Sabrina Del Fico Slowing down the processes of biological aging is possible by putting into practice healthy longevity habits from today and letting our chronological age be nothing more than a number
Every year, we add another candle to our birthday cake, feeling increasingly older, especially after we’ve passed those years when we were eager to grow up and become adults. However, our chronological age may not be as significant in terms of life quality and expectancy as our biological or epigenetic age, which could have an even greater impact on our health and longevity.
Chronological age vs. biological age
Chronological age, or the actual time a person has been alive, differs from biological age, which is a more intricate concept that considers an individual’s physical health, functionality, and molecular profile. This age can be gauged through “epigenetic clocks” based on DNA chemical modifications like methylation, starting from the embryonic stage and continuing to affect our biology throughout life.
These clocks can be influenced by the wear and tear the body undergoes, with aging seen as an inevitable result of processes necessary for development and maintenance. However, some scientists view aging as a disease that might be “curable.”
Understanding biological aging factors
Methylation
Methylation, a process where methyl groups attach to DNA affecting gene expression, plays a key role in the epigenetic clock. Higher levels of methylation in specific body areas are linked to accelerated aging. Factors like smoking can increase methylation, while a healthy diet and exercise can slow this decay process.
DNA Damage
Accumulated DNA damage is another critical factor in aging, disrupting essential cellular processes and leading to premature aging. As we age and cells continually divide, telomeres (the protective ends of chromosomes) shorten, heightening the risk of diseases and early death.
Environment and pollution
Beyond genetics, the environment significantly impacts biological aging. Predictably, exposure to pollutants and other environmental stressors, as well as limited contact with natural environments, can accelerate cellular decay processes. While we have little control over genetics, we can modify our environment to slow epigenetic aging, such as reducing exposure to pollutants, increasing nature walks, or moving to less polluted cities.
Nutrition’s role in aging
“We are what we eat,” and it’s no surprise that our diet plays a crucial role in determining our biological age. Numerous studies have shown that a diet low in sugars, fats, processed foods, and red meats is key to healthy aging, free from chronic diseases like hypertension, diabetes, and obesity.
Reversing biological aging
Currently, there is no magic pill to reverse aging. However, lifestyle changes—such as a healthy diet, regular exercise, stress management—can significantly impact. Understanding and influencing the factors that determine biological aging could allow us to live longer, healthier lives. Research continues to explore new ways to measure and intervene in this complex process, offering hope for the future of anti-aging medicine.
Meanwhile, we recommend adopting good longevity habits that, in addition to providing a healthy life now, offer great prospects for future longevity:
- Healthy diet: Emphasizing fruits, vegetables, fibers, and whole grains, and drastically reducing processed foods, added sugars, and red meats.
- Regular exercise: Tailored to one’s age and capabilities.
- Healthy sleep routine: At least 7-8 hours of quality sleep per night.
- Proper daily hydration.
- Stress reduction: Through practices like journaling, yoga, and meditation.
- Smoking cessation.
- Limited alcohol consumptio
