Sunday, December 17, 2023

The Gut Microbiome - Longevity connection


The Gut Microbiome - Longevity connection


The quest for longevity has always fascinated humanity, and recent scientific breakthroughs point towards an unexpected ally in this quest: our gut microbiome.

This complex ecosystem, made up of trillions of microorganisms residing in our digestive tract, is now recognized as a pivotal factor in our overall health and longevity [1].

These microscopic inhabitants not only assist in digestion but also play crucial roles in our immune system [2], metabolic functions [3], and even mental health [4].

Recent studies suggest that the composition and health of our gut microbiome could significantly influence the aging process, potentially unlocking secrets to longer, healthier lives [1].

In this article, we delve into the intricate world of the gut microbiome, exploring how it impacts aging and how our diet and lifestyle choices can nurture this unseen yet powerful aspect of our health.


The Human Microbiome: An Overview 


Our body is a host to a vast and diverse microbial community, predominantly located in the gut. This collection, known as the human microbiome, comprises bacteria, fungi, viruses, and protozoa. 

Far from being mere passengers, these microorganisms engage in a symbiotic relationship with us. 

They aid in crucial bodily functions, such as breaking down food, synthesising essential vitamins, and fortifying our immune system. The gut microbiome's diversity and balance are pivotal for good health. 

Disruptions in this balance, known as dysbiosis, have been linked to numerous diseases, including obesity, diabetes, and even neurological disorders. 


The microbiome is unique to each individual, influenced by factors like genetics, birth method, and early-life exposure to microbes. 

As we age, the diversity of our microbiome tends to decrease [5], which might contribute to the aging process and related health issues. Understanding the microbiome's role opens new avenues for promoting health and longevity. 


Lifestyle Factors Affecting Gut Health


While diet is a key factor in maintaining a healthy gut, lifestyle choices also play a significant role. Stress, sleep, exercise, and even our social interactions can influence the health of our gut microbiome.

Chronic stress can negatively impact gut health by altering the gut bacteria composition and increasing gut permeability, often referred to as 'leaky gut.' This can trigger inflammation and exacerbate gut-related issues. Managing stress through mindfulness practices, meditation, or regular relaxation might help mitigate these effects.


Adequate sleep is also relevant for a healthy microbiome. Poor sleep patterns have been linked to adverse changes in the gut bacteria, which can affect mood and immune function. 

Regular exercise contributes positively, as it can enhance the diversity and number of beneficial gut microbes [6].

Last but not least, social interactions and exposure to diverse environments can introduce beneficial microbes to our system, diversifying our microbiome. This can include spending time in nature, owning pets, and engaging in community activities.


A holistic approach to lifestyle, encompassing a balanced diet, stress management, sufficient sleep, regular physical activity, and social engagement, can thus foster a healthy gut microbiome, playing a vital role in our overall health and longevity.


Final Remarks

As research continues to uncover the mysteries of the microbiome, it becomes clear that the path to longevity might very well lie within us. By taking care of our gut health, we are taking a significant step towards a longer, healthier life.    

Bibliography

1. Carlos López-Otín, Maria A. Blasco, Linda Partridge, Manuel Serrano, Guido Kroemer,
Hallmarks of aging: An expanding universe. Cell, Volume 186, Issue 2, 2023, Pages 243-278, ISSN 0092-8674, https://doi.org/10.1016/j.cell.2022.11.001.

2. Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014 Mar 27;157(1):121-41. doi: 10.1016/j.cell.2014.03.011.

3. Rowland, I., Gibson, G., Heinken, A. et al. Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr 57, 1–24 (2018). https://doi.org/10.1007/s00394-017-1445-8.

4. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15;7(4):987. doi: 10.4081/cp.2017.987.

5. Nagpal R, Mainali R, Ahmadi S, Wang S, Singh R, Kavanagh K, Kitzman DW, Kushugulova A, Marotta F, Yadav H. Gut microbiome and aging: Physiological and mechanistic insights. Nutr Healthy Aging. 2018 Jun 15;4(4):267-285. doi: 10.3233/NHA-170030.

6. Monda V, Villano I, Messina A, Valenzano A, Esposito T, Moscatelli F, Viggiano A, Cibelli G, Chieffi S, Monda M, Messina G. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi: 10.1155/2017/3831972. Epub 2017 Mar 5. PMID: 28357027.

Tuesday, October 3, 2023

Apologising, the widely underestimated booster - the Pursuit of Longevity and the Art of Living Fully


The Pursuit of Longevity and the Art of Living Fully

In the modern age, the quest for longevity is more than just a desire for extended years; it's about the quality of those years. Longevity and anti-aging are not just about biological processes but also encompass the holistic well-being of an individual. As we explore the cutting-edge science behind slowing down the hands of time, we also delve into the art of living fully and the choices that shape our lives.

One such choice is the transformative power of self-reflection and personal growth, illustrated by the act of apologising. While on the surface, an apology seems to mend relationships, its depths reveal a potent tool for introspection and personal evolution

Just as the right lifestyle choices can promote cellular health and delay the aging process, nurturing our emotional and psychological well-being contributes to a life not just longer, but richer in experience and connection.


In this space, we'll set asides for a moment the intricacies of longevity, and shift from the cellular to the soulful, unraveling the science and the art of living a life that is not only long but meaningful. One such life, where when (and if) we die, we find ourselves upgraded to a better version than the one we were provided with by nature, nurture and circumstances.


The act of apologizing is often framed in terms of its benefit to the recipient, but the personal growth and self-awareness gained by the person apologizing is significant. Here's why:


Why apologies are not a give, but rather a give & take

Apologising is a one-for-(almost)all solution towards smooth Personal Growth, here's why:


1. Self-awareness: Apologising often requires a deep reflection on one's actions and motives. This introspection can lead to greater self-awareness and understanding of one's behavior, especially if patterns of mistakes are recognized.


2. Emotional Intelligence: Recognising when an apology is warranted and delivering it sincerely demonstrates emotional intelligence, which involves understanding and managing one's own emotions and empathising with others.


3. Acceptance of Fallibility: Everyone fails. The ability to recognise and admit them is a sign of maturity and an acceptance of one's fallibility. By understanding that imperfection is a part of the human experience, individuals can develop resilience and a healthier self-concept.


4. Objectivity and Cognitive Flexibility: Driven and ambitious individuals at some point will struggle with admitting errors due to a fear of appearing weak or undermining their authority. However, the ability to admit mistakes and apologise when needed, even to yourself when so due, can lead to greater cognitive flexibility, allowing individuals to adapt to different perspectives and situations.


5. Reinforces Ethical Behaviour: Regular self-reflection and accountability, like the kind seen when apologising, can reinforce ethical behaviour. Over time, individuals might find themselves less likely to commit transgressions if they regularly hold themselves accountable.


6. Enhanced Interpersonal Skills: The process of apologising will enhance them: think about communication, empathy, and conflict resolution. These skills are valuable in both personal and professional settings.


Isn't it a paradox that by showing vulnerability through an apology, one can gain strength and personal growth?  ....answer here...

👀 Regardless, the essential takeaway remains clear: as society continues to evolve, hopefully, the perception of apologies will shift to recognise not just their reparative function for relationships but also their transformative potential for the individual.


I'm confident that humanity will evolve into deeper forms of understanding and kindness. Not due to an innate underlying sense, but rather from the urge brought about by recognising the reparative value of these such qualities.

Tuesday, July 4, 2023

Ashwaganda

Stress, anxiety, and impaired sleep have become increasingly prevalent in modern societies, affecting overall well-being.
Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb that has been widely used in Ayurvedic practices for centuries.
It is considered one of the most important herbs in traditional Indian medicine due to its numerous health benefits.
Often referred to as an adaptogen, Ashwagandha is believed to help the body adapt to stress and promote overall well-being. With its rich history and promising therapeutic properties, Ashwagandha has gained significant attention in the modern wellness world. In this article, we will explore the key features, potential benefits, and scientific evidence surrounding this remarkable herb.

The beneficial effects of Ashwagandha are attributed to its diverse bioactive compounds, including alkaloids, withanolides, and flavonoids, which contribute to its adaptogenic properties. Ashwagandha interacts with various physiological systems in the body to promote balance and support overall health.

Several studies have explored the effects of Ashwagandha on cognitive functions, stress levels, sleep quality, and safety.

In a a double-blind, randomized, placebo-controlled indian clinical trial from 2023 [1], Ashwagandha root extract sustained-release capsules (Ashwagandha SR) were administered to stressed subjects over a period of 90 days.

The study found that Ashwagandha SR significantly improved recall memory and reduced the error rate in recalling patterns. Additionally, participants in the Ashwagandha SR group exhibited lower stress levels, improved psychological well-being, and better sleep quality compared to the placebo group. The treatment was well-tolerated with no reported adverse events.

Analogously, another randomized, double-blind, placebo-controlled trial, Ashwagandha root extract was investigated for its stress-relieving effects.

This specific study was published from researched across Thane, India, and Mumbai, in 2019, and showed a significant reduction in perceived stress scores among participants receiving Ashwagandha extract compared to the placebo. Serum cortisol levels, a marker of stress, also decreased in the Ashwagandha groups. Moreover, participants reported improved sleep quality with Ashwagandha supplementation.

Looking at the overall supporting data, another 2022 systematic review from C. Akhgarjand [3] and meta-analysis of randomized clinical trials, has brought up to my attention how Ashwagandha supplementation was found to significantly reduce anxiety and stress levels compared to the placebo.

Said analysis also revealed a favorable dose-response relationship, suggesting the effectiveness of Ashwagandha supplementation in reducing anxiety and stress.

Diving further into the effects of AE on sleep, another sweeping and broadly reaching 2021 review from the School of Medical Sciences of Universiti Sains Malaysia, taking from five randomized controlled trials and totalling 400 participants, found that Ashwagandha extract has a net beneficial effect on improving sleep in adults[4].

The extract showed a small but significant impact on overall sleep, with more pronounced effects observed in individuals with insomnia, higher dosage levels, and longer treatment durations. This last detail typifies the pharmacokinetics of Ashwagandha, particularly, in opposition with most pharmaceutical sleep-aids, which elicit a buildup of tolerance (thus, less treatment effectiveness) over-time.

Ashwagandha extract also improved mental alertness on rising and reduced anxiety levels without serious side effects being reported.

In terms of safety, Ashwagandha root extract consumption in healthy adults over a 8-week period, found no untoward effects or abnormal changes in vital signs, hematological parameters, serum biochemistry, or thyroid function[5].

Ashwagandha can be deemed safe for consumption for such a timelength, while extended use over many years warrants, in my opinion, a basic monitoring of general health and hormonal markers through blood panels.


In conclusion, the collective evidence from these studies highlights the potential of Ashwagandha in reducing stress, anxiety, and improving cognitive function, sleep quality, and overall well-being.

Further research is warranted to establish the clinical efficacy and optimal dosage of Ashwagandha for different populations and health conditions.


_________

1. Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021 Nov 30;2021:8254344. doi: 10.1155/2021/8254344. PMID: 34858513; PMCID: PMC8632422.

2. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

3. Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.

4. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.

5. Verma N, Gupta SK, Tiwari S, Mishra AK. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complement Ther Med. 2021 Mar;57:102642. doi: 10.1016/j.ctim.2020.102642. Epub 2020 Dec 15. PMID: 33338583.


Friday, June 30, 2023

Can ALCAR serve our brain functionality?

 Acetyl-l-carnitine (ALCAR) has emerged as a promising compound with potential therapeutic benefits in various neurodegenerative disorders and toxicological conditions. Researchers have shed light[1,2,3,4,5] on the neuroprotective and antioxidant properties of ALCAR, highlighting its potential in mitigating the progression of these diseases.

One area of investigation has been Parkinson's disease (PD), a debilitating condition characterized by the degeneration of dopaminergic neurons in the brain. Studies have shown that ALCAR treatment in animal models of PD promotes the proliferation, long-term survival, and neuronal differentiation of neural progenitor cells in the hippocampus[1]. This suggests that ALCAR could potentially counteract the nonmotor symptoms observed in PD, such as anxiety, depression, and impaired learning and memory, by regulating adult neurogenesis.

In addition to PD, ALCAR has shown promise in the context of autism spectrum disorder (ASD). Researchers have explored its protective effects in an autism-like rat model induced by propionic acid (PPA). The results revealed that ALCAR supplementation, along with liposomal Coenzyme Q10 (CoQ10), prevented cerebral and cerebellar oxidative injury, inflammation, and cell death. Moreover, ALCAR and CoQ10 combination therapy exhibited superior efficacy compared to individual treatments. This suggests a potential synergistic effect of these compounds in ameliorating the pathological features associated with ASD[2].

Furthermore, investigations into the effects of ALCAR and ketamine on reactive oxygen species (ROS) levels have yielded intriguing results. While ketamine, an anesthetic, has been associated with cardiotoxicity and neurotoxicity mediated by ROS, studies have indicated that ketamine can actually reduce ROS levels in mammalian cells and neurons in vitro. On the other hand, ALCAR has been found to elevate ROS generation[3]. These contrasting effects were observed in zebrafish larvae, where ketamine decreased ROS production, and ALCAR increased it. The interplay between ALCAR and ketamine in mitochondrial metabolism and ROS homeostasis warrants further exploration.

Moreover, ALCAR has also been studied in the context of benzene-induced hematotoxicity. Exposure to benzene, an environmental pollutant and occupational toxicant, can have detrimental effects on bone marrow and hematopoietic stem/progenitor cells[4]. However, ALCAR intervention has shown promise in mitigating these effects by reducing oxidative stress, DNA damage, and cell death in animal models.

Collectively, these studies demonstrate the potential of ALCAR as a neuroprotective and antioxidant agent in various pathological conditions. By regulating cell survival and death-related signals, promoting neurogenesis, and mitigating oxidative stress and inflammation that come with ageing and sickness[5], ALCAR holds promise as a therapeutic intervention for neurodegenerative disorders and toxicological injuries. Further research is necessary to elucidate the precise mechanisms underlying its effects and to explore its clinical applicability in these contexts.

In conclusion, the scientific community's exploration of ALCAR's properties and its role in mitigating neurodegenerative disorders and toxicological injuries offers hope for developing novel interventions to improve the lives of individuals affected by these conditions.


__Bibliography___ 1: https://doi.org/10.1016/j.neuint.2017.05.017 ALCAR promote adult hippocampal neurogenesis by regulating cell-survival and cell death-related signals in rat model of Parkinson's disease like-phenotypes

2: https://doi.org/10.1016/j.biopha.2022.113360 Acetyl-L-carnitine and/or liposomal co-enzyme Q10 prevent propionic acid-induced neurotoxicity by modulating oxidative tissue injury, inflammation, and ALDH1A1-RA-RARα signaling in rats

3: https://doi.org/10.1016/j.neulet.2019.05.009 Ketamine-induced attenuation of reactive oxygen species in zebrafish is prevented by acetyl l-carnitine in vivo

4: https://doi.org/10.1016/j.etap.2017.02.013 Acetyl-l-carnitine partially prevents benzene-induced hematotoxicity and oxidative stress in C3H/He mice

5:https://doi.org/10.1016/j.exger.2017.08.017 Dietary supplementation with acetyl-l-carnitine counteracts age-related alterations of mitochondrial biogenesis, dynamics and antioxidant defenses in brain of old rats



Tuesday, June 13, 2023

What are the current perspectives to live longer?





  • Stem Cell Therapy
  • Anti-inflammatories
  • Probiotics and prebiotics
  • Oxygen-Ozone therapy
  • Blood transfusion from "young" blood
  • lower IGF-1 levels
    • Caloric Restriction
    • Rapamycin
    • Metformin
  • AMPK activators and hormesis
    • Metformin
    • Aspirin
    • Exercise
  • NAD boosters
  • Positive thinking, meditation, keeping stress levels low / acute and not chronically high
  • Thymus Regeneration
    • Low dose intermittent growth hormone therapy
  • Metabolic balance
    • HRT (Hormonal Replacement Therapy)
      • DHEA
      • Testosterone
  • Prevention
    • Screen for genetic variances that put you at risk (23andme)
    • Annual screenings
      • Cancer markers
      • Telomere attrition velocity
      • C-Reactive protein and "inflammaging levels"

Why longevity is so distant from us, but a healthy lifespan is still worth it

The Quest for Longevity: Unraveling the Distance while Embracing a Healthy Lifespan

In our pursuit of a longer and healthier life, the concept of longevity often appears as a distant horizon. The notion of surpassing the 200-year mark may seem like an unattainable dream, requiring decades of relentless research and groundbreaking discoveries. However, while we navigate the vast expanse of extending our years on Earth, it is crucial to recognize the significance of optimizing our healthspan—the portion of life lived in a healthy state. In this blog post, we explore the evolving frontiers of longevity research, acknowledging the necessity for continued scientific progress while appreciating the current advancements and empowerment we have to enhance our healthspan.

The Promise of Extended Lifespans

Extending human life beyond the current boundaries is an ambitious objective that demands substantial research and technological breakthroughs. Achieving a lifespan of over 200 years would require an additional 30 years of dedicated scientific exploration. The challenges in unlocking the secrets to extreme longevity encompass a multitude of factors, including genetic predispositions, environmental influences, and the intricate workings of cellular processes. While the journey towards extreme longevity may be lengthy, it is important to remain hopeful and recognize the potential for significant progress in the years to come.

Empowering "Healthspan"

While the ultimate goal of prolonged lifespans is yet to be fully realized, the current landscape of medical advances and nutritional supplements offers a compelling avenue for maximizing our healthspan. Healthspan refers to the period of life lived in a state of robust health, free from the burdens of chronic diseases and age-related ailments. By focusing on optimizing healthspan, we can enhance the quality of the years we spend on this planet, irrespective of our chronological age.

Medical Advances and Longevity

The field of medicine has witnessed remarkable advancements that have the potential to extend our healthy years. From regenerative medicine and stem cell therapies to precision medicine and gene editing, scientists are uncovering new ways to combat age-related decline and mitigate the onset of chronic diseases. Medical interventions aimed at slowing down the aging process and enhancing overall well-being are gaining traction, offering glimpses of a future where a vibrant healthspan becomes the norm rather than the exception.

The Role of Nutritional Supplements

In our pursuit of a healthier and more vibrant life, nutritional supplements have emerged as powerful tools to support optimal healthspan. Supplements such as vitamins, minerals, antioxidants, and polyphenols can provide a potent boost to our immune system, cellular health, and overall vitality. These supplementary interventions, combined with a balanced diet and an active lifestyle, equip us with the means to proactively address deficiencies, fortify our bodies, and foster resilience against age-related ailments.

The Importance of Holistic Approaches

Achieving a healthy lifespan is not solely reliant on scientific advancements and nutritional supplements. It necessitates embracing holistic approaches that encompass physical, mental, and emotional well-being. Regular exercise, stress management techniques, mindfulness practices, and meaningful social connections play integral roles in promoting a robust healthspan. By addressing various facets of our existence, we can create a harmonious balance that contributes to a fulfilling and healthy life.

Mindset:

While the realization of extreme longevity may require further scientific exploration and technological breakthroughs, we should not discount the value of focusing on our healthspan—the years we spend in a healthy and vibrant state. The current landscape of medical advancements and nutritional supplements empowers us to optimize our well-being, stretch the slice of life spent in a healthy state, and pave the way for future advancements in longevity research. By embracing a holistic approach to our health and continually supporting scientific progress, we can embark on a fulfilling journey towards a longer and healthier lifespan.

Remember, it is not merely the length of our lives that matters; it is the quality