New research in thousands of people has identified biomarkers that are characteristic of healthy aging.
- Researchers have identified some biomarkers crucial for healthy aging, defined as reaching age 70 without developing chronic conditions such as diabetes, coronary heart disease or cancer.
- People most likely to “age well” include those who maintain high levels of “good cholesterol,” adiponectin, which is involved in regulating lipids and glucose, and low levels of triglycerides.
- Balanced diet, physical activity, normal BMI, no smoking and stress management: these are the five recommendations of researchers for healthy longevity.
How to live long… while staying healthy? A team of researchers from Leibniz Institute for Prevention Research and Epidemiologyin Germany, has just provided a semblance of an answer by identifying certain biomarkers crucial for healthy aging, defined as reaching the age of 70 without developing chronic pathologies such as diabetes, coronary heart disease or cancer.
Biomarkers specific to aging without chronic disease
As part of their work, published in the journal Age and Agingscientists collected data from more than 27,000 people aged 34 to 65 who were part of the EPIC (European Prospective Investigation into Cancer and Nutrition) cohort. They analyzed their blood samples, examined their lifestyle and diet, and assessed their health status using anthropometric measurements, over several years.
A subgroup of about 2,300 participants was randomly selected for the current study. The researchers measured their levels of 13 specific blood biomarkers reflecting sugar and fat metabolism, liver and kidney function, insulin sensitivity and inflammation in the body. Using statistical modeling, they were able to identify several combinations of molecules characteristic of healthy longevity.
According to the study, those most likely to “age well” were those who maintained high concentrations of high-density lipoprotein (HDL, better known as “good cholesterol”), adiponectin, a fat hormone involved in regulating lipids and glucose, and low levels of triglycerides. “Our results show how important it is to study combinations of multiple biomarkers rather than looking at molecules in isolation.”scientists explain in a communicated.
Five Life Tips for Living a Long and Healthy Life
Noting that the profiles of these biomarkers can be largely influenced by our lifestyle, the authors provide five tips for healthy aging.
First, it is crucial to follow a balanced diet: don’t skimp on fruits and vegetables, limit processed foods and red meat, and add healthy fats to your diet (avocados, nuts, oily fish, etc.), which are known to increase levels of good cholesterol.
Also, make sure to stay physically active: Regular exercise helps improve metabolic health and can increase adiponectin levels, which in turn reduces inflammation and improves insulin resistance.
Maintaining a healthy body weight and reducing body fat is also critical to maintaining low triglyceride levels and promoting overall metabolic health. A goal that is easily achievable with healthy eating and exercise.
Unsurprisingly, banning tobacco, which is simply harmful, will help boost levels of good cholesterol.
Finally, it’s important to manage your anxiety, as chronic stress can negatively impact inflammation and metabolism. Getting enough sleep, practicing yoga or meditation, or exercising are all good habits to adopt to reduce anxiety levels.
