on October 30, 2026
Aging does not mean merely adding years to life
Population aging represents one of the main challenges of contemporary medicine. The increase in longevity has indeed brought to the forefront the need to consider not only the duration of life, but also the ability to maintain its quality.
With advancing age, the prevalence of frailty, sarcopenia, balance alterations, cardiovascular diseases, and neurodegenerative disorders increases. The brain, the musculoskeletal system, metabolism, and the cardiovascular system are not independent systems: they share many biological pathways related to inflammation, oxidative stress, energy metabolism, and adaptive capacity.
For this reason, healthy aging requires a multidimensional strategy.
It is a perspective that, although starting from different premises, can dialogue with some principles of Traditional Chinese Medicine, in which aging is interpreted as a progressive change in the balance and functional reserves of the organism.
The concept of Jing in Traditional Chinese Medicine
In Traditional Chinese Medicine, the concept of jing occupies a central position in the explanation of vital processes.
According to tradition, jing represents an essential substance associated with physical structure and the maintenance of vital functions. It is distinguished into an innate component, associated with the inheritance received at birth, and an acquired component, linked to nutrients from food and the physiological processes of the organism.
Acquired jing, in the traditional view, would contribute to supporting the innate one. Nutrition, breathing, physical activity, emotional balance, and lifestyle therefore play a role in how the organism goes through the different stages of life.
It can be interesting to put it in dialogue with a contemporary conception of aging as a progressive modification of homeostasis, in which energy reserves, metabolism, oxidative stress, inflammation, and repair capacity contribute to the age phenotype.
Aging as a multifactorial process
Modern geroscience describes aging as a complex process in which numerous biological mechanisms interact.
Oxidative stress, mitochondrial alterations, cellular senescence, chronic low-grade inflammation, epigenetic modifications, and loss of the ability to maintain homeostasis can contribute to the progressive deterioration of the organism's functions.
Brain health is also affected by these processes.
Neuroinflammation, vascular alterations, metabolic dysfunction, and the accumulation of abnormal proteins are involved in neurodegenerative processes. At the same time, hypertension, diabetes, obesity, and sedentary lifestyle increase the risk of cognitive decline.
This makes it particularly important to intervene before functional loss becomes clinically evident, through strategies that act simultaneously on multiple modifiable determinants of health.
Tai Chi and Qi Gong: movement, breathing, and attention
Among the practices traditionally associated with Chinese Medicine, Tai Chi and Qi Gong occupy a special position.
They are mind-body disciplines in which movement, breathing, and attention are coordinated.
From the point of view of modern physiology, this combination presents interesting characteristics: physical exercise contributes to the maintenance of strength and cardiovascular function, while balance and coordination exercises can act on the systems involved in postural control.
The attentional and respiratory component also adds a psychophysical dimension that differentiates these practices from simple motor activity.
Clinical research is progressively evaluating these effects.
A meta-analysis of 17 randomized studies, including 2,365 people with an average age of about 70 years, found improvements in both cognitive and physical functions after Tai Chi and Qi Gong interventions. The cognitive effect remained significant even when considering the role of physical function.
A more recent analysis including 31 randomized trials and 3,766 older adults also found improvements in overall neuropsychological performance and several cognitive domains after Tai Chi and Qi Gong.
These results do not prove that such disciplines can prevent neurodegenerative diseases on their own, but support their possible role as non-pharmacological interventions to maintain physical activity, balance, and cognitive function.
Balance is a cognitive and motor function
One of the most important aspects of active aging is the maintenance of autonomy.
Loss of balance increases the risk of falls, which represent one of the main causes of loss of independence in older adults.
A meta-analysis of 22 randomized studies showed that Tai Chi improves several balance and physical function parameters in older adults, including balance and mobility tests.
A previous meta-analysis specifically dedicated to fall prevention had also found a reduction in the short-term fall rate in older or at-risk subjects.
The significance of these data goes beyond the simple improvement of a test.
Maintaining balance and mobility means preserving the ability to walk, go out of the house, perform daily activities, and maintain social relationships. In other words, it means contributing to the functional reserve of the older adult.
From movement to brain health
Regular physical activity represents one of the most interesting modifiable factors for brain health.
Exercise promotes a series of adaptations involving cerebral perfusion, energy metabolism, neuronal plasticity, and vascular function.
Mind-body disciplines add the coordinative and attentional component to these effects.
The result can be interpreted through the concept of functional reserve: keeping the body active means keeping numerous neurological circuits involved in coordination, attention, motor learning, and adaptation to the environment active as well.
It is therefore plausible that part of the cognitive benefits observed with Tai Chi and Qi Gong is mediated precisely by the improvement of physical function, although not excluding effects more directly related to the psychophysical components of the practice.
Nutraceuticals and the aging brain
Alongside physical activity, research is studying numerous bioactive molecules present in foods.
Curcumin, crocetins, and other saffron carotenoids, cinnamon polyphenols, and piperine have been studied for their ability to modulate biological processes involved in aging.
Among the most studied mechanisms are:
· oxidative stress;
· inflammation;
· mitochondrial function;
· neuronal plasticity;
· beta-amyloid metabolism;
· cellular communication;
· glucose metabolism.
The fundamental point, however, is to distinguish biological potential from demonstrated clinical efficacy.
Many interesting results indeed come from cellular or animal models and cannot be automatically transferred to humans.
Turmeric and curcumin
Curcumin is probably one of the most studied plant compounds in the field of neuroprotection.
Preclinical studies have highlighted antioxidant and anti-inflammatory effects and the ability to modulate some molecular pathways involved in neurodegeneration.
Possible effects on cellular proteostasis and processes associated with beta-amyloid accumulation have also been studied.
The main problem with curcumin is its bioavailability: intestinal absorption, rapid metabolism, and limited systemic exposure can make it difficult to achieve concentrations in the body comparable to those used in experimental studies.
A meta-analysis published in 2025, including 10 human studies and 531 participants, highlighted benefits in specific domains such as working memory and processing speed.
Another meta-analysis from the same period, including 9 randomized trials and 501 participants, found a significant improvement in overall cognitive function, with more evident results in interventions lasting at least 24 weeks and in older participants.
The presence of different results indicates that formulation, bioavailability, intervention duration, the studied population, and product characteristics can profoundly alter the response.
Curcumin is therefore a promising molecule, but it cannot be presented as a proven treatment for Alzheimer's disease.
Saffron: the most interesting signal comes from clinical studies
Saffron represents a particularly interesting case because, compared to many other spices, it has several randomized clinical studies in the cognitive field.
Its main bioactive compounds include crocins, crocetins, and safranal.
A randomized, placebo-controlled trial in people with mild-to-moderate Alzheimer's disease used 30 mg per day of saffron extract for 16 weeks, observing a significant improvement in some cognitive parameters compared to placebo.
Another randomized, double-blind trial compared 30 mg per day of saffron with memantine in 68 people with moderate-to-severe Alzheimer's disease for 12 months. No significant differences were observed between the two groups in the considered cognitive and functional outcomes.
A systematic review of randomized studies subsequently identified five trials, for a total of 325 participants. The results were promising, but the methodological quality of the studies and the risk of bias led the authors to call for larger and more rigorous trials before definitive conclusions could be drawn.
Saffron can therefore be considered an interesting nutraceutical candidate for cognitive function research, not a substitute for prescribed pharmacological therapies.
Cinnamon: much preclinical evidence, little clinical evidence
Cinnamon has also been studied for its bioactive compounds, including cinnamaldehyde and cinnamic acid.
Preclinical studies have explored effects on inflammation, oxidative stress, and processes associated with the beta-amyloid protein.
A systematic review identified 40 studies, but only two were clinical studies. The preclinical results were mostly favorable, while the clinical data were insufficient to establish cognitive efficacy.
This is an important example of how a molecule can show strong biological interest without this equating to a demonstration of therapeutic efficacy.
Cinnamon can therefore be valued in the diet as a spice, but it should not be turned, based solely on the available evidence, into a treatment for cognitive decline.
Black pepper and piperine: bioavailability yes, but beware of interactions
Piperine, the main bioactive component of black pepper, is particularly interesting for its ability to modify the absorption and metabolism of other substances.
This very characteristic has favored its use in some nutraceutical formulations as a substance capable of increasing the bioavailability of other compounds.
But this also represents a potential problem.
Piperine can modulate enzymes and transporters involved in drug metabolism, including CYP3A4 and P-glycoprotein. Experimental studies and pharmacokinetic models have highlighted the possibility of altering exposure to some medications.
However, a recent pharmacokinetic study in humans showed that the intake of a specific preparation of cinnamon did not produce the expected pharmacokinetic alterations for some CYP2A6 substrates, reminding us how important it is to distinguish in vitro data from real clinical interactions.
Caution is therefore particularly important when using concentrated extracts or supplements, especially in people who are taking pharmacological therapies.
Bioavailability: when the molecule is not enough
One of the most interesting problems in nutraceuticals concerns the difference between the presence of a molecule and the organism's ability to use it.
A substance may have excellent biological properties in the laboratory but have limited intestinal absorption, be rapidly metabolized, or not reach sufficient concentrations in the target tissues.
For this reason, research is studying delivery systems, lipid formulations, colloidal systems, and other technologies aimed at improving bioavailability.
Nanotechnology represents a promising area of research, but it must not be confused with an automatic demonstration of clinical efficacy.
Improving the bioavailability of a molecule does not necessarily mean demonstrating that the molecule prevents or cures a disease.
The entire chain must be verified: absorption, distribution, tissue exposure, biological efficacy, safety, and clinical benefit.
The value of food as a signaling medicine
The most interesting perspective is not to look for the single “anti-aging molecule”.
Aging is, in fact, a multifactorial process, and brain health depends on the interaction between numerous systems.
Diet, physical activity, sleep quality, stress management, metabolic health, cardiovascular function, and maintenance of muscle mass all contribute to the organism's ability to maintain homeostasis.
In this perspective, spices can represent an interesting component of the daily diet. Turmeric, saffron, cinnamon, and pepper provide different bioactive molecules, but their value should not be interpreted separately from the rest of the diet.
It is the overall nutritional context that determines the organism's exposure to a set of metabolic signals.
This view is particularly close to the concept of Biomolecular Nutrition: not considering food only as a source of energy, but as a complex set of molecules capable of interacting with metabolism, inflammation, the immune system, and cell communication.
From Traditional Chinese Medicine to integrative medicine
TCM and contemporary scientific medicine use different languages and interpretive models.
The concept of jing, as well as those of qi, xue, and the other theoretical systems of TCM, belongs to the Chinese medical tradition and cannot be directly superimposed on the concepts of modern physiology.
This does not prevent the scientific study of some practices used by TCM.
Tai Chi and Qi Gong, for example, can be evaluated as mind-body interventions through the tools of modern clinical research. And their characteristics — movement, breathing, coordination, and attention — are particularly interesting in the context of aging.
The available evidence supports a possible benefit on physical function, balance, and some aspects of cognitive function, albeit with differences in the quality and heterogeneity of the studies.
This is probably the key to truly integrative medicine: not putting different theoretical systems on the same level, but scientifically evaluating what can be studied and used safely.
A personalized model for active aging
Aging does not occur in the same way for everyone.
One person may predominantly present muscle mass loss; another metabolic alterations; another balance problems, sedentary lifestyle, sleep disorders, or cardiovascular risk factors.
The response to nutrients and bioactive compounds can also be different.
For this reason, the most modern approach is not to look for a single supplement capable of “slowing down aging”, but to build a coherent set of interventions:
personalized diet + movement + cognitive stimulation + sleep + stress management + control of metabolic and cardiovascular risk factors.
Within this model, Tai Chi and Qi Gong can contribute to the maintenance of physical and cognitive function, while foods rich in bioactive substances can increase the variety of nutritional signals received by the organism.
Nutraceuticals may eventually represent an additional level, but they must be chosen based on the person's characteristics, the quality of the formulation, and the available evidence.
Aging well means preserving abilities
The goal of active aging should not be to pursue an ideal biological age or promise to stop time.
It is much more concrete — and scientifically sustainable — to try to preserve for as long as possible movement, autonomy, cognitive abilities, metabolic balance, and participation in social life.
The tradition of Chinese Medicine has developed a view of aging in which diet, breathing, movement, and psychophysical balance play a central role.
Contemporary research is verifying, with different tools, some of the practices that belong to this tradition. For Tai Chi and Qi Gong, the clinical evidence is particularly interesting today for balance, physical function, and some cognitive domains. For curcumin, saffron, and cinnamon, there are different levels of evidence: promising on the biological level and, in some cases, supported by small clinical trials, but still insufficient to consider them therapies for neurodegenerative diseases.
The future of integrative medicine could therefore not be the opposition between ancient and modern, but the ability to separate what belongs to tradition from what can be scientifically verified, valuing the practices that demonstrate a favorable relationship between efficacy, safety, and quality of life.
NOTE WELL
The information provided is exclusively for informational and educational purposes and does not constitute medical advice, nor does it replace the doctor's evaluation, diagnosis, or prescription of therapies. Nutraceutical substances and supplements are not medicines and should not be considered tools to prevent, diagnose, treat, or alleviate diseases. In the presence of pharmacological therapies, clinical conditions, or frailty, the possible use of concentrated extracts or supplements must be evaluated with a healthcare professional.
Bibliographic references
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3. Effectiveness of Tai Chi exercise on balance, falls, and motor function in older adults: a meta-analysis. Front Med. 2024.
4. The effects of different types of Tai Chi exercises on preventing falls in older adults: a systematic review and network meta-analysis. Aging Clin Exp Res. 2024.
5. Targeting cognitive aging with curcumin supplementation: A systematic review and meta-analysis. 2025.
6. The effect of curcumin supplementation on cognitive function: an updated systematic review and meta-analysis. Front Nutr. 2025.
7. Curcumin and Cognitive Function: A Systematic Review of the Effects of Curcumin on Adults With and Without Neurocognitive Disorders. 2024.
8. Effects of saffron (Crocus sativus L.) on cognitive function. A systematic review of RCTs. 2020.
9. Saffron in the treatment of patients with mild to moderate Alzheimer's disease: a 16-week, randomized and placebo-controlled trial. 2010.
10. Comparing the efficacy and safety of Crocus sativus L. with memantine in patients with moderate to severe Alzheimer's disease: a double-blind randomized clinical trial. 2014.
11. Cinnamon and cognitive function: a systematic review of preclinical and clinical studies. Nutr Neurosci. 2024.
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