Key Takeaways
- The average global life expectancy is around 73 years, but healthy life expectancy is significantly lower, at 63 for US men and 65 for US women.
- The key to extending healthspan is to address the hallmarks of ageing, which include DNA damage, mitochondrial decline, and cellular senescence.
- Natural ingredients such as antioxidants, minerals, vitamins, and polyphenols have been shown to benefit cell health and may help slow down ageing.
- Lifestyle factors such as diet, exercise, stress management, sleep, and socialising play a crucial role in maintaining healthy ageing.
- Supplements and epigenetic testing can be helpful, but there are also free and low-cost ways to slow down ageing, such as meditation, spending time in nature, and maintaining social relationships.
Introduction to Ageing
We are living longer than ever before, with the average global life expectancy standing at around 73 years. However, this does not necessarily mean that we are staying healthy for longer. The World Health Organisation (WHO) has calculated that the healthy life expectancy for US men is 63 and 65 for women, highlighting a significant gap between lifespan and healthspan. According to Kiwi biotechnologist Greg MacPherson, the real challenge now is how to extend our healthspan and take it from the average age when we can all be expected to be healthy, and push that out to 73, 83, 93, 100.
The Hallmarks of Ageing
There are several hallmarks or drivers of ageing, which relate to different aspects of cellular function and health. One primary driver of ageing is our DNA and how that works for us. As MacPherson explains, "It’s our instruction set, and when your DNA is working really well, it means your cells are working well. Over time it breaks down… probably the best way to describe it now is like lagging internet, you’re just not getting those signals through in the right way." Another hallmark is the decline of mitochondria, the little power packs inside our cells, which starts from our 40s. This decline means that we don’t have as much energy, and we don’t recover from injuries as quickly.
The Consequences of Ageing
As we age, our bodies aren’t as good at "housekeeping" – getting rid of or recycling cells. Our immune system, whose role is defence and repair, gets a bit tired, and we have more and more cells getting to the end of their lives, leading to a big hot mess of inflammation which spreads through our body and causes aches and pains. MacPherson notes that as more research is done, the list of hallmarks will grow, and while drugs to target these are under development, it’s a slow process to test and approve them.
Natural Ingredients and Supplements
MacPherson has used his research to create The Cel Protocol, a series of supplements formulated with antioxidants, minerals, vitamins, and polyphenols that have been shown to benefit cell health. A study published in March this year showed promising results from a clinical trial of these supplements conducted on 51 US adults aged 54 to 84 across a year. At the end of the trial, participants were shown to have improved muscle strength and body functions, as well as a mean reduction in their biological age by 5.71 years. While some have noted limitations with the study, MacPherson says plans for future research are underway.
Lifestyle Factors
Exercise is one area of wellbeing that can help slow down ageing. MacPherson notes that there are steps you can take today to slow down the clock, without having to buy expensive supplements or undergo epigenetic testing. The "foundational five" areas of health that affect ageing are diet, exercise, stress, sleep, and socialising. Managing stress, maintaining meaningful social relationships, and getting enough sleep are all crucial for healthy ageing. MacPherson says that by optimising our biology, we can slow down ageing. He notes that for hundreds of thousands of years, humans have been in social groups, shared dinners, exercised, and eaten food that suits our biology, and that by doing so, we can maintain healthy ageing.
A Futurist’s Approach to Longevity
So, what does a futurist like MacPherson do to preserve his longevity? He goes for walks in the bush, does some meditation, attempts to eat well, goes to the gym, and uses an app called Headspace to help with his meditation. MacPherson is chronologically 55, but his biological age is about 52. He notes that he has Crohn’s disease, an autoimmune and inflammatory disease which is going to age him faster than the average population, but he’s happy with his biological age. He’s driven to do even better in terms of slowing or reversing biological ageing, and is working on an upgraded formula for his supplements.
Conclusion
In conclusion, while we are living longer than ever before, our health declines as we age. By addressing the hallmarks of ageing, such as DNA damage, mitochondrial decline, and cellular senescence, we can extend our healthspan. Natural ingredients and supplements can be helpful, but lifestyle factors such as diet, exercise, stress management, sleep, and socialising play a crucial role in maintaining healthy ageing. By optimising our biology and making conscious choices, we can slow down ageing and maintain healthy wellbeing. As MacPherson notes, "It’s not amazingly younger, but I have Crohn’s disease… I’m quite happy with that number, just because of that little life complication. But if I could be younger, I certainly will – and I’m quite driven with the next round of formulation to do even better in terms of how we can slow or reverse biological ageing."