Periodically, news reports appear about an “anti-aging pill” and new methods to live longer. Some leading scientists are convinced that humans can live up to 150 years, while others focus on extending youthfulness and health. We have examined which approaches to longevity actually work today, and what still remains a scientific fantasy. In the 20th century, thanks to advances in medicine, the average life expectancy increased by 30 years. Since then, progress has noticeably slowed. Aging is one of the most difficult challenges for modern medicine. The number of aging people in the world is growing rapidly. According to UN estimates, by 2050, every sixth inhabitant will be over 65 years old. This increases the number of age-related diseases: heart attacks, strokes, cancer, diabetes, and nervous system disorders. These are the cause of over 70% of deaths worldwide. Therefore, it is not surprising that researchers are trying to understand how to slow down or even reverse the process itself. Basic biological mechanisms of aging The deterioration of the body largely originates from the wear and tear of cells. It significantly affects how organs and tissues function and maintain normal balance. Over time, cells gradually lose the ability to multiply, transform into other cell types, and perform their normal functions. In 1961, scientists first established that, for example, connective tissue cells (fibroblasts) cannot divide forever; their existence is limited. It was discovered that several complex mechanisms control aging. Scientists answered 10 questions about the genes of longevity In 2013, a cohort of researchers characterized aging in mammals (and other organisms) as a process consisting of nine key hallmarks: DNA instability (damage to genetic material). Telomere shortening (the protective ends of chromosomes). Accumulated impact of external factors on DNA. Disruptions in the proper folding and disposal of proteins. Impaired nutrient sensing. Poor performance of mitochondria (the cell’s energy centers). Cellular “fatigue.” Stem cell pool depletion (cells for regeneration). Disrupted intercellular communication. The understanding that aging is not a single process but a collection of dysfunctions provides concrete targets for developing new drugs and therapeutic methods. How to reach 100 years: facts and myths about centenarians from “Blue Zones” Myths and Reality of Longevity Chinese “Elixirs of Longevity” The media often reports on ancient Chinese formulas, specific herbs, or modern but little-known complexes (such as those with the NMN molecule or resveratrol) that hypothetically can prolong life. NMN (nicotinamide mononucleotide) and resveratrol (from red wine) have shown encouraging results in aging studies on yeast and mice, improving some cellular functions. However, large-scale, long-term clinical trials in humans that would confirm the ability of certain substances to extend human life by years do not yet exist. Dosages and duration of intake for humans remain unclear, and their effectiveness is often exaggerated. Future research may lead to significant breakthroughs in combating aging and age-related diseases. Scientists are exploring various substances and drugs and are optimistic, but there are no reliably working solutions at the moment. Calorie Restriction (Dietary Limitation) A study published in Nature Aging found that prolonged calorie restriction can slow down biological aging in healthy adults. People who reduced their calorie intake by 12% over two years slowed the aging process by 2–3%. Although this effect is modest, it is assumed that it may cumulatively increase over time. Preliminary data suggests that such slowing down could reduce the risk of death by 10–15% over a 10–15 year period. However, the authors themselves point out that the data obtained has limitations: The slowing was recorded based on only one DNA modification (one aging marker). To assess the full impact on diseases and biological age, other molecular processes of decline must also be analyzed. The study lasted only two years. More extensive and long-term monitoring is needed to definitively confirm that calorie reduction actually leads to improved well-being and increased lifespan. Chinese researchers have developed a pill that could help people live to 150 years What actually contributes to increased lifespan Geroscientists and clinicians highlight several key factors that are proven to influence longevity and reduce the risk of premature death: Quitting smoking. This is the most crucial step. It can add 6–8 years to life, especially if quit at a young age. Risks associated with cardiovascular diseases and lung cancer significantly decrease 10–15 years after quitting tobacco. Regular physical exercise. Active individuals live on average 7 years longer. An analysis of physical activity and medical data of more than 100,000 people over 30 years showed that people who engaged in moderate physical activity (150–300 minutes weekly) or vigorous physical activity (75–150 minutes weekly) had a 20–21% and 19% lower risk of dying from any cause, respectively. Adopting healthy eating patterns can add up to 8–10 years of life. It is also important to control body weight, as excess weight affects life expectancy. Sleep and social environment. 7–8 hours of quality sleep per day help minimize the risks of developing heart disease and diabetes. An analysis of data from over 300,000 people revealed that a lack of social contact increases the risk of premature death by 50%, which is comparable to smoking 15 cigarettes daily and exceeds the impact of obesity or insufficient physical activity. Why immortality and life up to 150 years remain hypothetical for now Immortality and life significantly exceeding the current recorded maximum (around 122 years) currently remain in the realm of scientific theories, predictions, and fundamental research, rather than practical guidelines. As we mentioned earlier, aging is a combination of dozens of interconnected processes. A universal cure for old age would need to affect all these processes simultaneously, which is currently technically and biologically unattainable. There is an evolutionary limit to lifespan inherent to each species. Although medicine can combat diseases leading to early death, the fundamental mechanism of cellular decline and wear remains. Researchers still do not fully understand how all the molecular circuits of aging function and exactly which genes need to be activated or deactivated to achieve immortality. Therefore, today, the most effective and proven methods are related to lifestyle, not medical interventions. Centenarians shared 7 recommendations on how to stay in shape Conclusion Researchers do not yet know how to influence the aging process. Quitting smoking, regular physical activity, a healthy diet, quality rest, and strong social connections actually help extend life and maintain health. Popular “anti-aging pills” and calorie restriction are currently proven mainly in animals or small studies.
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