Aging Well: The Most Effective Dietary Supplements

Aging is a natural phenomenon that gradually affects all organs and tissues of the human body. With age, chronic diseases become more frequent, 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 the elderly. Aging is also accompanied by a progressive decline in certain functions, at the level of the immune and digestive systems, reducing the body's ability to regenerate and respond to external aggressions.

Theories of Aging

Aging results from a complex set of biological mechanisms, and several theories have been proposed to explain this process. Oxidative Stress The theory of oxidative stress 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, including cellular respiration. In excess, they cause damage that accelerates cell aging and favors the appearance of chronic diseases such as cancer or neurodegenerative diseases. Telomere Wear Telomeres, located at the ends of chromosomes, are DNA sequences that protect the integrity of chromosomes during cell divisions. However, with each cell division, telomeres shorten. When they become too short, cells cease to divide and enter senescence. This process is considered a key indicator of cell aging. The length of telomeres is thus a determining factor in a cell's longevity. Telomere shortening can be corrected by an enzyme: telomerase. Activating telomerase is considered a promising strategy in the fight against aging, as it would allow prolonging 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 of this enzyme, 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, necessary for all cellular functions. With age, these "energy powerhouses" suffer damage and destabilization of the respiratory chain, leading to a decrease in ATP production and an increase in free radicals. This dysfunction can induce inflammation. Acidosis and Cellular pH The theory of acidosis suggests that aging is linked to an imbalance of body pH, often caused by a diet rich in acidifying products (sugar, red meat) and a sedentary lifestyle. An excess of acid in the body could promote chronic inflammation and cellular degradation. Although this theory is not completely verified, it highlights the importance of the acid-base balance in cellular health. Genetics Aging is also influenced by genetic factors. Certain mutations or genetic variants can either accelerate or slow down the aging process. Genes involved in DNA repair, apoptosis regulation (programmed cell death), and stress resistance play a crucial role in cell lifespan.

Prevention

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