{"id":36975,"date":"2023-12-28T09:00:00","date_gmt":"2023-12-28T01:00:00","guid":{"rendered":"https:\/\/damakey.com\/?p=36975"},"modified":"2024-01-22T09:02:28","modified_gmt":"2024-01-22T01:02:28","slug":"outlive-the-science-art-of-longevity","status":"publish","type":"post","link":"https:\/\/damakey.com\/?p=36975","title":{"rendered":"Outlive, the science & art of longevity"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

\u9577\u58fd\u7684\u79d8\u8a23\u662f\u4ec0\u9ebc\uff1f<\/p>\n\n\n\n

\u5747\u8861\u7684\u71df\u990a\u55ce\uff1f\u5c0d\uff0c\u5747\u8861\u7684\u71df\u990a\u5f88\u91cd\u8981\u3002\u4f46\u662f\uff0c\u66f4\u91cd\u8981\u7684\u662f\uff0c\u904b\u52d5\u3002<\/p>\n\n\n\n

\u201cAs the authors of the JAMA study concluded, “Cardiorespiratory fitness is inversely associated with long-term mortality with no observed upper limit of benefit [emphasis mine]. Extremely high aerobic fitness was associated with the greatest survival.”*<\/p>\n\n\n\n

JAMA\u7814\u7a76\u8005\u4e0b\u4e86\u4e00\u500b\u7d42\u6975\u7684\u7d50\u8ad6\uff1a\u5fc3\u80ba\u529f\u80fd\u5f37\u5065\u7684\u7a0b\u5ea6\u548c\u9577\u671f\u7684\u6b7b\u4ea1\u7387\u6210\u53cd\u6bd4\uff0c\u800c\u4e14\u5fc3\u80ba\u529f\u80fd\u5f37\u5065\u7684\u597d\u8655\u4e26\u6c92\u6709\u4e0a\u9650\u3002\u6108\u9ad8\u7684\u6709\u6c27\u5065\u8eab\uff0c\u548c\u6d3b\u5f97\u6108\u4e45\u5bc6\u5207\u76f8\u95dc\u3002<\/p>\n\n\n\n

“\u2026A 2018 study in JAMA that followed more than 120,000 people found that higher VO, max (measured via a treadmill test) was associated with lower mortality across the board. The fittest people had the lowest mortality rates \u2014by a surprising margin. Consider this: A person who smokes has a 40 percent greater risk of all-cause mortality (that is, risk of dying at any moment) than someone who does not smoke, representing a hazard ratio or (HR) of 1.40. This study found that someone of below-average VO max for their age and sex (that is, between the 25th and 50th percentiles) is at double the risk of all-cause mortality compared to someone in the top quartile 75th to 97.6th percentiles). Thus, poor cardiorespiratory fitness carries a greater relative risk of death than smoking.\u201d*<\/p>\n\n\n\n

\u4e00\u4efd2018\u5e74\u505a\u7684\u91dd\u5c0d120,000\u4eba\u7684JAMA\u7814\u7a76\u767c\u73fe\uff0c\u64c1\u6709\u6700\u5927\u651d\u6c27\u91cf(VO2 Max\uff09\u7684\u4eba\u548c\u8f03\u4f4e\u7684\u6b7b\u4ea1\u7387\u76f8\u95dc\u3002\u62bd\u83f8\u7684\u4eba\u6bd4\u4e0d\u62bd\u83f8\u7684\u4eba\u9ad8\u51fa40%\u7684\u6b7b\u4ea1\u7387\u3002JAMA\u7814\u7a76\u767c\u73fe\uff0c\u6700\u5927\u651d\u6c27\u91cf\u6392\u540d\u572825%\u523050%\u767e\u5206\u4f4d\u7684\u4eba\uff0c\u6bd4\u6392\u540d\u572875%\u4ee5\u4e0a\u651d\u6c27\u91cf\u6700\u5927\u7684\u90a3\u4e9b\u4eba\uff0c\u6b7b\u4ea1\u7387\u662f\u52a0\u500d\u7684\uff0c\u751a\u81f3\u6bd4\u62bd\u83f8\u7684\u4eba\u9084\u7cdf\u7cd5\u3002<\/p>\n\n\n\n

\u201cThese results were confirmed by a much larger and more recent study, published in 2022 in the Journal of the American College of Cardiology, looking at data from 750,000 US veterans ages thirty to ninety-five (see figure 9). This was a completely different population that encompassed both sexes and all races, yet the researchers found a nearly identical result: someone in the least fit 20 percent has 4.09 times greater risk of dying than a person in the top 2 percent of their age and sex category. Even someone of moderate fitness (40th to 60th percentile) is still at more than double the risk of all-cause mortality than the fittest group, this study found \u2026\u201d<\/p>\n\n\n\n

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\u201cAt a deeper biochemical level, exercise really does act like a drug. To be more precise, it prompts the body to produce its own, endogenous drug-like chemicals. When we are exercising, our muscles generate molecules known as cytokines that send signals to other parts of our bodies, helping to strengthen our immune system and stimulate the growth of new muscle and stronger bones. Endurance exercise such as running or cycling helps generate another potent molecule called brain-derived neurotrophic factor, or BDNF, that improves the health and function of the hippocampus, a part of the brain that plays an essential role in memory. Exercise helps keep the brain vasculature healthy, and it may also help preserve brain volume. This is why I view exercise as a particularly important part of the tool kit for patients at risk of developing Alzheimer’s disease-\u2026\u201d<\/p>\n\n\n\n

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\u201cThe data demonstrating the effectiveness of exercise on lifespan are as close to irrefutable as one can find in all human biology. Yet if anything, I think exercise is even more effective at preserving healthspan than extending lifespan. There is less hard evidence here, but I believe that this is where exercise really works its magic when applied correctly. I tell my patients that even if exercise shortened your life by a year (which it clearly does not), it would still be worthwhile purely for the healthspan benefits, especially in middle age and beyond.\u201d<\/p>\n\n\n\n

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\u201cOne of the prime hallmarks of aging is that our physical capacity erodes.<\/p>\n\n\n\n

Our cardiorespiratory fitness declines for various reasons that begin with lower cardiac output, primarily due to reduced maximum heart rate. We lose strength and muscle mass with each passing decade, our bones grow fragile and our joints stiffen, and our balance falters, a fact that many men and women discover the hard way, by falling off a ladder or while stepping off a curb.\u201d<\/p>\n\n\n\n

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\u201cTo paraphrase Hemingway, this process happens in two ways: gradually, and then suddenly. The reality of the situation is that old age can be really tough on our bodies. Longitudinal and cross-sectional studies find that fat-free mass (meaning mostly muscle mass) and activity levels remain relatively consistent as people age from their twenties and thirties into middle age. But mass decline steeply after about age sixty-five, and the even more steeply after about seventy-five. It\u2019s as if people just fall off a cliff sometime in their mid-seventies.\u201d<\/p>\n\n\n\n

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\u201cExercise in all its forms is our most powerful tool for fighting this misery and reducing our risk of death across the board. It slows the decline, not just physically but across all three vectors of healthspan, including cognitive and emotional health\u2026\u201d<\/p>\n\n\n\n

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\u2026\u2026..<\/p>\n\n\n\n

\u5982\u679c\u60a8\u5df2\u7d93\u6709\u904b\u52d5\u7684\u7fd2\u6163\uff0c\u606d\u559c\u60a8\u3002\u5982\u679c\u6c92\u6709\uff0c\u4f55\u4e0d\u99ac\u4e0a\u53bb\u505a\u5462\uff1f\u52a0\u6cb9\uff0c\u5927\u5bb6\u4e00\u8d77\u52a0\u6cb9\uff0c\u70ba\u8001\u5e74\u5b58\u66f4\u591a\u529b\u91cf\u7684\u672c\u3002<\/p>\n\n\n\n

P.S. There’s a passage in Ernest Hemingway’s novel The Sun Also Rises in which a character named Mike is asked how he went bankrupt. \u201cTwo ways,\u201d he answers. \u201cGradually, then suddenly.\u201d<\/p>\n\n\n\n

*: Peter Attia, MD with Bill Gifford, \u201cOutlive, the science & art of longevity,\u201d 2023, Harmony Books<\/p>\n\n\n\n

2023\/12\/28 Outlive, the science & art of longevity Damakey<\/p>\n","protected":false},"excerpt":{"rendered":"

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