Ezinye izilimi kule ndawo zingaguqulwa ngemishini futhi zingafaka amaphutha. Usizo lokuthuthukisa Funda isiNgisi esisemthethweni
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Isinqumo esimnyama

Ucwaningo lwesayensi

Akukho muntu ongayeka ihora. Kodwa-ke, isiqiniseko sokuthi ungagcina kanjani iminyaka ehlanzekile sinamandla kunalokho abantu abaningi abakwaziyo, futhi ingxenye enkulu yazo iyamahhala.

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. Ukuphila isikhathi eside kuyinye yezinto eziphumelela kakhulu zomuntu; isimbuzo manje ukuthi zingaki lezi zinyanga eziphephile. Ucwaningo lwesayensi luzobeka umgwaqo ocacile phakathi kwento esungulwe emikhakheni enkulu yocwaningo lwamuntu nento ehlala ikhona njengemibono ejabulisayo ehlolwe ngezinyosi. Le ngxenye igcina lezi zinto ezimbili zihlukaniswe.

Kungani sikhula

Abacwaningi bachaza ukukhuluphala ngenqubo exhunywe kakhulu ebizwa ngokuthi yi- izimpawu zokukhuluphala (López-Otín et al., 2023): ukulahleka kwe-DNA, ukuncipha kwamatelomeres emaphethelweni e-chromosomes, ushintsho kuma-markers wekhemikhali ashintsha ama-gene futhi avale (epigenetics), ukulahlekelwa ukulawula okuhle kweprotheni, i-mitochondria ephukile, iziseli eziyeka ukwahlukanisa kodwa azifa (iziseli ezikhulayo), iziseli zesitshalo eziphukile, ukuxhumana okungalungile phakathi kweziseli, ukuvuvukala okuqhubekayo okungenani, izinguquko ku-gut microbiome kanye nokuvuselelwa kabusha kweselula okungasebenzi (autophagy). Akukho owenzayo, ngakho-ke akukho ukwelashwa okukodwa.

I-astronaut Scott Kelly iqoqa isitoko segazi le NASA's Twins Study.
Kule NASA's Twins Study, i-astronaut Scott Kelly yachitha cishe unyaka e orbit kanti i-twin yakhe efana nayo ihlala emhlabeni, inikeza abacwaningi ukubheka okuncane ukuthi kanjani ama-markers wesikhumba aphendula ekucindezelekeni okukhulu. Isithombe: NASA/Scott Kelly

Isikhala siyilabhorethri engalindelekile le nto. NASA’s Twins Study yathola ukuthi abaningi be Scott Kelly’s biological izinguquko ngesikhathi esingaphezu konyaka e orbit, kufaka phakathi telomeres eside e flight, wabuyela normal ngemuva kokubhuka, ngenkathi ezinye izinguquko ziqhubeka (Garrett-Bakelman et al., 2019). Abacwaningi bomhlaba baqeqeshwa cishe amahora amabili ngosuku ukuvimbela ithambo nemisipha, izitho ezifanayo ezincipha ngobudala emhlabeni.

Okubekwe

Lezi zici zivela ezifundweni ezinkulu zokubhekana nezifundo ezingenakuphikiswa ezibandakanya abantu abaningi. Ziyisisekelo sokunakekelwa kwempilo yabasebenzi emhlabeni wonke.

Umsebenzi wenyama. Inhlangano Yezempilo Yezwe icebisa ukuthi abantu abadala basebenze imizuzu engu-150 kuya ku-300 yokuzivocavoca okuncane, noma imizuzu engu-75 kuya ku-150 yokusebenza okunamandla, ngaso sonke isikhathi, kanye nokwenza imisebenzi eqinisa amathambo ngosuku olulodwa noma ngaphezulu. Abakhulu beminyaka bacebiswa ukuthi bafake ukuqeqeshwa kokulingana ngosuku oluthathu noma ngaphezulu ukuze bangabi nezinkinga zokugwaza. Umsebenzi ojwayelekile uxhunywe nokunciphisa umngcipheko wesifo senhliziyo, i-stroke, uhlobo lwe-2 lwesifo sikashukela, izifo eziningi zesifuba, ukukhathazeka nokukhubazeka (WHO, 2020).

Ukuqina. Isisindo samathambo kanye nekhono lincipha ngobudala (sarcopenia), futhi amandla okucindezela abonisa imiphumela yempilo. Ukuqeqeshwa kokulwa kunciphisa ukuvuvukala kwamathambo namafutha ekhanda kubantu abangaphezu kweminyaka engu-90.

Akukho ukushaya. Ukushaya kuqhubeka kube yisizathu esikhulu sokufa okungesabiwe. Abantu abayeka ngaphambi kobudala obungu-40 bavimbela ngaphezulu kuka-90% yengozi engaphezulu yokufa ngenxa yokuqhubeka nokushaya (Jha et al., 2013). Ukuyeka nganoma yisiphi isikhathi kusiza.

Ukushisa kwegazi. Ukushisa kwegazi okuphezulu kubangela ukuvuvukala kwezinhlayiya zegazi ezingaphakathi kwenhliziyo, ingqondo kanye nezitho zomzimba, futhi kungekho zibonakaliso. Kulesi sifundo se-SPRINT, ukulawulwa okuqinile kwengcindezi yegazi kunciphise izimo zenhliziyo nezifo, futhi kunciphise ukungasebenzi kahle kokuqonda (SPRINT MIND, 2019). Ukushisa kwegazi kuhlolwa ngemizuzu embalwa futhi kuphathwa ngokulula.

Utshwala Utshwala lubangela izifo eziningi zesifuba kanye nezinye izimo eziningi. I-WHO ichaza ukuthi akukho izinga lokudlidliza eliphephile empilweni; okuncane kungcono.

Ukuhlala uphumule. Abakhulu bakhuthazwa ukuba bahlale bephumula cishe amahora ayisithupha ngesonto (Watson et al., 2015). Ukuhlala uphumule isikhathi eside noma uphumule ngokugqwala kuhlobene nokwehla kwengozi yokugula ngenhliziyo kanye nesifo sokudla; ukuphefumula ngesikhathi sokuphumula okungalawulwa kwenziwa njalo futhi kungaxazululwa.

Izindlela zokudlela. Ukudla okunezithelo, izithelo, amaqanda agcwele, izithelo eziluhlaza, ama-nuts kanye ne-olive oil, ngenyama encane eyenziwe futhi ishukela, kuhlobene nokunciphisa umngcipheko wesifo senhliziyo. Kulesi sinqumo PREDIMED, i-Mediterranean ukudla okuthosiwe nge-olive oil noma ama-nuts kunciphisa izimo ezinkulu ze-cardiovascular ngamaphesenti angama-30 uma kuqhathaniswa ne-fat-reduced diet (Estruch et al., 2018).

Social connection. Loneliness and isolation are linked to earlier death: a large meta-analysis found about 50 percent greater likelihood of survival for people with stronger social relationships (Holt-Lunstad et al., 2010).

Ukuzwa nokubona. Ukulahlekelwa ukulalela kuyisihluthulelo esincane sokwehla kwengqondo esizoshintshwa ngokuzibophezela okuphawulwe yi-Lancet Commission. Kulesi sinqumo sokuthola, ukuphendula kokulalela kusheshise ukwehla kokuqonda ngo-48% eminyakeni emithathu phakathi kwabakhulu abaneminyaka engaphezu kwengu-Lin et al., 2023). Ukulahlekelwa umbono ongeke uxazululwe kwafakwa njengesizathu sokungasebenzi kahle ngo-2024.

Ukugonywa. Izidakamizwa zivikela abantu abadala ekuhlaselweni yisifo sofuba, i-pneumonia, i-shingles kanye ne-COVID-19, izifo ezibathinta kakhulu. Ucwaningo olujwayelekile e-Wales lwathola ukuthi ukwelashwa kwe-shingles kwalandela ukuncipha ngo-20% kokuthola isifo sokuqonda eminyakeni eyisikhombisa (Eyting et al., 2025); abacwaningi bephenya ukuthi kungani.

Ukufunda nokwenza. Ukufundisa kuqala empilweni, kanye nokuzibandakanya ngokwengqondo nezenhlalo ngemuva kwalokho, kuhlobene nokunciphisa umngcipheko we-dementia kanye nokunethezeka okuhle.

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)

Ukwelapha okunamandla kakhulu okuphila isikhathi eside okuhlolwe ngaphambili akudingeki ukuthi kube khona: ukugibela, ukuhlala uphumule, ukungaphuzi kanye nokuqhubeka nokuxhumana.

I-astronaut Sandra Magnus isebenza esiteshini se-treadmill.
Esibhakabhaka, amathambo namathambo alahlekelwa ngokushesha ngaphandle kokusebenza ngosuku, okukhombisa ukukhuluphala kweplanethi ngejubane elikhulu. Isithombe: NASA

Ucwaningo

Ucwaningo lwesayensi yobudala luqhubeka ngokushesha, futhi izihloko eziningi zihamba phambili kunezibonakaliso. Lezi ziyizindawo zocwaningo olusebenzayo. Akukho zazo eziqinisekisiwe ukuthi zinganciphisa ukukhuluphala komuntu, ezinye zinomthelela othile, futhi eziningi ziyimithi evunyelwe nge-recept enemiphumela emibi. Sizichaza kuphela ukuze abafundi bakwazi ukukuqonda izindaba.

  • Ukunqunywa kwe-calorie. Ukudla ama-calories aphansi ngaphandle kokulahlekelwa ukudla kunciphisa isikhathi sokuphila kwezilwane eziningi. I-CALERIE 2 ihlolwe kubantu abadala abanesifo sikashukela, iminyaka emibini yokuvimbela okuncane kwathuthukisa izizathu zobungozi be-cardiometabolic (Kraus et al., 2019) futhi kancane kancane wakhawulela ukuhlolwa kwezinga lokukhuluphala kokuphilayo (Waziry et al., 2023). Imiphumela emide yempilo yomuntu ayiziwa. Izinga lemibiko: lithembisa.
  • GLP-1 drugs. Amaphilisi afana nesemaglutide, athuthukiswe ukwelashwa kwesifo sikashukela nokukhuluphala, akhuphule izimo ezinkulu zenhliziyo ngo-20% kubantu abanesisindo somzimba esiphezulu kanye nokugula kwenhliziyo ku-SELECT trial (Lincoff et al., 2023). Uma zithinta ukukhuluphala ngokwazo, kucwaningwa. Izinga lempendulo: lithembisa izifo ezithile, aliqinisekisiwe ukukhula kweminyaka.
  • Metformin. Imithi yesifo sikashukela ehlobene ezifundweni zokuhlola nokuncipha kwezinkomba zezinye izifo eziphathelene nobudala. Ukuhlolwa kwe-TAME kwakhiwa ukubhekana nayo ngokuqondile kubantu abadala abakhulu; izimpendulo azikho. Izinga lemibiko: elihlobene nempi.
  • I-Rapamycin Ithuthukisa isikhathi sokuphila kwegundane, ngisho uma iqala ekupheleni kokuphila (UHarrison nokunye, 2009). Icindezela i-immune system ezindaweni zokutshala; izifundo zobudala bomuntu zincane futhi ziqale kuqala. Izinga lemibiko: elihlobene nempi.
  • Senolytics. Amaphilisi ahlanza amaseli asencane athuthukisa izimo eziningi eziphathelene nobudala kuma-peas. Izinga lemibiko: elihlobene nocwaningo.
  • NAD + precursors. Izithako ezifana ne-nicotinamide riboside zikhuphula amanqanaba e-NAD + emlonyeni, kodwa izilingo zabantu azibonisi izinzuzo ezicacile zeklinikhi kuze kube manje. Izinga lemibiko: elihlobene.
  • Izikhali ze-epigenetic. Ukulinganisa izibonakaliso zekhemikhali ku-DNA ezilinganisela “ubudala bemvelo” (Horvath, 2013). Izisetshenziswa zocwaningo eziwusizo; hhayi ukwelashwa, futhi izifundo zomkhiqizi zihluka ngokubanzi. Izinga lemibiko: ithuluzi lokulinganisa.
  • Ukuvuselelwa kwe-partial reprogramming. Ukushintshanisa okuncane kwama-gens abuyisela amaseli esimo esincane sashintsha izimpawu zokukhuluphala kwezinhlanzi (Ocampo et al., 2016). Kuyi-laboratory research kuphela, nemibuzo ebalulekile yokuphepha kufaka phakathi ingozi yesifo sikashukela. Izinga lemibiko: isifundazwe.

Ungasiza kanjani

  • Hambisa kancane, qala namhlanje, bese ufaka amandla nokuzivocavoca ukulinganisa. Ukuhamba nomndeni kubhekwa kabili: umsebenzi kanye nokuxhumeka.
  • Uyazi inani lakho. Buza umhlinzeki wezokunakekelwa kwempilo ukuthi abheke ukushisa kwakho komzimba, futhi ulandele incomo yabo.
  • Ukuhlola ukulalela kwakho nokubheka kwakho, futhi ukhuthaze abazali nabangani bakho ukuba benze njalo. Izisebenzisi zokulalela kanye namaglasses yizona ezilula kakhulu zokuvikela ingqondo.
  • Qhathanisa. Nxusa umuntu ongakhuluma naye isikhathi eside; memela umngane ohlala ehlukile ukuba akhulume nawe.
  • Khusela ukuphumula: ischedule ejwayelekile negumbi lokuphumula elimnyama, elipholile, lapho iLight Initiative ihlangana khona nokukhuluphala okunempilo.
  • Be skeptical of miracle claims, and share this page when you see one.
  • Sisiza ukugcina le khasi lilungile. Abacwaningi, abadokotela kanye nabaguquleli bangasebenza ngokuzinikela ku ibhodi lokuhlinzekwa.

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