The study of aging and longevity is an exciting frontier in modern lifestyle medicine. Currently, there are over 300 varying theories as to what makes us age, and consequently, what we can do to stop or slow this natural process altogether and add years to our lives. However, with a population living longer, but sicker lives, I appreciated Dr. Michael Greger’s perspective of approaching anti-aging as adding life to our years. In his new book, he outlines a very detailed survey of the best available balance of evidence in predominant anti-aging theories, partly inspired by Blue Zones, Dan Buettner’s seminal work on longevity research around the world. I’ve used these ideas as a jumping-off point to round up and briefly explore five key areas of longevity and anti-aging research.
Understanding Epigenetics
Epigenetics is the field of studying how gene expression is a result of lifestyle factors, and not simply DNA. Epigenetics shows us that though our parents give us our genes, our lifestyle can, in certain instances, switch them off or on. The good news is, many of these gene expressions are reversible through lifestyle modification.1 A key example of this is illustrated in the Blue Zones studies, where researchers pinpointed areas in the world that have longer-than-average lifespans, as well as the highest percentage of centenarians, or people who live to one hundred or more years.2 So a chronological age is not necessarily the same as your epigenetic, or biological, age. In How Not to Age, Dr. Greger writes, “The lifestyle factor most closely associated with slowing aging – even more than exercise – is a marker of fruit and vegetable intake, blood levels of carotenoid phytonutrients like beta-carotene. So, an “epigenetic diet” would focus on consuming more fruits and vegetables.”3
Improving methylation capacity. Methylation is a key factor in how epigenetics plays out. Our bodies’ methylation patterns influence everything from DNA expression and cellular senescence to mitochondrial function, inflammation, and immune responses. Folate (often synthesized in supplements in the form of folic acid), is a B vitamin studied widely for its positive effects on methylation. Dr. Greger, along with many other practitioners, recommend food sources (or a whole-food supplement) of this critical vitamin, like leafy greens, legumes, asparagus, citrus, broccoli and brussels sprouts and even avocados.4
Minimizing AGE’s
Advanced Glycation End products, or AGE’s, are harmful compounds implicated in a whole slew of age-related illnesses, including skin aging, Alzheimer’s Disease, Cardiovascular Disease, and more. Glycation happens when proteins are cross-linked, causing tissue stiffening.5 AGE’s primarily come from two main sources: those we eat and those our bodies make. Processed meats like hot dogs and certain lunch meats are highest in AGE’s, and meats that are cooked at high and dry temperatures, like oven-frying, are the worst offenders.6 To reduce AGE’s in food we cook, cooking slowly and with more moisture seem to be preferred, such as boiling, steaming, and stewing. The body’s production of AGE’s increases with high blood sugar levels. Consuming low-glycemic foods such as beans, lentils, and whole grains instead of high-glycemic foods like refined flour, sugars, breakfast cereals, and white rice can help reduce post-meal blood sugar spikes and AGE formation.
Lowering Inflammation by decreasing oxidation and limiting pro-inflammatory foods, and increasing alkalizing foods. Rather than looking at the pH of a food itself, we want to look at its acidifying or alkalizing effect on the body. In general, a plant-rich diet focused around whole foods and rich in phytonutrients (especially brightly colored fruits and veggies) will help us have a balanced approach. If you’re curious about levels of inflammation in your body, some tests providers may use to check for inflammation include C-reactive protein(CRP) and IL-6 (which is a trigger for CRP production).
Activate AMPK (AMP-activated protein kinase) is a crucial enzyme often thought of as the energy sensor within cells. It’s really important because it regulates the body’s process of autophagy, which is essentially house cleaning and recycling. Autophagy is associated with a longer life and health span. One way to boost AMPK production includes periodic (and medically appropriate) fasting.7 During calorie restriction, the body increases AMPK and sets to work recycling or disposing of old, dead, damaged cells. AMPK also protects our energy-producing mitochondria. Some foods that are thought to increase AMPK production include berberine-rich barberries (not for use while pregnant or breastfeeding), hibiscus, vinegar-based salad dressings, and fiber rich foods that ferment in our gut and produce acetic acid. Research has shown wheat germ to be one of the richest food sources of a nutrient that promotes autophagy.8
If you’d like to explore epigenetic anti-aging further, I recommend Dr. Greger’s book, How Not to Age, as well as Dan Buettner’s Blue Zones at http://www.bluezones.com.
For the bibliography of sources and full-length article, please visit www.elementshealthandwellness.com/longevity-science. All rights reserved by the author.
