Key Takeaways:
Inside your cells, biological processes quietly unfold, contributing to the visible and invisible signs of ageing. Scientists have identified 12 core signs, or hallmarks, of ageing—each a unique piece of the puzzle determining how gracefully we age and how our bodies cope with time.
In this blog, we'll break down these 12 signs, helping you understand the ageing process deeper and discover what you can do to slow it down.
(1) Genomic Instability: When DNA Damage Accumulates
As we age, our cells accumulate damage to their DNA. This instability is a hallmark of ageing, driven by both environmental factors (like UV radiation) and internal processes (like metabolic reactions). Over time, damaged DNA increases the risk of mutations, leading to cellular malfunction or cancer development (R).
How This Impacts Ageing: Genomic instability compromises your body’s ability to repair itself, which can speed up the ageing process and lead to diseases like cancer.
What You Can Do: Supporting your DNA’s health with antioxidants and regular physical activity can reduce the risk of DNA damage.
(2) Telomere Shortening: The End Caps of Chromosomes Wear Down
Telomeres are protective caps at the ends of chromosomes that shorten with each cell division. When they become too short, cells either stop dividing or die. This process, known as telomere attrition, is one of the most well-known drivers of ageing.
Why It Matters: Telomere shortening is linked to tissue ageing and age-related diseases such as heart disease and diabetes (R). Cells with shorter telomeres struggle to regenerate, which affects organ health and tissue repair.
What You Can Do: Lifestyle choices, such as a balanced diet, regular exercise, and stress reduction, can help protect your telomeres and slow the process of cellular ageing.
(3) Epigenetic Changes: Turning Genes On and Off
Epigenetic alterations refer to changes in how your genes are expressed without altering the underlying DNA sequence. Over time, these changes—caused by DNA methylation, histone modification, and other factors—affect cellular function and contribute to ageing.
Why It Matters: Epigenetic changes can lead to the activation of harmful genes or the silencing of beneficial ones, affecting everything from metabolism to immune function.
What You Can Do: Early research suggests that dietary choices, supplements, and even meditation may help reverse some epigenetic changes associated with ageing (R). Trimethylglycine (TMG, also known as Betaine) supports healthy DNA methylation, an essential process in maintaining proper gene expression and potentially reversing some age-related epigenetic changes (R).
(4) Loss of Proteostasis: Protein Misfolding and Aggregation
Proteins are the workhorses of your cells, but as you age, your body’s ability to maintain protein quality (known as proteostasis) declines. Misfolded or damaged proteins accumulate, disrupting cellular functions and contributing to diseases like Alzheimer's and Parkinson's.
Why It Matters: Loss of proteostasis impairs your cells’ ability to function properly, leading to widespread tissue damage and chronic illness (R).
What You Can Do: A diet rich in nutrients like omega-3 fatty acids, along with regular exercise, can promote proper protein folding and help protect brain health.
(5) Mitochondrial Dysfunction: Energy Decline
Your mitochondria are the powerhouses of your cells, responsible for producing the energy your body needs to function. With age, mitochondrial efficiency declines, leading to reduced energy production and increased oxidative stress (R).
Why It Matters: When mitochondria falter, you experience fatigue, muscle weakness, and reduced cellular regeneration—all signs of ageing.
What You Can Do: Supplementing with NMN can significantly enhance mitochondrial function by increasing NAD+ levels, a critical factor in maintaining cellular energy and vitality as we age. By supporting mitochondrial health with NMN, along with Coenzyme Q10 (CoQ10), regular exercise, and a balanced diet, you can help sustain energy levels and slow down the effects of ageing on your cells (R).
(6) Nutrient Sensing Disruption: Metabolic Pathways Go Awry
Nutrient sensing refers to how your body detects and responds to nutrients in your diet. Key pathways like insulin and IGF-1 (insulin-like growth factor) become deregulated with age, leading to metabolic disorders such as type 2 diabetes and obesity.
Why It Matters: Poor nutrient sensing accelerates ageing by disrupting cellular metabolism and increasing the risk of age-related diseases (R).
What You Can Do: Calorie restriction and intermittent fasting have demonstrated significant potential in enhancing nutrient sensing pathways and promoting longevity (R). Similarly, berberine, with its well-documented ability to regulate insulin and improve metabolic function, can be a powerful tool in optimising nutrient sensing. By supporting metabolic health, berberine may help prevent age-related disorders such as type 2 diabetes and obesity (R).
(7) Cellular Senescence: The Halt of Cell Division
When cells become damaged or stressed, they can enter a state called senescence, where they stop dividing. These senescent cells secrete inflammatory signals that harm surrounding tissues, contributing to ageing and chronic inflammation.
Why It Matters: Accumulation of senescent cells disrupts tissue repair and regeneration, accelerating the ageing process (R).
What You Can Do: Targeting senescent cells with specific supplements or senolytic therapies may help reduce their harmful effects.
(8) Stem Cell Exhaustion: The Decline of Tissue Regeneration
Stem cells are responsible for regenerating tissues, but over time, their function declines. Stem cell exhaustion leads to reduced healing capacity, weaker immune function, and the overall decline of organ systems (R).
Why It Matters: Without a healthy supply of stem cells, your body struggles to repair damaged tissues, which accelerates physical decline.
What You Can Do: Supporting stem cell health through proper nutrition, physical activity, and supplements like resveratrol may help maintain tissue regeneration. Resveratrol has been shown to support stem cell function, helping to promote tissue regeneration and combat the decline in stem cell activity that accelerates ageing.
(9) Altered Cell Communication: Signalling Breakdowns
Intercellular communication involves the signals your cells send to one another. As you age, these signals become less efficient, leading to chronic inflammation and immune dysfunction.
Why It Matters: Poor cellular communication results in a cascade of problems, from persistent inflammation to autoimmune disorders and tissue degradation (R, R).
What You Can Do: Anti-inflammatory diets, stress management, and regular exercise can help improve cellular communication.
(10) Chronic Inflammation: The Silent Agitator
Chronic low-grade inflammation, sometimes referred to as "inflammaging," is a hallmark of ageing. It can lead to tissue damage, contribute to cardiovascular disease, and worsen conditions like arthritis and Alzheimer's (R).
Why It Matters: Chronic inflammation accelerates the ageing process and is linked to numerous age-related diseases.
What You Can Do: An anti-inflammatory diet rich in fruits, vegetables, and omega-3s, along with stress-reduction techniques, can help combat chronic inflammation.
(11) Compromised Autophagy: Cellular Cleanup Slows Down
Autophagy is your body's way of cleaning up damaged cells and recycling their components. With age, this process slows down, leading to the buildup of cellular waste, which damages tissues and contributes to age-related diseases (R).
Why It Matters: Impaired autophagy contributes to a wide range of age-related issues, from neurodegeneration to weakened immune function.
What You Can Do: Calorie restriction and regular exercise have been shown to enhance autophagy, the body's natural cellular renewal process, which supports longevity (R). Spermidine also plays a key role in promoting autophagy, helping to clear out damaged cells and maintain cellular health, ultimately contributing to healthier ageing (R).
(12) Microbiome Imbalance: Gut Health Declines
Your gut microbiome, the community of microbes in your digestive system, plays a crucial role in immune function, metabolism, and inflammation control. Dysbiosis, or an imbalance in the gut microbiota, accelerates the ageing process and can lead to chronic diseases (R).
Why It Matters: A disrupted gut microbiome is linked to increased inflammation, immune dysfunction, and metabolic disorders.
What You Can Do: A fibre-rich diet, probiotics, and prebiotics can help restore balance to your microbiome and support healthy ageing.
In Summary
While the 12 core signs of ageing are complex and interconnected, understanding them gives you the tools to slow down the ageing process and support long-term health. By taking steps to protect your DNA, maintain mitochondrial health, and reduce chronic inflammation, you can promote healthier ageing and enjoy a higher quality of life.
Looking to support your body’s fight against these hallmarks of ageing? The Longevity Blend is formulated with key ingredients that target the underlying causes of ageing, helping you stay vibrant and energetic. Give your body the support it needs to age gracefully and live longer.
