain physical health, and stay lively and active during our golden years. Here we'll dive into the conversation, beaming in insights from Maria Bachenina and Olga Nikolaevna Tkacheva, the renowned geriatrician of the Ministry of Health of Russia, as they shared their perspectives on longevity and the question everyone wants to know: can aging be void of a litany of diseases?
Aging: More Than Just Numbers
- Everyone's chasing youth, but what's the real deal? When does the so-called "silver" age take hold?
The answer: not at a fixed age. Today, we view old age not chronologically but as a biologic state determined by factors like physical health, cognitive activity, attitudes, and social involvement.
- Is there a scale to gauge if one's aged or not?
Although there isn't a universal scale, there is a brief assessment tool called "Comprehensive Geriatric Assessment". Geriatricians run this test to check a patient's health, complaints, quality of life, and performance on functional tasks like walking and memory tests.
Aging Without a Bundle of Diseases: Is It Possible?
- Okay, doc, give us a magic pill for aging, right? But we often hear: "Well, what do you expect? It's age-related; there's nothing to be done."
Change is in the air! People are starting to rethink the confusing connection between aging and illness. Happily, many regions are launching initiatives to encourage active longevity, allowing seniors to engage in interesting activities. Moreover, the life expectancy after reaching 60 in Russia averages around 20 years, so the idea that old age means a life riddled with diseases is just a persistent myth.
- So, is it true that an elderly person inevitably develops a horde of diseases?
Aging accompanied by diseases is not the norm. Instead, successful aging is characterized by strong physical health, a zest for life, goal-setting, and achievement. Life is all about perspective!
Finding Targets
- How can we strengthen ourselves in our golden years, delaying the natural cycle of aging? What does science propose?
Researchers have identified key mechanisms of aging, offering potential targets for intervention. Aging begins when the body loses its ability to effectively repair damage, which accumulates over time. This damage can lead to age-related diseases, grouped into six main categories: cardiovascular, oncological, diabetes, dementia, chronic obstructive pulmonary disease, and musculoskeletal diseases (arthritis, osteoporosis, gout, etc.). Our objective is to help the body cope with internal damage for as long and effectively as possible.
Prevention: The Early Bird Catches the Worm
Scientists around the world are diving into research on biomarkers, or objective indicators, of aging. Our Center is also focusing on this, developing biological clocks to measure biological age with incredible accuracy. In a study using these tools, the biological age of individuals with the same passport age of 38 ranged from 21 to 60, demonstrating the enormous impact lifestyle choices have on aging.
- What's next?
We devise personalized prevention and aging management programs based on the initial measurements. The goal is to tweak lifestyle habits and develop strategies to maintain robust health in old age.
- When should we learn our biological age and start prevention?
Prevention should start long before we realize it - even before birth. The child's health and longevity depend on the health of their parents, the course of pregnancy, and the newborn's weight. However, it's also never too late to make healthier choices and enjoy a long, healthy life.
Foundations of Healthy Longevity
Recent studies show that only 10% of human aging is influenced by genetics. The rest is up to us! Here are the foundations of healthy longevity:
1. Physical Activity
- Muscles: More Than A Workhorse
Over the years, we've underestimated the importance of muscles! They don't just aid movement; during physical activity, muscles produce myokines, which have several benefits, including slowing down aging processes and maintaining cognitive function.
The main geriatrician of the Ministry of Health recommends dedicating 40 minutes daily for aerobic activity, like walking or cycling, and including strength training in our weekly routine.
2. Anti-Aging Nutrition
The gut microbiome plays a vital role in our aging process. To maintain a healthy microbiome:
- Eat foods high in fiber (raw veggies & fruits) daily, aiming for at least 400-600 grams.
- Control your weight by avoiding overeating to trigger cellular cleansing processes that foster cell 'rejuvenation.'
3. Brain Workouts
Cognitive function is crucial in old age, and its decline is not a natural part of aging but rather a sign of pathological processes. To keep your brain sharp:
- Regularly learn new skills, read, travel, or even try different routes.
- Engage in social activities to combat loneliness.
4. Vaccination
Vaccinations are a game-changer in the fight against aging. It's proven that the fewer infections we encounter, the slower we age.
5. Medical Check-ups
Undergoing regular medical examinations helps identify risk factors contributing to age-related diseases, allowing you to mitigate these factors and increase your chances for a healthy, long life.
In essence, a comprehensive and personalized approach, wholeheartedly embracing healthy lifestyle choices, is the key to extending our biological youth. We're all in control of our own destiny, and now that we know, let's seize the opportunity to make age just a number and extend the quality of our lives.
References:
- Bouhlialy H, et al. The Mediterranean diet: what is it, how is it followed, and what are its health benefits? Clifford's Analysis, special edition, Issue 56, 2015
- de Ruiter M, Franke AE. The role of de novo synthesized fibroblast growth factor 21 in counteracting metabolic stress and supporting healthy aging: potential therapeutic implications. Cell Metab, 2020
- Guisan Mde A, et al. TCF7: linking immune cell survival to hematopoiesis and aging in mice and humans. Blood, 2021
- Miquel R.A, et al. Polyphenolics and Aging: New Perspectives on the Natural Compounds That Keep the Immune System Young. Nutrients, 2020
- Seale JE. Targeting the Aging Immune System: Novel Approaches for Aging and Inflammatory Disorders. Cell Host Microbe, 2017
- Can staying youthful and energetic as we age be achieved? Discussions at the "Technologies of Longevity" forum in Moscow revolved around this question.
- The conventional understanding of old age is no longer chronological but based on biological factors such as physical health, cognitive activity, attitudes, and social involvement.
- The idea that a certain age marks the onset of old age is a myth.
- Geriatricians use the "Comprehensive Geriatric Assessment" tool to evaluate a patient's health, complaints, quality of life, and performance on functional tasks.
- The connection between aging and illness is being reevaluated, with many regions encouraging active longevity.
- Aging accompanied by numerous diseases is not the norm; instead, successful aging is characterized by strong physical health, a zest for life, goal-setting, and achievement.
- Researchers have identified key mechanisms of aging, offering potential targets for intervention. These mechanisms include cardiovascular, oncological, diabetes, dementia, chronic obstructive pulmonary disease, and musculoskeletal diseases.
- Lifestyle choices significantly impact aging, as demonstrated by a study using biological clocks to measure biological age.
- The objective is to help the body cope with internal damage for as long and effectively as possible to delay the natural cycle of aging.
- Prevention should start before birth and continue throughout life, emphasizing physical activity, anti-aging nutrition, brain workouts, vaccination, and regular medical check-ups.
- Muscles are essential for more than just movement, as they produce myokines that slow down aging processes and maintain cognitive function.
- Anti-aging nutrition involves eating foods high in fiber daily and controlling weight to foster cellular cleansing processes that contribute to cell 'rejuvenation.'
- Cognitive function is crucial in old age, and its decline is a sign of pathological processes rather than a natural part of aging.
- Engaging in social activities can help combat loneliness and maintain cognitive function.
- Vaccinations are key to slowing down the aging process by reducing infections.
- Regular medical examinations help identify risk factors contributing to age-related diseases, allowing for their mitigation.
- A comprehensive and personalized approach to healthy lifestyle choices is crucial for extending our biological youth.
- Only 10% of human aging is influenced by genetics, while the rest is in our control, essentially putting us in charge of our own destiny.
- Recent studies show that a Mediterranean diet, de novo synthesized fibroblast growth factor 21, maintaining a healthy gut microbiome, TCF7, polyphenolics, and Aging Immune System therapies can support healthy aging.
- By understanding the foundations of healthy longevity and embracing healthy lifestyle choices, we can make age just a number and extend the quality of our lives.
