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Natural approaches to healthy aging

Natural approaches to healthy aging

This finding adds to the complexity Energy boosting tips for night owls targeting biological aging and Natkral modulating the tk microbiota community might be another feasible option to combat age-related disorders or extend life. ASN neuro 13, Disruption of Mitochondrial Dynamics Affects Behaviour and Lifespan in Caenorhabditis elegans.

Natural approaches to healthy aging -

Adults with obesity have an increased risk of death, disability, and many diseases such as type 2 diabetes and high blood pressure. However, thinner is not always healthier either.

Being or becoming too thin as an older adult can weaken your immune system, increase the risk of bone fracture, and in some cases may be a symptom of disease.

Both obesity and underweight conditions can lead to loss of muscle mass, which may cause a person to feel weak and easily worn out. As people age, muscle function often declines. Older adults may not have the energy to do everyday activities and can lose their independence.

However, exercise can help older adults maintain muscle mass as they age. This suggests that exercise may be able to prevent age-related decline in muscle function. In addition to helping older adults live better, maintaining muscle mass can help them live longer.

In another study , researchers found that in adults older than 55, muscle mass was a better predictor of longevity than was weight or body mass index BMI. There are many ways to get started. Try being physically active in short spurts throughout the day or setting aside specific times each week to exercise.

Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment. As you become more active, you will start feeling energized and refreshed after exercising instead of exhausted. The key is to find ways to get motivated and get moving. Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function.

As with exercise, eating well is not just about your weight. With so many different diets out there, choosing what to eat can be confusing.

The Dietary Guidelines for Americans provide healthy eating recommendations for each stage of life. The Dietary Guidelines suggest an eating pattern with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.

Much of the research shows that the Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish than a traditional American diet, may have a positive impact on health.

A study analyzing the eating patterns of more than 21, participants found that people closely following the Mediterranean-style pattern had a significantly lower risk of sudden cardiac death. A low-salt diet called Dietary Approaches to Stop Hypertension DASH has also been shown to deliver significant health benefits.

Studies testing the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease.

Yet another eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH.

Researchers have found that people who closely follow the MIND diet have better overall cognition — the ability to clearly think, learn, and remember — compared to those with other eating styles.

Try starting with small changes by adopting one or two aspects of the Mediterranean-style eating pattern or MIND diet. Several studies have shown that incorporating even a part of these eating patterns, such as more fish or more leafy greens, into your daily eating habits can improve health outcomes.

One study of older adults with frequent migraines found that a diet lower in vegetable oil and higher in fatty fish could reduce migraine headaches. Another study that followed almost 1, older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline.

If you are concerned about what you eat, talk with your doctor about ways you can make better food choices. Learn more about healthy eating and smart food choices for healthy aging.

Getting enough sleep helps you stay healthy and alert. Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake. Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents.

Sleep quality matters for memory and mood. In one study of adults older than 65, researchers found that those who had poor sleep quality had a harder time problem-solving and concentrating than those who got good quality sleep.

Another study , which looked at data from nearly 8, people, showed that those in their 50s and 60s who got six hours of sleep or less a night were at a higher risk of developing dementia later in life.

Poor sleep may also worsen depression symptoms in older adults. Emerging evidence suggests that older adults who were diagnosed with depression in the past, and do not get quality sleep, may be more likely to experience their depression symptoms again. More generally, a study found that older adults who did not sleep well and napped often were at greater risk of dying within the next five years.

Conversely, getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity. Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels. There are many things you can do to help you sleep better, such as following a regular sleep schedule.

Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night. Research suggests that behavioral interventions, such as mindfulness meditation , can also improve sleep quality. Quitting smoking at any age will:.

One study found that among men 55 to 74 years old and women 60 to 74 years old, current smokers were three times more likely to die within the six-year follow-up period than those who had never smoked.

If you smoke, quit. Quitting smoking is good for your health and may add years to your life. One study of nearly , people demonstrated that older adults who quit smoking between the ages of 45 and 54 lived about six years longer compared to those who continued to smoke.

Adults who quit between the ages of 55 to 64 lived about four years longer. It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health. Read more about how to quit smoking as an older adult. Like all adults, older adults should avoid or limit alcohol consumption.

In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol. Alcohol dependence or heavy drinking affects every organ in the body, including the brain.

A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise. The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women.

In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this study.

These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use. In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused.

Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances. Nevertheless, natural aging is a reality and, with it, comes a host of telltale signs — notably, decreased mobility, low energy, aches and pains, memory loss, and aging skin.

After all, what is the point of looking younger if you still feel older? The problem with many conventional anti-aging treatments is that they address the problem after it has already occurred.

The solution lies with regenerative protocols that target the root causes of aging. Aging occurs at a cellular level, starting with each cell in your body. Your cells have an innate intelligence to stay healthy and strong.

If you want to live to a ripe old age with vibrancy, the solution is upstream anti-aging treatments that help provide a better environment for your cells to thrive in. Conventional anti-aging treatments are performed after the aging process has already occurred or is well underway.

Examples include using a dermatological filler to reduce the appearance of wrinkles or undergoing invasive surgery to replace a joint that is already destroyed by arthritis.

The problem with this type of therapy is that it is reactive, rather than proactive, so it fails to address the root cause of the problem — not to mention that it may also carry significant side effects.

On the other hand, upstream anti-aging therapy focuses not only on treating the symptoms but also targeting the source of aging, which occurs at the cellular level.

In the process, upstream anti-aging treatments, such as ozone , promote energy and overall well-being. You will feel fresh and renewed. When you think of ozone you may think of the sky, but ozone is actually a natural form of oxygen that is used in alternative medicine.

In the future, pharmacological and dietary interventions may be focused on preventive targeting of the modifiable mechanisms of aging. Regulators are beginning to recognize aging as an underlying, targetable condition, generating more focus on and funding for aging research and initiatives. One example is the TAME trial Targeting Aging with Metformin , a clinical trial approved by the FDA targeting aging.

Ushering a new era of interventions. The private sector also is continuing to double down on aging research: venture capital VC has been raising their investment in anti-aging research.

Companies such as BioAge Labs are amassing longitudinal data of centenarians to understand, on a molecular biological level, the factors underpinning a long and healthy life. This involves the multiomic study of high-quality longitudinal data sets, with proteomic, metabolomic, and transcriptomic analysis of thousands of proteins and RNA transcripts.

Unraveling the biological process of aging requires comparisons both within the same person understanding how the pathways change with age and among different people identifying the differences responsible for longevity. Medicine right now is targeting diseases as if they were independent occurrences, and granted, they have their own risk factors, but they also have a common trunk, and the biggest common trunk is aging.

As a risk factor, your age is seven times more important than your cholesterol level concerning your risk of a heart attack. Aging used to be considered unmodifiable, but now we have identified several pathways that control the aging rate. Dialing these pathways up or down can change not only life expectancy but also health span, the healthy years of life.

Investing in these preventative measures—across all four dimensions of health—can enable older people to enjoy a higher quality of life, increase social and economic contribution, and potentially reduce long-term healthcare costs. Although technologies to capture the various data exists, gaining access to and integrating and linking these data sets remain a major challenge.

The first step may be to define a standardized data catalog and measurements leveraging several existing examples. See World report on ageing and health , WHO, and Active ageing index analytical report , United Nations Economic Commission for Europe, October Governments may also consider sharing and integrating data sources across public institutions, healthcare, academia, businesses, and individuals to create high-quality, integrated longitudinal data spanning all four dimensions of health.

Achieving this requires establishing a collaborative exchange of data that protects patient privacy, including strict data privacy measures and intellectual-property rights. This richness in data could enable a better understanding of the widely varying needs of older adults and passively track conditions specific to older adults for example, cognitive performance over time , providing a solid evidence base for policies or personalized interventions.

The long-term goal is to create data-driven measurements of holistic health, supported by standardized, integrated data. DALYs could be reduced by almost 30 percent, solely by applying proven interventions. These could include following a healthy diet; participating in physical activity; addressing social behaviors such as smoking cessation ; and ensuring access to vaccines, medicines for heart disease, diabetes and stroke prevention, and mental-health therapy.

Innovation should include, but also exceed far beyond, the traditional focus on life sciences. To drive innovation across the four dimensions of health as a society, society needs to foster and fund collaborations at the intersection of life sciences, digital, technology, and services.

There is already substantial venture capital entering the field of aging, and some companies are starting to tailor their product and service to the older population for example, remote assistance and fast medical consultation services. Governments could further support these efforts by taking a whole-of-government approach to healthy aging, promoting the role of collaboration and support across all departments.

Health is relevant across all sectors, and there is potential to develop products and improve infrastructure to support healthy aging. Non-health players could both develop products and services for the needs of older adults and provide inclusive infrastructure, especially in the workplace.

The most exciting interventions are likely to come from cross-sector collaborations—imagine receiving free rides on public transport for each completed short workout, 59 For example, both Mexico and Russia have trialed free subway tickets in return for 10—30 squats.

stage-appropriate nutrition nudges at the grocery store checkout, or smart-home technology that could identify and prevent physical or cognitive decline.

Additional potential examples of how sectors could support healthy aging through products, services, or infrastructure include the following:. Individuals have an important role to play in their own health.

For the aging world, this will require several measures:. At a time of rapid demographic change, it is vital to seize this opportunity to promote healthy aging and participation for older adults.

People should expect and demand an extended health span in their older years and will need to decide on how to use this capacity. Increasing years spent in good health is possible if all stakeholders embrace both the potential and the challenge.

Together, MHI seeks to engage with leading organizations globally to catalyze practical action on the most pressing challenges facing the aging world today. We know what is possible. Together, society can create a world where older adults and societies can expect a longer and higher quality of life.

The authors wish to thank Jay Avery, Anthony Darcovich, Kana Enomoto, Clarissa Forneris, Janin Grajcarek, Lars Hartenstein, Nur Amalina Ismail, Tom Latkovic, Eric Liu, Chonghao Peng, Paula Schabel, and Architha Srinivasan for their contributions to this article.

Skip to main content. McKinsey Health Institute Living longer in better health: Six shifts needed for healthy aging.

Today, the vast majority Beta-carotene and male fertility adults across Natural approaches to healthy aging world can expect to heallthy decades Natral retirement age. will more than double to an aying 1. marking one of aying most profound demographic shifts in human history. it has not been as successful in extending the span of healthy life. A person on average will live ten more years in medium or poor health, impacting the ability to live life fully and leading to increases in care and dependency. These are real and profound challenges. Make healthy choices— Natural metabolic support fruits, vegetables, Energy boosting tips for night owls Naturral, lean meats, low-fat dairy products, and water. Being active can help you aporoaches, delay, and Energy boosting tips for night owls chronic diseases; Nwtural balance afing stamina; reduce approches of falls; and improve brain health. TIP Aim for moderate physical activity, like walking, at least minutes a week minutes a day and muscle strengthening activity, like carrying groceries, at least 2 days a week. If you use tobacco, take the first step towards quitting by calling QUIT-NOW for FREE help. This can prevent disease or find it early, when treatment is more effective. Natural approaches to healthy aging

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