Recent research highlights that age is more than just a number. Your overall health may depend on the vitality and resilience of your cells, not just the number of birthdays you’ve had. This concept is known as biological, or epigenetic, aging.
Understanding Biological Aging
Elissa Epel, PhD, from the University of California, San Francisco, explains, “Chronological age is what the calendar tells us.” Biological age, however, provides insights into how well someone’s health endures over time.
Researchers study DNA methylation, a process where chemical changes affect gene expression without altering the DNA sequence itself. As these patterns shift, they reflect the aging of cells. Genetic, environmental, and lifestyle factors all play roles in this process, potentially influencing disease risk and longevity.
Measuring Biological Age
To assess biological age, scientists use epigenetic clocks. Developed by UCLA researcher Steve Horvath, PhD, these clocks analyze DNA samples from blood, skin, or saliva. By examining specific methylation patterns and comparing them with chronological age and a database of other individuals, these clocks can determine biological age.
Horvath’s research revealed that even healthy tissue near a breast cancer tumor was about 12 years older than the rest of the body. “We can’t change our genes, but we can influence their activity,” Epel says. Methylation patterns, like doors opening and closing, change significantly with age.
While most epigenetic clocks have been used in research labs, some are now available for consumer use, costing around $500. These tests may offer insights into lifestyle changes that could slow biological aging, though their accuracy and usefulness are still under review.
The Impact of Diet
Recent studies suggest that diet affects biological age. Women consuming diets rich in nutrients like folate and magnesium showed signs of a younger biological age. In contrast, those with higher added sugar intake had older biological ages. This indicates that while a healthy diet can slow cellular aging, high sugar consumption accelerates it.
An 8-week study with twins revealed similar results. One twin followed a vegan diet while the other ate meat. The vegan twin showed lower age markers in various body systems and a decrease in biological age compared to their meat-eating twin. “Our health is not set in stone; it changes over time,” says Dorothy Chiu, PhD, from the Osher Center for Integrative Health at UCSF. “Our health behaviors can impact our epigenetic health.”
Looking Ahead
Understanding biological aging can be empowering, but it is not a definitive measure of life expectancy. Epel advises, “Don’t rely solely on these tests to determine your lifespan. They are just one piece of the puzzle and are subject to change.”
The key takeaway is that everyday habits may influence health at the cellular level. Small steps toward healthier living can have significant benefits. While biological age tests provide some insight into aging, maintaining regular screenings and following evidence-based healthcare recommendations remains the best way to stay healthy.
