9 ways to Live over 100 years
As a humans we always want to live as long as possible in health. Unfortunately in western world elderly don’t have easy life. They live longer but suffer from several diseases. Scientists show that lifespan depends on our lifestyle. In this article I show you 9 ways to live over 100 years in health.
IN THIS ARTICLE
1. why do we get old?
Studies show that there is no simple answer. Human body is multi-level machine with complicated processes. It is hard to distinguish one factor responsible for aging.
In the previous decades the most common answer was free radical. This atoms create inflammation in human cells. However more studies show that there is no one factor.
PROCESS THAT FASTER AGING
- Damage of DNA. It can change function of cell. Cells with DNA mutation can duplicate in wrong way or they can’t repair themselves. This reasons are source of cancer.
- Problem with identify nutrients. Balance of micro and macroelements is essential for healthy cells. When cell can’t identify nutrients deficiency occurs. Vitamin and minerals deficiency is source of diseases.
- Accumulation of old cells. It creates inflammation. When body is too burden with inflammation, diseases start to show.
- Lack of stem cells. This type of cells can transform into every type of cell. They are crucial in regeneration process. Without they body can’t repair itself.
2. How does body stop aging?
During evolution process our bodies develop protein to slow aging. These proteins react to what we eat, how we train, what we do.
Their goal is to maximize lifespan.
There is 3 of them:
Sirtuins
mTOR
AMPK
Body exposed to controled stress turn on these protein. Every time these proteins work our cells become more resistant.
3. Intermittent fasting
Intermittent fasting or fasting is great way to turn on cleaning process in body. When body doesn’t need to process food, it uses energy to repair or destroy broken cells.
Body recognize weak cells and turn on autophagy. [1] In this
process broken parts or whole cells are tranformed to simpler coumpands. Body use again created coumpands
WHAT OPTIONS HAVE YOU?
Intermittent fasting – you eat in short period of time during the day for instance 6 hours or less.
Calory decrease – you eat 25-30% less calories for 2 days
Fasting – you only drink water for 1 day or more
4. Exercises
Sport is key element of healthy life. Every type of sport have beneficial effect on human body. Scientist found that HIIT trening especially turn on proteins I wrote before. [2,3]
HIIT is high intensity interval training. In these exercises you have short period of intensive exercises and short period of rest. This trening demands from you to train as hard as you can. It expose you to controlled stress. You can find a lot of tutorials on youtube with HIIT sets.
5. cold water swimming
Cold water swimming is great method to expose yourself to
controlled stress. Short periods in cold water create more
brown fat. [4] It is abundant in mitochondria which produces
energy. Older we get less brown fat we have.
ROLE OF BROWN FAT
Store energy
Regulate blood sugar and insulin level
Produce energy
Find out how to prepare for cold water swimming.
6. Sauna
7. Avoid chemicals
There is more chemicals in environment than every before in human history. We found them even in new born children. In one study scientists discover 297 chemicals in 10 new born children. [8] Most of them was cancerogenic or toxic to the brain and nervous system.
Avoid these chemicals:
- Mercury
- PBDE
- PFC
- PCB
- Aniline Yellow
- PFOA
- PCDD
- PBDD
They higher risk of:
- Cancers
- Nervous system diseases
- Brain damage
- Liver and kidney damage
- Hormonal system damage
- DNA damage
8. anti-aging substances
There is a group of substances that slow down aging. You can use them in pure form or with specific food. Always contact with doctor before you start supplement any of them.
Rapamacin= It turns off mTOR. When mTOR is inactive body spend energy on destroying broken cells. Rapamcin also enhances immune response in our body. Remember that large doses of rapamacin are toxic to liver.
Fisetin= It is present in vegetables and fruits like strawberries. Fisetin make strawberries red. It activates sirtuins that slow down aging.
Resveratrol= Fans of red wine will be happy. to hear that good quality red wines have beneficial antioxidant . Don’t drink too much alcohol it is not healthy in any amount. [9]
9. Anti-aging vegetables
Eat this 6 vegetables to slow down aging processes:
Avocado
Broccoli
Cabbage
Caper
Kale
Red onion
10. Relationship
Humana are social creatures. They need to be a part of society to function . Our social life effects physiological processes. Problems in social life create problems in body.
Human body associates isolation and weak social integrations with stress. In this situation body is always alert. Systems like immune or endocrine are constantly active. Body produce cortisol and adrenaline. When this state last too long, our body is slowly destroyed. [10]
Scientists found that weak social relations increase:
Amount of CRP. This biomarker show inflammation in body. As we know from previous paragraphs inflammation shorten life.
Blood pressure. It can be a sign for heart problems.
Body mass. It can show problem with metabolism.
Strong social ties protect health and prolong life. Take care about quality of your relations rather than quantity. Remember that social isolation higher risk of diabetes and hypertension.
11. sleep
Sleep is important factor of healthy life. It is more and more
popular to choose work than sleep. Lack of sleep is associated with inflammation or increase in oxidative stress. It results in development of chronic diseases that shorten your life.
To get better sleep we should take care about regularity and slow wave sleep. Regular sleep pattern and deep relaxing sleep are important for long life. Lack of both disturb lipid metabolism and hormonal regulation. [11]
TIPS TO SLEEP BETTER
Go to bed and wake up at regular hours
Don’t eat 2-3 hours before sleep
Try to relax before sleep: meditate, read book or listen relaxing music
Avoid blue light 2-3 hours before sleep
Don’t spend a time on social media before sleep
Lower temperature in your room before sleep
Avoid physical activity 2-3 before sleep
Don’t drink alcohol, it decrease quality of sleep
12. Summary
Aging process takes place everyday in human body. There are few reasons why we get old like DNA damage or high amount of old cells. Luckily our body developed processes to slow down aging. You only need to activate them. Expose yourself to controlled stress, fast regularly and avoid chemicals to live over 100 years.
13. Sources
Book:
,,Lifespan: Why We Age – and Why We Don’t Have To’’
by David A. Sinclair PhD and Matthew LaPlante
Articles:
[2] https://www.mayoclinic.org
[3] https://pubmed.ncbi.nlm.nih.gov
[4] https://pubmed.ncbi.nlm.nih.gov
[6] https://pubmed.ncbi.nlm.nih.gov
[7] http://www.alternative-therapies.com
[9] https://pubmed.ncbi.nlm.nih.gov
[10] https://www.pnas.org