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Aging is a natural process that refers to the physiological changes that occur across our lifespan. It’s inevitable but are there things we can do to help slow it down? Keep reading to find out more.
Our bodies go through a process of natural physiological decline over many years[i], and although it’s a normal part of the human life cycle, many of us struggle with the idea that we’re getting older.
However, the human body is made up of trillions of cells which can’t last forever, and over time they decline in both their structure and their function. There are many theories about why we age, but is there anything we can do to slow it down?
Here, we briefly explore the different types of aging and the simple things we can do that might just help slow it down.
Aging can be affected by both internal and external factors.
Our genes predetermine cellular aging, and it begins as soon as we are born – it has to so that we can grow and develop.
The body’s cells divide and multiply and perform many biological functions, enabling you to live and conduct your day-to-day tasks. But the more cells divide the older they become until they reach senescence.
Senescence is when cells stop dividing but do not die. These cells build up in the body’s tissues over time, contributing to inflammation and damaging neighbouring healthy cells[ii]. Senescence has also been implicated in the development of chronic diseases including cancer[iii].
Aging can also be influenced by external factors, including our lifestyle and environment, such as:
These factors, over time, can contribute to cellular damage and cause the body to age.
Aging is an inevitable and natural part of being human, however, it is possible to slow down some of its effects by making healthier choices.
A diet that is rich in protein, healthy fats, and antioxidants is key to slowing the aging process. These foods can help promote healthy skin to combat the physical signs of aging, but also strengthen bones and promote cognitive function.
Some of the foods to include are:
A simple way to increase your red polyphenols – natural plant compounds with potential health benefits – is to add a scoop of our Simple Reds to your breakfast smoothie.
Regular exercise is essential for better health and longevity. Some of the exercises you should incorporate as you get older are:
Urolithin A is a natural compound that is produced by gut bacteria from ellagic acid and ellagitannins, polyphenols found in certain fruits and nuts. Urolithin A is thought to improve mitochondrial and cellular health, protecting against aging and age-related disease[v].
Ellagitannins are precursors to urolithin A. So, when you eat foods ellagitannin rich foods like pomegranate, walnuts, or berries, these precursors are converted into ellagic acid as they enter the first section of the small intestine, called the duodenum.
As the ellagic acid continues moving through your digestive tract and into your colon, it undergoes a series of transformations by your gut bacteria to form different urolithin molecules, as demonstrated in figure 1.
Figure 1. Ellagic acid is converted to urolithin M5, a precursor to urolithin M6 and urolithin D which undergo further transformations to produce urolithin C. Urolithin C is then converted further by gut bacteria into urolithin A or iso-urolithin A, a precursor to urolithin B[vi]. Source: Al-Harbi et al (2021).
Urolithin A production is important because it promotes mitophagy – where damaged mitochondria, the powerhouses of your cells, are removed and recycled, promoting muscle repair and improved health. That’s not all, urolithin A has also been associated with:
You can help boost your urolithin A production or levels by drinking pomegranate juice or eating pomegranate seeds, and walnuts which all naturally contain ellagitannins[vii]. Alternatively, you can try our MitiAging bundle to boost the Urolithin A production in your gut.
Probiotics – health-promoting strains of gut bacteria – promote healthy aging by manipulating the gut microbiome to improve your overall health. Research has shown that taking probiotics alongside an age-oriented diet can improve health as we age[viii]. Certain probiotics like Akkermansia muciniphila are also linked to benefiting metabolism and immune function during aging, reducing inflammation, strengthening the gut barrier, and lowering the risk of disease[ix].
Ultraviolet (UV) radiation, like the sun’s rays, can cause DNA changes in your skin which may result in premature aging, such as sunspots and wrinkles, and even skin cancer[x]. Wearing sunscreen whenever you are exposed to sunlight has been proven to lower the risk of developing skin cancer[xi] and even slows down the signs of skin aging[xii].
Research shows that tobacco smoking causes us to age quicker by shortening the ends of our chromosomes, called telomeres. Telomere length gives a good indication of how quickly we are aging and how well our cells can repair themselves – in smokers these appear to be shortened, suggesting advanced aging[xiii].
However, there is hope. Lei and colleagues found that quitting smoking can positively impact aging and quitters appear biologically younger[xiv].
Human milk oligosaccharides (HMOs) are complex sugars that are naturally present in human breast milk and are important in an infant's development, but they also have benefits for adults. That’s because HMOs support your:
Research has shown that the most abundant HMO, 2’-fucosyllactose (2’-FL), reduces inflammation and oxidative stress in the colon of aging mice[xvi]. It also improved the function of the gut barrier and increased the production of SCFAs, important regulators in protecting against disease.
You can improve the composition and diversity of your gut microbiome and protect yourself against the effects of aging with our PureHMO® range.
Aging is a natural part of life and there are many contributing factors. So many theories exist which try to explain why and how we age, and we’re still awaiting definitive reasons. However, although we must all face the realities of aging, there are things we can do to help slow its effects and even extend our lifespan. Adopting healthy habits like eating a nutritious diet, exercising regularly, and taking care of our gut are just some of the ways we may be able to slow that body clock down.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
[i] Ageing and health [Internet]. World Health Organization; [cited 2024 Nov 15]. Available from: https://www.who.int/news-room/fact-sheets/detail/ageing-and-health
[ii] NCI Dictionary of Cancer terms [Internet]. [cited 2024 Nov 15]. Available from: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/senescence
[iii] McHugh D, Gil J. Senescence and aging: Causes, consequences, and therapeutic avenues. J Cell Biol. 2018 Jan 2;217(1):65-77. doi: 10.1083/jcb.201708092. Epub 2017 Nov 7. PMID: 29114066; PMCID: PMC5748990.
[iv] [Internet]. [cited 2024 Nov 15]. Available from: https://www.nia.nih.gov/health/falls-and-falls-prevention/falls-and-fractures-older-adults-causes-and-prevention
[v] D’Amico D, Andreux PA, Valdés P, Singh A, Rinsch C, Auwerx J. Impact of the natural compound Urolithin A on health, disease, and aging. Trends in Molecular Medicine. 2021 Jul;27(7):687–99. doi:10.1016/j.molmed.2021.04.009
[vi] Al-Harbi SA, Abdulrahman AO, Zamzami MA, Khan MI. Urolithins: The Gut Based Polyphenol Metabolites of Ellagitannins in Cancer Prevention, a Review. Front Nutr. 2021 Jun 7;8:647582. doi: 10.3389/fnut.2021.647582. PMID: 34164422; PMCID: PMC8215145.
[vii] Sánchez-González C, Ciudad CJ, Noé V, Izquierdo-Pulido M. Health benefits of walnut polyphenols: An exploration beyond their lipid profile. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3373-3383. doi: 10.1080/10408398.2015.1126218. PMID: 26713565.
[viii] Landete JM, Gaya P, Rodríguez E, Langa S, Peirotén Á, Medina M, Arqués JL. Probiotic Bacteria for Healthier Aging: Immunomodulation and Metabolism of Phytoestrogens. Biomed Res Int. 2017;2017:5939818. doi: 10.1155/2017/5939818. Epub 2017 Oct 1. PMID: 29109959; PMCID: PMC5646295.
[ix]Zeng SY, Liu YF, Liu JH, Zeng ZL, Xie H, Liu JH. Potential Effects of Akkermansia Muciniphila in Aging and Aging-Related Diseases: Current Evidence and Perspectives. Aging Dis. 2023 Dec 1;14(6):2015-2027. doi: 10.14336/AD.2023.0325. PMID: 37199577; PMCID: PMC10676789.
[x] Photoaging (sun damage) [Internet]. Yale Medicine; 2023 [cited 2024 Nov 15]. Available from: https://www.yalemedicine.org/conditions/sun-damage#:~:text=Ultraviolet%20radiation%20causes%20DNA%20changes,down%20deep%20into%20the%20dermis.
[xi] Sander M, Sander M, Burbidge T, Beecker J. The efficacy and safety of sunscreen use for the prevention of skin cancer. CMAJ. 2020 Dec 14;192(50):E1802-E1808. doi: 10.1503/cmaj.201085. PMID: 33318091; PMCID: PMC7759112.
[xii] Hughes MC, Williams GM, Baker P, Green AC. Sunscreen and prevention of skin aging: a randomized trial. Ann Intern Med. 2013 Jun 4;158(11):781-90. doi: 10.7326/0003-4819-158-11-201306040-00002. PMID: 23732711.
[xiii] Watson P. Genetic evidence shows that smoking can cause us to age faster - ers - european respiratory society [Internet]. 2023 [cited 2024 Nov 15]. Available from: https://www.ersnet.org/news-and-features/news/genetic-evidence-shows-that-smoking-can-cause-us-to-age-faster/#:~:text=of%20chromosomes%20in%20the%20white,ability%20to%20repair%20and%20regenerate.
[xiv] Lei MK, Beach SR, Dogan MV, Philibert RA. A pilot investigation of the impact of smoking cessation on biological age. Am J Addict. 2017 Mar;26(2):129-135. doi: 10.1111/ajad.12502. Epub 2017 Jan 20. PMID: 28106943; PMCID: PMC5323361.
[xv] Rousseaux A, Brosseau C, Le Gall S, Piloquet H, Barbarot S, Bodinier M. Human milk oligosaccharides: Their effects on the host and their potential as therapeutic agents. Frontiers in Immunology. 2021 May 24;12. doi:10.3389/fimmu.2021.680911
[xvi] Wang J, Hu JQ, Song YJ, Yin J, Wang YY, Peng B, Zhang BW, Liu JM, Dong L, Wang S. 2'-Fucosyllactose Ameliorates Oxidative Stress Damage in d-Galactose-Induced Aging Mice by Regulating Gut Microbiota and AMPK/SIRT1/FOXO1 Pathway. Foods. 2022 Jan 7;11(2):151. doi: 10.3390/foods11020151. PMID: 35053883; PMCID: PMC8774504.
