Can we slow aging?

STEPHEN JOSEPH – Aging is a complex, multifaceted process that leads to gradual physiological decline in living organisms. Additionally, aging increases susceptibility to other illnesses such as cancer, cardiovascular diseases, and neurodegenerative diseases. With recent advances in genetic research, scientists have been able to synthesize some cohesive theories that could explain the process of aging. Foremost among these theories is the relationship between the epigenome, longevity genes, and aging.

What Is the Epigenome?

The epigenome is a group of compounds that control which genes in the DNA are expressed. These modifications largely occur through two different processes: DNA methylation and histone modification. During DNA methylation, methyl groups attach to the bases of certain DNA regions, turning them “on” or “off.” Histone modification occurs through a similar, yet indirect process.

The Epigenome and Aging

Many recent studies have shown that aging is much more dependent on epigenetics rather than being genetically predetermined. Unlike your DNA, your epigenome can change throughout your life, depending on your diet, exercise habits, and overall health. This results in your body having a “biological age,” with healthier habits leading to a lower biological age and a subsequently longer lifespan.

Longevity Genes

Longevity genes are genes that activate general defenses against aging by correcting misfolded proteins, maintaining epigenetic information, and stimulating cellular repair. There are three types of longevity genes: sirtuins (control cellular inflammation), AMPK, and mTOR. Scientific studies have shown that by stimulating the epigenome to express these genes, the aging process can be slowed. Professor David Sinclair, co-Director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School, has suggested several ways we could stimulate the epigenome to express these longevity genes. 

Avoid DNA Damage

The first step to longevity is to prevent damage to the DNA itself. Overexposure to UV light has been shown to damage DNA and lead to skin cancer in some cases. You can protect yourself from DNA damage by wearing sunscreen and appropriate protection while outside.

Eat Less Often

The most common method for less overall consumption is intermittent fasting. There is evidence that intermittent fasting decreases insulin levels (facilitating fat burning) and induces cellular repair. 

Eat Less Protein

The longevity gene mTOR experiences decreased expression with increased amino acid intake, primarily through high-protein foods such as red meat. To counteract this, dieticians recommend limiting protein intake to healthier options such as poultry and fish. The Meditteranean diet has often been recommended as a low protein diet that can also decrease cholesterol levels. 

Exercise

High intensity interval training is recommended to increase the heart rate sufficiently, activating certain longevity genes. The American Heart Association recommends vigorous exercise intensity to be 70%-85% of your maximum heart rate.

Get Cold

We’ve all seen athletes take dips in ice baths after games or intense training sessions. This practice is intended to reduce swelling and tissue breakdown, decrease metabolic activity, and break down lactic acid. Genetic research has shown that exposure to cold temperatures, especially after exercise, can activate certain longevity genes as well.

Overall, although we have known that a healthy lifestyle can lead to a longer lifespan, recent advancements in genetic research have shown some of the mechanisms that make this possible. Our diet and exercise habits have direct impacts at the epigenetic level that influence our longevity. 

Copy Editor: Sasha Stogniy

Photography Source: https://pixabay.com/photos/wheelchair-disabled-person-stroller-1629490/