How to live a longer healthier life

[HDSpiele]

Many of us want to live long and healthy lifes well into our 80s if not into our 100s and there are a few secrets to that, and I am gona collect some of them here.

First why do we age. Recently we discovered that ageing is the degradation of our epigenome. The epigenome is a part of the genome which defines the function of the cell and through damage over the decades the genome degrades till the cell itself doesn't know is it a neuron a skin cell or muscle cell. While some people metaphorically have muscles for brains nobody actually wants that. So by preventing this damage you will be healthier longer but you will still die at approximately the same time as you would have without this.

This is because of reason 2 Telomeres. Telomeres are the end caps of DNA and are used for RNA to have a starting point so over time the Telomere length decreases this is is to prevent those cells from above also known as senescent cells. From becoming cancerous as this is a soft cap on how often a cell can multiply. but not to worry compared to the cell damage you can actually extend Telomere length. 


So now the first tip is the sun is your enemy it is literal radiation and it will damage your epigenome Dr. David Sinclair famously artificially aged a mouse with UV rays. So us sunscreen when possible better pale than dead. Avoid tanning booths at all cost.
https://www.cbsnews.com/boston/news/harvard-researchers-reverse-aging-in-mice/#:~:text=First%2C researchers made epigenetic changes,postdoctoral researcher Thomas Dixon-McDougall.

Now to a way to kill those senescent cells. Exercise just 10 minutes 3 times a week can start to kill your useless cells. As an added side effect of ageing we linearly loose muscle mass over time both cardio and skeletal mass so the fitter you are in your early life and the better you retain those muscles through proper diet and exercise in your age the healthier your old age will be lack of muscle strength can also cause serious injuries up to death.


As an addendum to the paragraph above avoid supplements like resveratrol, mtor, repomicin etc as they make exercise less effective and causes you to loose muscle mass faster also avoid fasting. there was a study done in mice that showed that getting a mouse not to eat for 16 hours causes autophagy which clears cells of harmful proteins but for humans this would be 4 days and not worth it. Generally skip the Supplements they are not as effective as they are advertised. 


Next Cold and or Heat treatment. Cold showers or just ice rooms can help clear out harmful proteins which cause epigenome damage and it also increases the Telomer damage one popular thing to do is to take ice cold showers or ice baths. While extreme heats like saunas can help with protein folding.
https://www.nature.com/articles/s43587-023-00383-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2982175/
 

One of the single most important tips I can give is SLEEP. You should always sleep 7 - 9 hours everyday no lost sleep can not be caught up on once you loose sleep it starts to cause damage. Just go to bed at reasonable times.


Now a little secret tip from me not many people know about. Hyperbaric oxygen treatment. This is basically hacking your own biology. Originally used to treat diving sickness in divers this treatment has metaconules healing ability as for an unknown reason when you increase the amount of oxygen in your blood by first breathing pure oxygen second breathing it under pressure your body starts to heal a LOT faster than normally. I am still surprised why no insurance company actually pays for this even if you just had an operation. If done with 3 bars above room pressure over a long enough period this can actually increase your telomere length up to 20 percent but it is rather expensive so not something useable for the everyday person but if you recover from a serious injury this will help you even at lower pressures. 
https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/hyperbaric-oxygen-therapy-for-wound-healing#:~:text=Hyperbaric oxygen therapy involves exposing,100% oxygen may speed healing.
https://www.ncbi.nlm.nih.gov/books/NBK459172/
https://www.aging-us.com/article/202188/text (not Shure if this is the Israel study.)


I took good care of trying to find things mostly tested in humans but there is much much more out there which was tested in mice since you can not really test if a human will live longer as we just life way to long for this so we test mostly on short lived mice, and while we are similar we are not the same so if you do your own research be careful to see if something was ever tested in humans.

[Shawkorrr]

And then there is this legend.

 

[HDSpiele]

Genetics is also a huge part. Generally speaking Telomers grow in adverse conditions. So people who had a tough life will generally life a longer also the guy is black meaning the sun will not do as much damage compared to us white people. Plus smoking a cigar is the least bad kind of smoking you can do it is still not good but it is not as bad as cigarettes.