Guide
As a qualified "anti-aging master", how can you not know the ever-changing life extension technology?
Pay attention to the time school to chase the new express column, here contains the freshest life extension information, take you to the first time to link the world's cutting-edge longevity technology trends.
Recently, podcasts have become popular abroad, and podcasts can be popularly understood as a video or audio version of a blog. The famous "godfather of anti-aging" David Sinclair also fell in love with the form of podcasting, and he has currently posted a total of 8 episodes on his personal podcast, which is loved by everyone, and the number of video views ranges from hundreds of thousands to more than one million. In the video, he talked about how to eat, how to exercise, the advantages and disadvantages of various supplements and other topics that anti-aging people are most concerned about.
First of all, we will introduce David Sinclair, a professor of genetics at Harvard Medical School, co-director of the Paul F. Glenn Center for Aging Biology, the discoverer of the anti-aging effects of resveratrol, and selected by Time magazine as one of the "World's 100 Most Influential People". His 2019 book, Lifespan: Why We Age and Why We Don't Have To, which topped the New York Times and Amazon bestseller lists, is a book that puts readers on the forefront of anti-aging science.
This time, Pie brings you the seventh episode: the science of keeping the brain healthy. In this episode, David Sinclair and another host explore the relationship between aging and the brain. They first reviewed past research and evidence related to the rate of brain aging, highlighting the important effects of aging on cognitive function, as well as the behaviors and lifestyles that should be adopted to achieve brain health.
Here are some of the highlights that Sinclair talks about in this episode that the faction summarizes for everyone.
Longevity Paradox: Our brains age more slowly than the rest of our body, but because modern medicine helps us live longer, more people suffer from cognitive decline, Alzheimer's, and dementia
The size of the brain decreases by about 5% every decade after the age of 40, and the average age of onset of dementia is 80 years.
The eyes are not only the windows of the soul, but also the windows of the brain, always pay attention to eye health!
Supplementing with 1 gram of omega-3 fatty acids per day is a good idea, especially in a plant-based diet (of course, consult a doctor first)
Nutritional tips for brain health: (1) follow a Mediterranean diet or a meat-less diet; (2) if you follow a plant-based diet, supplement B6, B3, omega-3, DHA, EPA; and (3) control blood sugar
Exercise doesn't just make you feel better, you think better
"As you get older, you lose your ability to sleep, and if you don't sleep well, you lose your ability to fight aging."
Aging with the brain
The neural biological clock is ticking all the time — what you do in your 20s and 30s can affect cognition and aging later in life.
Cognitive decline isn't just a disease in later life, it starts in middle age
The brain differentiates at a different rate than the rest of the body's cells, so the brain ages significantly slower than the rest of the body, which may also be related to the brain's natural protection (i.e., not being exposed to ultraviolet light).
By keeping the body young, we can help keep the brain healthy
Adversity mimetics
Adversity mimetics are substances that mimic biological adversity and contribute to prolonging life and healthy lifespan. Adversity can promote signal activation of survival circuits and turn on specific survival genes, mainly including the following three types:
(1) mTOR - senses the level of amino acids in cells
(2) AMPK – Perceived Energy/Glucose
(3) sirtuins – perceiving NAD+
All three adversity mimes work together, sirtuins activate AMPK, AMPK activates sirtuins and mTOR, mTOR mobilizes protein recovery and makes new proteins (AKA autophagy)
Improves a healthy lifestyle for the brain
Mediterranean diet: A large number of studies have shown that the Mediterranean diet can prevent brain aging, and even reverse some signs of brain aging, if you want to understand the Mediterranean diet, you can pay attention to us, flip through historical articles, we have mentioned the Mediterranean diet many times.
If you choose a plant-based diet, you can choose to supplement folic acid with vitamins B6 and B3.
Adequate vitamin B12 is guaranteed, and low levels of B12 can lead to errors in DNA methylation, which can accelerate dementia.
The brain needs fat to protect it from inflammation and damage, omega-3 fatty acids are very important components, generally choose to eat fish and shrimp foods, such as salmon, mackerel, krill, sardines, if you do not eat enough fish, you can consider appropriate supplementation of EPA/DHA in omega-3, men need about 1.6 grams, women need about 1.3 grams. It is also possible to obtain omega-3s from plants α-linoleic acid, mainly flaxseed, chia seeds, and seaweed.
Exercise is important, and aerobic exercise and walking can improve cognitive abilities, especially for the elderly. Exercise in later life is more important than ever