Will there be a "cliff-like" aging after the age of 70? It is important to lay a good foundation

When you

I started to realize that I was getting old.

The first wrinkles appear, I feel tired after staying up late,

Memory loss, weight gain,

I was out of breath after running a few steps...

For many older people, they can still maintain the state of their 40s and 50s. However, once they enter their 70s, many people will find that all aspects of their health are not as good as before. What is the reason?

Today we will study:

Why does “cliff-like” aging occur after age 70?

How to slow down aging?

What should we do specifically?

"Cliff-like" aging

Recently, in a new study published in the authoritative journal Nature, a research team led by the University of Cambridge discovered a process that causes "catastrophic" changes in the blood composition of the elderly, explaining why people suddenly become old and weak after they reach their 70s.

The research team analyzed the bone marrow blood cells of 10 subjects ranging in age from newborns to 81 years old. By sequencing the whole genome of 3,579 blood stem cells, all somatic mutations contained in each cell were identified. It was found that after the age of 70, the structure and differentiation pattern of human hematopoietic stem cell populations changed dramatically .

The blood cells produced by adults under 65 years old come from 20,000 to 200,000 stem cells. In contrast, the blood cell sources of the elderly population over 70 years old have dropped significantly, and may even only differentiate from 10 to 20 stem cells.

Further analysis found that these "highly active" stem cells often accumulate a large number of mutations , and their number will further expand due to the drive of somatic cell mutation processes, eventually occupying a dominant position in the human bone marrow, causing an irreversible decrease in the diversity of blood cell populations in the elderly, disrupting the production of normal functional mature blood cells, and inducing numerous aging-related diseases.

"The gradual accumulation of mutations throughout life can lead to 'catastrophic' changes in the number of blood cells in old age," the researchers said. "This exponential growth explains why the body suddenly becomes fragile after the age of 70 and people feel visibly aged."

Slow down aging

Although no one can stay young forever, you can age slower. The human body also ages on a timetable. If you can prevent aging early, you will look younger than others.

1. Around 25 years old, lay a solid foundation

Around 25 years old is the golden period both mentally and physically. However, due to a series of factors such as staying up late, stress, overeating, and sitting for a long time, many people have premature aging problems at a young age. At this time, it is very necessary to develop good living habits, which can lay a solid foundation for "graceful aging".

▲ Go to bed before 23:00

Regular sleep is very important, and it is recommended to go to bed before 11pm.

▲ 150 minutes of aerobic exercise per week

Do at least 150 minutes of aerobic exercise per week, 30 minutes each time. Be sure to stick to it. If you don't exercise, your lung capacity will start to decline in your 20s, and you will feel out of breath and tired. From a cellular level, sticking to exercise can help intervene in gene sequence disorders, clean up exhausted cells, etc., thereby delaying aging.

▲ Pay attention to healthy nutrition intake

Increase the amount of coarse grains and reduce the amount of refined rice and flour; increase the amount of white meat and reduce the amount of red meat; the more vegetables the better, and ensure an appropriate amount of fruit; eat some nuts and milk in moderation; choose vegetable oil and cook at low temperature; steaming, boiling and shabu-shabu cooking methods are strongly recommended.

2. 30-40 years old , learn to control

At the age of 30-40, you may experience deeper wrinkles, frequent fatigue and pain, significant changes in weight and fat distribution, decreased cognitive ability, decreased muscle level and quality, and other aging phenomena. Some elderly diseases may also come early, such as coronary heart disease, cancer, etc. At this time, in addition to maintaining good living habits, you must also learn to control yourself.

▲ Control your waistline

"Guidelines for Prevention and Control of Overweight and Obesity in Chinese Adults" recommends that waist circumference should be controlled at: men's waist circumference <85 cm, women's waist circumference <80 cm.

▲ Control your movement

Starting from the age of 30, as we age, our muscle mass begins to slowly decrease, especially for those who lack exercise. Pay attention to gradual progress and do strength training, but don't force yourself too much. For example, you can do wall push-ups, 8 to 12 per set, rest for a while and then continue, do 2 to 4 sets a day.

▲ Control your diet

Eat until you are 70% full at each meal. It is not recommended to eat after 8pm.

3. For those over 40, take supplements

Starting at the age of 40, many people have significantly more white hair, new hair growth slows down, wrinkles deepen and static lines increase, sleep disorders and extreme lack of energy, and their health begins to sound the alarm.

▲ Regular physical examinations to detect health problems in a timely manner

In addition to routine items such as blood routine, urine routine, and electrocardiogram, you should also add physical examination items according to your physical condition. For example, people over 40 years old should have a cancer screening at least once a year; those with a family history of cancer, especially those with cancer in their immediate family, should have a screening twice a year.

▲ Supplement your diet to better fight aging

Starting at the age of 40, the number of mitochondria in cells decreases significantly, and the accumulation of exhausted cells increases the burden on the cell system to activate healthy autophagy. It is necessary to take some dietary nutritional supplements to improve the symptoms of middle age that begin to appear at the age of 40, such as foods and nutritional supplements containing ingredients such as apigenin and fisetin.

Apigenin and fisetin are found in fruits and vegetables. For example, apigenin is found in parsley, grapes, apples, grapefruit, oranges, and chamomile; fisetin is found in apples, persimmons, grapes, onions, cucumbers, and strawberries, and has good antioxidant and anti-inflammatory properties.