Prof. Kaan Yılancıoğlu: “It is essential for people of all ages to adopt longevity habits”

The second guest of Üsküdar University's “Mental Well-being Talks” was Prof. Kaan Yılancıoğlu, Head of Üsküdar University's Department of Biosecurity and Director of the Institute of Addiction and Forensic Sciences. In the interview held within the framework of his book “Lasting Youth at Every Age,” Yılancıoğlu highlighted the biological foundations of healthy and quality aging, cellular aging mechanisms, and the concept of longevity. He stated that people of all ages should adopt longevity habits.

At the event held by Üsküdar University Positive Psychology Laboratory in Üsküdar University South Campus Fuat Sezgin Conference Hall, Prof. Kaan Yılancıoğlu, Head of Üsküdar University's Department of Biosecurity and Director of the Institute of Addiction and Forensic Sciences, met with students. In the meeting titled “Mental Well-being Talks,” various aspects of healthy living were discussed, from changes occurring in cells during the aging process to nutritional habits, sleep patterns, and stress management. 

“All damage starts at the cellular level”

Stating that the deterioration of cell functions is effective in the emergence of diseases, Prof. Kaan Yılancıoğlu said that oxidative stress is one of the important causes of cellular damage. Yılancıoğlu stated: “Diseases are the results of functional deterioration. All damage starts at the cellular level. The damage we call oxidative stress begins in the mitochondria within the cell. Free radicals are produced during energy generation. These electron-deficient free radicals disrupt the structure of DNA, cell membranes, and proteins by stripping electrons from them. Our body tries to clean these radicals with antioxidant systems. If we cannot sufficiently clean the free radicals that are formed and cannot repair DNA damage, this accumulation, starting at the cellular level, eventually leads to organ dysfunctions and chronic diseases.”

“Our goal is to slow down aging”

Emphasizing that it is not possible to stop or reverse aging under current conditions, Yılancıoğlu stated that healthy lifestyle habits play an important role in slowing down the aging process. Yılancıoğlu said: “There is no such thing as 'anti-aging' right now. It is not possible to stop or reverse aging with today's means. The only thing we know is that we can slow it down. We can do this by adopting healthy lifestyle habits. We are born with pristine epigenetics at '0 kilometers', but as we live, readings on genes become more difficult, and DNA breaks accumulate. It is essential for us to change our lifestyle to minimize this accumulated damage. Our goal is to slow down aging.” 

“There are 20-25 sugar cubes in one simit”

Prof. Kaan Yılancıoğlu, drawing attention to the effects of nutritional habits on cellular health, specifically stated that the consumption of simple sugars should be limited. 

Explaining the effects of packaged foods and high sugar consumption on the body, Yılancıoğlu said: “A simit consumed in the mornings contains 20-25 sugar cubes. When you consume high amounts of simple sugar, you put an excessive burden on your pancreas. If you do this from your 20s to your 40s, it becomes difficult for your organs to withstand. The brain needs sugar, yes, but this is not sugar from chocolate or pastries; it is nourishing sugar obtained from chickpeas, beans, and complex foods. Today's packaged foods and preservatives do nothing but load toxins into the body.”

“It's not just about living long, but living healthy”

Stating that the years lived healthily are more important than just the lifespan, Yılancıoğlu said that the quality of life lies at the core of the longevity approach. 

Yılancıoğlu stated that body health must be protected and lifestyle habits should be reviewed: “Living 70-80 years is not an achievement in itself. What is important is how many years of this life you spend healthily. Living at 40 with a handful of medications, blood pressure, and sugar problems is not a healthy life. It is necessary to be content and take good care of the body. Think of the body like car insurance; we get insurance for our cars, but we don't provide the necessary care for our own metabolism and body. We must put our body through an optimization process and appreciate its value before it's lost. It's not just about living long, but living healthy that is important.”

4 main elements at the foundation of healthy and quality aging…

Yılancıoğlu stated that the concept of longevity should not be regarded merely as an aesthetic approach, listing exercise, nutrition, stress management, and strong social relationships as the four fundamental elements of healthy and quality aging.

Yılancıoğlu stated that exercise is important for maintaining and developing muscle mass even in old age, adding that muscle mass can be developed with weight training even at the age of 80. In nutrition, he emphasized the preference for nutrient-dense foods and the consumption of protein, healthy fats, and complex fibers.

“7-8 hours of quality sleep per day is essential”

Yılancıoğlu stated that sleep patterns are important for the body's self-renewal and cellular repair processes, adding that the circadian rhythm should be preserved. 

Yılancıoğlu stated that disruptions in sleep patterns affect the body's biological processes: “When you miss a night's sleep, your circadian rhythm is disrupted for a week. The disruption of the circadian rhythm means the body is exposed to inflammation for a week, and DNA repair slows down. To ensure that day and night hormones work in balance, one must go to bed and wake up at the same time every day and sleep for 7-8 hours.”

The talk concluded with a group photo session after students' questions regarding nutrition, biochemistry, and autoimmune diseases were answered.
Following the talk, Yılancıoğlu signed his book “Lasting Youth at Every Age with Longevity” for his readers.