1.      Crush Those Aging Spikes  

Nature Aging recently published findings from a study on human aging. The volunteers were aged 25 to 75 years and provided samples from blood, stools, skin, oral and nasal swabs on a regular basis. The study spanned almost 7 years. 

The study collected 246,507,456,400 data points from over 135,000 different molecule categories. The transcriptome classifications were peripheral blood mononuclear cells (PBMCs), proteomics from plasma, metabolomics from plasma, cytokines from plasma, clinical laboratory tests from plasma, lipids from plasma, stool microbiome, skin microbiome, oral microbiome and nasal microbiome results. 

The study concluded that rather than a slow, steady aging process, the body has two prominent age burst points. These age points are 44 and 60 and this is when aging is accelerated. Scientists found clusters of molecules had the largest shifts at these two age points.

The first wave of changes in the mid-40s included molecules linked to cardiovascular disease and the ability to metabolize caffeine, alcohol and lipids. The second wave of changes at 60 included molecules involved in immune regulation, carbohydrate metabolism and kidney function. Molecules linked to skin and muscle aging changed at both time points. 

Previous research shows a later spike in aging may occur around the age of 78, but this latest study could not confirm this because the oldest participants were 75.

“We’re not just changing gradually over time. There are some really dramatic changes at these age points,” said Prof Michael Snyder, a geneticist and director of the Center for Genomics and Personalized Medicine at Stanford University and senior author of the study.

The outcome is for these findings to target interventions, such as increasing exercise during periods of more rapid muscle loss, the authors said. “I’m a big believer that we should try to adjust our lifestyles while we’re still healthy,” Snyder said.

2.      Tips On How To Age Well and Eliminate The Risk Factors 

Living a long time is a remarkable achievement, however it comes with many risks. New studies on anti-aging and longevity are published every month.  There are 7 key risks that can easily ruin our health and longevity journey. Here we list them and what can be done to eliminate these risks. 

1.      Stay Clear of Alcohol and Tobacco

Steering clear of alcohol and tobacco is fundamental for long-term health. These substances (along with many recreational drugs) have been linked to numerous health risks especially cancer, liver disease, and cardiovascular issues, including negative effects on mental health. 

​Max Griswold, a Doctor at the University of Washington carried out a large study on how much alcohol is safe to drink. During a recent interview, when asked about acceptable limits, he stated, "The answer is zero." 

2.      Stress

Long term stress shortens one’s life. Stress has a major effect on our body’s hormones, molecules and biological pathways. Long term, continuous stress is linked to spikes in insulin, oxidative stress, increased inflammation and increased levels of stress hormones (i.e. cortisol and catecholamines including epinephrine and norepinephrine). Prioritizing sleep (especially during stressful periods) is essential for the body to recharge and heal. 

3.      Exercise

We need to exercise every day. Regular physical activity plays a key role in maintaining bone density, a healthy heart, a healthy weight and improving cognitive function. Exercises that have achieved these benefits include walking, resistant training (i.e. weights), swimming and cycling.  Even a quick 10 minute exercise routine is effective. It gets the blood flowing and wakes up the brain. 

4.      Set Goals, Keep Learning and Live Life With Purpose

Staying curious, continuously learning, and maintaining a sense of purpose by having a purpose-driven life enhances longevity.  Having a positive mindset and practicing gratitude also goes a long way.

Maintain strong social connections.  Continue with those hobbies, attend events and social gatherings and nurture relationships. 

Avoid circumstances and substances that can bring on loneliness. 

Research and studies confirm married people do outlive singletons. Longevity researchers believe this is tied to the live-in support that partners provide to each other especially in senior years. 

Peter Martin, a professor of human development, says “Marriage, if you stay married, is wonderful social support. Having a partner during middle age, which is when chronic diseases often first appear, is protective against premature death.”

Researchers also found that the quality of the marriage matters a lot. 

5.      Overweight

The next risk factor is being overweight. Being obese increases the risk of many diseases and health problems.  The Mayo Clinic outlines leading risks of obesity as follows:

• Heart disease and strokes. Obesity makes you more likely to have high blood pressure and unhealthy cholesterol levels, which are risk factors for heart disease and strokes.  Strokes are on the increase and high blood pressure being the leading factor. 

• Type 2 diabetes. Obesity can affect the way the body uses insulin to control blood sugar levels. This raises the risk of insulin resistance and diabetes.

• Certain cancers. Obesity may increase the risk of cancer of the uterus, cervix, endometrium, ovary, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate.

• Digestive problems. Obesity increases the likelihood of developing heartburn, gallbladder disease and liver problems.

• Sleep apnea. People with obesity are more likely to have sleep apnea, a potentially serious disorder in which breathing repeatedly stops and starts during sleep.

• Osteoarthritis. Obesity increases the stress placed on weight-bearing joints. It also promotes inflammation, which includes swelling, pain and a feeling of heat within the body. These factors may lead to complications such as osteoarthritis.

• Fatty liver disease. Obesity increases the risk of fatty liver disease, a condition that happens due to excessive fat deposit in the liver. In some cases, this can lead to serious liver damage, known as liver cirrhosis.

Centenarian Professor, Dr. John Scharffenberg, who was born on December 15^th, 1923 outlines his daily meal plan that has helped him maintain a healthy weight his entire life. He eats his breakfast at 6.30am and then lunch at 12.30pm and then he doesn't eat any more. A big advocate of clean and healthy food, Dr Scharffenberg advises to not eat junk food. He is a champion for a plant-based diet rich in fruits, vegetables, whole grains, nuts, and seeds.

6.         Sugar

Excessive sugar consumption is linked to numerous health risks, including obesity, diabetes, heart disease, and metabolic disorders. Added sugar that is now in so many processed foods is extremely harmful. It contributes to insulin resistance, leading to type 2 diabetes. High sugar accelerates inflammation, elevates blood pressure, and increases the risk of fatty liver disease. Additionally, sugar is detrimental to dental health, causing cavities and decay. Sugar also contributes to energy crashes and cravings, that lead to poor diet and sleeping habits. 

7.         Less Low Quality, Over Processed Meat 

Excessive consumption of processed meat is linked to heart disease, cancer, and obesity. Furthermore, low-quality meat is high in saturated fat and can lead to cardiovascular issues, increased inflammation, digestive problems, and insulin resistance.

Insulin resistance is when the body's cells do not respond properly to the hormone insulin. Insulin is produced by the pancreas and helps glucose (sugar) flow from the bloodstream into cells for energy. First symptoms of being insulin resistant are often high blood sugar levels (hyperglycemia), increased thirst and urination, darkened skin in the armpits, skin tags, weight gain, and experiencing fatigue. 

The best diagnosis method is to have a blood test to measure insulin levels and blood sugar. Oral glucose tests are also available.