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Age later book summary

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The Longevity Diet book summary
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Age later book summary

  1. 1. BOOK REVIEW
  2. 2. Founding director of the Institute of Aging research at Albert Einstein College of Medicine, Director of F.Glenn Center of Biology of Aging Research and of National Institute of Health’s Nathan Shock Centers of Excellence in Basic Biology of Aging.
  3. 3. One Hundred Years Young Why We Age Cholesterol: Is More Better? Growth Hormone: Less Is More Unravelling the Longevity Mystery Deep Inside our Cells The Quest to Prove Aging Can Be Targeted Making Eighty the New Sixty Stop the Clock Bright Horizons “… book will help you think of aging not as a certainty but as a phenomenon- like many other diseases and misfortunes- that can be targeted, improved and even cured.”
  4. 4. Gerontology /ˌdʒɛrənˈtɒlədʒi/ noun the scientific study of old age, the process of ageing, and the particular problems of old people Most chronic diseases are united by one primary cause, including ‘the big four’: diabetes, cancer, heart disease, and Alzheimer’s – the biology of aging itself Growing old may seem as normal as growing up, but when we look closer, we see that it’s a complex and often a painful mystery. ” “
  5. 5. Why we Age?
  6. 6. Why we Age? Biological resources needed for reproduction hurts as we age 2 3 Shortening of telomere drives aging Decline in number and function of Mitochondria 1 4 Like CDs, cells scratch with time > limiting functionality 5 External environment and practices leads to Aging
  7. 7. Longevity is hereditary
  8. 8. Studying Centenarians
  9. 9. The author studied more than 750 centenarians to understand more about aging and to find if we can delay aging or prevent it altogether. We experience old age and illness as one and the same thing, but at 70, SuperAgers have 20-30 more mostly disease-free years ahead of them. SuperAgers The Studying Centenarians
  10. 10. Unusually high levels of some MDPs (Mitochondrial-derived peptide) These proteins originating from mitochondria – some of which are found only in SuperAgers-builds resilience against the stresses of aging. Low level of the growth hormones Low levels of Insulin-like growth factor (IGF-1) This protein produced in liver helps to grow tissue. Low levels of this shifts or energy from growth to survival High level of good cholesterol HDL (good cholesterol) protects from heart attacks and dementia. LDL (bad cholesterol) forms plaque in our arteries constricting the flow of oxygen-rich blood to heart and other organs Longevity Genes Project
  11. 11. Stop the Clock However, there are many things that can be done right now to slow aging process and stay healthy. Our maximum potential life span as a species is thought be about 115 years, but many people die before the age of 80 years after suffering from an avg of 3 diseases
  12. 12. Calories matter Caloric restriction for more healthy years. In lab experiment, rats with caloric restriction diet lived over 40% longer than control group Eating less has effect on slowing ageing increasing average maximal life span increasing health span reduce age-related diseases
  13. 13. Abdominal fat (visceral fat) is the marker for the onset of diseases. Results in decline in metabolism with age. In lab experiment, rats which had visceral fat removed outlived control group by 20%. should be kept in control by doing a combination of exercise and dietary control Visceral Fat
  14. 14. Exercise Exercise is the most important intervention for aging. Helps improve Cardiovascular health Regulate weight Lower our risk of type-2 diabetes 25 minutes of exercise 3-5 times a week for elderly .
  15. 15. Micronutrients Increasing protein for people after certain biological age is not a right thing to do. For source of protein meat is the most detrimental to health. Moderate amount of carbohydrate (50-55%) appears to be better for longevity. BMI around 27 is best range for lowest mortality. Carrying a few extra pounds after we are 65 may reduce our risk of disability and increase our longevity.
  16. 16. Microscopic “Friends” There is evidence linking the health of microbiome with digestion, immune response, inflammation, bone density and cognition. Microbiome in gut seems to benefit from live bacterial cultures present in food such as yogurt. Food that appears not to benefit microbes are antibiotics, laxatives, artificial sweeter, processed food , and a sedentary lifestyle.
  17. 17. Mediterranean Diet Of all the popular diets, based on clinical studies, author has suggested Mediterranean diet. People eating Mediterranean diet had less diabetes, heart diseases, and strokes, and they had less cognitive decline. Author mentions that cold-pressed extra-virgin olive oil is one of the most significant element of the diet. Author refers olive oil as Liquid Gold.
  18. 18. Mediterranean Diet
  19. 19. As we age, our bodies aren’t efficient in absorbing and using vitamins and minerals. Thus, supplements are required. However, some vitamins taken in excess or in combination with certain drugs can be harmful. For example, combining exercise with large amount of vitamin E can be fatal. 50+ aged people may need to boost the intake of Vitamin- B12, Calcium and Vitamin-D. Supplements
  20. 20. Health and longevity are affected not only by what we eat and don’t eat but also by when we eat and how long we fast between meals. Recommended daily fasting for 16 hours – time body takes to use up stored sugar. Eating between early morning and early evening is healthier than snacking at night. Author also recommends skipping breakfast as part of intermittent fasting may contribute to a longer, healthier life. Fasting
  21. 21. Sufficient and sound sleep is one of the most important aspect of healthy leaving. Study suggest that people whose sleep was often disrupted had a 1.68 times greater risk for cognitive impairment, including Alzheimer’s, than people who slept well. Sleep
  22. 22. Studies suggest that who engaged in mental exercises were able to maintain the ability to reason and memory for 10 years longer than the control group Stay Mentally Sharp
  23. 23. There is a significant amount of data from scientific studies that suggest people who have a strong sense of purpose are healthier and enjoy a higher quality of life than people who do not. Purpose and Positivity Studies have found that being optimistic and positive is associated with a lower risk of cardiovascular events, while being pessimistic is linked to higher risks of these events.
  24. 24. • Exercise • Aerobics: Daily 3 miles running or 10 miles cycling • Strength training: once a week • Balanced nutrition and 16 hour Fasting • Sufficient Sleep and sleep tracking with Fitbit • Stay mentally sharp by doing research • Supplements • NMN+ (believed to activate genes that are related to longevity) • Aspirin (to avoid deep vein thrombosis) • Metformin What Author Does
  25. 25. Metformin Metformin is a generic, relatively inexpensive, type-2 diabetes drug that helps correct body’s faulty glucose production by improving insulin action on the liver.
  26. 26. Metformin Evidence suggests metformin also targets cellular aging. In human studies, it was seen that diabetics who were taking metformin and suffering from other diseases had lower mortality ( by 17%) than people who were not diabetic, had less obesity and fewer diseases in general. Metformin reduces cardiovascular-disease outcomes by 40%.
  27. 27. Metformin Mild Cognitive Impairment (MCI) patients taking metformin showed improvement in executive function- such as attention and memory- after just 8 weeks. Additional studies showed better survival rates among the diabetes on metformin than among the control group. Metformin has a restorative effect on cells that ultimately delay onset of diseases and increases health span. Author is currently doing Targeting Aging with Metformin (TAME) study to prove that we can target the biology of aging itself.
  28. 28. Bright Horizons
  29. 29. 30,000 significant difference between centenarians and control group Protein based clock to determine Biological age Personalized medicine to target aging and other diseases Biomarker identification for early detection of diseases High-oxygen treatment in pressurized cabins Reversing Cellular aging The “Yamanaka Factors”
  30. 30. Ability to reverse aging is already contained within human body. An embryo is formed by the genetic material form Parents. But Life of an embryo start at age zero.
  31. 31. THANK YOU
  32. 32. Key Takeaway Exercise BMI 27 Sleep Mental exercise Positivity Purpose Mediterranean Diet Calorie restriction 16 Hour Fasting Microbiome friendly Vitamin supplement Metformin Food Body Mind Micronutrients

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