노화를 늦추기 위한 라이프스타일 변화

### 노화의 과학: 더 건강한 미래를 위한 라이프스타일 선택
* 🧠 자신을 돌보고 건강한 생활 습관을 들이면 **스트레스를 크게 줄이고 노화 과정을 늦출 수 있으며** 오히려 추가적인 스트레스를 유발하지 않을 수 있습니다.
* 🏋 운동, 독서, 명상과 같은 활동에 참여하면 **도파민 수치를 개선**하고 **스트레스 호르몬을 감소**시키며 **전반적인 신체 기능을 향상**시키는 데 도움이 될 수 있습니다.
* 🥗 단식과 마음 챙김 식습관을 포함한 식이요법은 바이오마커를 측정하는 다양한 연구에 따르면 **노화를 최대 70%까지 늦출 수 있는 것**으로 나타났습니다.
* 🍽 마음챙김 식단은 **지중해식 식단과 DASH 식단의 요소**를 결합하여 가공되지 않은 천연 식품의 섭취를 촉진하는 동시에 노화를 촉진할 수 있는 **과도한 단백질과 에너지 섭취를 피합니다.**
* 📉 연구에 따르면 균형 잡힌 식단을 유지하는 사람은 **치매에 걸릴 위험이 50% 낮으며, 10년 동안 인지 기능 저하를 75% 가까이 줄일 수 있다**고 합니다.
* ⚖ 초가공식품을 피하고 **통곡물, 채소, 고품질 단백질이 풍부한 식단**을 유지하여 신진대사 건강과 전반적인 웰빙을 지원하는 것이 중요합니다.
* 🔄 노화 과정은 **식단, 신체 활동, 스트레스 관리, 사회적 상호작용**과 같은 요인이 장수와 건강에 중요한 역할을 하는 등 라이프스타일 선택에 영향을 받을 수 있습니다.
* ⏳ 궁극적으로 만성 질환을 앓고 있는 사람들도 더 건강한 생활 습관을 실천하면 상당한 이점을 얻을 수 있으므로 **생활 습관을 개선하기에 늦은 시기는 없습니다.**

마음 챙김 식습관과 건강한 라이프스타일 선택은 노화를 크게 늦추고 전반적인 웰빙을 개선할 수 있습니다.

As I have entered middle age, chronic diseases have started to arise. It's not too late yet. Those who maintain a good diet have nearly a 50% lower risk of developing dementia, and the rate of cognitive decline due to brain aging can decrease by almost 75%. Additionally, factors can accelerate the generation of cancer cells and the process of aging cells. Even without medication, simply through diet, one can slow down aging or even achieve effects that reverse it. 

Hello, I am Jeong Hyeon, working in the Geriatrics Department at Seoul National Hospital. Aging is significantly influenced by time, which is a crucial variable. Secondly, genetics plays an important role as well. The third factor is the environment. Thus, time, genetics, and environment interact with each other, causing changes in structure and function across various levels, including the individual, their organs, tissues, and cells. Even now, everyone...

Even from the moment the zygote is formed, which is when the sperm and egg meet and the zygote is created, the process of cell division begins, and in fact, aging can be considered to start from that point. So, unconsciously, everyone experiences aging. As I often mention, the speed of aging can accelerate or decelerate depending on what thoughts I have, what food I ate just a moment ago, or what kind of exercise I did yesterday. If we think about driving a car to Busan, we can press the accelerator or hit the brakes at that time. Aging has this interesting characteristic of being able to change speed in real-time. It is well-organized. One of the significant factors is ultimately the waste-like proteins in my body.

After proteins are generated, there are instances where the process of forming three-dimensional structures goes wrong, leading to accumulation of substances that resemble waste. Additionally, oxidative stress caused by reactive oxygen species can result in mutations in genes, which means genetic mutations can occur, or there may be an increase in mitochondrial failures. These diverse causes ultimately accelerate the aging process, lead to DNA damage, and create aging cells, often referred to as zombie cells. Through various processes, what we can ultimately measure is the epigenetic landscape surrounding the DNA within cells. This can be thought of as the DNA shell, and over time, an aging clock, which serves as a software-like trace, is left on this shell. So, there are complex biological factors that I have mentioned so far, and these are related to the topic at hand.

There are now organized lifestyle habits that either accelerate or slow down the aging process. It's quite simple. It depends on what I eat, how well I engage in physical activity, how much stress I experience, how well I sleep, how I handle alcohol and smoking, and how I socialize. Whether one falls into addiction or social isolation also significantly impacts life expectancy and the rate of aging. It is known that if the speed of aging continues to accumulate, it can lead to various chronic diseases such as hypertension, diabetes, and hyperlipidemia. By the time one reaches their sixties, these chronic diseases gradually increase the risk of age-related diseases. For instance, by the seventies, one may experience physical frailty or dementia.

Depression creates various functional problems, and when individuals reach their late 70s to early 80s, it leads to questions about whether they will require care, such as hiring a caregiver. Ultimately, this can even connect to the process of dying. In this context, managing the aging process during young adulthood, particularly in adulthood, becomes very important. From that perspective, it is essential to eat well, exercise properly, rest adequately, maintain relationships with others, and moderate alcohol and tobacco consumption.

Mindful eating refers to a diet developed for research purposes, combining the advantages of the Mediterranean diet and the DASH diet, which is beneficial for preventing hypertension and chronic diseases. This meal plan was originally created by developing various dietary score sheets from observational studies.

People who eat well have a nearly 50% lower risk of developing dementia compared to those who primarily consume junk food. When viewed over a scale of ten years, the rate of cognitive decline due to brain aging is reduced by almost 75%. This information has recently emerged, and random controlled clinical studies have been conducted. Intermittent fasting, which is a classical and well-known method for slowing down aging, has been compared to a mind diet. In practical terms, there was not a significant difference between the two; both were effective in preventing cognitive decline. However, the mind diet allows for delaying brain aging without the difficult maintenance required for intermittent fasting. The components of the mind diet include a high intake of whole grains, beans, and nuts.

They recommend consuming olive oil and eating a lot of fruits and vegetables. For fruits, they particularly suggest berries, and for vegetables, they encourage eating plenty of green vegetables. On the other hand, foods that should be consumed less frequently include fried foods, processed foods that contain simple sugars and refined broths, fast food, and red meats such as beef, lamb, and pork, as well as processed meats. They emphasize that these dietary recommendations are quite similar to what Koreans traditionally eat, which consists of rice and side dishes. The traditional Korean meals from the 1960s and early 1970s closely resemble this. They often included multigrain rice mixed with beans to enhance protein intake, and as for side dishes, there would typically be dishes like soybean paste soup with tofu.

If you include some fresh vegetables and a bit of dipping sauce, along with some fish, it makes for an excellent meal. In fact, this aligns very well with the healthy eating concept that Mindful Eating promotes. I believe that if Koreans apply the basic concept of Mindful Eating to their home-cooked meals, it would be very beneficial. On the other hand, there is the accelerator of aging. This often happens when there is an excess of protein or energy in the body. In younger individuals, this can trigger signals known as TOR or insulin IGF-1, which are well-known for accelerating cell division, increasing the generation of cancer cells, and speeding up the process of aging cell formation.

What can happen is that, let's say, consuming a lot of animal protein, especially meat, or overeating, or simply eating a lot of sugary foods can activate insulin, which in turn activates TOR. When medications that inhibit TOR are used, the lifespan of mice increases significantly. However, in the case of a mind diet, it primarily recommends consuming plant-based proteins, such as beans, whole grains, and nuts. Therefore, naturally, even without using medications that inhibit TOR, just by adjusting one's diet, it is possible to slightly pull the switch on the acceleration of aging. Insulin and another aging accelerator known as IGF-1 also play a role in the overall condition of my body.

Excessive energy intake, whether from consuming simple carbohydrates or a lot of red meat, can also activate certain responses in the body. By following the basic concept of mindful eating, especially during younger years, you can significantly reduce these effects. The most harmful foods include ultra-processed foods, which often contain high amounts of simple carbohydrates. As I mentioned in the book, it's important to avoid various harmful fats. It’s essential to consume foods that are beneficial to your body and contribute positively to your health. Even if you consume the same amount of carbohydrates, proteins, and fats, eating them through ultra-processed foods can actually increase your appetite. This is because ultra-processed foods can raise blood sugar levels too quickly and are often very palatable.

Because it is designed that way, it is important to avoid highly processed foods that have an artificial taste, which we have been indulging in for a long time. What we really need to change are our false appetites, cravings, and taste preferences. It would be better to start by making our meals a bit more natural. Nowadays, there are alternative ingredients and beverages that allow us to enjoy sweetness without many calories and without raising blood sugar levels. However, from that perspective, these alternative beverages can also be traps. Of course, they may not harm our health as much as sugary drinks and may not cause blood sugar spikes, but ultimately, what we need to change is the taste. We have become too accustomed to overly sweet and overly stimulating foods.

Zero-calorie ice cream and similar products can be enjoyed without guilt, and as you become accustomed to more stimulating foods, there is a possibility of overall increased consumption of excess calories. However, there is currently no evidence that using zero-calorie beverages leads to long-term weight loss compared to sugary drinks. Research shows that in the short term, zero-calorie beverages do not raise blood sugar levels, but from a long-term perspective, the brain may recognize the sweetness from these zero-calorie drinks, which could lead to increased calorie intake from other foods. Researchers believe that as a result, even if you consume zero-calorie beverages, the sweetness may encourage you to eat sweeter or larger quantities of other foods. Therefore, it can be argued that zero-calorie beverages have not yet demonstrated any significant weight loss effects.

It has not been proven. Therefore, if I need to drink something, it is much better to just drink plain water without any sugar or sweetness, or to have sparkling water. There are various dietary methods that can help slow down the aging process after middle age. I mentioned that fasting is the most classical method, and you could also try mindful eating or similar Mediterranean diets. There are many studies on various dietary interventions. A recent study on fasting showed that when practiced for two years during middle age, the aging process could slow down by up to 70% compared to those who did not fast, based on several medically measurable biomarkers. Additionally, a study conducted on middle-aged individuals in the United States looked at eating patterns.

When you maintain a healthy lifestyle, exercise sufficiently, manage stress well, and get enough sleep, there have been reports that a child who has undergone blood tests after two months can show signs of being nearly three years younger. Therefore, even if you are already past middle age and have developed chronic diseases, it is not too late. It is not too late, and from this point, you can improve your overall lifestyle habits, which can slow down aging or even reverse some aspects of it. However, there is a caution: if you are in your mid-60s or older and are dealing with various chronic diseases, especially in your early 70s, if your appetite has decreased, your digestion has weakened, and you find it difficult to eat meat due to a loss of strength, then this can be considered aging. Those who are experiencing such aging should avoid excessive strain.

Restricting food intake, especially through mindful eating, can lead to weight loss, but ultimately, it may result in a decrease in muscle mass, which can negatively impact the quality of life. The dietary approach I recommend for slowing down aging can generally be safely tried up until the early 50s for those in their 20s, 30s, and 40s. However, especially for women after menopause and for men in their 60s, various hormonal changes occur, and insulin resistance can develop. While practicing mindful eating and a low-aging diet is certainly possible, it is essential to additionally ensure an adequate intake of high-quality animal protein. It is also crucial to avoid an overall calorie deficiency. In the case of time-restricted diets, the discussion typically involves small experimental animals, usually rats, and larger experimental setups.

In animals, such as monkeys, the effects are quite noticeable to some extent. However, in humans, small-scale clinical studies have shown that it can indeed help with obesity and metabolic diseases. Yet, there are still many unknowns regarding how effective time-restricted diets or intermittent fasting are when large-scale clinical studies are conducted. Particularly when looking at data from the West, especially among Americans who tend to be very obese, we can see improvements in various issues when they adopt time-restricted diets along with calorie restriction. However, in our country, many elderly individuals are actually thin, and rather, they experience a decrease in quality of life due to muscle loss or general weakness. In fact, looking at national health impact surveys, it is evident that after reaching old age, protein intake becomes a significant concern.

Because deficiencies can lead to very serious situations, especially after the age of 60, trying to lose weight through intermittent fasting or extreme dieting can be quite dangerous. Therefore, when I look at the cases of the people I treat and those who receive nutritional counseling at our hospital, it becomes clear that it is more beneficial to have three balanced meals a day that include quality complex carbohydrates. These complex carbohydrates refer to foods like rice and bread. It is important to consume sufficient high-quality animal protein along with these complex carbohydrates. At the same time, engaging in strength training is crucial to maintain muscle mass. Thus, for younger individuals who do not have insulin resistance and are already accustomed to strength training, it is essential to focus on these aspects.

Intermittent fasting or time-restricted dieting can help burn the waste in my body and reduce fat during the fasting period. However, for those who are already in a metabolic state typical of older age, the opposite effect may occur, leading to muscle loss instead. Simply following intermittent fasting trends seen on YouTube and drastically reducing calories might improve the quality of life for the first two to three months, but ultimately, it can result in muscle loss and worsen the metabolic system. It is essential to carefully consider my life cycle, my list of diseases, and my body type, body composition, and various traits before deciding on the form of time-restricted diet or intermittent fasting to adopt, or what kind of eating habits to develop. Many people misunderstand this.

When you return to a natural diet, you may actually feel more stressed, and because the stress doesn't get relieved, you might think that your quality of life decreases. There is a concept called comfort food, which includes sweet and fatty foods, like cake. Typically, when we are stressed, we tend to eat these kinds of foods. However, this causes our blood sugar to rise rapidly and then drop sharply, leading to increased insulin secretion, which can cause swelling in the body. This swelling decreases the quality of sleep, which can result in higher levels of stress hormones the next day, creating a situation that is actually unfavorable for you. Therefore, the essence of mindful eating is that it encourages the consumption of simple sugars and refined grains, often leading to the intake of ultra-processed foods. These ultra-processed foods are artificially enhanced for flavor and are highly...

Because it is further refined, ultra-processed foods can rapidly raise blood sugar levels and, conversely, cause them to drop quickly. Therefore, if I consume these ultra-processed foods, the total calories I intake also tend to increase. Eliminating such ultra-processed foods can be considered a top priority in mindfully eating or in developing a slow-aging dietary habit. Current statistical data shows that British people consume nearly 60% of their total calories from ultra-processed foods. It is likely that the situation is similar in our country. Reducing the intake of these ultra-processed foods can eliminate insulin resistance, normalize my cortisol stress hormone system, and help me regain sensitivity to satiety hormones, which I may be resistant to, like leptin. Consequently, this leptin system will also normalize. Therefore, false hunger or cravings can be addressed.

When we consume natural foods, we can feel sufficiently full. However, after indulging in stimulating foods in our daily lives, we may initially find natural meals, which are a bit blander, to taste unappealing. In reality, as we eat these naturally flavored foods, our taste buds will eventually return to normal. I'm not suggesting that we should live like ascetics; rather, it's a gradual process of cleaning up our diet, which has often been dominated by artificial and unhealthy meals. Once our eating habits normalize, all systems related to my metabolism will also stabilize, leading to reduced stress and improved sleep quality. Consequently, issues like depression, anxiety, or stress will improve, and you may even experience an increase in productivity during the day.

There are many people who believe that in order to live a fulfilling life, they must sacrifice their health for the sake of enjoyment and living in the moment. They think that to live fully, they need to live fast and short, which makes it difficult to maintain a healthy lifestyle. However, in order to truly live, it is essential to get enough restorative sleep and take care of our brain health. To achieve this, it is very important to maintain a clean and healthy diet. The idea of living in the moment, or YOLO, is often distorted by consumer capitalism. In reality, there is a limit to the amount of dopamine a person can experience. No matter how stimulating the food or even drugs one consumes daily, eventually, the dopamine system will adapt, and beyond a certain point, the effects will not be sustainable.

It is impossible to enjoy. Eventually, if we continue to fill our days with increasingly delicious things, as consumer capitalism suggests, and chase after only pleasurable experiences, the stress hormones in response can dominate me, which may worsen feelings of depression or anxiety. Therefore, from the perspective of enjoyment, it is actually beneficial to reduce harmful pleasures and engage in activities that help my body, slow down my aging process, and improve my overall function. For example, exercising, reading books, or meditating can help me enjoy healthier dopamine levels. By doing so, the stress hormones will eventually decrease, and my body's metabolic system will improve, creating a virtuous cycle. Thus, taking care of my body and myself...

Taking care of others and adopting these lifestyle habits that slow down aging is not something that causes stress; rather, it helps reduce stress. You can understand it this way.

[책이벤트] 남들보다 7년 6개월 느리게 나이 드는 법 | 정희원 서울아산병원 노년내과 교수 | 세바시 인생질문 #노화 #건강

더 좋은 세상을 위한 지식과 경험, 그리고 아이디어를 15분 강연 스토리로 나눕니다. 
'구독'을 누르시면 새 강연 영상 소식을 가장 빠르게 받을 수 있습니다.
더 길고 깊은 강의 콘텐츠는 '세바시랜드'에서 만나보세요.
구글 플레이 스토어나 앱스토어에서 세바시랜드 다운로드 받으시고 회원가입하세요. 세바시 배움 모임에 참여해보세요. 인생의 변화가 시작됩니다. 

세바시 강연 Sebasi Talk

라이프스타일이 노화에 미치는 영향

노화는 접합체가 형성되는 순간부터 시작되며 생각, 음식, 운동에 따라 실시간으로 속도가 달라질 수 있습니다.

간헐적 단식은 노폐물을 연소하고 지방을 줄이는 데 도움이 될 수 있지만, 신진대사가 저하된 상태에서는 근육 손실로 이어질 수도 있습니다.

식단, 신체 활동, 스트레스 관리, 사회적 상호작용을 포함한 생활 습관은 노화 과정을 가속화하거나 늦추고 노화 관련 질병의 위험을 줄이는 데 중요한 역할을 합니다.

영양을 통한 우울증 및 노화 관리

우울증은 노년층에게 기능적 문제를 일으킬 수 있어 치료가 필요하다는 우려가 커지고 있습니다.

만성 질환을 예방하고 잘못된 식욕을 관리하려면 지중해식 식단과 DASH 식단을 결합한 마음챙김 식단이 필수적입니다.

복합 탄수화물과 양질의 단백질이 포함된 균형 잡힌 식단과 근력 운동은 근육량과 전반적인 웰빙을 유지하는 데 매우 중요하며, 점차 자연 식품으로 전환하면 미각을 정상화하고 정신 건강을 개선할 수 있습니다.

과도한 에너지 섭취와 마음 챙김 식사가 미치는 영향

단순 탄수화물과 붉은 육류의 과도한 에너지 섭취는 신체에 유해한 반응을 일으킬 수 있습니다.

단순 탄수화물 함량이 높은 초가공 식품은 식욕을 증가시키고 혈당 수치를 너무 빨리 올릴 수 있습니다.

제로 칼로리 음료는 장기적인 체중 감량으로 이어지지 않을 수 있으며 다른 음식의 칼로리 섭취를 증가시킬 수 있습니다.

식단과 라이프스타일이 노화에 미치는 영향

음식 섭취를 제한하면 체중이 감소할 수 있지만 근육량이 감소하고 삶의 질에 부정적인 영향을 미칠 수 있습니다.

주의 깊은 식습관과 저연령화 식단은 유익하지만, 특히 호르몬 변화를 겪고 있는 분들에게는 양질의 동물성 단백질과 칼로리 결핍을 피하는 것이 필수적입니다.

초가공식품을 배제하면 인슐린 저항성과 포만 호르몬 민감성을 정상화하여 궁극적으로 노화를 늦추고 만성 질환의 위험을 줄이는 데 도움이 될 수 있습니다.

완전한 삶에 대한 오해: 건강 대 즐거움

많은 사람이 즐거움을 위해 건강을 희생해야 한다고 생각하며, 이로 인해 현재의 삶에 대한 왜곡된 시각을 갖게 됩니다.

진정한 성취를 위해서는 숙면과 건강한 식단을 포함한 건강한 라이프스타일이 필수적입니다.

지속 가능하고 건강한 삶을 위한 식단 권장 사항에는 식물성 단백질, 통곡물, 과일과 채소를 충분히 섭취하고 튀긴 음식과 가공식품의 섭취를 줄이는 것이 포함됩니다.

다른 사람을 배려하고 건강한 생활 습관을 들이면 스트레스를 줄이고 전반적인 웰빙을 개선할 수 있습니다.

운동, 독서, 명상과 같은 활동에 참여하면 건강한 도파민 수치를 유지하고 신체의 신진대사 시스템에 선순환 구조를 만드는 데 도움이 될 수 있습니다.

단식한 사람의 경우 노화 바이오마커가 70% 감소할 수 있다는 연구 결과도 있습니다.