Living a Healthy and Long Life: The Role o

Living a healthy and long life is a dream for most people, motivating scientists to explore methods for enhancing longevity. This enduring interest in extending human lifespan can be traced back to 1838 when the first longevity article was published (1). Since then, the quest for longevity continued with determination leading to a significant breakthrough in aging research: the discovery of telomeres and their relationship with aging. 

Aging is a complex biological process that involves cellular division and replication to replace damaged or dead cells, supporting growth and development. However, this process gradually becomes less efficient as humans age, leading to a decline in overall organ function and tissue health. While various factors, including genetics, influence aging, scientists have identified telomere shortening as the hallmark of the aging process. Chromosomes, comprised of DNA strands and housed within each cell's nucleus, serve as the genetic blueprint for humans. Telomeres are the protective caps of these chromosomes, protecting them from degradation and ensuring genetic stability during cell division. Thus, telomeres play an essential role in maintaining the integrity of genetic material. Telomeres shorten each time a cell divides during the natural process of cell division as humans age. When telomeres reach a critical length, they can no longer provide protection, causing cell division to cease and eventually leading to cell aging and death (2). This contributes to age-related diseases such as Alzheimer's, heart disease, and diabetes. Therefore, preserving and maintaining telomeres is crucial for promoting longevity.

Oxidative stress is a significant contributor to telomere shortening. During cellular metabolism, which is the routine process of producing energy for cell growth and repair, harmful free radicals are produced as by-products. However, they are normally neutralized by the existing cellular antioxidant defense system. When cells encounter detrimental external factors, these free radicals can accumulate in amounts that exceed the cellular defence ability, causing oxidative stress. This can damage cellular components, including DNA and proteins, and ultimately promote telomere shortening.

Scientists have identified several factors that play a key role in reducing oxidative stress, thereby promoting longevity. These factors include:

Exercise

Regular physical activity has always been associated with overall health. Studies have shown that regular exercise could slow down cellular aging by increasing natural antioxidant levels and reducing oxidative stress-related damage, which helps maintain telomere length. Recent research suggested a link between fast walking pace and longer telomeres, associated with better health and aging. Hence, it is recommended to stay active through regular activities such as walking, swimming, or yoga to maintain muscle strength and slow the aging process (3,4).

Diet

Nutrition plays a pivotal role in regulating the aging process. Researchers have discovered that consuming a healthy, balanced diet helps maintain cellular health and decelerate aging. Antioxidant-rich foods such as berries, dark leafy greens, citrus fruits, and fish protect telomeres from oxidative stress and delay the progression of age-related diseases. Conversely, a poor diet lacking essential nutrients and excessive consumption of processed meat and sugary drinks accelerates aging and shortens telomeres. Inadequate vitamin intake can also contribute to accelerated aging, with vitamin D and C deficiency linked to shorter lifespans and associated with aging (5,6,7,8,9). 

Stress

Chronic and early childhood stress has been associated with older biological age and an increased risk of early onset of age-related disease. Stress affects various aging processes via stress hormone mediators that drive biological aging pathways leading to increased oxidative stress, which can accelerate the erosion of telomeres.

It is crucial to manage and reduce stress's impact on the body by incorporating stress reduction and management practices such as meditation, mindfulness, deep breathing, yoga, and regular exercise to help mitigate the harmful effects of stress. Noteworthy, seeking professional help is crucial for overall well-being. Reducing stress levels can improve cellular health, hence promoting telomere maintenance and overall well-being (10,11,12,13). 

Smoking and Alcohol

The correlation between smoking, tobacco use, and declining health is well-established. Numerous studies have shown that smokers have shorter telomeres compared to non-smokers. Smoking cause generation of free radicals that cause oxidative stress and inflammation, ultimately resulting in significantly shortened telomeres and triggering cellular damage and death. Additionally, smoking impairs collagen synthesis, leading to decreased skin elasticity and premature aging (14,15,16).

Similarly, excessive alcohol consumption is also linked to accelerated aging. According to a study from Oxford University that examined data from about 250,000 people, excessive alcohol consumption resulted in shortened telomere length, ultimately increased the risk of age-related diseases (17). 

Sleep

Numerous studies have investigated the association between sleep duration and telomere length across various age groups. The results demonstrate that sleep duration plays a significant role in preserving the mechanisms responsible for maintaining telomeres, ultimately contributing to healthy aging. Notably, individuals who sleep fewer hours per night tend to have shorter telomeres compared to those who enjoy longer periods of sleep. Therefore, to support healthy aging, It is recommended to establish a regular sleep routine for 7-8 hours of high-quality sleep each night (18,19,20).

Sun and Other External Factors

While UV radiation is necessary for normal physiological function, excessive sun exposure can have adverse health effects and accelerate skin aging. About 80% of visible facial aging signs are attributed to UV exposure. This is because It triggers the production of reactive oxygen species in cells, causing oxidative stress and cellular damage. Therefore, it is crucial to shield the skin from the sun's potential harmful effects and limit the exposure time.

In addition, many other external/environmental factors can impact healthy aging, due to being a source of free radicals, such as pollution, cigarette smoke, and certain pesticides and cleaners (17,21).

Conclusion

The growing focus on extending lifespan goes beyond merely increasing the length of life; it also focuses on living healthier. Numerous breakthroughs have emerged through dedicated research efforts to understand the potential for improved well-being, paving the way for effective strategies and guidance on achieving longevity. While various factors can disturb the biological balance of the cells and body, adopting a smart lifestyle choice becomes necessary; These include a healthy diet, regular exercise, adequate sleep, managing stress, and avoiding harmful behaviours such as smoking. Embracing these lifestyle choices can contribute to a longer and healthier life, slow the aging process, and mitigate age-related diseases, allowing us not only to age gracefully, but to add few more years to our life.

References: 

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