Oxidation, glycation, inflammation, telomere attrition, dormant sirtuin genes, etc. Introducing easy methods and useful items that you can incorporate right away to combat the causes of aging revealed by the latest research! We will deliver “good things and good things for your body” from the Fall 2022 “Good Things for Your Body Award”! The person who taught me this was Hideyuki Negoro , a doctor and doctor of medicine who is a leading expert on aging research.
1. Lifestyle habits that prevent oxidation, glycation, and inflammation.
Oxidation, glycation, and inflammation are involved in all causes of aging, including damaging cells and disrupting telomeres. If you prevent these three things, it should be possible to slow down aging.
"Active oxygen and free radicals that cause oxidation increase due to UV rays, smoking, stress, etc. Take measures such as UV protection, using a parasol, reducing the amount of cigarettes you smoke, and learning ways to relieve stress. Countermeasures against glycation The first thing to do is to reduce AGEs, which are harmful substances produced by saccharification.High blood sugar levels make it easier to form AGEs, so when eating, reduce staple foods such as bread and rice, and eat vegetables, side dishes, and staple foods in that order. Avoid a spike in blood sugar levels.Also, avoid eating fried or grilled animal fats, such as pork cutlet or steak, as they contain a lot of AGEs.Also, avoid using artificial sweeteners compared to natural glucose. Please be careful not to consume too much.
To prevent inflammation, prevent viral and bacterial infections. Obesity, lack of exercise, smoking, and periodontal disease are also causes of chronic inflammation, so if you can think of any, try to improve them.
"There are many supplements on the market that prevent oxidation, glycation, and inflammation, so we recommend taking advantage of these items."
Sleeping for 2 to 7 hours protects telomeres.
Lack of sleep shortens your telomeres, which protect your DNA.
"According to a study in the UK, older people who slept less than 5 hours a day had shorter telomeres than those who slept more than 7 hours a day.Also, older people who slept more than 7 hours a day had shorter telomeres than those who slept more than 7 hours a day. Results show that telomeres are the same or even longer.Perhaps, not only elderly people, but people who have difficulty sleeping for less than 7 hours a day have 30 telomeres the day after sleep deprivation. Go to bed an hour earlier and adjust within 3 days.If you are slightly sleep deprived, sleeping for 15 minutes after lunch or just closing your eyes can also be effective. Don't forget to try to improve your sleep quality by not looking at your smartphone."
3. Jog walk activates sirtuin genes.
When you put moderate stress on your body through exercise, sirtuin genes are activated. As blood flow improves and cells live longer, telomere consumption is also suppressed.
"A British study of about 2,400 twins found that those who exercised the most had longer telomeres. If you compared the least active to the most physically active, their telomeres were nine years longer. Apparently, there was a difference.However, even if you do too much strenuous exercise, it puts a strain on your body and actually accelerates aging.Therefore, Mr. Negoro developed a ``jog'' that combines jogging and walking. "Walk". Run for 1 to 2 minutes at a speed that makes you breathe a little, then walk for about 10 minutes. Just repeat this three times a day."
4. Keep your telomeres with NMN, which is currently a hot topic.
NMN is an abbreviation for nicotinamide monocleotide. It is currently attracting attention all over the world as a revolutionary ingredient that can rejuvenate people.
“In 2011, Professor Shinichiro Imai and his colleagues at the University of Washington in the United States discovered that giving NMN to mice improved the symptoms of type 2 diabetes. It has also been shown that NMN has anti-aging effects.It is thought that NMN converts into NAD coenzyme in the body and activates the sirtuin gene. Similar effects can be expected, but it is difficult to obtain sufficient amounts of both NMN and resveratrol from food, so it may be best to use supplements.
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5. Turn on the sirtuin gene by eating in a calorie-rich way.
One way to activate sirtuin genes is to reduce caloric intake and recreate the harsh environment of the primitive world.
"Calorie restructuring," or "calories," a diet that reduces the total daily calorie intake to 70-80% of the standard amount while consuming a well-balanced amount of the nutrients the body needs, activates the sirtuin gene. If you have trouble chewing, chew each bite 30 times. This releases the happy hormone serotonin, which can help relieve stress. Put down your chopsticks every time you bring food to your mouth, straighten your back, and turn off your smartphone or TV. Another key to feeling satisfied is to pay attention to your meals."
6. Guard your cells from stress with mindfulness.
Strong stress can cause damage to cells.
"When the sympathetic nervous system becomes dominant due to stress, blood flow deteriorates, leading to oxidation and inflammation. Cells are damaged, dividing more frequently, and telomeres are consumed. Therefore, what we want to incorporate into stress is It is ``mindfulness'' that increases tolerance.
For those who find it difficult to meditate, all you have to do is change the way you walk.
"First, take a breath and concentrate on the soles of your feet. ``Right foot, left foot, right foot,'' I say to myself as I move my feet while feeling the sensation of the ground. When thoughts come to mind, I whisper ``I'm going back.'' Bring your attention back to the soles of your feet. Even just 5 minutes of practice can be effective."
7. Power up your cells with the 4-4-8 breathing method.
Negoro suggests that regulating your breathing will revitalize your cells and lead to a long and healthy life.
"Humans breathe oxygen into their cells through lung breathing, and the mitochondria within the cells produce ATP, which is the energy source for the cells. The amount of ATP produced in the body in a day is about the same as your body weight. A decline in the quality of cellular respiration itself causes cell damage.Good lung breathing is a basic measure to prevent aging by improving the quality of cellular respiration.
That's why Negoro developed the "4-4-8 breathing method."
"The 4-4-8 breathing method is performed using abdominal breathing. If you are a beginner in abdominal breathing, first master the correct position of your tongue and how to move your diaphragm before trying it. When you move your diaphragm slowly, the parasympathetic nervous system becomes dominant, improving blood flow and increasing the circulation of nutrients and oxygen. This also helps to revitalize your cells and prevent telomere wastage."
1. Know the position of your tongue.
Place your tongue on the center of your upper front teeth, behind the two teeth. When you slide the tip of your tongue up from there, you should see a bulge at the roof of your mouth. The correct position is to place the tip of your tongue there and make sure your entire tongue touches the ceiling. If your tongue is in the wrong position, you will tend to breathe through your mouth, reducing your breathing efficiency.
2. Move your diaphragm.
Fold a bath towel, make it 5 to 10 cm thick, and spread it on the floor. Place your feet on a chair, bend your knees 90 degrees, and place a bath towel under your butt. Place your hands on your stomach and breathe slowly through your nose. This will make your stomach more relaxed and allow your diaphragm to move more easily than when you're standing.
3. Breathe in a 4-4-8 rhythm.
Sit on a chair, stretch your back, and place your hands on your belly button. Breathe out gently through your nose, then breathe in through your nose for 4 seconds while expanding your belly. Keep in mind that air can enter the back side as well. Next, hold your breath for 4 seconds, then exhale through your nose for 8 seconds while slowly letting your stomach drop. Do this breathing technique for several minutes.
Hideyuki Negoro Physician, Doctor of Medicine. Visiting professor at Harvard Medical School and Sorbonne University School of Medicine. His research is attracting attention, including elucidating a new treatment mechanism for the new coronavirus infection. His recent book ``Aging is Preventable and Treatable'' (Wani Plus) has also become a hot topic.
*From the November 23, 2022 issue of "anan". Illustrated by Ito Hamster , written by Yumiko Kazama
