Can we really slow the ageing process?

Let’s differentiate ageing from getting older. Getting older is inevitable. Ageing on the other hand is a bunch of biological process involving our genes and cells. This gives us the opportunity to identify if, and how, we can influence these in the way we want to.

Whilst we can’t stop the clock, we do have the power to up- or down- regulate the genes and functions of our cells that impact the ageing process. In this blog we will look at some of the defined Hallmarks of Aging to help us focus our efforts and provide ways for us to measure our success. The key takeaway is that:

Actively caring for our cells to minimize the wear and tear that accelerates ageing can improve our quality of life as we age.

This requires our attention and focus on creating certain healthy habits and if required or desired, some strategic supplementation. To this end, everyone’s needs and goals are different. By being aware and proactive, we absolutely can extend our healthspan, leading to a more enjoyable and fulfilling life.

LIFESPAN: the years in your life

HEALTHSPAN: the life in your years

What is ageing?

The World Health Organization defines ageing as the effects of the accumulation of molecular and cellular damage over time. Scientists have identified several key “hallmarks of ageing”: those processes that indicate how well or poorly we are ageing biologically. These hallmarks provide a framework for developing strategies to support healthy ageing along with markers that we can measure to evaluate progress.

At the cellular level we always advocate for healthy habits and lifestyles, along with strategic supplementation based on the latest scientific research.

We also consider there to be a mental aspect to healthy ageing. For this we encourage an open-minded, adaptable approach, engaging in practices like mindfulness and gratitude every day, to foster the desire and motivation to age gracefully.

Let’s look at four of the primary hallmarks of ageing and how we can impact them.

1. GENOMIC STABILITY

Your genome includes all the DNA sequences that make you, you. Over time, your DNA can accumulate wear and tear from various sources, including oxidative stress, environmental toxins, chemical exposures, inflammation, and of course natural ageing which impacts the rate of DNA repair. Wear and tear can damage cells which sometimes leads to cell dysfunction or death, some diseases, and accelerated ageing. Functional decline in cells is a major risk factor for age-related diseases like type 2 diabetes, Alzheimer’s, and cancers, which affect healthspan and quality of life.

Optimal cellular function relies on efficient energy production inside our cells generated by mitochondria, tiny organelles that produce adenosine triphosphate (ATP), the energy currency our body uses to do…absolutely everything!

There has been a focus in the longevity research recently on a particular molecule involved in energy production called nicotinamide adenine dinucleotide (NAD+), a co-enzyme critical for ATP production and DNA repair. As NAD+ levels decline with age, cellular dysfunction and age-related diseases can result. Which has led to the fascination with increasing NAD+ levels to see if we can negate this decline (eg through strategic supplementation).

Before we discuss supplementation, there are many ways to boost your levels of key players like NAD+ and antioxidants to support your mitochondrial health and manage the quality of your DNA:

• Restricting our exposure to environmental and chemical toxins in the first place
• Supporting our immune system to avoid conditions like autoimmunity and chronic infections reduces our biological workload.
• Maintaining a diet rich in antioxidants, such as a variety of brightly coloured fruits and vegetables, can help neutralize free radicals that cause DNA damage.
• Supporting healthy digestion and detoxification to avoid toxins accumulating in the body can also help.
• Optimising nutrient dense foods rich in NAD+ precursors like tryptophan, niacin and nicotinamide riboside (NR) such as turkey, chicken, fish, whole grains and quality dairy products
• Taking care of your microbiome
• Engaging in activities that involve sweating like sauna and exercise, all help your body manage its DNA quality.

2. MITOCHONDRIAL DYSFUNCTION

Of course, we need our mitochondria in good working order to be able to perform the reactions involved in producing energy. Like efficient little factories they need all their parts working so if we don’t have enough, or they aren’t working well, the function of our cells is compromised. This leads to low energy and damage that we call oxidative stress, that we may not be so efficient at repairing. You may not be surprised that some of the ways to support healthy mitochondria are:

• Adopting a diet that includes healthy fats, lean proteins, complex carbohydrates and polyphenols
• Strength training to build muscle mass which requires more mitochondria in our cells
• Targeted intermittent fasting (if suitable)
• Restorative sleep.

3. TELOMERE ATTRITION

Telomeres are protective caps at the ends of our chromosomes protecting our DNA that shorten each time our cells divide, much like the small plastic caps on the end of your shoelaces. Telomeres are also shortened by lifestyle factors such as smoking, obesity, unhealthy diet and lack of physical activity.

Once telomeres become too short, cells can no longer divide, which can lead to tissue aging and disease if those cells are malfunctioning or dying. Much like the plastic caps on your shoelaces, if the caps become too short or come off, the laces underneath fray making them too difficult to tie and they might trip you up!

If you want to protect your chromosomes by extending the life of your telomeres, here are some of the habits that help:

• Engaging in regular physical activity
• Reducing stress through mindfulness practices
• Getting sufficient quality sleep
• Consuming a healthy diet with legumes, nuts, seaweed, fruits, dairy and coffee! The Mediterranean diet has been shown to promote health and longevity as measured by telomere length
• Avoiding high sugar intake.

4. CELLULAR SENESENCE

This hallmark addresses the process where following exposure of the cell to a stress, or the complete erosion of a telomere, the cell stops dividing and dies. In the context of longevity, senescence can contribute to ageing and age-related diseases by the accumulation of senescent cells in tissue which can build up. They release inflammatory cytokines, activate your immune system, and reduce levels of NAD+. Senescent cells are often called ‘zombie’ cells because they aren’t dead and aren’t quite alive but they are still causing damage.

To support healthy ageing the goal here is to reduce the burden of senescent cells, helping the body to clear them, and allow for rejuvenated tissue. Here’s what we can do:

• Support a process called autophagy, self-eating or ’cellular clean up’ which is a type of quality control system for damaged or dysfunctional cells before they fall into senescence. We support autophagy with high intensity exercise and intermittent fasting if safe to do so (with black coffee or tea)
• Regular exercise that you enjoy
• A diet high in antioxidants and anti-inflammatory foods, think colourful fruits and vegetables (eat the rainbow!)

SUPPLEMENTS

Caring for you, naturally, means that at O2B Healthy we always advocate healthy diet and lifestyle as the sustainable way to improve health and longevity. We do however recognise the modern environment and its challenges, and so we ensure we keep up with the latest developments to be able to offer you natural health supplements to your diet and lifestyle that may support your health goals.

If you’re thinking about each of the topics discussed above, here are some recommended supplements to help you optimise each hallmark of ageing:

1. Genomic Stability:

• • Supplements like vitamin C, vitamin E, and polyphenols from green tea and grape seed extract also play a crucial role in protecting our DNA.

2. Mitochondrial Dysfunction:

• • Supplements such as Coenzyme Q10, L-Carnitine, and magnesium can further enhance mitochondrial health and energy production.

3. Telomere Attrition:

• • Omega-3 fatty acids, Vitamin C, D and E, folate and resveratrol have shown promise in supporting telomere health and senescent burden.
  • Resveratrol is particularly interesting; this is a compound found in grape skin to ward off fungus and studies show that 1000mg a day can activate autophagy. There are a lot of these types of internal pesticides found in plants for survival, and they can have a hormetic effect on humans, which means they challenge us enough for a strengthening response. Resveratrol may mimic the same processes that happen in the body when we fast, and a 2014 study on monkeys showed positive results for preventing arterial stiffening in those with a high fat, high sugar diet. We use resveratrol and folate in our O2B Mitocell^+™ formulation.

4. Cellular Senescence:

• • Senolytic supplements, such as quercetin, curcumin, olive leaf, and EGCG the major catechin found in green tea, have all shown potential in clearing senescent cells and rejuvenating tissues. We use quercetin in our O2B Mitocell^+™ formulation and curcumin in our O2B Curcugreen® product.

SUMMARY

By recognizing and addressing the hallmarks of ageing, we can actively slow down processes that accelerate ageing and enhance our quality of life. Adopting healthy habits like a balanced diet, regular exercise, stress management, and adequate sleep, along with targeted supplementation, can profoundly impact our health and vitality. By making these proactive choices, we can not only extend our lifespan but also improve our healthspan, ensuring that we enjoy a more vibrant and fulfilling life.