How To Use Age Makers To Live Longer

There are so many sources of information available to us nowadays. Many retirees spend hours each day scrolling the internet and looking for ways to improve their lives, stay young, and be healthy. Endless ads for products and services offer miracle cures, focus on specific areas of health and wellness, and promise a youthful appearance. 

In 2022, the anti-aging industry worldwide was a 19,000 billion dollar business. Facial creams and lotions dominated the market, accounting for 45% of that revenue. The USA was the biggest region and had the largest market share, with women being 80% of that market. Ingredients like retinol accounted for 35% of this market, and anti-wrinkle products had the largest market share. Social media, TV, and the internet are the driving forces behind this country’s obsession with looking younger. However, youthful appearance is not a defining age marker; it is a facade focused on the outside and is not an indicator of longevity.

What are the age markers that define longevity? One is biomarkers, which are defined as medical signs having molecular, histologic, radiographic, or physiological characteristics. There are also longevity predictors that look at factors common to aging. Silver Chats will touch on biomarkers, which are confusing and full of medical terminology. We will look closely at the longevity predictors; these are easily understood, definable, and areas of aging within our control.

Let’s look at biomarkers first. There are 5 categories of aging biomarkers. These include molecular, biological, functional, clinical, and phenotypic. Let’s briefly go down this rabbit hole for context on the subject of longevity markers:

• Molecular and cellular biomarkers refer to telomere length, omics, and biophysical biomarkers. The most important of these aging markers is telomere length. A telomere is a protective cap made of repetitive DNA sequences located at the ends of chromosomes. Telomere length decreases with age and is associated with several age-related conditions. A shorter telomere length is associated with an increased risk of disease and can adversely affect major organ systems of skin, blood, bone marrow, lungs, liver, and gastrointestinal tract. Age and genetics greatly affect telomere length, but so do environment and lifestyle. There is evidence that shortened telomeres are linked to Alzheimer’s disease, hardening of arteries, high blood pressure, and type 2 diabetes. Adverse lifestyle choices that affect telomere length are smoking, poor diet, lack of physical exercise, stress, obesity, drinking alcohol, and exposure to pollution.
• Biological biomarkers refer to laboratory measurements like blood counts, RNA expression patterns, skin and gut microbiomes, liver markers, sex hormones, and immune markers. 
• Functional biomarkers are indicators of the effects of nutrient deficiency on a person’s health. They are used to identify early signs of subclinical deficiency, which is a reduced nutrient concentration in the blood or tissue, like a vitamin D deficiency.
• Clinical biomarkers are measurable characteristics of the body used in clinical practice like blood pressure, cholesterol levels, and heart rate that are routinely checked during office visits. They are also used during drug development to categorize patient populations and measure the side effects of certain medications.
• Phenotypic biomarkers are observable characteristics that can be used to predict or diagnose disease non-invasively. Aging’s physical functions include walking speed, balance, grip strength, standing from sitting, BMI, muscle mass, and waistline size.

These biomarkers are used in the medical field as sources of data and indicators of our biological and physiological state. Oftentimes, they are predictors of disease and are used for diagnosis. The number one indicator of longevity is genes or parental longevity, but beyond that, there are predictors that we can influence. What Silver Chats wants to discuss are age predictors of longevity, which we can measure individually, improve upon, and use to address personal change through diet and lifestyle. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10413976

What are longevity predictors? They are factors within your control that contribute to a long and healthy life. There are five important predictors of longevity: VO2 max, grip strength, balance, leg strength, and muscle mass. We will take a closer look at each of these longevity predictors, what they mean exactly, and how we can improve them with holistic aging practices. 

• VO2 Max – simply put, it is the amount of oxygen a person can use during intense exercising. It is a measure of a person’s aerobic endurance and cardiovascular fitness. It is usually a test using a treadmill or exercise bike while increasing the intensity every few minutes until exhaustion. A mask is worn, and oxygen input and carbon dioxide output are measured. A high VO2 level means a person’s body is better at taking oxygen and delivering it to muscles. It measures lung capacity, heart volume, and oxygen delivery to the bloodstream.

VO2 max declines at a rate of about 10% per decade after 20 and after 50 it can decrease as much as 15%. Our cardiovascular fitness is important to our overall health and is an indicator of longevity. It can be improved through regular exercise, and we can help slow its decline. Here is a list of exercises to consider:

1. High-intensity interval training – this is the most effective way to increase VO2 levels in older adults. It involves short periods of high-intensity exercise and rest periods. Examples are jumping jacks, kettle swings, high knees, pushups, and box jumps.
2. Vary exercise routine – try different types of exercising, for example, swimming, cycling, or running. You can also add 10 minutes to your workout.
3. Strength training and mobility – this can balance out HIIT
4. Weight loss – VO2 is relative to weight and losing weight can help improve it.

• Grip Strength – is a key predictor of longevity and overall health. People with strong grip strength tend to age more slowly, and this is linked to many health factors, including heart health, bone density, and cognitive function. Grip strength is a foundation of health and is linked to injury prevention. There are ways to measure grip strength using a handgrip dynamometer or a weight scale. There are digital dynamometers available online, or you can push down on a scale with one hand as hard as you can, or place the heel of your hand on top of the scale and your finger wrapped around to the bottom. 

Low grip strength is a sign of frailty and can be an indicator of muscle wasting and shrinking. It is a factor in increased aging. Grip strength starts declining around 50 but can be improved and maintained with exercises. Here are some exercises to use:

1. Wrist curls – sit in a chair and position your wrist off the edge of your knees, palms up. Flex your wrists up without moving your arms, pause, return to the starting position, and repeat 10 times.
2. Open and close fist – sit in a chair and extend your arms in front of you at chest level. Open your hands, spreading your fingers as wide apart as possible, then close them, repeating for 20 seconds.
3. Hammer curls with weights – while standing tall with your chest out, place a dumbbell in each hand with arms at your sides and palms facing up. With elbows tucked close to your body extend arms up 90 degrees without bending the wrists. Move slowly and repeat for 20 to 30 seconds or repeat in sets.
4. Bicep curls – the stance and position are the same as hammer curls, but extend the dumbbells up to your shoulders and then slowly pulse the dumbbells away from your shoulders for a count of three. Move slowly and repeat in sets.

• Balance – mobility is another key to healthy aging and is a predictor of longevity. A study published in the British Journal of Sports Medicine found that individuals over the age of 50 who were unable to stand on one foot for 10 seconds were twice as likely to die in the next decade. People who fail a balance test tend to be in poorer health, with higher proportions of obesity, cardiovascular disease, and unhealthy cholesterol levels. Instability leads to falls, which are the leading cause of death and non-fatal injuries in people over 65.

Our balance starts to decline at age 50. This is due to many age-related factors, including changes in our eyes and ears, like cataracts, glaucoma, vision, and hearing loss. Medications can contribute, especially those that affect blood pressure and alertness. Cardiovascular disease, neurological disease, neuropathy, and head injuries can also affect balance. It is an important marker of longevity and can be maintained and improved with exercise, diet, and stretching. Here are some examples:

1. Exercise – strength and flexibility can be improved through exercises like standing on one foot for 30 seconds on each side. Heel raises; while standing, rise on your toes as far as you can 10 to 20 times. Sit to stand; sit on the edge of a chair, put your chest out, and raise slowly without support.
2. Stretching – stretching exercises like yoga and pilates can improve balance and muscle tone.
3. Diet – foods rich in vitamin D can help improve balance; nuts and seeds like walnuts; avocados; leafy greens like kale; collard greens; and Swiss chard are loaded with antioxidants and help prevent inflammation. Berries improve balance, coordination, and short-term memory. Adding supplements like Ashwagandha and Tulsi can improve muscle strength and function.

• Leg Strength – is a predictor of longevity and overall health. A study of 1200 adults aged 55 and older found that leg strength was the most reliable predictor of physical functionality in aging. Studies have shown that people with higher leg strength have a reduced risk of falls, better balance, and lower chronic health conditions like heart disease, diabetes, and cancer. Higher leg strength has been associated with healthier brain function, a better quality of life, and higher levels of physical activity. 

Depletion of leg muscle strength is regarded as a strong indicator of mortality and interferes with mobility. As we age, we experience natural muscle loss. Conditions like arthritis, diabetes, and vascular disease can contribute to weakened leg strength. A sedentary lifestyle and sitting and lying down for extended periods can cause muscle atrophy. Vitamin deficiency can also contribute. Physical therapy and exercise can improve and maintain leg strength. Here are some examples:

1. Squats – improve balance and mobility by strengthening legs, core, and stabilizing muscles.
2. Leg raises – this targets the quadriceps and hip flexors and is good for increasing strength without staining joints.
3. Lunges – helps improve and maintain quad strength and functional mobility.
4. Leg extensions – builds strength in the lower body, and muscle definition in the thighs.
5. Knee marching – increases hip and ankle strength.

• Muscle mass – muscle mass is important for longevity.  Studies show that older adults with more muscle mass have a lower risk of mortality. Muscle mass helps to resist disease, supports mobility, and helps maintain metabolic function. A long-term study of over 3600 seniors found that MMI was a better predictor of longevity than BMI. Muscle mass is linked to other age markers such as grip strength, walking speed, and fracture risk. 

Muscle mass typically increases from birth to around 30-35, then begins a slow decline until after age 65 for women and 70 for men. Muscle mass is a “use-it-or-lose-it” part of biology, and it’s important to maintain it. It is also possible to regain some muscle mass at any age through strength training and a diet that includes plenty of protein.

Researchers believe that muscle memory, a brain-based process that involves remembering past movements, makes regrowing muscle faster the second time around. Researchers believe muscle memory is long-lasting and may be permanent.

There are plenty of ways to maintain and regain or build muscle mass; here are a few:

1. Strength training – strength training can increase muscle mass by improving the strength of muscle contractions.
2. Protein – adults over 65 need more protein, and eating more protein may help increase muscle mass and function.
3. Squats – squats can build muscle mass, strengthen your legs, as well as your back, and stretch your calves.
4. Creatine – Creatine can increase water content in muscle cells, which may cause them to swell and produce signals for growth.
5. Nuts – nuts are full of healthy fats and proteins, and the amino acids in nuts can help rebuild and strengthen muscles.
6. Vitamin D – Vitamin D helps optimize muscle strength, mass, and function.

Awareness of aging predictors and markers allows us to proactively manage our health and well-being by early identification of potential health risks, promotes preventative measures, and fosters healthy aging habits. Having the tools to measure and foster positive changes significantly impacts our quality of life and longevity. Knowing factors that influence our aging process can influence our choices by empowering us to make informed changes to mitigate negative effects and maximize the positive aspects of getting older. It is the basis of healthy, holistic aging practices and the foundation for Silver Chats.