Hi everyone,
Today I wanted to talk to you all about some fascinating medical research regarding ageing that has recently been published which I thought you may all find interesting as I certainly did! This latest research paper demonstrating bursts of ageing that occurs at 44, and at 60 years old. As we journey through life, ageing is an inevitable process we all face. However, the way we age can significantly differ based on the choices we make and the knowledge we possess.
The research breakthrough. The latest studies have unveiled a startling truth: we do not age in a linear, chronological fashion. Instead, we experience dramatic, transformational shifts in our genetics at specific ages, 44 and 60 years old, and possibly again at 78. These changes occur in both men and women and are thought to correspond with perimenopause and andropause. Interestingly, while society often discusses women's hormonal changes, the 'midlife crisis' in men, or andropause, is seldom acknowledged in mainstream media... I wonder why?!
The first wave of age changes at around 44yrs included molecules linked to cardiovascular disease and the ability to metabolise caffeine, linked to drinking which may be greater for people in worse health, alcohol and lipids, which is why so many people reduce or even ditch alcohol with age.
The second wave of changes included molecules involved in immune regulation, carbohydrate metabolism, and kidney function. Molecules linked to skin and muscle ageing changed at both time points; 44 and 60.
There is an upward trend with distinct patterns around the age of 44 and 60 of neurodegenerative disease including Alzheimer's and Parkinson's as well as type 2 diabetes and oral and gut microbiome disregulation and the up regulation of pro inflammatory cytokines. With an uptick in neurodegenerative diseases, type 2 diabetes, and microbiome imbalances around these ages, it's easy to feel disheartened. But fear not! Research is a tool that empowers us to make positive changes for a better future... so let's think about some positive behaviours we can implement to LIVE A LIFE BETTER! By making small, consistent changes in our daily lives and passing this knowledge to the next generation, we contribute to a better future for humanity. Let's embrace the ageing process with grace and make informed choices that enhance our well-being.
Tactics and Strategies - In light of these findings, here are some strategies to help us LIVE A LIFE BETTER: What can we do?
Reduce alcohol consumption. Now I'm not going to tell you to ditch alcohol but alcohol is a type 1 carcinogen. This means there is no form of alcohol consumption that is risk-free. Even low levels of alcohol consumption carry some risks and can cause harm. Alcohol consumption is found to play a causal role in more than 200 diseases, injuries and other health conditions. Alcohol increases the risk of several cancers, including breast, liver, head and neck, oesophageal and colorectal cancers. Alcohol increases the risk of developing anxiety, depression and neurodegenerative disease.
The old and poor study that showed "one glass of red wine with your meal" was good for your heart has now been widely discredited and the new advice is there is no good amounts of alcohol. The study also demonstrated disruption in your ability to metabolise alcohol with age. Gosh it sounds terrible...so my advice is if you love a glass of vino, consider having alcohol free days and lowering the amount consumed... your future self will thank you!
Increase your exercise. We all know that we loose muscle mass as we age. The study demonstrated accelerated muscle loss after age 44, though we know that men and women lose 1% year on year after 35 so it's really important consistently exercise for both physical and mental health. If you don't use your muscles consistently, you lose it. Muscle mass is so important as it protects our bone density and protects hormonal balance including testosterone in men. Frailty and weak muscles will negatively impact function and increase the risk of osteoporosis. Hip fractures in women have been shown to negatively impact life span....so the bottom line, look after it whilst you still have it, and start now. Even if you don't have access to the gym you can try doing body weight excercises at home and incorporate walking where possible. Personally I too suffer with time constraints juggling work and family life, but when I went into menopause age 46 I decided that regular exercise and diet was non negotiable! Where possible I walk to work - walking is weight bearing exercise and has been shown to reduce telomere attrition (one of the 12 hallmarks of ageing) and I try and visit the gym 3 days a week.
Diet overhaul - Try and avoid ultra processed food. Again I'm not going to get preachy but I LOVE cooking in my spare time and healthy eating is a passion! Try and reduce refined sugars, fruit juices and white carbohydrates when doing the weekly shop. Our bodies struggle to process processed carbohydrates as we age. Seed oils (rapeseed oil, sunflower seed oil etc) should be avoided where possible. Swap in with the good types of fats such as avocados, olive oils, organic butters, oily fish high in omega 3 and alpha lipoeic acids. Maximise your daily greens and make sure your eating good fruits especially berries! Also its a great idea to increase your protein intake. Now I'm not a nutritionist so what works for me may not work for you...if you're struggling with your diet choices especially in menopause it's always best to seek professional advice from a nutritionist.
What are AGE's? Advanced glycation end (AGE) products are proteins or lipids in your body that become permanently modified by excess sugar intake. AGEs form when sugar interacts with proteins or fats in the bloodstream. High levels of AGEs have been linked to inflammation, oxidative stress, Alzheimer’s, diabetes, heart disease, and renal failure. Overeating and obesity are known to cause serious health problems. They increase your risk of developing insulin resistance, diabetes, and heart disease. However, studies have found that AGEs may also have a powerful effect on your metabolic health - regardless of your weight. AGEs accumulate naturally as you age and are created when certain foods are cooked at high temperatures. AGEs are a biomarker that may be involved in ageing and the development or worsening of many degenerative diseases, such as diabetes, atherosclerosis, chronic kidney disease, and Alzheimer's disease. So the take home message is ... let the right foods be your medicine to future proof your health in my humble opinion!!
Take care of your oral and gut microbiome. The study showed that oral and gut microbiome was shown to become disregulated after 44 and again a drastic change at 60yrs old. We know that gram negative anaerobic bacteria in the mouth is associated with gum disease. Gum disease increases the risk of developing Alzheimer's disease and those with Alzheimer's disease that have disregulated oral microbiome get an 8 fold accelerated disease. People with gum disease (also known as periodontal disease) have two to three times the risk of having a heart attack, stroke, or other serious cardiovascular event... but there may not be a direct connection. As a dentist who practised for 23 years (so I can be preachy here!) my advise is to get your gums cleaned regularly by a hygienst and see your dentist at least once a year. No excuses - gum disease is preventable and treatable!!
So feed your gut with good bacteria where possible. Have keffir, sauerkraut, live yoghurt, sourdough bread. I take a pre and post biotic daily. This becomes increasingly important in women in the perimenopause as imbalanced gut bacteria negatively impacts ostrogen which makes the symptoms of the menopause worse.
Take care of your Mitochondria Ok what does that actually mean? So mitochondria are often referred to the powerhouses of our cells. Mitochondrial dysfunction is a key hallmark of ageing and is linked to many age-related diseases. Our mitochondria are responsible for many important functions in the body, including energy production, metabolism, and calcium balance. As people age, their mitochondria can accumulate damage and mutations, which can lead to a loss of function. It's really important where possible to get exposure to early morning and late evening sunlight. Your body absorbs light and your mitochondria (the batteries in your cells) are positively impacted by exposure to visible light. Walk outdoors where possible! It also supports vitamin D synthesis:).... but please remember to wear broad spectrum sunscreen daily and particularly when the UV index is high as we know that 90% of premature cellular damage is caused by UV exposure.
Ageing is a natural part of life, and it's a privilege to experience it, but by addressing factors that contribute to oxidative stress and mitochondrial damage, such as diet, exercise, sleep, stress management, supplementation, hormonal balance and environmental toxins, we can improve mitochondrial function and reduce the risk of age-related diseases.
Take NAD+ A key proven supplement you can take to reduce biological ageing and support mitochondrial function is NAD+. I personally take Nuchido if you want to as well, you can source it via my W-Wellness portal. https://w-wellness.co.uk/shop
Here is another blog all about NAD+ if you're interested! https://www.drdil.co.uk/post/slow-your-cellular-ageing-with-scientist-formulated-nuchido-time-supplements
At The Medi-Shed, we're dedicated to empowering you with this knowledge, so you can make informed decisions that lead to a healthier, more vibrant life. In conclusion... if your all still here reading this... I know a lot to digest, let's all see if we can make small changes in our daily lives to optimise and biohack our health and pass them on to the next generation. We are helping the future of humanity! LIVE A LIFE BETTER!
With love and health,
Dil x
