19. AGEING Flashcards
(21 cards)
Causes of ageing (12)
- Exposure to toxins (environment, household, cosmetics, drugs)
- Inadequate exercise
- Poor nutrition
- High stress
- Genetic susceptibility
- Chronic inflammation (inflammageing)
- Dysbiosis
- Mitochondrial dysfunction
- Alcohol
- Smoking
- Refined sugar
- Lack of social connection / purpose in life”
What does oxidative stress within mitochondria cause? (3)
- Mitochondrial DNA mutations
- Reduced ATP
- Cellular apoptosis
What is the “zone of hormesis” (what causes it)?
The amount of oxidative stress which causes a positive health benefit
What is “Inflammageing”
Chronic low grade inflammation leading to pathological stimulation of the immune system.
What is MLSP in the context of ageing?
Maximum Lifespan Potential
Definition of Hormesis
Exposure to a low level of stress or toxicity induces an adaptive beneficial effect in a cell or organism
Some ways hormesis is induced (5)
- Calorie restriction
- Phytochemicals
- Exercise
- Cognitive stimulation
- Intermittent cold and heat
What happens in the body as a result of hormesis? (3)
- Increased production of endogenous antioxidants
- Increased phase II detoxification enzymes (glutathione, catalase, superoxide dismutase)
- Increased cellular quality control mechanisms
What is Nrf2 and what does it promote?
A transcription factor which senses cellular stress. It upregulates genes which produce endogenous antioxidants and stimulates phase II and phase III detoxification.
What is the impact of Nrf2 on detoxification (what is each process)?
Induction of Phase II (conjugation/binding of Phase I metabolites) and Phase III (removal of detoxified metabolites from cells )
How do calorie restriction/fasting and exercise support longevity? (3)
- They deplete cellular energy which activates AMPK and Sirutins (SIRT 1-7 = longevity proteins)
- They induce hormesis and Nrf2
- They promote autophagy to aid cellular rejuvenation
How does social connection support longevity? (3)
Reductions in:
- BMI
- Blood Pressure
- Inflammation
What body organs/functions are improved by exercise? (6)
- Brain
- Cardiovascular system
- Lungs
- Muscles
- Body composition
- Metabolic function
What do AMPK and SIRT 1-7 initiate?
Autophagy & mitophagy (worn-out or damaged cellular components are digested to improve the quality of the whole organism)
What are some physiological signatures of ageing? (7)
- Genome instability.
- Telomere shortening.
- Epigenetic alterations.
- Insulin resistance
- Cell senescence (biological ageing).
- Stem cell loss.
Why is excess phase 1 detox linked to ageing and cancer? What receptor plays a key role?
- It transforms toxins into reactive intermediates by the addition of oxygen
- AhR (Aryl Hydrocarbon Receptor)
What foods / phytochemicals block the AhR? (5)
Green tea, turmeric, quercetin, resveratrol
What is the longest living population in the world? What are the hallmarks of their diet? (7)
Okinawa
* High in unrefined carbohydrates.
* Small / moderate amounts of lean meat and fish.
* High intake of vegetables / legumes.
* High in monounsaturated / polyunsaturated fats.
* Low in saturated fats.
* Only eat until 80% full.
* Eat off small plates.
What are sirutins & what do they improve? (6)
Sirtuins are anti-ageing proteins which improve:
- insulin sensitivity
- mitochondrial activity,
- cardiovascular health
- fat metabolism
- DNA integrity
- lower inflammation.
What physiological processes are impaired in obesity? (4)
- Mitochondrial dysfunction
- Reduced biogenesis
- Loss of viable stem cells
- Increased inflammageing
List of nutrients and foods which combat the effects of ageing (19)
- B vitamins.
- Omega-3 fatty acids.
- Magnesium.
- Vitamin D.
- Vitamin K.
- CoQ10.
- Shiitake and reishi mushrooms.
- Extra virgin olive oil.
- Beetroot.
- Wheatgrass and barley grass.
- Resveratrol.
- Alpha-lipoic acid.
- Green tea.
- Berries.
- Pomegranate.
- Cruciferous vegetables.
- Garlic and onions.
- Turmeric and ginger.
- Nuts and seeds.
