The dream of being eternally young is something they have shared since celebrities even vampires in fiction, has obsessed man since we have evidence of his concerns and thoughts embodied on the walls of caves. Death and old age is something natural (although not for some animal species such as the jellyfish Turritopsis nutricula), nevertheless, the human being has tried to reverse them in many waysfrom pacts with the devil to herbs or miraculous substances, obviously without success.
According to the WHO, aging is accumulating cellular and molecular damage over time, thus gradually reducing the subject’s physical and mental capacities. This makes you more vulnerable to diseases, increasing the predisposition to die. During biological aging, shortening of telomeres occursthe ends of chromosomes whose main function is to protect the genetic material carried by the rest of the chromosome.
As the cells of the body divide to multiply and thus regenerate tissues and organs, a process that is carried out constantly, they become shorter until they can no longer protect the DNA. For now this process cannot be reversed, nor can telomeres grow during youth in order to age more slowly, however, there are external factors that can accelerate this process. In other words, there are lifestyle habits or even environmental factors that can have a direct impact on the aging process, accelerating it.
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Even in minimal doses, alcohol does not provide any benefit to the body, quite the contrary. So the recommendations to have one glass of an alcoholic beverage a day are unfounded. Unless the comparison is about whether it is healthier a drink or ten a day. Some studies link alcohol intake to oxidative stress (induced by ethanol) and damage by hydroxyethyl free radicals generated during ethanol metabolism.
Others research link brain damage and cognitive decline, not only in adults, but in adolescents with problems such as an intermediate neuroinflammatory response in the hippocampus and frontal cortex, which can persist into adulthood. Even prolonged intake is linked to a most risk of suffering from dementia.
Skip the dairy
There are people who do not like the taste of cheese or others who have lactose intolerance, situations that can lead to completely dispensing with dairy products in the diet. An error by which years can be added to the body and, at the same time, subtract years from life. According to an analysis of scientists from the School of Nutrition and Dietetics of the University of Antioquia. Colombia, one of the most notorious deficiencies detected by the frequency of daily food intake was calciumrepresented by the low consumption of dairy products.
Proving that calcium intake is inadequate in older adult populations around the world, leading to bone mineral loss and increased risk of fractures. In addition, calcium and vitamin D have been shown to protect against osteoporosis and reduce the rate of bone loss in later life. A time when the body suffers a reduction in gastric acid due to atrophic gastritis, which limits the bioavailability of this mineral at these ages.
According to analysis elaborated by researchers from the Center for Research in Food and Development of Mexico, a high consumption of processed meat is associated with the shortening of telomeres. In most studies, telomere length is positively associated with moderate physical activity. Therefore, a healthy diet and moderate physical exercise could mitigate telomere wear, in addition to reducing oxidative stress and inflammation.
Also, researchers of the CIBER of Obesity and Nutrition (CIBEROBN), attached to the University of Navarra, revealed that a high consumption of ultra-processed foods, specifically more than three servings a day, accelerates cellular aging. The effect that the consumption of this type of food has on the body is that of a shortening of telomeres. Ultra-processed foods are carbonated drinks, sausages and hamburgers, industrial pastries, shakes, some sugary cereals and industrially manufactured pizzas.
eat little protein
Low protein intake, especially proteins of high biological value, such as dairy, meat, fish and shellfish, on a daily basis is related to aging. Proteins are necessary for the maintenance of body cell mass. Specifically, a healthy adult requires between 0.9 and 1.1 grams of protein per kilogram of weight per day, depending on the Pan American Health Organization. This represents a risk for not only protein deficiency but also other nutrients such as niacin, thiamin, iron, zinc and vitamin B12.
add too much salt
exist evidence recent studies confirming that a high intake of salt reduces life expectancy. Excess sodium can harm vascular and cardiac health, producing hypertension, promoting weight gain that can affect the kidneys and even the brain. It affects in many ways since according to an investigation published in the Journal of Clinical Investigation points out that consuming more salt does not make you drink more, but on the contrary, it reduces fluid intake. In the long term, this translates into increased fluid retention and weight gain.
take too much sugar
A group of scientists from the Geisel School of Medicine in Dartmouth, USA, verified how sugar stimulates the glycation of cells, which accelerates aging. “The increase in glucose causes it to bind to proteins such as collagen and elastin, in a process called glycation, thus making the AGE (Advanced Glycation End Products) appear, which cause inflammation, oxidation and deterioration at the cellular level. Collagen, by glycosylating, sees its structure altered, affecting the elasticity and appearance of the skin”, says Irene Gómez, pharmacist and dietician-nutritionist.