The question is as old as time… is there a way to slow aging? The aging industry is a $760 billion dollar one, as we all chase the fountain of youth. But are there ways to slow aging? How much of it is in our control? According to several studies- quite a bit. And the secret might be in our epigenetics- the study of how our behaviors and environment can cause changes that affect the way our DNA and genes work. So what is the difference between biological and chronological aging? Chronological age refers to the actual amount of time a person has existed, biological age or physiological age, on the other hand, refers to how old you seem and is much more malleable- dependent on lifestyle and diet. In one study, researchers tracked nearly 1,000 38-year-olds and found the rate at which participants aged varied widely. The subjects’ “biological age,” ranged from under 30 to more than 60, despite all having the same “chronological age.” Researchers found those who experienced faster rates of “biological aging” scored lower on IQ, strength, and balance tests.
- Be Active and Eat More Fruits and Vegetables: In a study that followed 173 pairs of identical twins, higher intake of vegetables and fruits had the most significant correlation with lower biological age, while physical activity came close in the second place. What was so interesting with this particular study is that in working with homozygous twins (100% identical DNA) enabled scientists to disregard genetic differences, which play a major role in longevity.
- Reduced long term stress: The two biggest factors that affect biological aging are chronological aging and genetics, but stress is now on the map as one of the most consistent predictors of shorter telomere length. Telomere length is a chromosome component that affects cellular aging (and heart disease, diabetes, and cancer).
- Social interaction/ Reduced isolation: If you want to keep your brain healthy, it turns out that visiting friends, attending parties, and even going to church might be just as good for you as crossword puzzles. According to new research, frequent social activity may help to prevent or delay cognitive decline in old age.
- Eat less: A study found that if we limit the amino acids in our bodies (through fasting), that TOR (an enzyme) instructs the body to be on alert – a state that scientists refer to as a “mild stress response”. We now know that this “stress response” is beneficial for the cells and the organism overall, and increases life expectancy. For example, in a recent study scientists analysed the turnover of proteins within the cells of different animals with lifespans from four to 200 years. They found that the longer-lived animals have lower protein turnover and energy demands within their cells compared to short-lived ones.
- Small doses of low-level stress: Small stressors, such as short-term exposure to cold, heat, exercise, or hypoxia are considered hormesis, and actually lead to positive biological responses, improving resistance to damage. Hormetic stress is known to turn on mechanisms of cell repair and rejuvenation. So, while toxic stress can accelerate the biological aging processes, hormetic stress can slow aging.
- Having more kids (if you’re a woman): One study, in particular, showed that women who had more children had longer telomeres. It tracked 75 women, all Kaqchikel Maya who lived in rural areas of southwest Guatemala, for 13 years. The Kaqchikel Maya tend to marry within the community, and all the women in the study had similar lifestyles, which helped limit possible confounding factors. After 13 years, women who had more surviving offspring had longer telomeres than women who’d had fewer kids.
- Healthy Levels of Vitamin D: Healthy levels of vitamin D may help to slow biological aging and protect against age-related diseases, a team of British scientists has found. The scientists followed more than 2,000 women which found that those with the lowest vitamin D levels showed the greatest signs of biological aging.
- Socioeconomic factors: research has shown evidence of big differences in healthy aging outcomes between socioeconomic groups. For example, accelerated aging among African Americans makes their biological age about three years greater than white peers of the same chronological age. It is theorized that this is due to what different groups experience in their lives rather than genetic disparities.
- Higher IQ: A study revealed a surprising factor connected to our biological age: intelligence levels measured earlier in life. The study participants who had higher IQ test scores as children consistently had younger biological age measures as adults than fellow participants with lower childhood intelligence. One potential explanation for this- kids with higher IQs are probably raised by adults who tend to have white-collar jobs that are less physically taxing and require less exposure to the stressors, these adults provide a stronger network of family support, access to resources, and an understanding of the importance of healthy diet and exercise.
