Longevity and Anti aging Research:

If you want to live to 100, researchers have good news for you. Previous research shows humans could only live 115years. But scientists rejected the study.

Life expectancy increases with advances in medicine and technology.

Longevity genes:

Recently, scientists discovered “longevity genes [1]” such as sirtuins, rapamycin and AMPK. In mammals, the Sirtuinfamily consists of seven enzymes. Sirtuins are critical for DNA repair and inflammation.

As we age, our ability to repair DNA decreases, causing cellular aging [2]. When cells stop dividing, their function ceases, and your organs deteriorate. Sirtuins are highly effective anti-aging agents.

How to activate longevity genes?

There are natural ways to activate longevity genes. This includes:

• High intensity training
• • intermittent fasting
• • less stress
• • a balanced diet

Aging is inevitable. While you can’t stop aging, you can control how you age. Lifestyle greatly affects longevity. A healthy lifestyle can positively change your body’s chemistry, prolong life, and prevent age-related diseases. A healthy body has healthy DNA, which controls natural chemicals production.

What is the longevity lifestyle?

Here, we’ll discuss some key points that can help slow down aging:

Getting enough exercise:

Regular exercise has significant benefits for human health. Exercise strengthens bones, improves mood, and helps prevent and manage chronic diseases that affect quality of life [3]. Studies have shown that aerobic fitness increases life expectancy. Furthermore, physical activity can enhance performance and delay aging [4]. At the cellular level, exercise boosts mitochondria activity (the power plants of our cells) and activates genes that slow aging. Aiming for 150 to 300 minutes of aerobic activity or 75 minutes of vigorous activity per week is recommended. Strength training twice a week can also build muscle. Mental health is  significant as physical health.

Yoga and meditation:

will help you block out negative thoughts. Breathing exercises can improve lung function. Everyone from kids to seniors needs exercise. But not everyone is active enough.

Intermittent fasting

Intermittent fasting is cycling between eating and fasting. Intermittent fasting has different approaches. Fasting increases metabolism burns calories and helps the body break down nutrients efficiently [5]. It slows down DNA breakdown, speeds up DNA repair, and ultimately slows down aging. A 15% calorie restriction reduces risk factors for age-related diseases such as diabetes, cardiovascular disease, and cancer [6]. Fasting and exercise prolong life.

Less stress:

Stress makes you old. Stressful lifestyles disrupt your sleep habits. It also triggers an inflammatory response in your body. Both complications contribute to premature aging. People with high work stress have shorter DNA telomeres, which can lead to cell death [7]. Psychological stress also increases cortisol levels, leading to premature aging [8]. Reducing stress is very helpful for a long and healthy life.

Eat healthy food

Our bodies are largely influenced by what we eat. How do we eat and when do we eat? Healthy organic foods strengthen your body and boost immunity.Foods rich in omega-3 fats, oily fish, antioxidants, vitamins and nutrients can improve skin texture and protect you from sun damage. Ultimately, you’ll look younger and healthier. High-fat food causes inflammatory damage and promotes aging by increasing oxidative stress [9]. There is a strong link between high-glycemic index foods, such as white bread, and aging. A decreased protein intake can increase your life span.

Always choose healthy foods for your mind and body. With a healthy diet, you can prevent several diseases, including cardiovascular diseases. Also, get a complete diet. Because if you are malnourished, your health declines, and you can age early [10].

Protection from the sun:

Although sunlight helps your body make vitamin D, excessive amounts of solar radiation are harmful to you. Sunlight contains ultraviolet radiation, which damages your cells and causes skin cancer. So, always wear an SPF when outside or inside of your home. Dermatologists emphasize SPF not only for your face but for your whole body. Cover exposed skin with clothing, hats, and sunglasses when outdoors. Avoid tanning beds, which emit ultraviolet radiation and increase the risk of skin cancer. Seek shade, when possible, especially during the peak hours of 10 am to 4 pm.

Tips for living a long and healthy life:

Eat a healthy diet rich in nutrients. Reduce processed and unhealthy saturated fatty acids.

Be physically active daily

Quit smoking

Get enough sleep

Maintain a healthy weight

Follow hygiene and cleanliness guidelines.

Don’t forget about your mental health. Reduce stress levels, slows down aging and promote overall health.

Sharpen your mind.

Build healthy relationships with others.

Make sure to get enough sunlight to make vitamin D.

Lastly, laugh. A cheerful and happy life makes you live longer.

Living a long and healthy life is possible. You cannot stop aging, but with lifestyle modification, you can achieve longevity. Recent advances in science have opened many new research avenues.