Ageing is a natural process that every person experiences. However, as we age, we become more susceptible to various age-related diseases, which can impact our quality of life. The good news is that there are ways to combat the 9 Hallmarks of Ageing.
Hallmark 1: Disrupted Hormone and Nutrient Signalling
One of the key factors in aging is the disruption of hormone and nutrient signalling in our bodies. Our bodies have mechanisms to sense levels of nutrients such as sugars, amino acids, and fatty acids, which trigger either autophagy or protein synthesis. Autophagy is the process of cellular recycling and clean up, while protein synthesis is the process of making new proteins and parts.
One way to optimize these nutrient-sensing systems is to give our bodies a break from the constant influx of calories through fasting. It’s also important to ensure a high-quality nutrient intake that is low in sugar and starch, high in good fats, phytochemical-rich vegetables, and fruits, and quality protein. Regular exercise also activates autophagy.
Hallmark 2: DNA Damage and Mutations
Our DNA is also a key factor in aging. Each day, our DNA receives up to 100,000 little hits, and these insults accumulate over time. Our cells divide and recreate the DNA blueprint in each cell, and sometimes glitches occur in the copy machine, leading to mutations.
To combat this hallmark, it is important to avoid DNA-damaging insults, such as processed foods, environmental toxins, and UV radiation. We can also activate our DNA repair systems to seek out damaged DNA and fix it.
Hallmark 3: Stem Cell Exhaustion
Our stem cells, which replenish and repair damaged tissues, also decline in function as we age. To combat this hallmark, it’s important to support the health and function of our stem cells through diet and lifestyle choices, such as eating a diet rich in fruits, vegetables, and antioxidants, regular exercise, stress management, and getting enough quality sleep.
Hallmark 4: Telomere Shortening
Telomeres, the protective caps on the ends of our chromosomes, shorten as we age. Short telomeres are associated with an increased risk of age-related diseases and a shorter lifespan. To combat this hallmark, we need to reduce inflammation in the body through diet, exercise, stress management, and enough sleep. Certain supplements, such as fish oil and vitamin D, may also help support telomere health.
Hallmark 5: Epigenetic Alterations
Environmental factors can affect the expression of our genes, leading to an increased risk of age-related diseases. To combat this hallmark, it is important to reduce exposure to environmental toxins, support the health of our gut microbiome, and eat a diet high in fruits, vegetables, and fermented foods. Regular exercise and enough sleep also help support the health of our epigenome.
Hallmark 6: Senescent Cells
Senescent cells, which do not die when they should, can accumulate in the body and contribute to age-related diseases. To combat this hallmark, we can engage in periodic fasting and exercise.
Hallmark 7: Depleted Energy
Depleted energy is due to mitochondrial DNA mutations, an increase in free radicals, and a decrease in the number and function of mitochondria. To support healthy mitochondria and reverse age-related energy decline, it is recommended to focus on a healthy diet, practice calorie restriction, regulate light exposure, develop an exercise routine, and use supplements.
Hallmark 8: Poor Gut Health
Poor gut health can lead to metabolic and chronic conditions. To maintain a healthy gut microbiome, it is recommended to consume a diet rich in probiotics, prebiotics
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