Healthy aging: the most effective dietary supplements

Aging is a natural phenomenon that progressively affects all the organs and tissues of the human body. With age, chronic diseases become more common, such as Alzheimer's disease, cancers, or cardiovascular diseases. Indeed, more than 50% of cancers are diagnosed after the age of 70, and Alzheimer's disease is one of the main causes of loss of autonomy in older adults. Aging is also accompanied by a gradual decline in certain functions, particularly in the immune and digestive systems, reducing the body's ability to regenerate and respond to external stressors.

Theories of Aging

Aging is the result of a complex set of biological mechanisms, and several theories have been proposed to explain this process. Oxidative stress The oxidative stress theory is one of the most widely accepted. According to this hypothesis, the accumulation of free radicals in cells over time damages cell membranes, DNA, and proteins. Free radicals are unstable molecules produced during normal metabolic reactions, notably cellular respiration. In excess, they cause damage that accelerates cellular aging and promotes the onset of chronic diseases such as cancer or neurodegenerative diseases. Telomere shortening Telomeres, located at the ends of chromosomes, are DNA sequences that protect chromosome integrity during cell divisions. However, with each cell division, telomeres shorten. When they become too short, cells stop dividing and enter senescence. This process is considered a key marker of cellular aging. Telomere length is therefore a determining factor in a cell's longevity. Telomere shortening can be corrected by an enzyme called telomerase. Activating telomerase is considered a promising strategy in the fight against aging, as it could extend the lifespan of cells. However, it should be noted that most somatic cells, that is, the body's non-reproductive cells, express little or no telomerase, unlike germ cells (such as eggs and sperm) and cancer cells. Mitochondrial theory Mitochondria within cells are responsible for producing energy in the form of ATP, which is necessary for all cellular functions. With age, these "powerhouses" suffer damage and destabilization of the respiratory chain, leading to decreased ATP production and increased free radicals. This dysfunction can trigger inflammation. Acidosis and cellular pH The acidosis theory suggests that aging is linked to an imbalance in body pH, often caused by a diet high in acidifying products (sugar, red meat) and a sedentary lifestyle. Excess acid in the body could promote chronic inflammation and cellular breakdown. Although this theory is not fully proven, it highlights the importance of acid-base balance in cellular health. Genetics Aging is also influenced by genetic factors. Certain mutations or genetic variants can either accelerate or slow the aging process. Genes involved in DNA repair, the regulation of apoptosis (programmed cell death), and resistance to stress play a crucial role in cell lifespan.

Prevention

Although it is impossible to completely stop the aging process, several strategies can slow its progression and mitigate its effects. Antioxidants One of the most commonly recommended approaches to combat oxidative stress is consuming foods rich in antioxidants. Supplements such as coenzyme Q10, alpha-lipoic acid, and vitamin C are known to neutralize free radicals and protect cells against oxidative damage. Plants and buds Some plants and their buds are reputed for their anti-aging properties. Astragalus, for example, is recognized for its beneficial effect on telomeres. Another example, blackcurrant buds, are used in gemmotherapy to stimulate the endocrine glands and promote cellular regeneration. Lifestyle A diet rich in antioxidants (fruits, vegetables, nuts, green tea) and low in processed foods can help slow the aging process. In addition, regular physical exercise not only helps maintain good physical condition but also promotes cellular regeneration by stimulating mitochondrial energy production. Finally, maintaining an optimal acid-base balance by favoring an alkalizing diet rich in green vegetables and fruits can reduce inflammation and promote better health.