In 2025 the number of people over 65 will significantly increase, requiring proactive strategies to address age-related health challenges. Prioritising healthy aging can improve quality of life, enabling us to maintain our physical and cognitive function, independence, and social engagement, while reducing healthcare costs and preventing or delaying the onset of age-related diseases and disabilities.
To begin to unpick whether you are ageing healthily, here are some basic key markers that you need to explore.
These include:
👉HbA1c
👉hsCRP
👉ApoB
👉DNA SNPs
But did you know that positive and negative feelings about ageing can influence our health on a physical level?
And we all know that keeping active and exercising is good for our overall health and weight, but did you know that exercise increases glutathione production in the liver, which supports the reduction in oxidative stress which can reduce diseases such as cancer?
Building strong bones and muscles is also a fundamental key process of healthy ageing because if we can support our body, protect ourselves from falls and maintain lean muscle then it is predicted that we will live longer.
And the need for more nutrients as we age increase and due to the depletion of our soils, the increase in ultra-processed foods, slower digestion and assimilation, farming cattle being milked and killed too soon, toxins in the environment, anti-nutrients in some foods, lack of sunlight from working indoors, a lack of oily fish due to availability and sustainability and nutrient depletion from some medications. So we need to pay more attention than ever before to make sure our diets are as nutrient dense as possible and supplementing if we can get what we need from food alone.
In addition to this, allostatic load refers to the cumulative effects that chronic stress has on our mental and physical health. More simply, it refers to the ‘wear and tear’ on the body that life events and environmental stressors create. Allostatic load and negative life events are a significant predictor for chronic diseases, especially cardiovascular disease, so in order to rebalance that lifeload we need to give ourselves ‘check-points’ where we are resting, taking stock and resetting our mind and body
I’ve mentioned that some foods can assist in healthy ageing, and it is true! A diet high in antioxidants, such as berries, leafy green vegetables, and nuts, can help protect cells from damage. Fatty fish, like salmon and mackerel, provide essential omega-3 fatty acids, which support brain health and reduce inflammation. Whole grains, legumes, and fruits offer fibre, which aids digestion and helps regulate blood sugar levels and cholesterol.
But now we are going to dive a little deeper. A study published in the journal ‘Cell’, identified what they call ‘The 12 Hallmarks of Ageing’, and so what are these?
1 Chronic Inflammation – Chronic low-grade inflammation can damage tissues and accelerate aging.
2 Mitochondrial Dysfunction – Reduced mitochondrial function can lead to decreased energy production and increased oxidative stress.
3 Deregulated Nutrient Sensing – Impaired nutrient sensing pathways, such as insulin/IGF-1 signaling and mTOR, can contribute to aging.
4 Genomic Instability – Errors in DNA replication and repair can lead to mutations and cellular dysfunction.
5 Telomere Attrition – The shortening of telomeres, protective caps on chromosomes, limits cell division and contributes to aging.
6 Epigenetic Alterations – Changes in gene expression, independent of DNA sequence, can affect cellular processes and aging.
7 Loss of Proteostasis – The decline in protein quality control mechanisms can lead to protein aggregation and cellular dysfunction.
8 Cellular Senescence – The accumulation of senescent cells, which are cells that have stopped dividing but remain metabolically active, can contribute to aging.
9 Stem Cell Exhaustion – The decline in stem cell function can limit tissue repair and regeneration.
10 Altered Intercellular Communication – Impaired communication between cells can disrupt tissue function and contribute to aging.
11 Metabolite Imbalance – Changes in metabolite levels can disrupt cellular metabolism and contribute to aging.
12 Tissue Stem Cell Exhaustion – The depletion of tissue stem cells can limit tissue repair and regeneration.
But what can we do to attenuate these hallmarks of aging?
1 – Follow an Anti-inflammatory Diet – it can significantly contribute to healthy aging by reducing chronic inflammation, a major factor in age-related diseases. By consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats, you can reduce inflammation, improve heart health, boost brain function, and maintain a healthy weight.
2 – Protein – is essential for healthy aging. It supports muscle mass, which declines with age, aiding in strength and mobility. Adequate protein intake can also help regulate blood sugar levels, boost metabolism, and enhance satiety, making weight management easier.
3 – Hydration – helps maintain optimal bodily functions, including digestion, circulation, and temperature regulation. Adequate hydration can also enhance cognitive function, reduce fatigue, and promote healthy skin.
4 – Dietary Fibre – promotes gut health, aids digestion, and helps regulate blood sugar levels. Fibre-rich foods can also contribute to weight management, reduce the risk of heart disease, and improve overall well-being.
5 – Electrolytes – such as sodium, potassium, and magnesium, are essential minerals that play a crucial role in various bodily functions. They help maintain fluid balance, regulate nerve and muscle function, and support overall health.
6 – Epigenetics – involves changes in gene expression that don’t alter the underlying DNA sequence. These changes can be influenced by factors like diet, lifestyle, and environmental exposures. By adopting healthy habits, such as regular exercise, a balanced diet, and stress management, you can positively influence your epigenome and promote healthy aging.
Methylation is also a fundamental component of healthy ageing. But what is it?
⭐️Methylation is a biological process that involves adding a methyl group to DNA, influencing gene expression.
⭐️This process plays a crucial role in regulating various cellular processes, including cell growth, differentiation, and healthy aging.
⭐️As we age, our DNA undergoes epigenetic changes, including a decrease in methylation.
⭐️This can lead to altered gene expression, contributing to age-related diseases and conditions.
⭐️Reduced methylation can affect cellular processes, such as DNA repair and gene silencing, leading to accelerated aging and increased susceptibility to age-related diseases.
Methylation Adaptogens Include:
💚Specific plant polyphenols such as curcumin and EGCG in green tea support methylation
💚Polyphenols have also been shown to have a favourable effects on epigenetics
💚Fruits, vegetables, herbs, spices, fibres and probiotics also have a favourable effects on epigenetics
💚Folate is essential for the production of S-adenosylmethionine (SAMe), a key molecule involved in methylation.
💚Vitamin B12 works closely with folate to support methylation reactions.
💚Vitamin B6 is involved in the metabolism of homocysteine, a byproduct of methylation.
💚Choline is a precursor to betaine, a molecule that supports methylation.
💚A key compound that may assist with health ageing is curcumin at 2g per day.
💚Pycnoginol ( also good for for men’s health, CVD and ED)
And what can speed up ageing?
- Sitting for up to 8 hours per day can accelerate ageing
- Not exercising
- Inflammation
- Stress
- Toxins
- Poor diet
- Lack of sleep
- Loneliness
- Trauma
Gut Health and Ageing
Akkermanisa is a key strain of bacteria that can act as anti-inflammatory in the gut. Consuming polyphenols help these anti-inflammatory species to grow. Reducing painkillers and other medication where possible is important for helping key strains to proliferate. Fibre is beneficial, while gluten may be problematic. Intolerances can cause inflammation in the gut, as can glyphosate, while eating healthy fats, fermented foods and bone broth can all help the health of our gut and in turn our ageing.
Telomere Health is also key to healthy ageing some things that impact it are:
- Oxidative stress
- A decrease in melatonin. (The building blocks of melatonin are 5HTP which converts to serotonin which converts to melatonin).
- Low vitamin D
Heart Health
Here are some key nutrients that can help the heart to age:
💚CoQ10
💚Red yeast rice
💚Omega-3
💚Vitamin D
mTOR
mTOR, or mammalian target of rapamycin, is a protein kinase that plays a crucial role in cell growth, metabolism, and survival. It acts as a central regulator, responding to various signals like nutrients, growth factors, and
mTOR’s functions are vital for:
- Muscle growth: mTORC1 stimulates protein synthesis, leading to muscle hypertrophy.
- Metabolism: It regulates glucose and lipid metabolism.
- Aging: mTOR activity is linked to aging and age-related diseases.
- Disease: Dysregulation of mTOR is implicated in cancer, diabetes,
IGF1
IGF-1, or Insulin-like Growth Factor 1, is a hormone similar in structure to insulin. It plays a crucial role in growth and development, particularly during childhood and adolescence.
Factors Affecting IGF-1 Levels:
- Age: IGF-1 levels are highest during puberty and decline with age.
- Nutrition: Adequate protein intake is essential for optimal IGF-1 production.
- Exercise: Resistance training can increase IGF-1 levels.
- Sleep: GH release, and consequently IGF-1 production, is influenced by sleep.
- Medical Conditions: Certain conditions like growth hormone deficiency, malnutrition, and liver disease can affect IGF-1 levels.
IGF-1 is a vital hormone with wide-ranging effects on growth, development, and metabolism. Maintaining healthy IGF-1 levels is important for overall health and well-being.
Oxidative Stress
Oxidative stress, an imbalance between harmful free radicals and protective antioxidants in the body, plays a significant role in the aging process.
Oxidative Stress and Aging:
Accumulation of Damage: Over time, oxidative stress leads to cumulative damage to cells, proteins, lipids, and DNA. This damage contributes to the decline in physiological functions associated with aging.
Cellular Dysfunction: Oxidative stress can impair cellular processes, such as energy production, DNA repair, and protein synthesis, further accelerating aging.
Inflammation: Chronic oxidative stress can trigger inflammation, a key factor in many age-related diseases.
Age-Related Diseases: Oxidative stress is implicated in the development of various conditions, including cardiovascular disease, cancer, neurodegenerative diseases (like Alzheimer’s), and diabetes.
8-OHdG as a Marker of Oxidative Stress:
Direct Measure of DNA Damage: 8-OHdG specifically reflects the extent of oxidative damage to DNA, making it a reliable indicator of oxidative stress.
Association with Aging and Disease: Elevated 8-OHdG levels have been found in various age-related conditions and diseases, further supporting its role as a marker of oxidative stress.
Hormetic Stress
Hormetic stress refers to the concept that mild, intermittent stressors can have beneficial effects on health and longevity. In the context of aging, hormesis suggests that exposing the body to controlled doses of stress can trigger adaptive responses that enhance cellular resilience and improve overall function.
Examples of hormetic stressors include:
Exercise: Physical activity challenges the body, promoting adaptations that improve cardiovascular health, muscle strength, and cognitive function.
Caloric Restriction: Reducing calorie intake without malnutrition can activate cellular repair mechanisms and improve metabolic health.
Intermittent Fasting: Alternating periods of eating and fasting can induce cellular stress responses that enhance cellular resilience.
Heat Exposure (Sauna): Brief exposure to heat can activate heat shock proteins, which protect cells from damage.
Cold Exposure (Cold Showers): Short bursts of cold exposure can improve metabolic function and activate antioxidant defenses.
By activating these adaptive responses, hormetic stress can contribute to healthy aging by:
Increasing stress resistance: Hormesis can strengthen the body’s ability to cope with future stressors.
Enhancing cellular repair: It can stimulate cellular cleanup processes like autophagy.
Reducing inflammation: Hormesis can help regulate inflammation, a key factor in aging and age-related diseases.
Improving metabolic health: It can enhance insulin sensitivity and mitochondrial function.
A topline would be:
⭐️Cold
⭐️Hot
⭐️Fasting
⭐️HIIT
⭐️Fermented foods
⭐️Sleep
⭐️Sauna blankets
Healthy Mitochondria
Mitochondria, often called the “powerhouses of the cell,” play a vital role in healthy aging. They are responsible for generating energy in the form of ATP (adenosine triphosphate) through cellular respiration. However, mitochondrial function declines with age, contributing to various age-related issues.
Energy Production: Efficient energy production by mitochondria is essential for maintaining cellular functions and overall vitality. Declining mitochondrial function leads to reduced energy levels, fatigue, and decreased physical performance.
Oxidative Stress: Mitochondria are a major source of reactive oxygen species (ROS), byproducts of energy production. While some ROS are necessary for signaling, excessive ROS production contributes to oxidative stress, damaging cellular components and accelerating aging. Healthy mitochondria have efficient antioxidant defense systems to manage ROS production.
Mitochondrial DNA (mtDNA): Mitochondria have their own DNA, which is more susceptible to damage than nuclear DNA. Accumulation of mtDNA damage with age impairs mitochondrial function.
Mitochondrial Dynamics: Mitochondria constantly undergo fusion and fission (dynamic processes) to maintain their health and function. These processes decline with age, leading to dysfunctional mitochondria.
Strategies to Support Healthy Mitochondria:
Exercise: Regular physical activity stimulates mitochondrial biogenesis (production of new mitochondria) and improves mitochondrial function.
Nutrition: A balanced diet rich in antioxidants, vitamins, and minerals supports mitochondrial health. Specific nutrients like CoQ10, alpha-lipoic acid, and resveratrol have been shown to benefit mitochondria.
Caloric Restriction: Reducing calorie intake without malnutrition can enhance mitochondrial function and increase lifespan in some organisms.
Targeted Supplements: Certain supplements, such as magnesium, B vitamins and L-carnitine may help support mitochondrial function.
By maintaining healthy mitochondria, we can promote healthy aging, improve energy levels, and reduce the risk of age-related diseases.
Cellular Senescence
Cellular senescence is a state where cells stop dividing but don’t die. These “zombie-like” cells accumulate with age and contribute to the aging process.
Cellular Senescence and Aging:
Accumulation with Age: The number of senescent cells in tissues increases with age due to various stressors like DNA damage, oxidative stress, and inflammation.
Senescence-Associated Secretory Phenotype (SASP): Senescent cells release a cocktail of pro-inflammatory molecules, growth factors, and proteases known as SASP. This SASP can damage surrounding healthy cells and contribute to chronic inflammation, a key driver of aging and age-related diseases.
Tissue Dysfunction: The accumulation of senescent cells and their SASP can impair tissue function and regeneration, leading to age-related decline in organ function.
Age-Related Diseases: Cellular senescence is implicated in various age-related conditions, including:
- Cardiovascular disease
- Cancer
- Neurodegenerative diseases (e.g., Alzheimer’s)
- Osteoarthritis
- Type 2 diabetes
By targeting senescent cells, researchers and healthcare professionals aim to promote healthy aging and potentially prevent or treat age-related diseases with the use of strategies such as stem cells, sea buckthorn and antioxidants such as berries.
In summary, a healthy lifestyle is crucial for healthy aging. Regular physical activity improves cardiovascular health, muscle strength, and cognitive function. A balanced diet rich in fruits, vegetables, and whole grains provides essential nutrients and protects against chronic diseases. Avoiding smoking and excessive alcohol consumption reduces the risk of various age-related conditions. Adequate sleep promotes cellular repair and cognitive health. Managing stress through relaxation techniques and social connections supports emotional well-being. By adopting these healthy habits, we can mitigate age-related decline, maintain independence, and enjoy a higher quality of life in our later years.