Biomarkers that indicate whether your lifestyle is accelerating your aging

 

 

"Imagine a future where you can 'edit' the aging process, not with pills, but with the choices you make in your lifestyle. Welcome to the world of epigenetics."

Epigenetics is the study of heritable changes in gene expression without altering the DNA sequence, which has been shown to play a fundamental role in shaping human health and longevity.

Epigenetic age can be determined in the laboratory and has been shown to provide a very accurate measure of biological aging that may differ from chronological age.

Science has already shown, for example, that diet, exercise, and stress management not only affect your immediate well-being, but can also activate and deactivate genes related to aging and disease.

A revealing article published in Nature Medicine aimed to determine environmental factors (called the exposome) in relation to genetics to aging and its effect on aging and premature mortality.

Personally, I was struck by several determinants in this study, which used 500,000 people and yielded interesting conclusions.  For example, the main factors considered in determining the incidence of premature death and aging in the sample are smoking, socioeconomic status and deprivation, ethnicity, physical activity, cohabitation, sleep, and physical and mental well-being, including fatigue, as well as early life exposures, such as height and body size at age 10 and maternal smoking around birth.

If you like to delve into this type of study (like me), you'll soon find the table with the 25 most common factors that can influence aging and premature death:

 

In terms of gender, there is a greater male tendency toward premature death. 

The research also indicated that the risk of premature mortality is lower for Black, Asian, and other ethnicities compared to whites in the UK, where the experiment took place, even after adjusting for a wide range of sociodemographic and deprivation factors.

 

In my view, this raises a number of questions regarding the stressors that might, in some way, stimulate a “survival instinct” in these ethnic groups if they are in the United Kingdom.  Or, on the other hand, if it is a hereditary factor originating in communities where people live exposed to the elements, where they literally have to go out to hunt or gather food, where they have to go to a stream to collect water, etc.

 

In zone d appear the determinants or as they are called in the study:  “ exposure associated with mortality”  where cheese appears, but as you can see from the heat diagram (values ​​given by color intensity), cheese stands out due to its complex nutritional composition such as peptides and short-chain fatty acids, which may have anti-inflammatory properties and its observed associations with reduced risks of mortality, cognitive decline, and other health outcomes.

 

On the other hand, although the key role of physical activity in maintaining a healthy body weight has long been recognized, its role in aging and lifespan has been less clear, as extreme physical activity can increase oxidative stress and therefore accelerate aging. For this reason, as you'll see later, the epigenetic protocol recommends interval training, as well as exercising for at least 150 minutes per week, for example.

 

 

How your lifestyle influences your genes

 

1. Epigenetic modifications : Environmental and lifestyle factors can alter gene expression through mechanisms such as DNA methylation, histone modifications, and microRNA expression. These changes can activate or suppress genes without altering the DNA sequence itself. For example:

- A nutritious diet can promote beneficial epigenetic changes.

- Smoking and excessive alcohol consumption can cause harmful changes, increasing the risk of disease.

 

2. Interaction between genes and lifestyle : Healthy habits can mitigate genetic predispositions to a shorter life span. Studies show that a healthy lifestyle can offset life-shortening genetic risks by up to 60%, reducing premature mortality regardless of genetic makeup.

 

3. Epigenetic modifications can be reversible , meaning that interventions targeting these changes, such as lifestyle adjustments or therapies, can promote healthy aging and potentially extend lifespan. For example, calorie restriction has been shown to alter methylation patterns associated with aging.

 

4. Precision Medicine in Action :  The integration of genetic and epigenetic data, or what has been termed precision medicine, enables personalized healthcare approaches. For example, tailoring interventions based on an individual's epigenetic profile can optimize health outcomes.

 

 

Factors that contribute to a longer, healthier life

 

Key lifestyle habits

 

Imagine adding vibrant, healthy years to your life by adopting a balanced diet rich in whole foods, committing to regular physical activity, and finding effective strategies to manage stress. This isn't science fiction; it's the groundbreaking field of epigenetics, revealing that the keys to a longer, healthier life are within your reach. Now is the time to take control and unlock your full genetic potential!

 

1. Healthy eating:

• Diets such as the Mediterranean, DASH (Diet for Hypertension), or MIND (a combination of the Mediterranean and DASH diets) are designed to reduce the risk of chronic diseases such as hypertension, dementia, and cardiovascular disease.
• Calorie restriction:
• This approach has been linked to longer life expectancy in animal studies and a reduced risk of disease in humans.

•  Nutrigenomics:
  This field studies how diet can affect genetic expression through epigenetic modifications, suggesting that personalized nutrition could be a strategy to combat premature aging.
• MACROS: This approach focuses on foods that fit your daily macronutrient (macro) needs. This means that instead of counting calories, the emphasis is on counting and tracking macronutrients.

 

2. Regular exercise

At least 150 minutes of moderate activity a week reduces the risk of heart disease, diabetes, and cognitive decline, while improving sleep and mental health.

3. No smoking:

 Smoking is a major risk factor for cancer, cardiovascular disease, and premature death. Quitting smoking significantly reduces these risks.

4. Minimum alcohol consumption:

Limiting alcohol consumption (1 drink per day for women, 2 for men) may reduce the risk of heart disease, but should be approached with caution due to potential health risks.

5. Maintain a healthy weight:

A BMI (body mass index) of 18.5–24.9 is associated with a lower risk of chronic diseases and a longer life expectancy.

 

 

Additional factors (very important)

 

1. Quality sleep:

Restful sleep (7-8 hours per night) supports cognitive function and reduces the risk of disease.

2. Stress management:

Chronic stress negatively affects health. Strategies such as mindfulness, meditation, and other stress-reduction techniques may help mitigate these effects.

3. Social Connections :

Strong relationships improve mental health and reduce mortality risk.

4. Purpose in life :

Having a sense of purpose is linked to healthier aging and longer life expectancy.

 

In the intricate symphony of life, genetics may set the score, but it's everyday choices that compose the melody.

Epigenetics has brought to light a profound truth: although we inherit our genes, the way they are expressed is largely determined by our lifestyle.

 

This offers a great opportunity if you are willing to take your health into your own hands. By adopting lifestyle changes, such as nourishing your body with a balanced diet, staying active, managing stress, and prioritizing restful sleep, you will have the opportunity not only to improve your quality of life but also to direct the course of your biological aging.