Best Anti-Ageing Tips, Treatments, and Supplements
As age increases our physical and mental health also changes. These changes can be cognitive or psychological and lead to emotional disturbances and reduced social interactions. This guide covers the science of ageing, types of ageing, anti-ageing tips, treatments, and anti-ageing supplements. Read till the end to discover the best supplements for maintaining a healthy life.
Science Behind Ageing
Ageing is a complex process that involves the accumulation of various molecular and cellular damage over time. As an individual ages, his/her physical and mental abilities decrease and there's a risk of getting diseases. These changes are neither linear nor consistent.
Gerontology is the study of the ageing process-biological, physiological, and sociological aspects of human development and changes across the lifespan. It is derived from the Greek word geron means old man and logy means the study of. It involves the study of physical, mental, and social changes in older people.
Types of ageing
Ageing is different. Not only do we have age but the cells that reside in our body also have certain age. It is of four types: Chronological, Biological, Psychological, and Social.
It is the amount of time or years from birth to the present day. It is in years and is the most common method of calculating an individual's age.
Biological age describes the age at which your body behaves and feels. It varies from person to person. Each of your organs and tissues has its biological age. It indicates how much damage is done to your body. You can know your biological age by epigenetic test.
Psychological ageing is linked with changes in the brain or underlying psychological issues which could affect cognitive functions. It can be affected by neurodegenerative disorders like dementia, Alzheimer’s etc.,
Social ageing is defined as the change in an individual’s roles and relationships with relatives, friends and organisations. It can differ from one to another, it depends on the society. It includes assumptions and expectations of those around us.
Causes of Ageing
When we age our body undergoes a lot of changes due to environment, nutrition and lifestyle habits. If you can reverse these ageing hallmarks then you can promote longevity and extend the number of years you live. The hallmarks of ageing are
- Genomic stability
- Telomere attrition
- Epigenetic alterations
- Loss of proteostasis
- Deregulated nutrient sensing
- Mitochondrial dysfunction
- Cellular senescence
- Stem cell exhaustion
- Altered intracellular communication
- Compromised autophagy
- Dysregulation of RNA processing
- Microbiome disturbances
- Altered mechanical properties
Anti-Ageing Tips for a healthy lifestyle
To slow down ageing you should adopt a healthy lifestyle. Here are a few anti-ageing tips that can help maintain overall well-being. Consider incorporating these tips into your life.
Exercises like squats, burpees, and running increase blood flow, which means more oxygen is transported to the skin cells. This circulation promotes collagen production preventing saggy skin. When we sweat, the body removes toxins in our body leading to healthy skin.
A diet rich in vegetables, fruits, proteins etc., is essential for individuals to promote healthy skin. Good nutrition slows down ageing and promotes youthful skin. Include antioxidants like vitamins C and E that protect skin cells from free radicals. Stay hydrated to maintain skin moisture. Foods such as papaya, red bell pepper, blueberries, etc., are good for health.
Maintaining your gut health
Our gut represents an important element of our immune systems hence we should aid it with immunity-boosting meals. Gut flora is the foundation of good health, so choose foods that support it, such as garlic, onion, artichokes, oats, and fermented foods like sauerkraut (finely cut raw cabbage, fermented by various lactic acid bacteria).
A healthy gut also majorly impacts our mental and physical well-being, as the gut is linked to the brain via the vagus nerve.
The best anti-ageing foods are fruits like blueberries, avocados, pineapple, coconut, oranges, papaya, and strawberries, etc., Vegetables like broccoli, bell peppers, yellow squash, kale, carrots, pumpkin, spinach, etc., Flaxseeds, legumes, dark chocolate, salmon, scallops and mushrooms.
Get Enough Sleep
Sleep is a major contributor to the ageing process. Make sure to reduce screentime, the bedroom dark and quiet, avoid alcohol before bedtime, eat light food, and avoid sugary foods to get good sleep.
Manage your stress
Manage stress by using relaxation techniques such as meditation, practising deep breathing, exercising, etc., Avoiding unnecessary stress, accepting the things you can't change, and connecting with others. Open up and speak what you want to so that you will not be bottled up with emotions.
Drink plenty of water
Adequate water intake is very important for well-being. Drinking water hydrates your skin, detoxes your body, improves blood flow, reduces puffiness, carries nutrients, lubricates your joints, and carries oxygen to your cells.
Load up on Vitamin C
Vitamin C is a powerful antioxidant that fights free radicals in the body. It plays a key role in collagen synthesis and reduces inflammation. Foods like citrus, peppers, and kale can reduce the signs of ageing as they consist of vitamin C.
Maintaining strong social connections with family, friends, colleagues etc., will support your mental health and engaging in meaningful conversations, and activities keeps your mind sharp and can reduce stress, anxiety or depression. People who tend to have good social lives, live longer.
During fasting, particularly when glucose and glycogen are depleted, it switches to using fat as an energy source. Intracellular ATP levels fall as a result. Reduced ATP levels trigger the activation of cellular energy sensors like AMP-activated protein kinase (AMPK) leading to autophagy. Fasting also helps in reducing calorie intake for specific time periods.
Treatments for anti-ageing
There are certain ageing treatments that remove wrinkles, fine lines, and age spots. A few are given below:
- Botox therapy
- Chemical peels
- Fractional laser skin resurfacing
- Dermal Fillers
- Nonablative skin rejuvenation
Anti-ageing supplements help reduce wrinkles and fine lines on your skin. They also play a role in maintaining overall health. Examples include spermidine, trans-resveratrol, NMN, collagen, ashwagandha, triphala, tulsi, neem capsule, coQ10 etc.,
Benefits of Anti-Ageing Supplements from Decode Age
LongeVit Consists of a powerful compound called NMN produces more energy, improves heart and brain health, enhances bioavailability, provides peaceful sleep, and regulates glucose and lipid metabolism.
ResVit consists of a potent anti-oxidant trans-resveratrol that activates a group of proteins called sirtuins which play an important role in cellular processes such as DNA repair, cell survival, controlling inflammation, antioxidant activity, and metabolism which makes them good as anti-ageing compounds.
SeneVit consists of fisetin, Piper longum, quercetin, and apigenin work together by removing senescent cells from our body, fighting with free radicals, boosting energy metabolism, protecting neurons, and enhancing bioavailability.
Nicotinamide mononucleotide is a precursor to nicotinamide adenine dinucleotide. As we age, NAD+ levels naturally decrease due to reduced production and increased usage. This decline will have an effect on our overall health as we get older leading to age-related diseases like Alzheimer’s disease. NMN increases NAD+ levels, repairs DNA, activates sirtuins, stabilises telomere length, and improves cognitive and cardiovascular function.
Trans-resveratrol ia a compound that is an antioxidant that neutralizes free radicals in the body that are responsible for skin ageing and age-related diseases. It activates sirtuins which are responsible for DNA repair, cell survival, inflammation, and metabolism. It also lowers bad cholesterol, decreases inflammation, and slows down the ageing process. It supports brain health by protecting cells from oxidative stress and also inhibits angiogenesis i.e., the formation of new blood vessels in cancer.
Fisetin is a flavonoid found in strawberries, apples, and grapes is a popular senolytic. It eliminates senescent cells that harm neighbouring cells and tissues. It works by inhibiting the anti-apoptotic pathway in senescent cells. It also reduces inflammation by inhibiting the mTOR pathway and protects the skin from UV radiation.
Quercetin a flavonoid present in onions, grapes, red wine, green tea, and berries offers a wide range of health benefits. It is an antioxidant and anti-inflammatory compound as it helps in fighting oxidative stress and inhibiting enzymes responsible for inflammation. It also induces cell death in cancer cells, reducing metastasis and protecting neurons from oxidative damage, preventing aggregation of proteins responsible for neurodegenerative diseases. Additionally, it shows antimicrobial activity by preventing bacterial infections.
Spermidine is a polyamine, that plays a key role in cellular function and survival by inducing autophagy. It provides many benefits such as reducing stress, protecting the cardiovascular system and neurons, reducing and protecting skin from inflammation and UV radiation, and reducing blood pressure.
Calcium Alpha-ketoglutarate is a molecule in the Krebs cycle that determines the rate of the citric acid cycle of an organism and is an important source of glutamine. It plays a key role in neuroprotection, skin health, cancer, inflammation, oxidative stress, osteoporosis, muscle recovery, energy metabolism, and anti-ageing.
Trimethylglycine consists of three attached methyl groups and is found in beetroot. It decreases homocysteine levels to maintain heart health and provides methylation support, produces carnitine- an amino acid that breaks fat into energy, boosts athletic performance, and improves depression. When taken with NMN it promotes cellular health and slows down ageing.
The ageing process is complicated and influenced by factors such as genetics, and environmental stress leading to cellular damage. There are two ageing theories programmed theory and damage theory of ageing. To fight the effects of ageing one should make changes in their lifestyle like getting enough sleep, eating healthy food, exercising, etc., which will make you live longer. Anti-ageing supplements like NMN, resveratrol, spermidine, etc., give you benefits such as protecting the heart, improving brain function, reducing inflammation, fighting ROS, increasing energy levels, etc.,
1) What is the best age to start an anti-ageing skincare routine?
A skincare routine should be started in early 20s. The early 30s should include antioxidants, retinol, and vitamin C which support collagen production.
2) Can anti-ageing foods replace skincare products and treatments?
The use of skin care products and treatments cannot totally be replaced by anti-ageing foods. It's important to remember that food alone cannot give all the benefits of skincare products and treatments, even while a good diet rich in particular nutrients might help to improve skin health.
3) Are there any natural remedies that effectively reduce signs of ageing?
There are many natural remedies that help reduce signs of ageing such as a healthy diet, hydration, antioxidants, sun protection, green tea, good sleep, facial massage, etc., and can reduce the signs of ageing.
4) Can anti-ageing supplements replace a healthy diet?
No, anti-ageing supplements shouldn't be replaced with diet but can be an addition to your health. Because whole foods contain nutrients like vitamins, minerals, fibres, antioxidants, and phytochemicals which won't be present in supplements in good quantity.
5 Are there any side effects associated with anti-ageing supplements?
Yes, there are a few side effects associated with digestion like bloating, nausea, constipation, and allergic reactions like breathing difficulties, swelling, rashes, or anaphylaxis, when interacted with medications like blood-thinning medications results in bleeding, excessive consumption leads to toxicity, with fatigue to severe organ damage.