19a. Ageing

Question 1

What are the main theories of ageing?

Answer 1

Allostatic load/overload theory
Mitochondrial theory
Inflammaging

Question 2

What is the allostatic load/overload theory of ageing?

Answer 2

Social, psychological, lifestyle and nutritional factors all interact with our genome to create either healthy resilience to ageing or accelerated deterioration with age

Question 3

What different things can play a role in our ageing?

Answer 3

Toxin exposure
Sedentary lifestyle
Poor nutrition
High stress
Genetics
Chronic inflammation
Dysbiosis

Question 4

What is the mitochondrial theory of ageing?

Answer 4

OS within mitochondria leads to mtDNA mutations, reduced ATP and energy

Question 5

What is mtDNA?

Answer 5

Mitochondrial DNA

Question 6

What does mitochondrial dysfunction lead to within the cell?

Answer 6

Apoptosis

Question 7

What is mitochondrial dysfunction linked to?

Answer 7

MS
AZD
Parkinson’s

Question 8

What is inflammaging?

Answer 8

Low grade inflammation that increases with age
Leads to many age-related diseases

Question 9

What things can promote chronic inflammation?

Answer 9

Pathogens
Damaged tissues
Altered gut microbiota
Antibiotics
Steroids
Antihistamines

Question 10

What is inflammaging the result of?

Answer 10

Pathological stimulation of the innate immune system

Question 11

Which condition is associated with inflammaging of the brain?

Answer 11

AZD

Question 12

What is a human’s maximum lifespan potential?

Answer 12

Over 100 years

Question 13

What is hormesis?

Answer 13

The process by which exposure to a low level of stress or toxicity induces an adaptive beneficial effect in a cell or organism

Question 14

Examples of hormesis

Answer 14

Calorie restriction
Phytochemicals
Exercise
Cognitive stimulation
Intermittent cold/heat

Question 15

How does a healthy body respond to stress?

Answer 15

By increasing production of AOs and quality control mechanisms

Question 16

What effect does hormesis have on the liver?

Answer 16

Increased production of:
Glutathione
Catalase
Superoxide dismutase
Ph2 detoxification enzymes

Question 17

What is Nrf2?

Answer 17

Transcription factor which senses cellular stress

Question 18

How does Nrf2 respond to stress?

Answer 18

Upregulates genes that produce endogenous AOs

Question 19

How does Nrf2 upregulate the genes that produce endogenous AOs?

Answer 19

Attaches itself to the ArH within DNA
Increases expression of glutathione enzymes, superoxide dismutase and Ph2 detoxification enymes

Question 20

How do calorie restriction and exercise induce stress?

Answer 20

By depleting cellular energy

Question 21

What does low cellular energy activate?

Answer 21

AMPK
Sirtuins

Question 22

What is AMPK?

Answer 22

Pro-longevity protein

Question 23

What are sirtuins?

Answer 23

Anti-ageing proteins

Question 24

Which process does AMPK and sirtuins initiate during a period of low cellular energy?

Answer 24

Autophagy

Question 25

What is autophagy?

Answer 25

The digestion of worn-out or damaged cellular components to improve the quality of the whole organism

Question 26

What is the autophagy of mitochondria called?

Answer 26

Mitophagy

Question 27

How often does mitophagy occur in a healthy cell?

Answer 27

Every few days

Question 28

How soon after they are 'born' are mitochondria digested?

Answer 28

9-25 days

Question 29

What is the quality of mitophagy in AZD or Parkinson's?

Answer 29

Defective Results in low brain energy

Question 30

What are the 9 key signatures of ageing?

Answer 30

Genome instability Telomere shortening Epigenetic alterations Loss of protein regulation and disposal Insulin resistance Cell senescence Stem cell loss Altered intercellular communication

Question 31

Why is social connection important?

Answer 31

Anti-inflammatory

Question 32

Who is more likely to be affected by poor social connection?

Answer 32

Children Elderly

Question 33

What is excess Ph1 detoxification linked to?

Answer 33

Ageing Cancer

Question 34

What can cause excess Ph1 detoxification?

Answer 34

Overexposure to xenobiotics, steroid hormones and drugs

Question 35

How are xenobiotics detected?

Answer 35

Via the aryl hydrocarbon receptor (AhR)

Question 36

What happens when a xenobiotic is detected?

Answer 36

AhR receptor binds to the DNA xenobiotic response element to drive gene expression of Ph1 enzymes

Question 37

What does over-activation of the AhR lead to?

Answer 37

Accelerated ageing CVD Cancer

Question 38

Which herbs/nutrients can desensitise the AhR and slow down Ph1?

Answer 38

Green tea Turmeric Resveratrol Quercetin Ginger Garlic

Question 39

Which detoxification process has been found to be neuroprotective in AZD and Parkinson's?

Answer 39

Upregulation of Nrf2 Upregulation of Ph2

Question 40

How can exercise extend life/slow ageing?

Answer 40

Improves brain, CV, lung, muscle and metabolic function Improves body composition Induces endogenous AO enzymes Induces anti-ageing proteins Increases levels of PGC1-a

Question 41

What is PGC1-a?

Answer 41

A protein that enables the synthesis of brand new mitochondria through mitochondrial biogenesis

Question 42

What are the characteristics of the Okinawan diet?

Answer 42

High in unrefined carbs Small-mod amounts of fish/meat High intake of veg/legumes High in MUFAs/PUFAs Low in saturated fats Only eat until 80% full Eat off small plates

Question 43

How do IF, calorie restriction and fasting benefit ageing?

Answer 43

Activate sirtuins - anti-ageing proteins Promote autophagy to aid cellular rejuvenation Increase adiponectin - associated with longevity

Question 44

Which processes do sirtuins improve in the body?

Answer 44

Insulin sensitivity Mitochondrial activity CV health Fat metabolism DNA integrity Lower inflammation

Question 45

How might ketogenic diets mimic the health benefits of fasting?

Answer 45

Shifting metabolism towards beta-oxidation and ketone synthesis

Question 46

What do obesity and insulin-resistant individuals present with that can speed up ageing?

Answer 46

Mitochondrial dysfunction Reduced biogenesis Increased inflammaging

Question 47

What are AGEs strongly associated with?

Answer 47

Inflammation Accelerated ageing Neurodegeneration Diabetes Cancer

Question 48

What should be avoided to help slow down ageing?

Answer 48

Toxins Sedentary lifestyle Poor nutrition High stress Dysbiosis Medication Antibiotics Alcohol Smoking Coffee Sugars

Question 49

Nutrients to support anti-ageing

Answer 49

B vits O3 Mg D K CoQ10 EVOO Resveratrol ALA Green tea Berries Cruc veg Garlic/onions Nuts/seeds Turmeric/ginger