It may seem hard to believe, but the underlying causes of human aging are still largely unknown. What is known is that growing old increases the risk of diseases, including cancer, heart disease and stroke – three of the leading causes of death.
An international group of researchers has now discovered 1,450 genes that are linked to aging. This is dramatic, since prior to this study there were fewer than 50 such genes identified. Many of the newly-identified genes work together to keep cells full of energy (mitochondrial function) and to facilitate metabolism. The researchers also uncovered a link between these genes and lifestyle factors, such as diet, smoking and exercise.
Dr. Deepti Sadhwani, of the Quality Health Care & Wellness Institute in Wabasso, is board-certified in internal and bariatric medicine; she says, “The discovery of additional genes linked to aging is a breakthrough, and will be a roadmap for future studies. It’s not surprising that the researchers found that the way we live our lives affects our genes; that’s something I’ve believed for a long time.”
The research is published in the online edition of the scientific journal Nature Communications. The study was the largest of its kind ever conducted, involving 15,000 people from across the world. The goal of the researchers was to find easy-to-measure markers of aging. The team examined blood samples from the participants, which allowed them to see what was going on in the genes.
Their process led to a new method for determining a person’s “biological” age, and showed that people with a biological age older than their actual age were more likely to have conditions, such as high blood pressure or high cholesterol, which can lead to more serious disease. Dr. Sadhwani says it’s “totally correct” that there’s a difference between biological and chronological age; she says, “We see a lot of much older people in the Vero area still biking and kayaking; they have a lifestyle that results in a lower biological age.”
This large number of newly identified genes will help scientists better understand molecular changes during aging. Dr. Luke Pilling, associate research fellow in genomic epidemiology at the University of Exeter and part of the research team says, “This study has discovered many genes that change in their patterns of expression with age. This study has not only given insights into aging mechanisms – such as mitochondrial function – but these techniques have potential use in prediction and treatment.”
Dr. Sadhwani says that what Exeter’s Dr. Pilling is referring to is called “gene expression.” She says, “We affect our genes, either positively or negatively, with every choice we make – what we eat, how much we exercise, whether or not we smoke or drink alcohol.” Dr. Sadhwani points to the life expectancy in Japan, which, at 83.7 years, is the longest in the world. (The life expectancy in the U.S. is 78.8, which ranks No. 37 in the world.)
Says Dr. Sadhwani, “The Japanese live longer because they have a healthy diet – very low in carbs, lots of food with Omega-3 fatty acids, which are a natural anti-inflammatory. It can’t be emphasized enough that inflammation is the mother of every disease in mankind.” Foods high in Omega-3 fatty acid include salmon, bluefish, herring, mackerel, tuna, anchovies and sardines.
While the underlying causes of aging may be unknown, it is known what happens during the normal aging process. Here’s some information, courtesy of the Mayo Clinic:
• Cardiovascular system. Your heart rate becomes slightly slower, and your heart might become bigger. Your blood vessels and your arteries become stiffer, causing your heart to work harder to pump blood. This can lead to high blood pressure and other cardiovascular problems.
• Bones, joints and muscles. Bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. Muscles generally lose strength and flexibility, and you might become less coordinated or have trouble balancing.
▪ Digestive system. Constipation is more common as we age. A low-fiber diet, not drinking enough fluids, and lack of exercise can all contribute to constipation, as can certain medications (for example diuretics and iron supplements) and certain medical conditions (such as diabetes and irritable bowel syndrome).
▪ Memory. Memory may become less efficient with age. It might take longer to learn new things or remember familiar words or names.
The Mayo Clinic offers this general guidance; many of these tips have benefits for multiple aging issues:
▪ Include physical activity in your daily routine. Regular moderate physical activity can help you maintain a healthy weight, lower blood pressure and lessen the extent of arterial stiffening. Physical activity also increases blood flow to your whole body, including your brain; this may help keep your memory sharp.
▪ Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish (especially fish high in Omega-3 fatty acids). Limit foods high in saturated fat and sodium. Drink plenty of water and other fluids. Dr. Sadhwani adds that including probiotics in our diets is important, as it helps the “good” bacteria in our digestive tract. Sources of probiotics include yogurt (look for “live or active cultures” on the label), sauerkraut, miso soup, fermented cheeses (like Gouda), and even sourdough bread. The common feature of all these foods is fermentation, a process that produces probiotics.
▪ Don’t smoke. Smoking contributes to the hardening of your arteries and increases your blood pressure and heart rate. If you smoke or use other tobacco products, ask your doctor to help you quit.
▪ Manage stress. Stress can take a toll on your heart. Take steps to reduce stress, or learn to deal with stress in healthy ways.
▪ Get enough sleep. Quality sleep plays an important role in healing and repair of your heart and blood vessels. People’s needs vary, but generally aim for seven to eight hours a night.
▪ Get adequate amounts of calcium. The recommendation for older adults is 1,200 mg each day. Dietary sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products (such as tofu).
▪ Get adequate amounts of vitamin D. For adults ages under 70, the Institute of Medicine recommends 600 international units (IU) of vitamin D a day. The recommendation increases to 800 IU a day for adults age 71 and older. Sunlight is source of Vitamin D, as is oily fish (for example tuna and sardines), egg yolks, fortified milk and vitamin D supplements.
▪ Stay mentally active. Mentally stimulating activities help keep your brain in shape and might ward off memory loss. This can include making time for social interactions. Dr. Sadhwani adds that it’s important to focus on the positive aspects of our lives, as negative thoughts can have a detrimental effect on our biological age.
The Quality Health Care & Wellness Institute is located at 8701 US Highway 1. The phone number is 772-228-8480; the website is https://www.quality-health-care.com.
