The Hallmarks of Aging – Part 1

My Dear Friends,

As I mentioned before, in this issue, we shall discuss aging, its underlying core elements, and "what we can do to lay the foundation for optimal healthy aging."

In the broadest sense, aging refers to the gradual decline in an organism's physiological functions over time. This decline manifests in both the organism's external appearance and internal structure. As aging progresses, cells lose their ability to divide, repair mechanisms weaken, and organ performance declines. Ultimately, the risk of death increases in the final stage of life. However, this definition may remain somewhat superficial because, although aging is seen as the "accumulation of the marks of time" on the body, it actually involves a combination of genetic, environmental, and evolutionary factors.

So, what can we mere mortals take away from this? When we talk about our genetic substructure, it essentially means knowing ourselves. The other factors behind aging are our "playground"—the world around us and how we navigate it—which is essentially our lifestyle and how we "consume" life.

In this respect I find the words of the great thinker Jorge Luis Borges quite inspiring:

“Time is a river which sweeps me along, but I am the river.”

How and Why Do We Age?

Friends, we do not all age at the same pace. Our genetic makeup, environment, dietary habits, exercise levels, stress levels, and many other factors determine how quickly our body and mind deteriorate. Some people remain relatively healthy into their 90s, while others struggle with chronic diseases in their 50s or 60s. Epigenetic changes (chemical "tags" that do not alter the DNA sequence but influence how genes are read) also play a crucial role. Even with the same genetic inheritance, environmental factors and how we live can "switch genes on or off."

The Hallmarks of Aging

Science explains aging through 12 key hallmark characteristics (*). These are not just technical terms found in medical textbooks. Each one is a living, breathing process intertwined with our lives. Let’s briefly discuss the first four in this issue. In any case, I will broadly outline what we can do about them at the end of this series.

📍 Genomic Instability – The deterioration of our DNA over time. This asks us: "You are changing—how consciously are you managing this change?"

• DNA damage is inevitable, but our bodies have developed numerous defense mechanisms. For example, DNA repair enzymes work to fix breaks or mismatches. However, these repair processes are not always perfect, and their efficiency declines with age. Our overall task here is to act in harmony with our nature—eating right, thinking right, staying active, living in a life-friendly environment, and incorporating agents that support these repair processes.

• Specifically:Consume foods rich in B12, folate, zinc, and selenium to support DNA repair.Take molecular supplements like resveratrol and quercetin, which may reduce oxidative DNA damage.

📍 Telomere Shortening – The tiny clock determining our cells' lifespan. Every stress, fatigue, or lack of sleep steals a few seconds from that clock.

• Telomeres are protective structures at the ends of our chromosomes, much like the plastic tips on shoelaces. They prevent DNA damage during cell division. However, telomeres shorten slightly with each division. As this shortening process progresses, cells lose their ability to divide and eventually enter a state called "cellular senescence." As mentioned above, our dietary choices are critical factors in addressing this.

• Specifically:Consume Omega-3 (fish, walnuts, flaxseeds) to slow telomere shortening.Take Astragalus root supplements, which contain cycloastragenol, a compound known to protect telomeres.

📍 Epigenetic Changes – Our genes may be fixed, but the mechanisms regulating them respond to our environment, emotions, and even our morning coffee. In short, we age as we live.

• Epigenetic changes are directly influenced by the environment. Factors like smoking, excessive alcohol, poor nutrition, inactivity, and chronic stress can negatively affect our epigenetic profile. We must be cautious in these areas while also refining our overall lifestyle.

• Specifically:Take B vitamins (folic acid, B6, B12), which play a key role in DNA methylation (activating the right genes and silencing harmful ones).Consume sulforaphane-rich foods (broccoli, cruciferous vegetables) to influence DNA methylation and histone modifications.

📍 Loss of Protein Balance (Proteostasis Dysfunction) – The body's inability to repair itself. It says: "However you mistreated me, I will make you age accordingly."

• Proper protein folding and function in our cells are key to healthy living. However, as we age, the protein balance system (proteostasis) becomes less efficient. Misfolded or damaged proteins accumulate, disrupting normal cell functions and contributing to neurodegenerative diseases (like Alzheimer’s) and cardiovascular issues. Once again, our living environment and lifestyle are crucial as general healing agents.

• Specifically:Sustain proteostasis with chaperone and proteasome-boosting foods: green tea (EGCG), turmeric (curcumin), cruciferous vegetables (sulforaphane).Consume vitamin E and healthy fats (walnuts, almonds, etc.) to protect protein structures from oxidative damage.

In short, this journey that we call life can be perceived as a countdown written into every cell. But the speed of this countdown should not be seen merely as an approach road to a final destination. In a way, every passing year, every new wrinkle, every ache, every lapse in memory whispers to us:

"Get to know yourself better, understand yourself a little more deeply, and stop doing the things that hasten this process. Instead, embrace a journey of healing—a restoration where the damage left even by the dates we once ate will be tenderly mended."

*Note: The aging characteristics mentioned in this article are based on the 2013 scientific paper "The Hallmarks of Aging," which conceptualizes the essence of biological aging and its underlying mechanisms. This pioneering study defines nine key hallmarks (genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, deregulated nutrient sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered intercellular communication). In an update published in January 2023, chronic inflammation, impaired macroautophagy, and dysbiosis were added, bringing the total to twelve hallmarks of aging.

 Please feel free to suggest topics for me to write about in the comments section.

Until next time, take good care of yourselves.

If you'd like to follow me on Twitter: https://x.com/Ersinpamuksuzer 

Or on Instagram: https://www.instagram.com/ersinpamuksuzer/