Is your body as old as you?

Epigenetic marks on our DNA act as ‘sticky notes’ with instructions on whether to read and express the DNA or not. — Innovative Genomics Institute

In recent years, there has been a growing interest in understanding the ageing process and its impact on health and longevity.

Scientists and researchers have discovered that chronological age – the number of years a person has lived – is not always an accurate representation of their biological age, which reflects the true state of their health and vitality.

Globally, nations are facing the challenge of providing affordable healthcare services to a population that is experiencing an increase in non-communicable and chronic diseases.

Paradoxically, while life expectancy has increased in many countries, the prevalence of chronic diseases has also risen.

This signifies that despite living longer, not all of that time is spent in good health.

In other words, the additional years of life are not necessarily spent in a state of optimal health and well-being.

This is often referred to as the “longevity paradox”, where individuals may live longer, but the quality of their later years may be diminished by the onset of chronic illnesses and age-related health issues.

Changing instructions

One of the key factors in addressing this issue is accurately measuring biological age, as it provides valuable insights into an individual’s overall health and ageing process.

Scientists have discovered that changes in the epigenome play a crucial role in the ageing process.

The epigenome is a set of chemical modifications to DNA (deoxyribonucleic acid) and histone proteins that influence gene expression without altering the underlying DNA sequence.

Imagine your DNA as a massive instruction book that guides your body’s growth, development and function.

The epigenome is like a set of sticky notes placed throughout this book, directing your body on which parts to read and which to skip.

These sticky notes don’t alter the actual words in your DNA; the instructions remain the same.

However, the sticky notes can change how those instructions are used.

Factors like your diet, exercise habits, stress levels, and even the air you breathe, can add or remove these sticky notes.

In essence, the epigenome controls how your body uses its DNA instructions without changing the DNA itself.

As we age, the sticky notes on our DNA can change.

Some genes that should be active might get turned off and some that should be inactive might get turned on.

This improper regulation can lead to cells not functioning correctly, contributing to the ageing process.

For instance, genes responsible for repairing cells might be turned off, while genes that promote inflammation might be turned on, leading to tissue damage and ageing.

Influencing the instructions

The good news is that our habits can influence these sticky notes.

Positive habits can add helpful sticky notes that promote good health, while negative habits can add harmful sticky notes that accelerate ageing and lead to health problems.

Studies show that adopting healthy habits can significantly improve your biological age.

By integrating the following habits, you can positively influence your biological age:

• Diet that is rich in “epi-nutrients”, e.g. folate, betaine, vitamin C, vitamin A, epigallocatechin gallate (EGCG) in green tea, curcumin, etc
• Restriction of simple carbohydrates, i.e. carbohydrates that can be broken down quickly by the body, like sugar
• Intermittent fasting within a 12-hour window each day
• Consuming eight cups of water a day
• Adequate sleep, i.e. minimum of seven hours per night
• Regular physical activity
• Daily relaxation exercises, e.g. two 10-minute breathing sessions.

On the contrary, unhealthy lifestyle habits such as smoking, excessive alcohol consumption and sedentary behaviour, as well as chronic stress, can adversely impact the epigenome and accelerate biological ageing.

By measuring these epigenetic changes, we are able to estimate an individual’s biological age.

This, in turn, enables us to predict their overall health, longevity, susceptibility to age-related diseases and mortality.

This information can be used to develop personalised health and wellness plans, allowing individuals to take proactive steps to improve their healthspan, and to assess the effectiveness of certain interventions or lifestyle changes in slowing down the ageing process.

Better understanding

Recent advancements in medical science have led to the development of innovative technologies that can measure biological age with a high degree of accuracy.

By incorporating biological age testing technology into healthcare systems, countries like Malaysia can revolutionise their approach to ageing and healthspans.

Benefits include helping individuals gain a better understanding of their own health and potential risks associated with ageing.

This knowledge can empower individuals to make informed decisions about their lifestyle, such as adopting healthier habits, managing stress and seeking early interventions for age-related diseases.

Biological age testing technology can also assist healthcare professionals in identifying individuals who may be at a higher risk for age-related diseases, allowing for targeted preventive measures and interventions.

Lastly, the integration of such technology into Malaysia’s healthcare system can contribute to advancements in research and development by providing researchers with valuable data on the ageing process and how it affects different individuals.

Researchers can gain insights into the underlying mechanisms of ageing and identify potential interventions to improve healthspan and increase longevity.

By utilising biological age testing technology, Malaysia can also join the global effort to promote longevity and healthy ageing.

Dr Shirley Koeh is a general practitioner with an interest in functional medicine. For more information, email [e-mail]. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.