“Start where you are. Use what you have. Do what you can.”

~ Arthur Ashe

The Aging Process: A Cellular Perspective

Let’s first understand how our bodies age. Aging is an inevitable part of life that affects our moods, energy, strength, and overall ability to enjoy life. As we age, several changes occur at the cellular level that contribute to the physical signs of aging and decline in bodily functions.

Cellular Senescence: One of the key processes in aging is cellular senescence, where cells stop dividing and enter a state of permanent growth arrest without dying. This leads to the accumulation of dysfunctional cells that can release inflammatory signals, contributing to tissue dysfunction and chronic inflammation.

Mitochondrial Dysfunction: Mitochondria, the powerhouses of our cells, play a crucial role in energy production. With age, mitochondrial function declines, leading to reduced energy production and increased production of reactive oxygen species (ROS). Excessive ROS can damage cellular components, including DNA, proteins, and lipids, accelerating the aging process. Chronic infections (like EBV), mycotoxins, environmental toxins all speed up mitochondrial dysfunction. 

Sugar Speeds Up Aging

Sugar is making you age faster 💥

Not to be dramatic, but the truth is that sugar spikes cause a biochemical process called glycation…and the production of advanced glycation end products (AGEs). AGEs are harmful compounds formed when proteins or fats combine with sugars in the bloodstream. They accumulate in various tissues over time, leading to stiffness, inflammation, and impaired function, particularly affecting the skin, blood vessels, and joints.

Turns out that AGEs also play a big role in skin aging. 

They accumulate in the skin, compromise collagen, and contribute to fine lines, wrinkles, and sagging skin. 

Sure, glycation is a natural process that increases with age anyway, but diets that are high in sugar or refined carbs without a balance of healthy fats, fiber, and protein accelerate the process. 

Stress, Exercise and Aging

Chronic stress accelerates the aging process by increasing the production of stress hormones like cortisol, which can impair immune function, promote inflammation, lowering sleep quality and quantity, and accelerate cellular aging. 

A study recently published in the Journal of the American College of Cardiology looked at the mechanisms to explain how physical activity benefits cardiovascular health, and the results might surprise you!

Over a follow-up of 10 years, people who met physical activity recommendations had a 23% lower risk of developing cardiovascular disease, and brain imaging tests showed that this was in part because of lower stress-related brain activity.

Just remember: the benefits of moving your body are countless, and we keep discovering more!

Movement not only helps you lower stress, but exercise will promote healthy aging by:

• Improve cardiovascular health by enhancing heart and blood vessel function.

• Increase muscle mass and strength, reducing the risk of falls and fractures.

• Boost mitochondrial function and reduce oxidative stress.

• Enhance cognitive function and reduce the risk of neurodegenerative diseases.

• Improve metabolic health by enhancing insulin sensitivity and reducing the risk of type 2 diabetes.

Exercise, Moods and Aging

Ever wonder if your efforts to stay active are worth it? 

A recent umbrella review of studies looking at the relationship between exercise and mental health found that physical activity (even low and moderate-intensity) was associated with a 23% lower risk of depression and a 29% lower risk of anxiety.  

Even if you don’t notice immediate results of your efforts, you can feel good that moving your body is likely helping both your body AND mind over time. 

Chronic Inflammation and Aging

Chronic inflammation, often referred to as "inflammaging," is a key driver of the aging process. It contributes to the development of age-related diseases, including cardiovascular disease, diabetes, and neurodegenerative disorders. Inflammatory markers can damage tissues and organs, leading to functional decline. 

Balancing your blood sugar is one important way that you can reduce the chronic inflammatory load.

Blood sugar can spike when eating carbohydrate-rich foods, but when you pair them with foods containing healthy fats, fiber, protein, or vinegar, the impact becomes less. Like this:

🍇 Grapes & Cheese

🥕 Carrots & Hummus

🍏 Apples & Almond Butter

🍅 Tomatoes & Olive Oil & Vinegar

By adopting healthy lifestyle habits, reducing chronic inflammation, adopting regular exercise and stress management, we can slow down the aging process and improve our quality of life as we grow older. Just remember: when it comes to aging, each person is unique.  It’s always best to test and to work with a practitioner on a plan that’s specific to you.

Is slowing down the aging process a motivating factor for you?