Aging is a universal experience, but did you know there are actionable steps you can take to slow it down and enhance longevity? In functional medicine, the focus isn’t just on extending life but on achieving vibrant, youthful health. Ready to cue up your fountain of youth and to harness the 12 hallmarks of aging? Read on!
Today, I’m diving into the biological hallmarks of aging— cutting-edge research defining how and why we age—and how functional medicine and holistic health can make a can play a powerful role in your health and longevity journey. Read more about the Hallmarks of Aging research in the prestigious journal Cell. 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.
What Are the 12 Hallmarks of Aging?
In 2013, groundbreaking research identified nine hallmarks of aging, key processes that drive premature aging and age-related diseases. Fast forward to 2023, and researchers expanded the list to 12 hallmarks of aging. Each is interconnected, meaning improving one can positively impact the others. Let’s explore the first six and discover practical strategies for a healthier, more youthful you. In my follow up blog, Part 2, we’ll discover the remaining six hallmarks of aging.
1. Epigenetic Alterations
You’ve likely heard the phrase, “Genetics load the gun, but epigenetics pull the trigger.” Epigenetics refers to how lifestyle and dietary choices influence gene expression, turning certain genes “on” or “off.”
For example, if autoimmune diseases run in your family, you’re genetically predisposed. But with mindful choices—like improving gut health, managing stress, and optimizing nutrition—you may avoid activating those genes altogether.
From a functional medicine perspective, we focus on:
- Nutrition: Personalized diets that support optimal gene expression.
- Stress Management: Practices like mindfulness, deep breathing, and quality sleep.
- Supplements: Nutrients like vitamin D, polyphenols, and adaptogenic herbs can support healthy gene regulation.
2. Chronic Inflammation aka Inflammaging
Inflammation is at the root of nearly every chronic condition, from cardiovascular disease to neurodegenerative disorders. As we age, a gradual increase in low-grade inflammation, known as inflammaging, accelerates cellular damage.
Key strategies to combat chronic inflammation include:
- Supporting gut health with a balanced microbiome.
- Incorporating anti-inflammatory foods: turmeric, green tea, wild blueberries, and omega-3-rich foods.
- Using supplements like curcumin, resveratrol, and SPMs (specialized pro-resolving mediators).
3. Dysbiosis
Your gut microbiome plays a vital role in immunity, mental health, and overall well-being. As we age, microbiome diversity tends to decline, leading to an imbalance called dysbiosis. Interestingly, centenarians (those over 100) often have microbiomes similar to much younger people.
To restore gut balance:
- Focus on probiotic-rich foods like yogurt and fermented vegetables or supplements containing Lactobacillus plantarum.
- Add prebiotic foods (fiber-rich options like garlic, onions, leeks, green bananas, and asparagus).
- Increase postbiotic foods such as legumes, avocados, and citrus, which help your body produce short-chain fatty acids (SCFAs) like butyrate. These SCFAs are anti-inflammatory, improve metabolism, and support brain health.
4. Deregulated Nutrient Sensing
As we age, our cells become less responsive to nutrients, disrupting metabolic pathways. Overeating and consuming low-quality foods exacerbate this problem.
Practices like intermittent fasting or time-restricted eating can reset these pathways, helping your cells repair and maintain function. To optimize nutrient sensing, choose high-quality proteins, complex carbs, and healthy fats while avoiding processed foods and excess sugar.
5. Mitochondrial Dysfunction
Your mitochondria, often called the “powerhouses” of your cells, produce energy and protect against disease. Aging damages mitochondrial DNA, leading to inflammation, fatigue, and reduced immunity.
Support mitochondrial health by:
- Eating a nutrient-dense diet rich in antioxidants (think colorful fruits and vegetables).
- Prioritizing restorative exercise, good sleep, and fresh air.
- Supplementing with coenzyme Q10 (CoQ10), L-carnitine, and alpha-lipoic acid.
6. DNA Damage
Our DNA endures damage daily from toxins, free radicals, and internal metabolic processes. While the body has repair mechanisms, they become less efficient with age, allowing damage to accumulate.
Reduce DNA damage by:
- Minimizing exposure to environmental toxins: choose filtered water, organic foods, and non-toxic personal care products.
- Boosting antioxidant intake with vitamins C, E, and phytonutrients like quercetin and resveratrol.
- Including anti-inflammatory foods such as turmeric, green tea, and wild blueberries.
Takeaway: A Functional Medicine Blueprint for Your Fountain of Youth and Harnessing the 12 Hallmarks of Aging.
What’s incredible about harnessing these hallmarks of aging is how interconnected they are. By improving gut health, you also reduce inflammation. By choosing antioxidant-rich foods, you protect your DNA and mitochondria and so on. The great news is that your body actually benefits from every small step you make in the right direction!
Here are simple steps to start today:
- Filter your water and air to reduce toxin exposure.
- Add prebiotic and postbiotic foods like asparagus, garlic, green bananas, legumes, and citrus.
- Incorporate antioxidant-rich foods such as blueberries, green tea, and turmeric.
- Try time-restricted eating or intermittent fasting to improve nutrient sensing and mitochondrial repair.
Remember, even small changes—like adding one more vegetable to your plate or taking 10 minutes to meditate—can make a significant, long-term impact. Go here to find freebies to help to make small nutritional and life changes simple.
Stay tuned for Part 2, where I’ll cover the remaining six hallmarks of aging and more actionable tips for longevity. We’ll continue to decode the science of functional medicine to live healthier, more vibrant lives!
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