Longness science: what you need to know

Longness science: what you need to know

Chapter 1: Fundamentals of the biology of aging

1. What is aging?

   Acting is a progressive, irreversible decrease in the functionality of the body over time, leading to increased susceptibility to diseases and, ultimately, to death. This is a complex, multifactorial process that affects all levels of a biological organization, from molecular to systemic. It is important to understand that aging is not just a linear deterioration, but rather adaptation to changing environmental conditions and the accumulation of damage, which eventually exceed the body’s capabilities to restore.

2. Basic theories of aging:

   There are many theories trying to explain the aging mechanisms, each of which focuses on a certain aspect of this process. It is important to understand that no theory can fully explain all aspects of aging, and, most likely, aging is the result of the interaction of several factors.

   • DNA damage theory: DNA, the carrier of genetic information, is subjected to constant exposure to damaging factors, such as radiation, chemicals and free radicals. With age, the body’s ability to restore DNA decreases, which leads to the accumulation of mutations and impaired cell function. Mutations can lead to the development of cancer, a decrease in the functionality of cells and tissues, as well as to various age -related diseases. Factors contributing to DNA damage include smoking, ultraviolet radiation, environmental pollution and some types of food.

   • Theory of free radicals (oxidative stress): Free radicals are unstable molecules formed in the process of normal metabolism, as well as under the influence of external factors. They have a high reactionary ability and can damage cell structures, including DNA, proteins and lipids. Oxidative stress occurs when the level of free radicals exceeds the body’s ability to neutralize them using antioxidants. Chronic oxidative stress is associated with the development of many age diseases, such as cardiovascular diseases, Alzheimer’s disease and cancer. Antioxidants, such as vitamin C, vitamin E and selenium, can help protect the cells from damage caused by free radicals.

   • Telomeric shortening theory: Telomeres are protective structures at the ends of chromosomes, which prevent damage and degradation. With each division, the telomeres are shortened. When the telomeres reach a critical length, the cell ceases to share (flows into replicate aging) or is subjected to apoptosis (programmable cell death). The shortening of telomeres is associated with various age -related diseases and a reduction in life expectancy. The telomerase enzyme is capable of lengthening telomeres, but its activity is usually crushed in somatic cells. Studies on the activation of telomerase are one of the areas of studies in the field of longevity.

   • Mitochondrial dysfunction theory: Mitochondria is the cellular organelles responsible for the production of energy (ATP). With age, the function of mitochondria decreases, which leads to a decrease in energy production, an increase in the formation of free radicals and impaired cellular metabolism. Mitochondrial dysfunction is associated with the development of many age diseases, including Parkinson’s disease, Alzheimer’s disease and diabetes. Maintaining the health of mitochondria using physical exercises, diets and some additives can help slow down the aging process.

   • Glycation theory: Glycation is a process in which sugar (glucose) is associated with proteins and lipids, forming the final glycation products (Ags). Ages accumulate in tissues with age and lead to hardening, loss of elasticity and functional of function. Glycation plays an important role in the development of complications of diabetes, as well as in the aging of the skin, blood vessels and other organs. Reducing sugar and food with a high glycemic index can help slow down the glycation process.

   • Theory of inflammation: With age, the body develops chronic inflammation of low intensity, which is called “Inflammaging”. This inflammation is associated with an increased risk of developing many age diseases, including cardiovascular diseases, arthritis, Alzheimer’s disease and cancer. Inflammaging can be caused by various factors, including the accumulation of damaged cells, intestinal dysbiosis and autoimmune reactions. Monitoring inflammation with a diet, physical exercises and some additives can help slow down the aging process.

3. Genetics and longevity:

   Genetics plays a significant role in determining life expectancy. Studies have shown that the descendants of long -livers are more likely to survive to advanced age. However, genetics is not fate. The lifestyle and environmental factors have a significant impact on the aging process.

   • Longevity genes: Some genes were identified as related to longevity. These include genes involved in the regulation of metabolism, protection against oxidative stress, DNA restoration and immune function. Examples: Foxo3, Sirt1, Apoe.

   • Epigenetics: Epigenetics is a study of changes in genes expression that are not associated with a change in the sequence of DNA. Epigenetic factors, such as DNA methylation and histones modifications, can affect genes and therefore, the aging process. Environmental factors, such as diet, stress and the effects of toxins, can influence epigenetic modifications.

4. The role of stem cells:

   Stem cells have the ability to self -renew and differentiate into various types of cells. They play an important role in the restoration and regeneration of fabrics. With age, the quantity and function of stem cells decrease, which leads to a slowdown in recovery processes and an increase in susceptibility to diseases. Studies in the field of stem cells are aimed at developing methods for stimulating tissue regeneration and organs.

Chapter 2: Factors affecting longevity

1. Diet:

   Diet plays a crucial role in determining the duration and quality of life. Proper nutrition can help prevent the development of many age diseases and slow down the aging process.

   • Calorie restriction (CR): The limitation of calorie content is a decrease in calories by 20-40% without malnutrition. Animal studies have shown that CR can significantly increase life expectancy and improve health. The mechanisms underlying this effect include a decrease in oxidative stress, an improvement in sensitivity to insulin and activation of autophagy (cell self -purification process). Further research is needed to determine whether CR is applicable to people and what the optimal CR parameters are.

   • Interval fasting (if): Interval fasting is a diet that alternates periods of starvation and periods of food. There are several types of IF, such as 16/8 (16 hours of starvation and 8 hours of food intake), 5: 2 (5 days of conventional power and 2 days of calorie restriction) and EAT-Stop-EAT (24-hour starvation 1-2 times a week). Studies have shown that IF can have a positive effect on health, including weight loss, improving insulin sensitivity, reducing inflammation and improving cognitive function.

   • Mediterranean diet: The Mediterranean diet is a diet based on the traditional food of peoples living in the Mediterranean region. It includes a large number of fruits, vegetables, whole grain products, legumes, nuts, seeds, olive oil and fish. The Mediterranean diet is associated with a low risk of developing cardiovascular diseases, diabetes, Alzheimer and Cancer.

   • Plant diet: A plant diet is a diet based on plant foods such as fruits, vegetables, whole grain products, legumes, nuts and seeds. It can be vegetarian (excluding meat) or vegan (excluding all animal products). A plant diet can be healthy, since it usually contains little saturated fats and a lot of fiber, vitamins and minerals.

   • Limiting sugar consumption and processed products: Excessive consumption of sugar and treated products is associated with an increased risk of developing many age diseases, such as obesity, diabetes, cardiovascular diseases and cancer. It is recommended to limit the consumption of sugar, refined carbohydrates, trans fats and processed products, as well as increase the consumption of whole, unprocessed products.

2. Physical activity:

   Physical activity is one of the most effective ways to slow down the aging process and improve health. Regular exercises can help prevent the development of many age diseases, improve cognitive function, increase energy level and improve the quality of life.

   • Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, improve the cardiovascular function, reduce blood pressure, improve insulin sensitivity and reduce cholesterol. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or intensively intensity of at least 75 minutes a week.

   • Power training: Power training, such as weight lifting, exercises with its own weight and working with elastic ribbons, help increase muscle mass and strength, improve bone density, reduce the risk of falls and improve metabolism. It is recommended to engage in strength training at least twice a week.

   • Exercises for flexibility and balance: Flexibility exercises, such as stretching and yoga, help improve the flexibility of the joints and the range of movements. Equilibrium exercises, such as Tai-Chi and Pilates, help improve coordination and reduce the risk of falls. It is recommended to include exercises for flexibility and balance in your training mode.

   • Sitting lifestyle: A sedentary lifestyle is associated with an increased risk of developing many age diseases and a reduction in life expectancy. It is recommended to minimize the time spent sitting and try to be active throughout the day.

3. Dream:

   Sleep is necessary for health and longevity. The lack of sleep can lead to various health problems, including impaired cognitive function, reducing immunity, increasing stress levels and increasing the risk of developing cardiovascular diseases, diabetes and obesity.

   • Duration of sleep: The recommended duration of sleep for adults is 7-9 hours a day. Some people may need more or less sleep.

   • Sleep quality: It is important not only the amount of sleep, but also its quality. High -quality sleep is characterized by the absence of frequent awakening, rapid falling asleep and a sense of vigor after awakening.

   • Sleep hygiene: Sleep hygiene includes compliance with a regular sleep mode, creating a comfortable situation for sleeping, avoiding caffeine and alcohol before bedtime, restricting the use of electronic devices before bedtime and regular physical exercises.

   • Sleep disorders: Sleep disorders, such as insomnia, apnea in a dream and restless legs syndrome, can negatively affect the health and life expectancy. If you have sleep problems, consult a doctor.

4. Stress management:

   Chronic stress can have a negative effect on health and accelerate the aging process. Stress management using various methods can help reduce stress levels, improve health and increase life expectancy.

   • Stress reduction methods: There are many methods of reducing stress, such as meditation, yoga, tai-chi, breathing exercises, walking in nature, communication with friends and relatives, hobbies and hobbies.

   • Social support: Social support plays an important role in stress management. The presence of strong social ties can help reduce stress and improve health.

   • Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps people change negative thoughts and behavior associated with stress.

5. Environment:

   Environmental factors, such as air pollution, the effects of toxins and radiation, can have a negative effect on health and accelerate the aging process.

   • Air pollution: Air pollution is associated with an increased risk of development of respiratory diseases, cardiovascular diseases and cancer. Try to avoid places with a high level of air pollution and use air purifiers in the room.

   • Toxins: The effects of toxins, such as pesticides, heavy metals and chemicals, can have a negative effect on health. Try to avoid contact with toxins and use organic products.

   • Radiation: The effect of radiation, especially ultraviolet radiation, can damage DNA and increase the risk of skin cancer. Try to avoid a long stay in the sun and use sunscreen.

6. Refusal of bad habits:

   Smoking and alcohol abuse have a negative effect on health and accelerate the aging process.

   • Smoking: Smoking is associated with an increased risk of cancer, cardiovascular diseases, respiratory diseases and other health problems. Refusal of smoking is one of the most effective ways to improve health and increase life expectancy.

   • Alcohol: Alcohol abuse can lead to damage to the liver, cardiovascular diseases, cancer and other health problems. Moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men) can be permissible, but you should refrain from alcohol abuse.

Chapter 3: Modern research and promising areas

1. Rapamycin and MTOR:

   Rapamycin is an immunosuppressant that inhibits Mtor (Mammalian Target of Rapamycin) – a protein that plays an important role in the regulation of growth, metabolism and autophagy. Animal studies have shown that rapamycin can increase life expectancy and improve health. However, rapamycin has side effects, so its use to extend life in people requires further research.

   • mTOR: Mtor is a key regulator of cellular growth and metabolism. It is activated in response to the presence of nutrients, growth factors and insulin. Inhibiting MTOR can contribute to autophagy, improve insulin sensitivity and a decrease in inflammation.

   • Analogs of Rapamycin (rapal): Rapamycin analogues with an improved safety and efficiency profile are developed.

2. Metformin:

   Metformin is a medicine used to treat type 2 diabetes. It improves insulin sensitivity, reduces blood glucose and can have a positive effect on health. Studies have shown that metformin can increase life expectancy in animals and reduce the risk of developing some age diseases in people. Clinical study of TarGeting with Metformin (TAME) is currently conducting to assess the influence of metformin on the aging process in humans.

   • Metformin action mechanisms: Metformin acts through several mechanisms, including AMPK activation (AMP-CTIVATED Protein Kinase), a decrease in blood glucose and improve insulin sensitivity.

   • TAME research: The TAME study is a major clinical study that studies the effect of metformin on the development of age-related diseases, such as cardiovascular diseases, cancer and dementia.

3. Senolics and hay -shock:

   Senolics are preparations that selectively destroy aging cells (sensory cells). Senscent cells accumulate in tissues with age and distinguish factors that cause inflammation and damage to surrounding cells. Removal of sensitorcrus cells can improve health and prolong life. Senomocortics are drugs that suppress the secretion of harmful factors with sensorcent cells.

   • Senscent cells: Senscent cells are cells that have ceased to be shared and accumulate in tissues with age. They distinguish factors that cause inflammation and damage to surrounding cells.

   • Examples of haymaking: Examples of haying include Dazatinib, Quercetin and Fisetine.

   • Senolithic studies: Animal studies have shown that senolics can improve health and prolong life. Clinical studies of hays in people are currently conducting.

4. NAD+ and predecessors NAD+:

   NAD+ (nicotinamide adenin dynucleotide) is a coherent that plays an important role in energy metabolism and cell signaling. The NAD+ level is reduced with age, which is associated with the deterioration of health and the development of age -related diseases. Reception of NAD+ predecessors, such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), can increase the level of NAD+ and improve health.

   • The role of NAD+ in the body: NAD+ is involved in hundreds of metabolic reactions, including glycolis, the Krebs cycle and oxidative phosphorylation. He also plays a role in the activation of sirtuins, proteins associated with longevity.

   • Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN): NR and NMN are NAD+ predecessors that can increase the NAD+ level in the body.

   • Research NAD+: Animal studies have shown that increasing Nad+ levels can improve health and extend life. Clinical research of NAD+ in humans is currently being conducted.

5. Gene therapy:

   Gene therapy is a treatment method in which genes are used to treat or prevent diseases. Gene therapy can be used to restore damaged genes, add new genes or suppress the activity of unwanted genes. Gene therapy is a promising direction in the field of longevity.

   • The possibilities of genetic therapy for prolonging life: Gene therapy can be used to increase the activity of genes related to longevity, such as Foxo3 and Sirt1. It can also be used to restore damaged genes associated with age -related diseases.

   • Problems and risks of genetic therapy: Gene therapy is a complex and expensive technology. There are risks associated with the introduction of genes into the body, such as the immune response and development of cancer.

6. Artificial intelligence (AI) and machine learning:

   Artificial intelligence and machine learning are used to analyze large volumes of data related to aging, and to identify new targets for therapeutic effects. AI can help in the development of new drugs and methods of treatment aimed at slowing the aging process.

   • The use of AI in the aging study: AI can be used to analyze genetic data, proteomy data and metabolomics, as well as clinical data. It can help identify aging biomarkers and predict the risk of developing age diseases.

   • Development of new drugs with AI: AI can be used to develop new drugs aimed at slowing down the aging process. It can help identify targets for therapeutic effects and develop medicines that affect these targets.

Chapter 4: Practical recommendations for longevity

1. Personalized approach:

   It is important to understand that there is no single approach to longevity that would suit everyone. Each person is unique and has its own genetic characteristics, lifestyle and environmental factors. It is necessary to develop an individual plan taking into account these factors. Consultation with a doctor and other healthcare specialists can help in the development of such a plan.

2. Fighting biomarkers:

   Style biomarkers are indicators that reflect the biological age of a person and his aging rate. The measurement of aging biomarkers can help evaluate the effectiveness of various interventions aimed at slowing down the aging process. Examples of aging biomarkers include telomere length, NAD+level, inflammatory markers and cardiovascular function indicators.

3. Nutricotics and supplements:

   Some nutricetics and supplements can have a positive effect on health and slow down the aging process. However, it is important to choose quality products and consult a doctor before taking any additives. Examples of nutritzetics and additives associated with longevity include resveratrol, turmeric, coenzyme Q10, vitamin D and omega-3 fatty acids.

4. Regular medical examinations:

   Regular medical examinations allow you to identify diseases in the early stages and take measures to prevent them. It is important to undergo screening for cancer, cardiovascular diseases, diabetes and other age-related diseases.

5. Continuous training and development:

   Continuous training and development help to maintain cognitive function and improve the quality of life. Learn the new, develop your skills and remain active throughout your life.

6. Positive mood and social activity:

   Positive mood and social activity have a positive effect on health and longevity. Surround yourself with positive people, do your favorite thing and remain socially active.

Chapter 5: Ethical and social aspects of longevity

1. Inequality of access to longevity technologies:

   Longevity technologies, such as genetic therapy and haying, can be expensive and inaccessible to most people. This can lead to an increase in inequality in society and the creation of a “long -living elite.” It is important to provide fair access to longevity technologies for everyone.

2. The influence of an increase in life expectancy on society:

   An increase in life expectancy can have a significant impact on society, including a change in the demographic structure, pension system and healthcare system. It is necessary to prepare in advance for these changes and develop strategies to solve emerging problems.

3. Ethical issues related to the extension of life:

   The extension of life raises a number of ethical issues, such as the question of how many years of life is enough, the question of the quality of life in old age and the question of the influence of extension of life on the resources of the planet. It is necessary to carefully discuss these issues and develop ethical principles governing the application of longevity technologies.

4. The prospects of the future:

   The science of longevity is developing rapidly. In the future, one can expect the emergence of new technologies and methods of treatment aimed at slowing down the aging process and increasing life expectancy. It is important to monitor the development of science and be prepared for new opportunities.

This article is an overview of basic knowledge about the science of longevity. Information and adoption of conscious decisions about their health can significantly affect the quality and expectancy of life. Consult a doctor before making changes to your lifestyle or taking any additives.