October Insights: Athletic Excellence Meets Aging Science
Journey with us as a 72-year-old athlete shares his secrets to vitality, explore the science of epigenetic clocks, and meet Dr. Rangarajan as she bridges cancer research and longevity.
From the Community: Senior Athlete Leads the Way in Healthy Aging
Mr. P.R. Premkumar, currently a committee member in-charge of Chennai, Tamil Nadu Table Tennis Association and former Senior Manager, Indian Bank, now almost at 72 years old proves that age is just a number when it comes to pursuing your passion and achieving your goal. He has played in the TNCA league for over three decades, representing teams like Spic, Globe CC, and Indian Bank. Notably, he played a significant role in Indian Bank's success in the league and later joined UFCC (United Front Cricket Club) and MRC’A (Mylapore Recreation Club (Cricket)), even leading the latter at one point. His love for table tennis has led him to compete successfully in various national and international tournaments, including the recent World Veterans Championship held in Rome.
We had an opportunity to ask him a few questions regarding his athletic career in his retirement years, fitness schedule, and lifestyle tips. Here we present them to all our curious readers.
Longevity India: What motivated you to continue your athletic pursuits into your 70s?
Premkumar: My main motivation in childhood for playing any kind of sport was simple: to participate and have fun. To be honest, I chose sports to avoid studying and spend time with my friends.
In my early 20s, getting a government job through sports quota typically required representing the state or country, with minimal educational qualifications. That's when I started focusing on cricket, and eventually, I got an appointment with Indian Bank in Chennai. Over time, I realized the joy of playing sports—the challenge of competition, reaching new personal levels, improving skills, exploring potential, and being part of a team. In my 60s, I often thought about how to live an extraordinary life in retirement. To stay active and healthy, I started playing table tennis for three hours daily.
At 72 years old, I’ve understood the importance of exercise and nutrition for the aging population. Regular exercise helps prevent disease, lowers risk of falls, improves mental health, enhances strength, and strengthens social ties. Nutritional strategies for older athletes include eating plenty of fiber and drinking enough fluids.
Another important factor is that family members share not only their genes but also their environment and lifestyle habits, which can lead to a stronger immune system. Incidentally, my father played ball badminton in his days and represented Madras district, remained very active throughout his life.
LI: How do you maintain your fitness routine, and what does a typical day look like?
Premkumar: I start my day after 7-8 hours of sleep, followed by water, coffee, and stretches. My breakfast is healthy, with fruits, nuts, and a second cup of filter coffee. I also prepare a vegetarian meal and play table tennis for 2-3 hours daily. My exercise routine includes strength training, stretches, and occasional running. Rest and recovery are as important as exercise, helping me stay focused and fit.
My Exercise Regime:
1. Leg press: 60 LBs (2 x 20)
2. Triceps: 50 LBs (2 x 20)
3. Leg curls: 40 LBs (2 x 20)
4. Leg extension: 40 LBs (2 x 20)
5. Abdominal crunches: 30 LB (1 x 20)
6. Band walk: 50 steps
7. Close grip: lateral (3x10)
8. Ear press (3x10)
9. Plank in push-up position: 45 seconds
10. Farmers walk: 2 sets for 30 seconds
11. 50 meters dash: (4x50)
LI: How do you manage stress, both in sports and in life?
Premkumar: Nobody can escape strains, and annoyances associated with daily routine activities, and they can have a negative impact on the immune system. Surely, it is a silent killer. Often, I listen to Tamil melodious songs to reduce anxiety, and change of mood, sometimes, I close my eyes and try to collect phone memories in my life.
On a given distressed or difficult day, be alone, have a cup of filter coffee, watch a good movie, and talk to your friends or family. Just breathe…
The best part is walking down the beautiful memory lane in my life with my mentor, son, and my passionate daughter.
In sports, stress can arise from various factors such as pressure to perform, facing a strong opponent, fear of injury, lack of practice, and environmental stress. To relieve this stress, engaging in physical activity stimulates endorphins, which naturally lift your mood. Changing your mindset, talking with a trusted adult, returning to the basics, and maintaining a normal routine are effective ways to manage stress and stay balanced.
LI: How do social interactions and community support impact your overall well-being?
Premkumar: Social interactions and community support are vital in reducing stress and preventing isolation. Engaging with others fosters empathy, communication, and valuable life skills. These connections provide a sense of purpose, making life more fulfilling and helping me stay motivated.
LI: What role does mental health play in your fitness journey, and how do you prioritize it?
Premkumar: Mental health is just as important as physical health. I maintain strong relationships with family and friends, stick to a routine, and stay engaged with sports. National and international events help me stay mentally tough, adaptable, and focused. Challenging situations enhance my mental resilience, helping me push through physical and mental barriers.
LI: How has being an athlete influenced your perspective on aging and longevity?
Premkumar: My style: Lifestyle plays a pivotal role in human longevity, such as diet, psychosocial health, etc.
Physical activity can contribute to a significant reduction in the risk of developing age-associated diseases. Changing the latter half of life say 40 years trajectory can improve strength and power with an appropriate training regimen, doing relatively small doses of activity.
LI: What advice would you give others who want to maintain an active and healthy lifestyle?
Premkumar: Firstly, I go for a positive mental attitude that sees the good and accomplishments in life, rather than the negatives and failures.
Different parts of our body and brain, age at different rates, so it is very difficult to say what the peak age might be. The first phase of life is dominated by growth, while declines are more apparent in the second half.
The Epigenetic Clock: A Revolutionary Tool for Measuring Biological Age and Healthspan
Writers: Bhumika Garg, Shreya Vashista, Suvani Rohatgi
An epigenetic clock is a fascinating algorithmic tool that estimates biological age by analyzing DNA modification patterns—specifically methylation—which changes as we age. Think of DNA methylation as a molecular switch that controls gene activity without altering the genetic code itself. While chronological age simply counts the years you've lived, biological age reveals how your cells and tissues are actually aging, influenced by your lifestyle, environment, and genetics.
The gap between your biological and chronological age is called epigenetic age acceleration—a crucial biomarker for understanding how epigenetic aging relates to various health conditions, including frailty, cancer, lung function, and both physical and cognitive fitness. When your biological age outpaces your chronological age (positive epigenetic age acceleration), it often signals health concerns. Research has linked this accelerated aging to increased body mass index (BMI), obesity, sedentary lifestyle, fat-rich diets, alcohol consumption, and smoking.
The epigenetic clock represents a breakthrough in our quest to understand aging, predict disease risk, and develop personalized longevity strategies.
As we age, our DNA methylation patterns undergo distinct changes: they decrease globally while simultaneously showing localized increases at specific sites. This shift may disrupt gene regulation and contribute to aging. Intriguingly, DNA methylation is reversible, opening up exciting possibilities for anti-aging interventions and longevity enhancement.
Types of Epigenetic Clocks:
First-generation clocks, such as the Horvath and Hannum clocks, measure methylation at various sites and predict chronological age with remarkable accuracy, though they're limited by tissue specificity and adult-focused data. Second-generation clocks take this further by incorporating clinical biomarkers; the PhenoAge clock predicts aging-related outcomes like mortality and disease, while the GrimAge clock uses plasma proteins and smoking data to provide more accurate lifespan and mortality risk predictions. Third-generation clocks, like the DunedinPACE clock revolutionize the field by measuring the rate of aging itself, tracking changes over time, and showing how slower aging correlates with better physical and cognitive health.
Epigenetic Clocks and Diseases:
Epigenetic changes play a pivotal role in complex and chronic diseases, including obesity, type 2 diabetes, cardiovascular disease, and neurodegenerative conditions. A striking example comes from Horvath's research, which found that every 10-unit increase in BMI aged liver tissue by an additional 3.3 years. In type 2 diabetes, chronic high glucose levels trigger epigenetic changes that alter gene expression, accelerating disease progression. Research has also revealed that better cardiovascular health scores—which consider lifestyle and clinical markers—correlate with slower epigenetic aging and reduced cardiovascular disease risk, highlighting how lifestyle choices can influence longevity through epigenetic regulation.
The power of epigenetic clocks lies in their potential for early disease detection, identification of aging biomarkers, treatment monitoring, and understanding of disease mechanisms.
The Future of the Epigenetic Clock in Medicine:
Epigenetic clocks offer unprecedented insights into how external factors influence aging and disease risk. By revealing the gap between biological and chronological age, they help us understand how lifestyle factors impact our aging process. As these tools evolve through different generations, they provide increasingly sophisticated predictions for age-related outcomes and disease risk. Their promise extends beyond mere measurement—they're poised to revolutionize how we predict, prevent, and treat age-related diseases, steering medicine toward a more personalized and preventative approach.
References: Click Here
Digital Health Landscape in India: Transforming Elderly Care
Writer: Ruchismita Deb
India stands at a critical juncture in elderly healthcare, with our senior population projected to reach 347 million by 2050. Digital health technologies are emerging as powerful tools to meet this growing challenge, integrating telemedicine, mobile apps, electronic health records, and AI-driven solutions to revolutionize healthcare delivery.
Telemedicine: Breaking Barriers in Healthcare
Under the Ministry of Health and Family Welfare, telemedicine has become a cornerstone of digital healthcare transformation. Through video consultations and mobile apps, it's bridging crucial gaps in elderly care:
Enabling remote diagnosis and treatment for rural seniors
Providing specialized care through tele-ICU, teleophthalmology, and telepsychiatry
Supporting chronic condition management like diabetes and hypertension
Offering mental health services without stigma or travel burden
AI and Remote Monitoring: The Future of Care
Modern healthcare is being revolutionized by:
AI-driven systems for medication management and fall detection
Predictive healthcare using data from wearables and health records
Smart home systems for independent living
Continuous vital sign monitoring through Remote Patient Monitoring (RPM)
Image Credit: Aninda Biswas
Government Initiatives Leading the Way
India has launched several pioneering programs:
National Digital Health Mission (NDHM)
Unique health ID for every citizen
Integrated electronic health records
Enhanced telemedicine services
SAGE Initiative
Promotes aged-care products and services
Focuses on improving seniors' quality of life
E-Sanjeevani
India's first online outpatient platform
Connected to Ayushman Bharat Health & Wellness Centres
Digilockers
Secure storage for medical records
Easy document management for seniors
National Program for Healthcare for the Elderly
Specialized healthcare at various levels
Comprehensive outreach services
While challenges like limited internet access and digital literacy remain, India's digital health transformation shows promising potential for creating an inclusive and accessible healthcare system for our aging population. The integration of technology with healthcare is not just improving service delivery—it's paving the way for a healthier, more connected future for India's seniors.
References: Click Here
Meet the Scientist
In this edition, we are excited to highlight Dr. Annapoorni Rangarajan whose pioneering work has left a profound mark in the field of cancer stem cells. Dr. Anu completed her Masters in Biochemistry at Nagpur University, and earned her Ph.D. from NCBS, Bangalore, after which she went on to complete her post-doctoral fellowship at the Whitehead Institute for Biomedical Research, MIT, USA. We are proud to feature her achievements and offer a glimpse into her incredible journey and current endeavors.
Longevity India: What led you to your career in aging research?
Dr. Anu: In my laboratory, we focus on cancer and stem cell biology, both of which are closely related to aging. It was a natural transition indeed! Our work on breast cancer and stem cell biology has led us to uncover AMP-activate protein kinase (AMPK), our lab's favorite molecule, which is activated when cells are matrix-detached. AMPK is also a central regulator of metabolism and could thus be a nexus between healthy aging and cancer.
LI: What are you currently working on?
Dr. Anu: Metabolic homeostasis and stress control are critical for improved health and lifespan. AMPK serves as a central energy regulator that controls cellular metabolism by activating catabolism, including autophagy. Evidence indicates that AMPK activation promotes longevity. However, recent work from our laboratory has uncovered pro-tumorigenic functions of AMPK by aiding metastasis. Therefore, it is important to distinguish the specific molecular mechanisms downstream of AMPK activation that contribute to longevity from those that facilitate tumor spread.
LI: Your goal for the Longevity India Initiative?
Dr. Anu: I am interested in exploring how normal stem cells influence both cancer development and the aging process. We propose to study the metabolic and molecular consequences of AMPK activation, its various isoforms, and signaling integration with exercise, yoga, traditional practices such as ‘Upawaas’ (fasting), and inflammation.
LI: What are your personal health hacks?
Dr. Anu: Group exercise (Aerobics and Yoga) is my preference. I find it difficult to do all of this on my own...as I tend to lose my motivation or get distracted! However, being in a group surrounded by others who are much younger than me works wonders…
I also like meditating, but I often find myself thinking of a monkey way too quickly!
I remind myself to take it slow and tell myself, "This (bad moment) too shall pass,"… deep breathing. Staying positive through all situations is the only key!!
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For more information or contributions that would benefit you and the Longevity India initiative, please write to longevity@iisc.ac.in