This information review aims to provide science-based information on maintaining skin health and slowing down the aging process. The skin, the largest organ in our body, is a vital protective barrier and reflects our overall health. Skin aging is a natural and complex process, influenced by internal factors such as genetics and time, and external factors such as sun exposure and lifestyle. This review will address the biological mechanisms of skin aging and present prevention and correction strategies based on current scientific research and insights from the field of health and longevity.

(b) The Pillars of Skin Health

Sun protection is a must: it is the most important pillar in preventing premature skin aging (photoaging) and skin cancer(1). It is important to use a broad-spectrum sunscreen (which protects against both UVA and UVB rays) with an SPF of at least 30 every day, year-round.(3) Some experts prefer mineral sunscreens (containing zinc oxide and/or titanium dioxide) due to their safety profile.(5) In addition, seek shade during peak sun hours (around 10:00 AM to 4:00 PM), wear protective clothing (with a UPF rating of 30 or higher), a wide-brimmed hat, and sunglasses.(3) Nourish from within: Nutrition plays a significant role in skin health.(10) It is recommended to adopt a diet based on whole foods and rich in antioxidants (fruits, vegetables), healthy fats (such as omega-3 fatty acids), and consume sufficient amounts of water.(15) Ensure adequate intake of essential micronutrients for skin health, including vitamins A, C, D, E, zinc, and magnesium(10).
Targeted nutritional supplements: Based on individual needs and risk factors, and after critical evaluation(20), scientifically based supplements may be considered:
Collagen hydrolysate (2.5-10 g/day): Studies indicate improved skin moisture and elasticity and reduced wrinkles after consistent use (at least 90 days)(22).
Nicotinamide (a derivative of vitamin B3, 500 mg twice daily): has been shown to reduce precancerous skin lesions (actinic keratosis) and non-melanoma skin cancers (NMSC) in high-risk populations, likely by supporting DNA repair and reducing sun-induced immunosuppression.(24)
Additional: Carotenoids (lycopene, beta-carotene), polyphenols (such as Polypodium Leucotomos extract 25), vitamin C/E, and omega-3 fatty acids may contribute to internal protection against sun damage, but are not a substitute for external protection.(14)
Proven Topical Treatments: To repair existing damage and signs of aging:
Retinoids (vitamin A derivatives): Tretinoin (prescription, 0.025%-0.1%) and tazarotene (prescription, 0.1%) are considered The “gold standard” for photoaging treatment, with strong evidence of improving wrinkles, pigmentation, and skin texture by regulating gene transcription, encouraging collagen production, and reducing its breakdown(27)
Topical vitamin C (10-20% ascorbic acid): A potent antioxidant that supports collagen production and helps lighten pigmentation. Its effectiveness is highly dependent on the stability and permeability of the formulation(32)
Procedural cosmetic interventions: In addition to topical treatments and lifestyle strategies, cosmetic dermatology offers a variety of procedural interventions for advanced correction of signs of aging and skin damage. These include injectables (such as Botox to smooth expression lines and fillers to restore volume), energy-based treatments (such as lasers for skin resurfacing, pigmentation, and vascular treatment), chemical peels, and microneedling to improve texture and encourage Collagen formation. These procedures, performed by qualified professionals, complement daily care and allow for targeted treatment of specific aesthetic problems.

(c) Summary table: Evaluation of key skin health interventions

Table 1: Summary of evidence for key skin health interventions

Intervention Main outcomes Strength of evidence
(in humans/in vitro/in vitro)
Under key considerations/dosage Relevant sources
UV filter
Dose (SPF)
+30 Prevention of damage
from UVA-B rays
High risk of cancer
(skin)
Daily use,
Repeated application,
Preventive treatment
by
certain products
3
Topical tretinoin
(0.025-0.1%)
Softening (wrinkles),
(+pigmentation),
High collagen synthesis
Strong ingredient,
Gradual onset,
Sensitivity Sun/Night Use 27 Topical Vitamin C (Ascorbic Acid to Ascorbic Acid (10-20%) Antioxidant, Collagen Support, Pigment Lightening Moderate-High Stability and Complexity of Formula Radiation, Morning Use 32 Hydrolyzed Collagen Oral (2.5-10g/day) Hydration, Elasticity, Wrinkle Reduction Moderate-High Consistent Use (+90 days) Varies between sources, additional research needed 22 Oral Nicotinamide (500mg twice daily) Photoprotection (DNA repair) Sun Damage Reduction, NMSC/AK Reduction Moderate-High Mainly for High Risk Individuals 24 Dietary Antioxidants Prevent UVA Damage (Age Shield 45) Moderate Whole Food Consumption (Fruits, Vegetables) 37
Omega-3 fatty acids
(EPA >1
g/day) Anti-inflammatory, skin barrier support, photoprotection Potentially moderate Fish oil or sour 12
Water intake
Provides skin hydration
(indirect in pool
Low in base) Low-moderate Basic values
Sour, general health, direct effect on skin appearance Less proven 17
Want to dive deeper?

II. Understanding skin aging: Why and how our skin changes
(a) Intrinsic vs. extrinsic aging

Skin aging is a complex process influenced by a combination of intrinsic and extrinsic factors(42). Understanding the differences between these two aging pathways is essential for developing effective prevention and correction strategies.

Intrinsic aging: This is the natural, chronological aging process that occurs over time and is driven primarily by Genetics and internal metabolic factors(1). This process is inevitable and manifests itself in thinner, drier skin with fine lines, a gradual loss of elasticity and atrophy (degeneration) of the dermis. The main mechanisms include a decrease in the rate of cell division (proliferation) in the basal layer of the epidermis, leading to a thinner epidermis and a reduction in the contact area between the dermis and the epidermis, which impairs the supply of nutrients. This phenomenon, known as cellular senescence, is

The post Prevention and Correction: The Science Behind Long-Lasting Healthy, Young Skin appeared first on לונג׳רני.

Background: There is considerable public and commercial interest in NAD+ and its precursors (such as NR and NMN), which are often marketed as ‘anti-aging’ supplements. In light of this, and in light of the evolving scientific research in this area, this review critically examines the current evidence regarding their efficacy, safety, and clinical potential. This summary summarizes the key findings.

Essentiality and decline with age: NAD+ is an essential coenzyme for hundreds of cellular processes (including energy production and DNA repair). Its levels in the body naturally decline with age, a process associated with aging and many chronic diseases.

Increasing NAD+ levels: Supplements containing precursors such as NR and NMN have been shown to significantly increase NAD+ levels in the body (for example, one formula demonstrated a 74% increase in blood levels within 4 weeks).

Longevity: There is currently no evidence that NAD+ supplementation extends lifespan in humans. In animal models, results are mixed and inconsistent: NR did not extend lifespan in a large NIH study in rodents, and an initial (unpeer-reviewed) NMN study showed lifespan extension only in mice—a finding that requires further validation.

Metabolic health: The benefit appears to depend on the initial metabolic state. In healthy or obese individuals without metabolic disorders, significant improvement is generally not observed. In contrast, in at-risk populations, such as women with prediabetes, NMN has shown improvements in insulin sensitivity. The effect may be limited primarily to individuals with an existing metabolic disorder.

Cognitive function and neurodegenerative diseases: There is a strong biological rationale and encouraging results in laboratory animal studies (reduction of inflammation and improvement of memory). However, clinical studies in humans are limited and have not shown clear cognitive improvement in functional measures, even when an effect on biomarkers or blood NAD+ levels was observed. More encouraging initial results have been reported in Parkinson’s disease (slight improvement in symptoms with NR), and a large study (NO-PARK) is underway.

Cardiovascular health: There is currently no convincing evidence that NR or NMN directly improve cardiovascular health in humans. Few studies have shown at most modest effects on blood pressure, with no reduction in cardiovascular events. The evidence for niacin (vitamin B₃, a classic precursor) is also complex and does not support widespread use for cardiovascular prevention today.

Exercise performance and endurance: Results are mixed And the effect appears minimal, if any. Slight improvements in submaximal endurance have been observed in some studies (mainly with NMN in untrained individuals), but no consistent and significant improvement in maximal fitness measures (VO₂max, power) in most studies.

Cancer – Risks vs. Benefits: The effects are complex and a double-edged sword. On the one hand, early evidence from animal studies suggests a potential for preventing or protecting healthy cells from chemotherapy damage. On the other hand, there are significant concerns, also based on animal studies, that NAD+ supplementation may “fuel” existing tumors, protect them from treatment, or even accelerate the development of metastases. Extreme caution is required in any oncological context.

Safety and Dosages: In the short term and at the doses tested so far (up to about 1–2 grams per day), NR/NMN supplements are considered relatively safe and well tolerated, with minor side effects whose incidence is often similar to placebo. Long-term safety data are lacking. The optimal dose to achieve different effects has not yet been determined, and studies have used a wide range of doses. Formulations to improve absorption (such as sublingual or liposomal) may improve the effectiveness of supplements.

Conclusions and Recommendations: To date, there is no strong scientific evidence that NAD+ precursor supplementation is a “miracle cure,” a sweeping anti-aging intervention, or that it prolongs life in humans. There are encouraging initial findings in specific areas (such as metabolic improvement in at-risk states or early signs of Parkinson’s), but the broad efficacy requires validation in large, long-term clinical trials. Proven lifestyle changes (exercise, proper nutrition, quality sleep) remain the central, safest, and most effective strategy for promoting health and longevity. NAD+ supplementation should be approached with caution, with realistic expectations, and currently primarily as a research or As a potential complementary therapy for specific niches, rather than a substitute for a healthy lifestyle..

1. Introduction: NAD+ as a key intersection in aging and health

The widening gap between life expectancy and health expectancy in the modern era has placed the search for interventions to promote “healthy longevity” at the forefront of biomedical research. However, this field is saturated with marketing promises, and distinguishing between scientifically based hope and unfounded enthusiasm is a constant challenge. One of the main candidates that has received extraordinary research and public attention in this context is nicotinamide adenine dinucleotide (NAD+).

NAD+ is an essential coenzyme that plays critical roles in hundreds of cellular processes, including energy metabolism, DNA damage repair, and gene expression regulation. Its fundamental importance for cellular function is unquestionable. Numerous studies indicate an age-dependent decline in NAD+ levels in various tissues, a phenomenon that has been linked to the characteristics of biological mechanisms of aging and the development of associated chronic diseases. Against this background, there has been great interest in developing strategies to increase NAD+ stores, mainly through the supplementation of precursors such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN). These supplements are often marketed with the promise of improving metabolic, cognitive, and physical health, and even extending lifespan.

The central question that this review will address is the extent to which these claims are scientifically substantiated. What are the mechanisms by which changes in NAD+ levels may affect the aging process, and what is the quality of the supporting evidence, both from preclinical studies and from human clinical trials? This review will critically assess the place of NAD+ and its precursors in the longevity medicine discourse, examining the biological basis and the gaps between the promise and the existing scientific evidence.

The post The NAD+ puzzle: An essential molecule, but is supplementation the answer to aging? appeared first on לונג׳רני.

Choosing the right tool
The MoCA test should be preferred over the MMSE for detecting mild cognitive impairment (MCI).

Informed use of biomarkers
Innovative blood tests (such as p-tau) should be used as an initial screening tool, but a positive result should be confirmed with a “gold standard” test (lumbar puncture or PET) before initiating specific treatment.

2. Lifestyle: The base of the prevention pyramid
Aggressive management of vascular risk factors
Aim for target values ​​of blood pressure < 120/80 and LDL level < 70 mg/dL, along with strict control of blood sugar levels.

Exercise prescription
Incorporate interval training (HIIT) and strength training, 3-4 times a week, in order to increase BDNF levels (“brain fertilizer”).

Quality sleep
Aim for 7.5 to 8 hours of sleep per night and treat sleep disorders (such as sleep apnea).

MIND diet
Adopt a Mediterranean-style diet, with an emphasis on leafy greens, berries, nuts, and fish.

Additional interventions
Actively treat hearing loss, encourage social engagement, manage stress, and maintain oral hygiene (visit a hygienist).

3. Nutritional supplements: an informed and goal-based approach (complementing deficiencies)

B vitamins
For patients with MCI and homocysteine ​​levels > 9, consider supplementation according to the VITACOG formula (folic acid 0.8 mg, B12 0.5 mg, B6 20 mg).

Omega-3 and vitamin D
Aim for optimal levels measured in blood tests (omega-3 index > 8%; vitamin D in the high range of the norm), and adjust supplementation as needed.

Creatine
A supplement of 5 grams per day can be considered to support the muscle mass essential for physical activity, with the potential for secondary cognitive benefit.

4. Drug therapy: the new frontier of treatment

Amyloid-removing antibodies (Lecanemab, Donanemab)
These treatments should be considered for patients with MCI or mild Alzheimer’s, and with evidence of brain amyloid pathology. Treatment requires expert management and monitoring.

Other promising drugs
GLP-1 agonists should be considered for high-risk patients with diabetes or obesity. Hormone replacement therapy (HRT) should be discussed with postmenopausal women.

Introduction: A silent epidemic with enormous costs

One of the central tensions in modern medicine lies between the human desire to live as long as possible and the equally intense desire to maintain mental clarity and high cognitive function. For many, quality of life, and in particular mental acuity, is increasingly important than longevity alone.

Dementia (Hebrew: שִׁתָּטּיוֹן) is the most extreme manifestation of cognitive decline. Alzheimer’s disease, the most common cause of dementia, is seen by many as the most feared disease, more so than heart disease and cancer.

In contrast to these diseases, Alzheimer’s disease does not “kill” directly. Death is often the result of complications resulting from severe functional decline: inability to care for basic needs leads to pneumonia due to aspiration of food or secretions, difficulty eating, or severe infections caused by pressure sores due to immobility.

Thus, brain degeneration eventually becomes one of the leading causes of death in the Western world.

The numbers behind this silent epidemic are alarming. The incidence of Alzheimer’s disease is increasing faster than cancer and heart disease. This can be attributed in part to improved diagnostic capabilities and increased life expectancy, but these figures do not explain the whole picture.

The extent of the disease: As of 2024, an estimated 7 million Americans are living with Alzheimer’s. The number is projected to jump to 12.7 million by 2050 (1).

The economic cost: The direct cost of treating the disease is estimated to be At about $360 billion per year, plus $346 billion in “indirect costs,” mostly due to lost work hours for family caregivers.

Mortality rates: Since 2000, while mortality from heart disease has fallen by 7%, mortality from Alzheimer’s has risen by 141%.

The most important point for us is that the pathological processes in the brain, that is, the physical damage that causes the disease, begin to occur 15-20 years before the first symptoms appear. This long period of time creates a “golden window of opportunity” in which it is possible to act, prevent, or at least significantly delay the onset of the disease (2).

2. Understanding Dementia and Alzheimer’s Disease

What is Dementia and Alzheimer’s?
Alzheimer’s is a degenerative disease of the brain that affects cognitive abilities. “Cognition” is an umbrella term for a variety of higher mental functions, such as short- and long-term memory, problem-solving ability, orientation and executive functions (e.g., planning and decision-making). It is important to emphasize that, like cancer, Alzheimer’s is not a uniform disease. There are different subtypes: in some cases, the main damage will be to short-term memory, and in other cases, executive functions or the ability to navigate will be more significantly affected (3).

Disproportionately affected in women
One of the most worrying statistics about Alzheimer’s is the gender gap: the disease affects women at twice the rate as men. The immediate explanation, that women live longer on average, is not enough to explain such a large gap.

A central hypothesis links this to menopause. The sharp decline in the hormone estrogen, which provides the brain with neuroprotection, exposes the female brain to greater vulnerability. The numbers clearly show this: a man’s risk of developing dementia during his lifetime is about 11

The post Brain Health 360°: Preventing, Diagnosing, and Slowing Dementia appeared first on לונג׳רני.

Executive Summary

A good night’s sleep (approximately 7–9 hours per night for adults) is essential for optimal brain and body function, and is not a luxury but a basic biological need. In fact, there is not a single physiological process in the body that is not improved by sleep, or impaired by sleep deprivation.

Here are some practical recommendations for immediately improving sleep quality:

A regular sleep routine and time: Maintain consistent sleep and wake times every day, even on weekends. A stable routine strengthens the body’s clock and makes it easier to fall asleep and wake up. Plan enough time to get at least 7 hours of sleep at night.

An ideal sleep environment: Create a dark, quiet, and cool room. A room temperature of around 18°C ​​is considered optimal for sleep. In addition, using technologies such as mattresses and cooling surfaces has been shown to improve sleep quality, especially for people who tend to overheat at night.

Limit blue light and screens in the evening: Avoid screens for about two hours before bed, or use blue light filters.

Caffeine and alcohol: Avoid caffeine starting in the early afternoon, and limit alcohol consumption in the evening, especially on flights. Alcohol and caffeine are dehydrating and impair sleep quality.

Bedtime relaxation routine: Adopt a calming ritual, such as a hot shower, reading, or meditation. And avoid arousing activities like going over emails and working.

Regular daily exercise: Exercise regularly, but avoid strenuous activity close to bedtime.

Using your bed only for sleep: Strengthen the brain connection between bed and sleep by avoiding other activities in bed.

Supplements and medications (in a graduated approach): After behavioral changes have been exhausted, scientifically recommended supplements (such as melatonin and magnesium) can be considered for moderate support. In more complex cases, prescription medication is an option. Modern medications with a low risk of dependence are available, such as trazodone (at low doses) or orexin blockers such as Dayvigo. They should be used for a short period of time and under medical supervision. In any case, for chronic insomnia, cognitive-behavioral therapy (CBT-I) is the first and most effective line of treatment.

Addressing specific challenges: In conditions such as jet lag, focus should be placed on rapid synchronization with the local clock through scheduled light exposure and planned use of melatonin. In menopausal women, sleep disorders caused by hormonal changes (such as hot flashes) require a targeted approach, including hormone replacement therapy (HRT) or behavioral therapies (CBT-I) as effective solutions.

Implementing these recommendations is expected to significantly improve sleep quality, daytime alertness, and work performance.

Scientific Background: The Importance of Sleep for Health and Cognitive Function

Comprehensive scientific studies show that adequate sleep is a cornerstone of physical and mental health. In contrast, chronic sleep deprivation or fragmented sleep harms almost all body systems.

Physical Health

Sleeping less than the recommended amount (less than 7 hours per night) is statistically associated with a higher risk of developing obesity, type 2 diabetes, hypertension, and cardiovascular disease (5,25). Large reviews have found that the relationship between sleep duration and health is U-shaped—sleeping too little (less than 6 hours) or too much (more than 9–10 hours) is associated with an increased risk of chronic disease and mortality, compared with the optimal 7–8 hours of sleep (5).

Chronic sleep deprivation disrupts hormonal and metabolic balance: it increases levels of stress hormones (such as cortisol and adrenaline) and appetite, disrupts insulin activity, and lowers levels of leptin (a satiety hormone) – a combination that contributes to increased hunger and weight gain (27). This has long-term consequences such as an increased risk of metabolic syndrome. In addition, poor sleep weakens the immune system: for example, a study found that people who slept less than 5–6 hours a night were significantly more likely to catch a cold after exposure to a virus, compared to those who slept 7 hours or more (25).

Cognitive function and mental performance

From a neurological perspective, the brain needs sleep to recover and process information. During deep sleep (NREM stage), humans consolidate and store memories of the day’s events, and during the dream stage (REM) stage, important processes of learning and emotional regulation take place (24). Even partial sleep deprivation leads to significant impairments in attention, concentration, reaction time, and learning ability.

In fact, studies have shown that every hour of sleep lost causes a consistent decline in cognitive function. A recent 2023 review of studies noted that there is almost no cognitive domain that is not affected by sleep deprivation (16): prolonged wakefulness causes a slowdown in thinking, impaired working memory, decreased creativity and inference, and impaired judgment and decision-making (16). Brain imaging (fMRI) has shown that after a night without sleep, there is a decrease of up to 40% in the ability of the hippocampus (the brain’s memory center) to encode new memories compared to a night with normal sleep (28).

Sleep deprivation causes the brain to work less coordinated: for example, the activity of the amygdala (the emotional center) increases by about 60% during sleep deprivation due to decreased inhibitory connections from the prefrontal cortex (28). The result is emotional hyperreactivity—fatigue causes sadness, irritability, and increased stress. A classic experiment dramatically illustrated the cognitive impairments: a group of subjects deprived of sleep for 24 consecutive hours showed impaired functioning equivalent to a person with a blood alcohol concentration of 0.1% (double the legal driving limit in some states), and even 17–19 hours without sleep were enough to achieve impairment equivalent to a blood alcohol concentration of 0.05% (30).

Emotional stability

During fatigue, the neural activity that regulates the prefrontal cortex to the emotional centers decreases, so that the amygdala operates “over-freely.” Therefore, sleep deprivation leads to increased emotional reactivity – irritability, a tendency to get angry or cry, and increased feelings of stress.

Long-term brain health

Sleep is also essential for maintaining brain function over the years. During sleep, especially during the deep stages of sleep, essential “brain maintenance” occurs: the removal of waste and metabolic byproducts from brain cells (for example, the clearance of amyloid-β, a protein whose accumulation is associated with Alzheimer’s disease (32)). Insufficient sleep has been linked in epidemiological studies to

The post Comprehensive Guide: Sleep for Health, Performance, and Longevity appeared first on לונג׳רני.