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Aging: You Have More Control Than You ThinkWhen it comes to aging, theres what the calendar says and what your body says. Here's what that means.
Marcos Paulo Prado
Meditation, including prayer, has shown to reduce stress, which in turns slows the degradation of your cells.
“ Numerous studies have linked epigenetic mechanisms with aging.”
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Like death and taxes, aging is inevitable. Whether it qualifies as a disease that can be cured or the natural progression of life is debatable. However, two facts are certain: Aging is more complex than growing older. Moreover, you can influence the process, delaying its forward march.
Sure, if you’re counting the days, months, and years—your chronological age—we all march in step. But more and more people are challenging stereotypes associated with growing older. They remain robust and free of debilitating disease much longer than the norm.
In this regard we have a lot to learn from residents of the "Blue Zones," pockets of the world where celebrating your 100th birthday isn’t that unusual. For instance, Dr. Ellsworth Wareham of Loma Linda, California the sole American Blue Zone. A cardiac surgeon, Dr. Wareham still had the brain power and physical stamina to assist on open-heart surgery while in his 90’s.
Chronological and Biological Age Are Different
Remaining hale and hearty in your golden years involves more than keeping wrinkles at bay. Some people have a biological age—a measure of the wear and tear on their cells—much younger than their years. Research suggests they have slowed down the processes associated with physiological decline.
Aging is a Cellular Process
Your cells are constantly dividing and creating new cells. Aging begins when this activity starts to slow down around the age of 35. This slackening reverberates throughout your body, affecting tissues like bones and organs like your heart.
However, the speed at which cells age differs among people. Hypothetically, a 70-year-old "Blue Zoner" might be 50 in cell years. Differences between biological and chronological age suggest the process of cellular aging can be delayed.
One strategy is known as telomere maintenance. Telomeres are the end sections of chromosomes. Because they typically shorten when a cell divides, telomere length can be viewed as a marker of biological age. Basically, when telomeres diminish to the point where they no longer protect the chromosome, age-related decline sets in. Maintaining long telomeres can impede the process of aging.
Your Genes Are Involved
Over the years scientists have linked certain genes with longevity. However, recent research suggests that genes themselves have a relatively small impact (less than 10 percent) on longevity or how disease-free you will live. Still, your genes are actively involved in aging.
Thanks to the relatively new science of epigenetics we know that while the genes you inherited from your parents are set, they exist in a dynamic environment. The air you breathe, the food you eat and many other factors govern how they behave; raising or lowering their volume or turning them on or off. This process is known as gene expression and it functions in a part of your body known as the epigenome.
The Epigenetic Clock Can Measure Aging
Numerous studies have linked epigenetic mechanisms with aging. One epigenetic process that has captured the interest of anti-aging researchers is DNA methylation. Because it tends to decline with age, scientists can identify the difference between chronological and biological age by measuring DNA methylation. They named their tool the "epigenetic clock."
Unsurprisingly, less than optimum patterns of DNA methylation have also been linked with shorter telomeres. And positive lifestyle modifications like a nutritious diet have been shown to both improve methylation and promote telomere health.
A Healthy Lifestyle Keeps Cells Young
Research has consistently shown that eating a balanced plant-focused diet of whole foods supports longevity and extends good health. Consequently, scientists have begun to study the pharmaceutical power of plant foods. Plants contain powerful substances that can prevent or even reverse disease.
For instance, curcumin, a component of the spice turmeric. A free-radical scavenger, curcumin has long been linked with disease prevention. We now know that curcumin positively affects the expression of numerous genes associated with aging. It also supports telomere health, reinforcing its eminence as an anti-aging warrior.
It’s Not Rocket Science
While aging is the focus of much cutting-edge research, you don’t need scientific training to understand the basics. When it comes to aging gracefully, people in the "Blue Zones serve as examples for regular folk. Their relatively robust longevity isn’t the result of coincidence. It’s built around a healthy lifestyle that includes regular physical activity and a nutritious diet of whole foods.
In general terms, all the diets linked with robust longevity are variations on the theme of the Mediterranean diet. They are plant-forward—mostly fruits, vegetables, whole grains and healthy fats, with occasional meals featuring meat and/or fish. Other longevity-supporting factors demonstrated by Blue Zoners include having a sense of purpose and strong social support. Once these components are in place, they work together, helping to manage stress.
Don’t Forget About Stress
While most people can handle stress in small doses, prolonged stress has many negative physiological effects. It can, for instance, spark inflammation, the root of numerous chronic illnesses.
Research shows that practicing stress reduction techniques like yoga, meditation and Tai Chi can improve gene expression in ways that support healthy aging. They also support telomere health. Mindfulness practices (which include prayer) stimulate what is known as the "relaxation response," which can spark positive metabolic changes like lower blood pressure.
The secret to successful aging is not just how long you live, but also the length of time you live free from debilitating disease. More and more research is showing that developing healthy habits today can extend your longevity and freedom from disease by as much as ten years. Adapting these behaviors will slow down your epigenetic clock and help to keep your telomeres robust, ensuring you remain younger than your years.
Judith Finlayson is the author of "You Are What Your Grandparents Ate: What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease." Visit her at www.judithfinlayson.com.
Selected Resources
Buettner, Dan. The Blue Zones: Lessons for Living Longer From the People Who’ve Lived Longest. National Geographic 2008.
Ruby, J.G., et al. Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating. Genetics 2018.
Lee, Y. et al. Epigenome-wide association study of leukocyte telomere length. Aging 2019.
Ivana Buric et al. What is the Molecular Signature of Mind-Body Interventions? A systemic Review of Gene Expression changes Induced by Meditation and Related Practices. Front. Immunol. June 16, 2017.
Gensous, N. One-year Mediterranean diet promotes epigenetic rejuvenation with country- and sex-specific effects: a pilot study from the NU-AGE project. GeroScience 2020.
Crous-Bou, M. Plant-Rich Dietary Patterns, Plant Foods and Nutrients, and Telomere Length. Advances in Nutrition 2019.
Epel, E. et al. Can meditation slow rate of cellular aging? Cognitive stress, mindfulness and telomeres. Annals of the New York Academy of Sciences. 2009.
Sure, if you’re counting the days, months, and years—your chronological age—we all march in step. But more and more people are challenging stereotypes associated with growing older. They remain robust and free of debilitating disease much longer than the norm.
In this regard we have a lot to learn from residents of the "Blue Zones," pockets of the world where celebrating your 100th birthday isn’t that unusual. For instance, Dr. Ellsworth Wareham of Loma Linda, California the sole American Blue Zone. A cardiac surgeon, Dr. Wareham still had the brain power and physical stamina to assist on open-heart surgery while in his 90’s.
Chronological and Biological Age Are Different
Remaining hale and hearty in your golden years involves more than keeping wrinkles at bay. Some people have a biological age—a measure of the wear and tear on their cells—much younger than their years. Research suggests they have slowed down the processes associated with physiological decline.
Aging is a Cellular Process
Your cells are constantly dividing and creating new cells. Aging begins when this activity starts to slow down around the age of 35. This slackening reverberates throughout your body, affecting tissues like bones and organs like your heart.
However, the speed at which cells age differs among people. Hypothetically, a 70-year-old "Blue Zoner" might be 50 in cell years. Differences between biological and chronological age suggest the process of cellular aging can be delayed.
One strategy is known as telomere maintenance. Telomeres are the end sections of chromosomes. Because they typically shorten when a cell divides, telomere length can be viewed as a marker of biological age. Basically, when telomeres diminish to the point where they no longer protect the chromosome, age-related decline sets in. Maintaining long telomeres can impede the process of aging.
Your Genes Are Involved
Over the years scientists have linked certain genes with longevity. However, recent research suggests that genes themselves have a relatively small impact (less than 10 percent) on longevity or how disease-free you will live. Still, your genes are actively involved in aging.
Thanks to the relatively new science of epigenetics we know that while the genes you inherited from your parents are set, they exist in a dynamic environment. The air you breathe, the food you eat and many other factors govern how they behave; raising or lowering their volume or turning them on or off. This process is known as gene expression and it functions in a part of your body known as the epigenome.
The Epigenetic Clock Can Measure Aging
Numerous studies have linked epigenetic mechanisms with aging. One epigenetic process that has captured the interest of anti-aging researchers is DNA methylation. Because it tends to decline with age, scientists can identify the difference between chronological and biological age by measuring DNA methylation. They named their tool the "epigenetic clock."
Unsurprisingly, less than optimum patterns of DNA methylation have also been linked with shorter telomeres. And positive lifestyle modifications like a nutritious diet have been shown to both improve methylation and promote telomere health.
A Healthy Lifestyle Keeps Cells Young
Research has consistently shown that eating a balanced plant-focused diet of whole foods supports longevity and extends good health. Consequently, scientists have begun to study the pharmaceutical power of plant foods. Plants contain powerful substances that can prevent or even reverse disease.
For instance, curcumin, a component of the spice turmeric. A free-radical scavenger, curcumin has long been linked with disease prevention. We now know that curcumin positively affects the expression of numerous genes associated with aging. It also supports telomere health, reinforcing its eminence as an anti-aging warrior.
It’s Not Rocket Science
While aging is the focus of much cutting-edge research, you don’t need scientific training to understand the basics. When it comes to aging gracefully, people in the "Blue Zones serve as examples for regular folk. Their relatively robust longevity isn’t the result of coincidence. It’s built around a healthy lifestyle that includes regular physical activity and a nutritious diet of whole foods.
In general terms, all the diets linked with robust longevity are variations on the theme of the Mediterranean diet. They are plant-forward—mostly fruits, vegetables, whole grains and healthy fats, with occasional meals featuring meat and/or fish. Other longevity-supporting factors demonstrated by Blue Zoners include having a sense of purpose and strong social support. Once these components are in place, they work together, helping to manage stress.
Don’t Forget About Stress
While most people can handle stress in small doses, prolonged stress has many negative physiological effects. It can, for instance, spark inflammation, the root of numerous chronic illnesses.
Research shows that practicing stress reduction techniques like yoga, meditation and Tai Chi can improve gene expression in ways that support healthy aging. They also support telomere health. Mindfulness practices (which include prayer) stimulate what is known as the "relaxation response," which can spark positive metabolic changes like lower blood pressure.
The secret to successful aging is not just how long you live, but also the length of time you live free from debilitating disease. More and more research is showing that developing healthy habits today can extend your longevity and freedom from disease by as much as ten years. Adapting these behaviors will slow down your epigenetic clock and help to keep your telomeres robust, ensuring you remain younger than your years.
Judith Finlayson is the author of "You Are What Your Grandparents Ate: What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease." Visit her at www.judithfinlayson.com.
Selected Resources
Buettner, Dan. The Blue Zones: Lessons for Living Longer From the People Who’ve Lived Longest. National Geographic 2008.
Ruby, J.G., et al. Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating. Genetics 2018.
Lee, Y. et al. Epigenome-wide association study of leukocyte telomere length. Aging 2019.
Ivana Buric et al. What is the Molecular Signature of Mind-Body Interventions? A systemic Review of Gene Expression changes Induced by Meditation and Related Practices. Front. Immunol. June 16, 2017.
Gensous, N. One-year Mediterranean diet promotes epigenetic rejuvenation with country- and sex-specific effects: a pilot study from the NU-AGE project. GeroScience 2020.
Crous-Bou, M. Plant-Rich Dietary Patterns, Plant Foods and Nutrients, and Telomere Length. Advances in Nutrition 2019.
Epel, E. et al. Can meditation slow rate of cellular aging? Cognitive stress, mindfulness and telomeres. Annals of the New York Academy of Sciences. 2009.
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