Each of us wants to know what to do in order to feel and look young for as long as possible. Humanity has been looking for the potion of youth since ever and although it has not been invented yet, some people do look like time hasn’t hurt them.
These are usually people who pay a lot of attention to their appearance. They have a morning coffee with their esthetic surgeon and their life priorities are intensive cosmetic care, aesthetic surgery and diet. I have met an opinion recently that botox should be applied in a forehead as early as at the age of 20. Why? So that wrinkles do not get the chance to occur and so that the forehead will always be smooth. Does it sound wonderful? Not necessarily.
Apart from the lack of facial expressions, to which we have already become accustomed due to the widespread use of botox to the extent that the moving forehead of a TV presenter is even surprising, botox has negative side effects. Recent research shows that in addition to the atrophy of injected and surrounding muscles, botulinum toxin not only paralyzes but also covers the muscles with a layer of fat tissue. Hence, there are significant and not always beneficial changes in facial features of people undergoing long-term exposure to this drug.
This raises the question: can you do anything natural and effectively stop the aging process? What to do to make our body age as slowly as possible? How to live, eat and care for ourselves, so that we are in good shape for as long as possible ? How to delay the need to use invasive methods and, above all, how to look young?
Unfortunately, genes play a very important role in this aspect. We were all born with a set of genes, which determines the rate of our aging. But this is not the only determinant. The aging process can slow down or accelerate due to our lifestyle.
It all began when scientists distinguished a gene limiting the life time of mammalian cells. It became promising when it turned out that the blockade of an analogous gene in lower organisms significantly prolonged their lives. It is said that this has not yet been proven in higher organisms, so it is too early to say that elimination of this gene will always make us humans young and eternal, but certainly we are dealing with a breakthrough discovery and we can already make a usage out of it. But how?
The answer is: “Changing your lifestyle to one that includes sirtuin activators.” But what does it mean?
The studies have shown that with age, the activity of certain proteins decreases in living organisms. These proteins belong to the group of enzymes and are called sirtuins (SIRT1-SIRT7). They interfere with metabolic processes and cell growth, fighting free radicals and influencing the expression of longevity genes.
A large number of chemical compounds acting as activators and inhibitors of sirtuin were isolated. Some of them are natural, others synthetic. Natural polyphenols, produced by plants, are of particular interest.
Scientifically proven mechanisms of sirtuin activation (in cases where there are no damaged genes encoding them) and the basics of sirtuinic lifestyle are:
- Firstly, the cyclical reduction of calories supply in the diet: from 30 to even 50%. Periodic calorie restriction leads to a decrease in metabolic intensity, which is associated with a reduction in oxygen consumption and the amount of free radicals. It should be remembered, however, that a low-calorie sirtuin diet is supposed to provide all necessary nutrients and vitamins. In turn, the daily diet should be poor in carbohydrates and fats, because these inhibit the expression and activity of sirtuins. The activity of sirtuin is also strongly inhibited by a high concentration of simple sugars, which confirms the theory that sugar is conducive to ageing. Research has also shown that an adequate supply of amino acids in the diet, especially branched ones, is also very important in the regulation of sirtuin activity and this effect is enhanced by physical exercise.
- Consumption of resveratrol (the strongest acting polyphenol), i.e. a component of red wine known for its unusual therapeutic properties, which increases the activity of human SIRT1 sirtuin in vitro about 13 times. It is an antioxidant that strongly activates SIRT1 in keratinocytes exposed to UV radiation, which prevents photoaging. The best source of resveratrol are black grape varieties, especially their skin. Fresh skin of these grapes contains 50-100 mg of resveratrol per 1 g, which is 5-10% of their weight. The red grapes of the Pinot Noir variety contain the most of this beneficial substance. A rich source of resveratrol is also the root of the pondweed, cultivated mainly in China and Japan. Resveratrol is also found in berries (mulberry, cranberry, blueberry, black currant, strawberry, raspberry), in bread, apples, but also in nuts, peanuts and some herbs. In addition, this compound has been identified in the leaves and flowers of certain plants, e.g. cruciferous, white moonshine, orchid, pine and rhubarb. Resveratrol is also synthesized by trees such as eucalyptus and spruce.
- Consumption of quercetin – polyphenol found in large quantities in some fruits and vegetables.
- Use of turmeric.
- Consumption of orange peel.
- Use of olive oil and rapeseed oil.
- Diet containing soy protein, which increases SIRT1 activity more than casein (cow’s milk).
- Eating cocoa theobromine that prevents diabetes-induced lowering of SIRT1.
- The results of in vitro studies also suggest increasing the activity of sirtuins by consuming sulforafan, an isothiocyanate derived from vegetables of the cruciferous family.
- Olientol, a compound of the following groups, has recently been recognized as a natural sirtuin activator alkylorezorcinols, occurring mainly in rye grains.
- Local use of products containing SIRT1 activators. Such products cause a decrease in the content of b-galactosidase aging marker and a decrease in DNA degradation in skin cells, wrinkles and furrows should be reduced, skin tone and surface should be improved. The main active substances activating sirtuins include resveratrol and biopeptides.
SIRTUIN DIET, THAT IS:
- LIMITING THE CONSUMPTION OF CARBOHYDRATES AND FATS
- ELIMINATION OF MONOSACCHARIDES
- SUPPLEMENTATION OF BRANCHED CHAIN AMINO ACIDS
- DRINKING RED OR BLACK WINE
- CONSUMPTION OF THE ROOT OF THE PONDWEED
- EATING BERRIES (mulberry, cranberry, cranberry, blueberry, currant, strawberry, raspberry)
- THE CONSUMPTION OF JACKFRUIT
- EATING NUTS, ESPECIALLY PEANUTS
- CONSUMPTION OF RHUBARB
- CONSUMPTION OF COCOA, PREFERABLY IN THE FORM OF BITTER CHOCOLATE
- EATING APPLES, PEARS, ONIONS AND CAPERS
- EATING THE CURRY
- EATING SOY PROTEIN INSTEAD OF COW PROTEIN
- THE USE OF TURMERIC AS A SEASONING
- THE USE OF ORANGE PEEL AS A SEASONING
- USE OF EXTRA VIRGIN OLIVE and COLD PRESSED OIL
- CONSUMPTION OF BROCCOLI, CAULIFLOWER, KALE, BRUSSELS SPROUTS, CABBAGE, RADISHES, TURNIPS, RAPE, CHARD, MUSTARD, WATERCRESS AND HORSERADISH, RYE GRAINS
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Źródła: Naturalne i syntetyczne modulatory aktywności sirtuin, Magdalena Wiercińska, Danuta rosołoWska-Huszcz Katedra Dietetyki Wydział Nauk o Żywieniu Człowieka i Konsumpcji Szkoła Główna Gospodarstwa Wiejskiego Nowoursynowska 159c, 02-776 Warszawa E-mail: firstname.lastname@example.org Sirtuiny — enzymy długowieczności? Kamila Siedlecka, Wojciech Bogusławski Katedra i Zakład Chemii Medycznej Akademii Medycznej w Gdańsku Starzenie się i długowieczność, Ewa Sikora, Pracownia Molekularnych Podstaw Starzenia, Instytut Biologii Doświadczalnej im. Marcelego Nenckiego PAN https://pl.freepik.com/darmowe-zdjecie/skoncentrowany-lekarza-pracy-z-wirtualnym-ekranie_973636.htm">Designed by Creativeart https://pl.freepik.com/darmowe-zdjecie/ekstatyczna-dziewczyna-świętuje-sukces_3296005.htm">Designed by Katemangostar