Longevity is one of the biggest buzzwords of the year, and we’re more curious than ever about how our cells age. Here, experts give us the scoop and share their tips for a longer, better, healthier life.
Featured Experts
- Taz Bhatia, MD is a holistic and integrative medicine doctor in Atlanta
- Dr. James Green is a former chief scientist for NASA
How Our Cells Age
As we get older, cell turnover slows down and our cells lose their ability to maintain homeostasis. “Aging begins deep within the body’s trillions of cells,” says Atlanta holistic and integrative medicine doctor Taz Bhatia, MD. “Over time, our cells naturally become less effective at managing everyday stressors. This can have a cumulative effect, leading to an increase in cellular oxidative stress. As cells are exposed to oxidative stress, cell function—growth, repair and cellular energy production—naturally decreases, impacting the cellular aging process.” Dr. James Green, former chief scientist for NASA, says science shows us that cellular aging is driven by damage to our DNA, mitochondria and telomeres. “Oxidative stress and inflammation speed this up, leading to visible signs like wrinkles and fatigue.”
Swiss biotech wellness company Timeline has been trying to crack the longevity code since the brand was founded 15 years ago. “Biologists and scientists have defined 12 key hallmarks of aging, and we’re focused on two of them: mitochondrial dysfunction and inflammation,” says Federico Luna, the brand’s chief marketing officer. “Mitochondria are the little batteries inside our cells, and as we age past our 30s, they run out of charge. They’re just lying there in zombie mode. The body has an amazing system to recycle them and make new ones, but that system breaks down over time, too. When those two things collide, it leads to all sorts of issues for the body and skin.”
How to Slow Down Cellular Aging
Though genetics play a big role in how we age, both internally and externally, there are ways to intervene. “To slow down the rate at which your cells age, focus on reducing cellular stress through nutrient-dense foods, exercise, quality sleep and targeted supplements,” says Dr. Green. “Small changes make a big difference. We’re not just extending our life; we’re extending our quality of life. With the right lifestyle choices and supplements, we can keep our cells resilient and support vitality well into our later years.” Consider these five tweaks priority.
Load Up on Antioxidants
“We are constantly exposed to free radicals, which are tiny molecules that can cause damage to our cells,” says Dr. Bhatia. “Antioxidants produced by our body and consumed from our diet—like vitamins C and E—are our first line of defense against free radicals. A healthy diet and lifestyle are important at any age, but they become more important over time when nutrient needs may change.”
Prioritize Sleep
Sleep consistently, aiming for seven to nine hours each night, says Dr. Green. “Sleep is a foundational part of wellbeing,” adds Dr. Bhatia. “Our bodies need deep, quality sleep to recover and restore our cells after the stresses of a long day. And, it’s especially important for the brain to consolidate memories and repair our neurons.”
Make Good Food Choices
Dr. Bhatia recommends taking inventory of your eating habits to identify patterns and how they make you feel. “Be deliberate and thoughtful about how you nourish your body with a balanced diet and nutrient-rich foods,” she says. Dr. Green adds that antioxidant-rich foods, like spinach, kale, blueberries, red beans, and even dark chocolate, should be top of mind.
Of course we know our chronological age, but what about our biological age (the age our body is expected to act like)?
Elysium Health partnered with a leading epigenetics researcher to create the Index Biological Age Test ($299), which measures 10 different aspects of aging that affect the way our cells work. The test requires a saliva sample (it’s protected via encryption) that is used to analyze methylation patterns in your DNA. The results (accessible via an app) provide a snapshot of a person’s overall long-term health and rate of aging.
Take the Right Supplements
We’re well-versed in how to energize our skin, but what should we be doing to rev up our cells internally? Though nutritional supplements aren’t regulated by the FDA, the right ones backed by science can help influence how our cells age. We trust brands like these three that have spent decades honing their cutting-edge formulas.
Vary Your Exercise
“It’s important to vary our exercise to stay challenged, work our muscles and be our healthiest,” Dr. Bhatia says. “Sometimes, we focus just on cardio or muscle strength, but we have to take it all into consideration for balance. If you’re a marathon runner and love a daily jog, consider taking a day off and adding some weight training into your routine. If you’re a gym rat who spends all your time in the weight room, consider throwing in some treadmill action from time to time.”
Keep Stress in Check
We know it’s easier said than done, but we like Dr. Bhatia’s recommendation of setting daily, weekly, monthly and quarterly goals to manage stress. “For example, set aside 10 minutes each day to meditate, journal or practice mindfulness. Schedule weekly yoga or acupuncture and a monthly dinner out with friends. Quarterly, plan a quick getaway, spa day or something else to change up your routine.”
