Scientists are studying the human “internal clock”
Is aging inevitable? For decades, it was considered a biological necessity, as unavoidable as wrinkles, gray hair, and declining health. Today, however, science sees it differently. Increasingly, studies demonstrate that specific mechanisms of aging can be modified, at least in the laboratory. This is not a quest for immortality or a search for a mythical elixir, but an evidence-based attempt to extend the period of health. Not to live longer, but to remain fit for longer.
A team of researchers from Poland, the US, and the UK, led by Dr. Piotr Chmielewski from Wroclaw Medical University has recently published a comprehensive review of what is known about aging and related diseases. The publication concludes that aging can be slowed down and even partially reversed.
What really makes us age?
Aging is not only the passage of time, but above all, a gradual loss of biological integrity, which leads to the development of many diseases, such as cardiovascular diseases, cancer, and neurodegenerative diseases, such as dementia. At the molecular level, as Dr. Chmielewski explains, we observe DNA damage, disorders in gene expression regulation, oxidative stress, and a reduced efficiency of repair systems responsible for maintaining homeostasis.
One of the key discoveries of recent years is the role of senescent cells. These are cells that have lost their ability to divide but have not undergone programmed cell death, also known as apoptosis. Although they no longer perform their normal function, they remain metabolically active and secrete harmful substances, known as SASP (senescence-associated secretory phenotype), which causes chronic inflammation throughout the body.
“The elimination of replicatively old cells is currently one of the most important therapeutic goals,” emphasizes Dr. Chmielewski. He explains that the accumulation of these cells in tissues promotes chronic inflammation, organ dysfunction, and an increased risk of age-related diseases. At the same time, Dr. Chmielewski points out that removing these cells is not a universal solution: “These cells also play a positive role because they support tissue repair, wound healing, and protect against the development of tumors in the short term. Therefore, therapies should be precise and tailored to the specific context.”
Senolytics and metformin: the future or a dead end?
Do anti-aging drugs such as senolytics and metformin make sense as a preventive measure in healthy people? This question divides the scientific community.
Dr. Chmielewski tempers the enthusiasm. Metformin, although safe for treating type 2 diabetes, affects many pathways, and its impact on aging processes in healthy individuals remains unclear. The TAME study is currently underway to assess whether this drug can slow biological aging in humans. However, no precise results are available yet.
Exercise and diet
Although new therapies are tempting with their promises, the best-documented strategies for counteracting aging remain simple lifestyle interventions: regular physical activity, a healthy diet (e.g., the Mediterranean diet), avoiding stimulants, and maintaining social relationships.
“These interventions reduce the risk of disease and premature death, and their effectiveness has been confirmed in numerous prospective studies and meta-analyses,” notes Dr. Chmielewski. “In contrast, most so-called anti-aging therapies remain in the preclinical research stage.”
Tailor-made therapy
In the future, geroprotective interventions may become more personalized, based on individual miRNA profiles, epigenetic markers, or metabolic indicators. However, as the Wrocław-based scientist points out, this is still a distant prospect: “Personalizing interventions based on molecular, epigenetic, or metabolic profiles is a promising concept known as ‘personalized geroscience’. However, this concept is in its early stages of development and is far from practical clinical application.”
Aging – not a disease, but an opportunity for change
“Aging, as Dr. Chmielewski points out, is not a disease, but a natural process. Attempts to “treat” it, like attempts to stop time, have no scientific basis. Therefore, it is worthwhile to focus on maintaining health and fitness in order to remain independent, conscious, and functional for as long as possible.”
How to age healthily – 10 steps supported by science
Exercise regularly. You don’t have to train like a marathon runner – a daily brisk walk (30–45 minutes), cycling or dancing significantly improve the efficiency of your heart, muscles and brain.
Eat like you’re in the Mediterranean. A diet rich in vegetables, fish, olive oil, nuts, and legumes has anti-inflammatory properties, supports mitochondrial function, and can help delay biological aging.
Avoid excess calories. It’s not about starving yourself, but about avoiding overeating. Even a small amount of caloric discipline supports repair processes and reduces oxidative stress.
Take care of your sleep – not just the quantity, but the quality. Sleep deprivation disrupts cell regeneration, increases inflammation, and accelerates brain aging. Aim for 7–8 hours of good quality sleep.
Maintain muscle mass. As we age, we lose muscle, which lowers our metabolism and fitness. Include strength training in your routine, even with light weights.
Maintain social relationships. Loneliness is one of the strongest risk factors for mortality in older people. Meet up, talk, get involved—for your brain and your heart.
Don’t smoke. Limit alcohol (or give it up altogether ;). These habits accelerate telomere shortening, damage DNA, and increase the risk of cancer and cardiovascular disease.
Exercise your mind. A new hobby, learning a language, solving puzzles, or reading regularly—all of these activities support neuroplasticity and can delay neurodegenerative processes.
Maintain metabolic balance. Monitor your glucose, lipid, and blood pressure levels. Metabolic diseases (e.g., type 2 diabetes) accelerate biological aging.
Stay curious and flexible in your thinking. Your psychological approach to aging matters: People with a positive attitude tend to live longer and healthier lives. Optimism is also a biological intervention.
This article is based on: Human Aging and Age-Related Diseases: From Underlying Mechanisms to Pro-Longevity Interventions
Aging and Disease
Authors: Piotr Paweł Chmielewski, Krzysztof Data, Bartłomiej Strzelec, Maryam Farzaneh, Dr.Amir Anbiyaiee M.D., Uzma Zaheer, Shahab Uddin, Mohadeseh Sheykhi-Sabzehpoush, Paul Mozdziak, Maciej Zabel, Piotr Dzięgiel, Bartosz Kempisty
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