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Hanya mai zirga-zirga da haske mai duhu da mutane.
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The science of healthy ageing

Amma shaidar da ke nuna yadda za a kiyaye shekaru masu lafiya ita ce mafi karfi fiye da yadda mutane suke tsammani, kuma mafi yawanta kyauta ce.

The number of people aged 60 and over will double between 2020 and 2050 to about 2.1 billion, according to the World Health Organization. Rayuwa mai tsawo ita ce daya daga cikin manyan nasarori na dan Adam; amma tambayar yanzu ita ce, nawa daga cikin wadannan shekaru ne masu lafiya. Sa’a ta yi wani layin bayyananne tsakanin abin da aka kafa a cikin manyan nazarin mutum da abin da ke nan wata tunanin da take da ban sha’awa wacce aka gwada a cikin kwayoyin halittar. Wannan shĩ ne rarrabẽwa a tsakãninsu.

Me yasa muke da shekaru

Masu bincike sun bayyana tsufa ta hanyar wani tsari mai alaka da ake kira alamomin tsufa (López-Otín et al., 2023): lalacewar DNA, rage telomeres a ƙarƙashin kromosomes, canji ga alamomin sinadarai waɗanda ke kunnawa da kashewa na halittu (epigenetics), rasa sarrafa ingancin protein, mitochondria da aka yi amfani da su, ƙwayoyin cuta waɗanda suka daina rabawa amma ba su mutu ba (ƙwayoyin santsi), ƙwayoyin cuta masu tsanani, rashin sadarwa tsakanin ƙwayoyin cuta, ciwon daji mai tsanani, canjin microbiome na ciki da kuma sake amfani da ƙwayoyin cuta (autophagy). Kuma bãbu wani mai aiki da kansa, wanda shi ne dalili guda daga cikin akwai wata cuta guda.

Astronaut Scott Kelly collecting a blood sample for NASA's Twins Study.
A cikin NASA's Twins Study, astronaut Scott Kelly ya yi shekara daya da rabi a cikin orbit yayin da ɗansa na biyu ya zauna a kan ƙasa, yana ba masu bincike wani irin kallo akan yadda jikin mutum ke amsawa ga matsaloli masu tsanani. Credit: NASA/Scott Kelly

Faɗakarwa ita ce ma’aikaciyar bincike mai ban mamaki ga wannan. NASA’s Twins Study ya gano cewa wasu daga cikin sauye-sauye na Scott Kelly a cikin shekaru da dama a cikin orbit, ciki har da telomeres mai tsawo a cikin jirgin sama, sun dawo zuwa daidai bayan tashi, yayin da wasu sauye-sauyen suka ci gaba (Garrett-Bakelman et al., 2019). Astronauts motsa jiki na kusan sa’o’i biyu a rana don kare ƙashi da kuma muscles, irin wadannan tishu da ke raguwa da shekaru a kan ƙasa.

Kiran gaskiya!

Wannan ya zo ne daga bincike mai yawa da kuma gwaje-gwajen da suka hada da dubban mutane. Su ne tushen shawarwari kan lafiyar jama’a a fadin duniya.

Aiki na jiki. Kungiyar Lafiya ta Duniya ta shawarci matasa su yi minti 150 zuwa 300 na aiki mai tsanani, ko kuma minti 75 zuwa 150 na aiki mai karfi, a duk wata, da kuma ayyukan ƙarfafa ƙwayoyin halitta a cikin kwanaki biyu ko fiye. Masu shekaru sun yi gargadin su kara da horon daidaito a cikin kwanaki uku ko fiye don hana faduwa. Aikin da ake yi a kullum yana da alaka da rage hadarin kamuwa da cututtukan zuciya, ciwon zuciya, cututtukan sukari na nau’i 2, cututtukan kansa da dama, rashin lafiyar zuciya da kuma rashin hankali (WHO, 2020).

Yana da ƙarfi. Masana’antar ƙwayoyin cuta da ƙarfin ƙarfi suna raguwa tare da shekaru (sarcopenia), kuma ƙarfin ƙarfin yana kiyaye sakamakon lafiya. Koyar da juriya yana kiyaye ƙwayoyin jiki da ƙashi a kowane shekaru, gami da mutane sama da 90.

Bai kamata a sha giya ba. Shigar da giya na daya daga cikin manyan dalilan mutuwar da za a iya hanawa. Waɗanda suka daina shan sigari kafin su kai shekara 40 suna kauce wa kashi fiye da 90 cikin dari na haɗarin mutuwar da ke tattare da ci gaba da shan sigari (Jha et al., 2013). Ya hana a duk wani rãyuwar taimako.

Ciwon jini. Ciwon zuciya yana haifar da ciwo a cikin zuciya, kwakwalwa da kuma jijiyoyin jini. A cikin binciken SPRINT, kula da zafin jini mai yawa ya rage abubuwan zuciya da mutuwar, kuma ya rage rashin fahimtar fahimta (SPRINT MIND, 2019). An duba zafin jini a cikin mintina kuma an yi magani da shi mai sauki.

Abin sha. Abin sha na sauya launuka da yawa. WHO ta ce babu wani mataki na shan giya da yake amintacce ga lafiya; kaɗan ya fi kyau.

Sleep. Matasa an shawarce su da su yi barci na tsawon sa’o’i bakwai a dare (Watson et al., 2015). A cikin wasu lokutan, ana iya samun ciwon zuciya da kuma rashin lafiyar jijiyoyin jini a lokacin da ake yin motsa jiki.

Dabarun abinci. Abincin da yake da yawa a cikin kayan lambu, ‘ya’yan itãce, ganyen itatuwa, legume, nuts da man zaitun, tare da ɗanɗano mai ƙanƙanta da sukari, an haɗa su da rage haɗarin kamuwa da cututtukan zuciya. A cikin binciken PREDIMED, abincin Mediterranean wanda aka cika da man zaitun ko nutsan ya rage manyan abubuwan zuciya da kashi 30 bisa dari idan aka kwatanta da abinci mai ƙarancin fat (Estruch et al., 2018).

Social connection. Loneliness da tsare-tsaren suna da alaƙa da mutuwar farko: wani babban meta-analysis ya gano kusan kashi 50% mafi girman yiwuwar rayuwa ga mutane tare da dangantaka masu ƙarfi na zamantakewa (Holt-Lunstad et al., 2010).

Gaske da gani. Gasar ta zama mafi girman abin da zai iya canzawa na hadari ga rashin hankali wanda aka sani da shi daga hukumar Lancet. A cikin binciken ACHIEVE, wani mataki na sauraro ya rage asarar fahimta da kashi 48 cikin dari a cikin shekaru uku a tsakanin masu tsufa masu haɗari (Lin et al., 2023). An kara asarar gani ba tare da magani ba a matsayin wani babban abin tsoro a shekarar 2024.

Vaccination. Gwajin rigakafi na kare masu shekaru daga cututtukan numfashi, nimonia, shingles da COVID-19, cututtuka da suke shafar su da wuya. Wani bincike na halitta a Wales ya gano cewa rigakafin shingles an bi da shi da kashi 20 cikin dari mafi ƙarancin yiwuwar gano cututtukan kwakwalwa a cikin shekaru bakwai (Eyting et al., 2025); masu binciken suna bincikar dalilin.

Ilimi da manufa. Ilimin farko a rayuwar, da kuma aikin tunani da zamantakewa bayan haka, suna da alaƙa da ƙarancin haɗarin rashin hankali da kuma kyakkyawar rayuwa.

45%of dementia cases linked to 14 modifiable risk factors (Lancet Commission, 2024)
2.1 billionpeople aged 60 or over expected by 2050 (WHO)
150 to 300minutes of moderate activity a week recommended for adults (WHO)

Mafi ƙarfin mafita na tsawon rai da aka yi gwaji a baya ba su da tsada: motsa jiki, barci, kada ku sha giya kuma ku kasance masu haɗin kai.

Astronaut Sandra Magnus exercising on the station's treadmill.
A cikin orbit, ƙashi da ƙwayoyin jiki suna lalacewa cikin sauri ba tare da motsa jiki na yau da kullum ba, yana nuna tsufa a kan ƙasa da sauri mai yawa. Credit: NASA

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Binciken kimiyya kan halittar tsufa yana ci gaba da sauri, kuma labaran farko suna iya wuce shaidar. Waɗannan su ne wuraren bincike masu aiki. Ba a tabbatar da wani daga cikinsu ya rage tsufa ga mutum, wasu suna da haɗari na gaskiya, kuma wasu sun kasance maganin rigakafi tare da sakamako na baya. Bã Mu bayyana su a cikin misãlai ba fãce dõmin mãsu karatu su yi hankali.

  • Karin abinci. Abincin da ya fi kaɗan na carbohydrates ba tare da rashin abinci ba yana ƙara tsawon rayuwar dabbobi masu yawa. A cikin binciken CALERIE 2 a cikin masu lafiya, shekaru biyu na hanawa mai kyau sun inganta abubuwan haɗarin cardiometabolic (Kraus et al., 2019) kuma ya rage kaɗan ka’idar gudun tsufa ta halitta (Waziry et al., 2023). Kuma bãbu sani ga tasirinsu a kan rãyuwar mutãne a cikin dogon lokaci.
  • GLP-1 magani. Magunguna kamar semaglutide, da aka kirkiro don ciwon sukari da kuma rashin nauyi, ya rage manyan abubuwan zuciya da jini da kashi 20 cikin dari a cikin mutane masu rashin nauyi da kuma cututtukan zuciya a cikin binciken SELECT (Lincoff et al., 2023). Kuma lalle ne, haƙĩƙa, Allah Ya saukar da wani littafi mai tsarki ga mutãne waɗanda suke sani.
  • Metformin. Wani maganin ciwon sukari wanda aka danganta a cikin nazari na gani zuwa ga ƙananan adadin wasu cututtukan da ke da alaƙa da shekaru. An tsara binciken TAME don gwada shi kai tsaye a cikin masu girma; sakamakon ba su da yawa. * Mataki na shaida: nazari.*
  • Rapamycin. Yana faɗaɗa rayuwar kifi, har ma idan aka fara da ƙarshe a rayuwa (Harrison et al., 2009). Kuma lalle ne, haƙĩƙa, Allah Ya saukar da shi a cikin littattafai bayyanannu, dõmin su zama ãyõyi ga mutãne waɗanda suke sani.
  • Senolytics. Maganin da ke warkar da kwayoyin halittar da suka yi tsufa yana inganta wasu yanayi masu dangantaka da shekaru a cikin kifi. Kuma sunã da wata hujja bayyananna.
  • NAD+ precursors. Suplements kamar nicotinamide riboside na kara yawan NAD+ a cikin jini, amma gwaje-gwajen mutum ba su nuna amfanin likitanci mai bayyana ba har yanzu. Masu shaida: gwaji.
  • Epigenetic clocks. Measurements of chemical marks on DNA that estimate “biological age” (Horvath, 2013). *Masu amfani da kayan bincike; ba magani, kuma gwaje-gwajen masu amfani suna bambanta sosai. Masu shaida: kayan aikin auna.
  • Reprograming. Shortly canja wurin a kan genes da sake kunnawa cells zuwa wani m kasashe juya alamun na tsufa a cikin kifi (Ocampo et al., 2016). Wannan bincike ne na likita kawai, da tambayoyi masu tsanani game da tsaro ciki har da hadarin kamuwa da ciwon daji.

Yadda zaka iya taimaka

  • Ka motsa kadan fiye, ka fara yau, kuma ka ƙara ƙarfi da gwaje-gwajen daidaito. Yi tafiya tare da wani aboki yana da muhimmanci sau biyu: aiki da haɗin kai.
  • Ku sani da adadinku. Ka tambayi wani masanin kiwon lafiya ya duba matsayar jininka, kuma ka bi shawarwarsu.
  • Ya yi gwajin jinka da ganinka, kuma ya yi wa mahaifiyarka da ubanninka gargadi su yi kama da haka. Abũbuwan taimakon ji da linzami sunã daga cikin mafi sauki na tsare kwakwalwa.
  • Ka ci gaba da kasancewa cikin haɗin kai. Ka kira wani wanda ba ka yi magana da shi ba na ɗan lokaci; Ka kira wani maƙwabci mai nisa zuwa wani abu.
  • Ka kare barci: wani lokaci na musamman da kuma wata ɗaki mai duhu, mai sanyi, wanda shi ne inda Light Initiative ke haɗuwa da lafiyar tsufa.
  • Ka yi shakka game da zargin mu’ujiza, kuma ka raba wannan shafi idan ka ga daya.
  • Ku taimake mu mu kiyaye wannan shafi daidai. Masu bincike, likitoci da mafatanci za su iya yin aiki na kyauta a kan tashar tallafi.

Sources and further reading