Scientists first recognized ten years ago that your DNA age — how old you appear biologically — differs from your chronological age. A new DNA test now estimates your biological age via cheek swab testing.
Scientists have recently employed gene therapy to reprogram adult cells back into stem cells, with impressive results: extended lifespans and the reverse of some signs of aging.
1. Exercise
Though no one can stop the clock or reverse aging, we do have one powerful anti-ageing weapon at our disposal: exercise. Research suggests that regular physical activity may even reverse some aspects of aging; exercise can make your body appear younger while helping prevent disease; as well as improving mood, bone density and reducing dementia/Alzheimer risk.
Research published by Mayo Clinic indicates that high-intensity aerobic or resistance training may be especially beneficial in slowing human aging. According to this Mayo Clinic study published in Cell Metabolism, researchers discovered that resistance training was capable of partially or completely reversing some aspects of cell aging processes that naturally diminish with age; researchers discovered that cardio respiratory health, muscle mass and insulin sensitivity improved all types of training; however only high intensity aerobic or resistance exercise training significantly enhanced mitochondrial function in skeletal muscles.
Researchers also observed that exercise helps reprogram muscle fibers to a younger state by stimulating genes responsible for Yamanaka factors, in particular Myc. Furthermore, their gene expression changes were far greater than would be predicted by chance alone; providing a clearer picture of what occurs during exercise as well as potentially leading to drugs designed to supercharge responses of muscles in people confined to bed or astronauts in zero gravity environments.
Endurance exercises like walking, hiking, jogging, cycling and swimming can help slow the aging process by keeping telomeres long and inhibiting cell senescence. Strength training may also help combat muscle atrophy associated with age while simultaneously improving metabolism, strengthening bones and increasing balance and coordination – not to mention helping avoid falls while remaining independent as you age!
2. Diet
Researchers have long touted the health and aesthetic benefits of eating well and being active, such as feeling better and looking younger, but now researchers have demonstrated that following a balanced diet and getting plenty of physical activity for six months may actually reverse some of the signs of aging. According to one study, participants who were already showing symptoms of dementia experienced significant improvements on cognitive tests after following such a regime and engaging in regular physical activity.
Eating healthily can also help delay premature ageing, so ditch the salty junk foods, fatty meats and sugary drinks in favor of fresh produce like berries, spinach, avocados and kale instead. Add fish for omega-3 fats as well as an array of anti-inflammatory vegetables for even greater benefits – you’re on your way to having glowing, youthful complexion!
Conversely, certain foods can exacerbate the aging process, including too much protein and carbs that trigger spikes in blood glucose, activating genes related to longevity such as mTOR (mammalian target of rapamycin), AMPK and sirtuins.
But it’s not just what you eat that matters; timing and combination of food choices also play a part. According to one new study, within eight weeks it may be possible to “roll back” your biological clock and look and feel younger.
This pilot study utilized a newly developed biological aging test with 14 key biomarkers to gauge whether participants could change their trajectory of aging through diet. Researchers discovered that various interventions such as fasting-mimicking diets (FMDs), intermittent fasting, ketogenic diets and protein restriction all reduced measures of biological age while further investigation is necessary to fully comprehend molecular mechanisms at work in their reduction.
3. Sleep
Sleep is an integral component of living a healthy lifestyle and offers numerous anti-ageing benefits. Though sleeping might appear straightforward–simply lying down, closing eyes and drifting off to dreamland–its intricate nature has long baffled scientists; in fact, an entire field of medicine exists specifically dedicated to understanding this complex body process.
Sleep is defined simply as a state in which brain and body activities temporarily cease, allowing cells to recharge energy reserves and repair damage caused by daily life. Sleep’s primary function may be cell renewal; maintaining biological health while decreasing disease risks is likely its greatest purpose.
Slumber may help with both healing and the acquisition of new skills. Researchers have discovered that people learning a foreign language or tennis swing benefit more after getting adequate rest before commencing with their studies – this allows the brain to consolidate new information more easily during sleep.
Studies have demonstrated that poor sleep quality is associated with increased risks for cardiovascular disease and diabetes, depression, decreased cognitive performance and other forms of illness.
Studies are mounting that show poor sleep can increase blood levels of inflammatory markers, with research showing that even one night of deprivation increases these indicators, while getting sufficient rest lowers them. Furthermore, researchers have noted how slow waves during sleep may paradoxically promote greater functional connectivity within the brain.
4. Supplements
Scientists have made great strides toward slowing and even reversing aging in certain cells, yet have been unable to fully reverse it. But thanks to big data and advances in artificial intelligence, scientists now understand more clearly the cellular processes responsible for aging – helping them stop or even reverse it altogether.
Rapamycin, for instance, has been found to slow the aging process in mice by targeting TOR pathway. This pathway controls many cell functions associated with human aging including metabolic and neurodegenerative conditions. Rapamycin was originally isolated from bacteria on Easter Island during 1960s as an antifungal, immunosuppressant, and anticancer agent; recently though, it’s gained renewed interest as an anti-aging remedy.
Reprogramming cells has proven promising in studies on mice models of progeria and normal aging; scientists have even reversed blindness in monkeys through this research! Altos Sciences is now working towards making this research into an oral pill that will rejuvenate human cells.
As with aging, epigenomes can be reset through healthy lifestyle choices. Harvard Medical School professor David Sinclair recently founded Tally Health as a company offering cheek swab tests that estimate customers’ biological age based on their epigenetic profile rather than birth date; Tally Health hopes this test can assist people in choosing healthier behaviors to keep their epigenetic age down and defer disease and frailty for longer.
5. Antioxidants
Antioxidants are nutrients that protect cells against damage by neutralizing free radicals and protecting against cell damage. These molecules are naturally produced as part of your body’s metabolic processes and through exposure to environmental factors like pollution, cigarette smoke, UV radiation and chemicals found in processed food products. If these molecules outnumber antioxidants in an imbalance called “oxidative stress”. Oxidative stress can contribute to various health problems, including heart disease, cancer and immune deficiency. Antioxidants counteract free radicals by giving up electrons they own – an activity known as “scavenging.” Antioxidants can be found in fruits, vegetables and supplements with vitamins C, E beta carotene and selenium.
Antioxidants provide more than protection from oxidative stress; they can also improve metabolism and slow the aging process by increasing energy production, decreasing inflammation, preventing blood clots, and supporting cardiovascular health. They even make skin appear younger by reducing wrinkles and improving acne breakouts.
As it’s important to recognize, all antioxidants do not serve the same purpose in the body, it is crucial that one consumes a varied and well-rounded diet of natural antioxidants such as fruits, vegetables, whole grains, legumes and nuts containing natural antioxidants – such as berries, blueberries carrots kale red grapes shiitake mushrooms green tea black pepper as good examples of such sources of natural antioxidants.
Antioxidants have proven their worth beyond reversing aging – they have also proven useful as medicine. An antioxidant-rich diet and supplement regime has long been recommended to address diabetes, leprosy, malaria and snake bite, while antioxidants also serve as an effective remedy against skin diseases, eye infections and rheumatism – not forgetting their many uses as an aphrodisiac and natural blood purifier!
