Unleash Vitality and Harness the 12 Hallmarks of Aging, Part 2

Aging is inevitable, but how we age is largely in our control. Functional medicine offers powerful tools to address the root causes of aging, enabling us to age gracefully and with vibrancy. Read on to find your best tips to unleash vitality and harness the 12 hallmarks of aging.

This post and my previous post on this topic discuss the well-known 12 Hallmarks of Aging, which were covered thoroughly in the cutting-edge research article in the prestigious journal, Cell.

Today we’ll explore the second set of six hallmarks of aging, building on my last post’s discussion of the first six actionable strategies you can implement to support healthy aging. If you want to hear more, check out my Pretty Well Podcast episodes (Hallmarks of Aging Part 1 and Part 2 on Apple Podcasts) and (Part 1 and Part 2 on Spotify) – and anywhere else you catch podcasts – that reveal how to easily incorporate these easy changes into your life.

A Question to Reflect On

What are you doing to address aging in your life? Aging sneaks up on all of us—it’s not just about wrinkles or gray hair. It’s about what’s happening beneath the surface, in our cells, and how that manifests in our energy, joy of life, and overall health. If you haven’t thought deeply about this yet, today may be the perfect time to start unleash vitality and harness the 12 hallmarks of aging.

Hallmark 7: Telomere Attrition

Your telomeres are protective “caps” on the ends of your DNA strands. You can think of them similar to the plastic tips on the end of your shoelaces. These telomeres are important for your youthfulness and vitality. They shorten as you age resulting in reduced cellular health and longevity. Like the plastic tips on shoelaces; when they fray, the DNA becomes vulnerable.

Functional Medicine Tips:

Optimize Vitamin D: Sunshine is the best source, but if that’s not an option, supplement with vitamin D3 (not D2).
Reduce Oxidative Stress: Antioxidants from colorful fruits and vegetables help shield telomeres from damage.
Adopt Stress-Reduction Techniques: Chronic stress accelerates telomere shortening. Try meditation, yoga, or mindfulness practices.

Hallmark 8: Loss of Protein Homeostasis

Proteins are vital for nearly every bodily function, from gene expression to muscle repair. When proteins become damaged or dysfunctional, the body struggles to repair and maintain tissues.

Actionable Steps:

Probiotics: Strains like Bacillus subtilis and Lactobacillus plantarum promote protein health.
Polyphenols: Found in foods like berries, green tea, and dark chocolate, they protect protein integrity.
Intermittent Fasting (if appropriate): Enhances protein repair and synthesis.

Hallmark 9: Dysfunctional Autophagy

Autophagy is your body’s cellular recycling system, clearing out damaged cells and regenerating healthier ones. When autophagy falters, aging accelerates.

Boost Autophagy Naturally:

Focus on “Green, Blue, Orange” Foods: Green tea, blueberries, and turmeric are particularly supportive.
Exercise Regularly: High-intensity workouts and strength training are especially effective.
Supplements: Consider spermidine, which has been shown to promote autophagy and slow aging.

Hallmark 10: Cellular Senescence

Senescent cells, often called “zombie cells,” lose their ability to function and release inflammatory signals that harm surrounding tissues.

Ways to Combat Senescence:

Quercetin and Fisetin: Found in foods like onions, citrus, strawberries, and apples. These bioflavonoids help clear senescent cells.
Mitochondrial Health: Protect mitochondria with supplements like CoQ10 and glutathione.
Reduce Sugar: Lowering refined carbohydrates and sugars reduces advanced glycation end products (AGEs), which contribute to cellular dysfunction.

Hallmark 11: Stem Cell Exhaustion

Stem cells are your body’s natural repair system. As we age, their ability to regenerate declines.

Support Stem Cell Health:

Cruciferous Vegetables: Broccoli, cauliflower, and kale are excellent for maintaining stem cell function.
Antioxidants: Resveratrol, glutathione, and vitamin C help stem cells thrive.
Exercise: Both aerobic and strength training support stem cell longevity.

Hallmark 12: Altered Intracellular Communication

Cellular signaling ensures the body functions harmoniously. Chronic inflammation and stress disrupt this communication, contributing to aging and disease.

Functional Medicine Solutions:

Embrace Hormesis: Incorporate intentional stressors like cold therapy, sauna sessions, or HIIT workouts to boost resilience.
Eliminate Refined Carbs and Sugars: This reduces harmful AGEs that impair signaling.
Supplement with B Vitamins: They support proper signaling and reduce cellular “noise.”

Practical Tips to Unleash Your Vitality and Harness the 12 Hallmarks of Aging.

As any new year, new month, or new day approaches, avoid overwhelming resolutions or rigid goals. Instead, focus on one to three wellness goals that unleashing vitality and harness the 12 hallmarks of aging. Here are a few easy wins:

Start your day with green tea and a handful of wild blueberries.
Add organic apples and onions to your meals.
Commit to 20 minutes of daily movement—walking, yoga, or strength training.

By addressing inflammation and supporting cellular health, you’ll target multiple hallmarks of aging simultaneously. Remember, aging gracefully is less about a quick fix and more about consistent, small steps that nourish your body from the inside out.

What will you focus on to support healthy aging in your life? Let us know in the comments!