Unlocking the Secrets of Longevity

Ageing is a complex and multifaceted biological process characterised by the progressive decline in physiological function and the increased susceptibility to diseases. Understanding the fundamental mechanisms underlying ageing is critical for developing interventions that promote healthy ageing and longevity. Scientists have identified various hallmarks that hold the key to the secrets of longevity, offering practical solutions to treat age-related challenges and awaken the body’s innate repair system. Let’s dive deep and explore our seven main hallmarks of ageing from both Ayurvedic and scientific perspectives.

Inflammaging refers to the chronic, low-grade inflammation that occurs as we age. This persistent inflammation significantly impacts our health, contributing to various age-related diseases and conditions. The primary cause of inflammaging is the buildup of cellular debris and "zombie cells"—damaged or abnormal cells that resist programmed cell death. Over time, these cells accumulate and release inflammatory signals, perpetuating a cycle of chronic inflammation that can lead to tissue dysfunction and organ damage.

In Ayurveda, the concept of inflammaging can be understood through the lens of "Ama" (toxins). Ama is the result of impaired digestion and assimilation, leading to the accumulation of metabolic waste and toxins in the body. This buildup of Ama blocks the body's minute channels, known as "srotas," which are responsible for transporting nutrients and expelling waste. When these channels are obstructed, it disrupts the proper functioning of tissues and organs, causing damage and contributing to chronic inflammation.

• Poor digestion
• Unhealthy lifestyle and dietary habits
• Chronic stress
• Poor sleep
• Environmental toxins

• Seasonal cleanse
• Stress management techniques
• Rhythmic eating
• Healthy eating guidelines
• Morning and evening rituals
  
  

DNA, the blueprint for our cells, encodes all genetic information. As we age, DNA repair systems decline due to genomic instability, telomere shortening, epigenetic alterations, and loss of proteostasis (protein homeostasis).

1. Genomic Instability: Our DNA is constantly under attack from both external (UV radiation, environmental toxins) and internal (poor diet, chemicals in our skincare) factors. Thanks to innate repair systems in our body, thesseek out these Compromised DNA repair mechanisms accumulate mutations.
2. Telomere Shortening: Telomeres, protective caps at chromosome ends, shorten with each cell division until cells become senescent or die.
3. Epigenetic Alterations: Environmental factors and lifestyle choices can lead to changes in the epigenome, affecting gene expression.
4. Loss of Proteostasis: Aging reduces the body’s efficiency in removing cellular waste, resulting in damaged and misfolded proteins.

Ayurveda addresses these root causes by recognizing that our current epigenome is shaped by habits, diet, digestion, stress, and environmental factors. DNA correlates with Prakriti (unique body constitution), and epigenome changes reflect Vikriti (imbalance).

• UV radiation
• Environmental toxins
• Poor lifestyle and dietary choices
• Stress
• Sleep issues
• Inflammation

• Fasting
• Exercise
• Hydration and nutrition

As we age, the production of key hormones like sex hormones, growth hormones, and DHEA naturally declines. This leads to symptoms such as slow metabolism, weight gain, loss of muscle and bone mass, mood swings, sleep problems, and low libido.

Ayurveda views hormonal imbalances through the lens of the three doshas—Vata, Pitta, and Kapha. The goal is to balance the aggravated doshas, restore tissues, and remove toxins. While Ayurveda can't prevent natural hormonal changes like menopause, it can help manage pathological imbalances related to conditions like diabetes and thyroid disorders.

• Normal physiological changes
• Poor lifestyle and dietary habits
• Insulin resistance
• Stress
• Environmental factors

• Diet and lifestyle adjustments
• Stress management
• Supplements

Mitochondria, the cell's powerhouses, convert food and oxygen into energy. Healthy mitochondria are crucial for abundant energy levels, strong immunity, and vitality. Aging reduces both the quantity and functionality of mitochondria.

In Ayurveda, energy production is linked to Prana (life force) and Agni (digestive fire). Prana, the air we breathe, kindles Agni, which converts food into energy for vital functions.

• Digestive issues
• Inflammation
• Toxin buildup
• Oxidative stress
• Reduction in Co-Q10 and antioxidants

• Pranayama (breathing techniques)
• Digestive health support
• Yoga
• Diet and lifestyle modifications

Aging can impair cells' ability to sense nutrients, essential for normal growth and regeneration. This imbalance leads to increased food intake and reduced energy expenditure.

Ayurveda emphasises that we are what we digest, not just what we eat. A balanced diet, lifestyle, and strong digestion are key to maintaining proper nutrient sensing.

• Unbalanced diet and lifestyle
• Stress
• Poor digestion

• Rhythmic eating
• Detox
• Digestive support

Did you know that over 70% of your immune cells reside in your gut? This makes the health and diversity of your gut microbiome crucial for maintaining a strong immune system. As we age, the diversity of our gut microbiome naturally decreases, which can weaken both our digestion and our immune defences. A less diverse microbiome can lead to issues like poor digestion, increased inflammation, and a compromised immune response, making us more susceptible to illnesses.

In Ayurveda, the concept of Agni—or digestive fire—is fundamental to overall health. A strong Agni requires a thriving, diverse gut microbiome, which in turn supports a robust immune system, known as Ojas. Essentially, Ayurveda teaches us that a healthy digestive system fosters a balanced microbiome, which is the foundation for a strong immune response and overall vitality.

To support and enhance your gut health and immunity, consider incorporating these time-tested practices into your routine:

• Probiotics: These beneficial bacteria support a healthy microbiome. Look for high-quality probiotic supplements or include fermented foods like yogurt, kefir, and sauerkraut in your diet.
• Nourishing Diet: Eat a diverse range of whole foods, including fruits, vegetables, whole grains, and lean proteins to provide essential nutrients for your gut flora.
• Healthy Lifestyles: Engage in regular physical activity, get adequate sleep, and avoid excessive stress to keep your gut and immune system functioning optimally.
• Meditation: Regular meditation can help manage stress, which is known to negatively impact gut health and immunity.
• Rhythmic Eating: Establish a consistent eating schedule to regulate your digestive system and support microbiome health.
• Detox: Periodic detoxes can help eliminate toxins from the body and promote a balanced gut environment.
• Digestive Support: Consider herbal supplements and digestive aids that support gut health, such as ginger, peppermint, and fennel.

By embracing these strategies, you can maintain a healthy microbiome and a resilient immune system throughout your life.

Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in your body. Free radicals are by-products of breathing and other metabolic processes. While our bodies produce antioxidants to neutralize these harmful molecules, the efficiency of this defense system declines as we age. This decline leads to increased tissue dysfunction and accelerates the aging process.

In Ayurveda, Rasayanas—rejuvenative herbs and compounds—are known for their rich antioxidant properties. These potent remedies help protect the body from oxidative damage and support overall health and longevity.

To minimise oxidative stress and its impacts on ageing, incorporate these effective strategies into your lifestyle:

• Rasayanas: Integrate Ayurvedic rejuvenative herbs like Ashwagandha, Amalaki, and Guduchi into your routine to boost antioxidant levels.
• Stress Management: Practice techniques such as yoga, meditation, and mindfulness to reduce stress, which can contribute to oxidative stress.
• Antioxidant-Rich Diet: Consume a variety of fruits, vegetables, nuts, and seeds that are high in antioxidants. Berries, leafy greens, and nuts are excellent choices.
• Exercise: Regular physical activity helps boost the body’s natural antioxidant defenses.
• Supplements: Consider supplements like Vitamin C, Vitamin E, and Coenzyme Q10 to support antioxidant levels.
• Hormesis: Introduce small amounts of stressors like cold showers or intermittent fasting to activate the body’s adaptive stress response, enhancing resilience.
• Pranayama: Practise breathing exercises to improve oxygenation and reduce oxidative stress.
• Meditation: Regular meditation can help manage stress and improve overall well-being.