Want To Slow Down Aging? Focus On These 11 Longevity Biomarkers

A landmark paper cited more than 7,000 times in the biomedical literature, “The Hallmarks of Aging” identified common denominators of the aging process. In my forthcoming book How Not to Age, I dive deep into each one and am pleased to share highlights with you here.

There is much we can do to boost each one of the anti-aging pathways and slow the aging ones. Caloric restriction, as well as diet and lifestyle improvements, including physical activity, smoking cessation, and shopping the produce aisle, may all slow the epigenetic clock, for example.

Across the board, I believe we should move towards eating whole plant foods, quitting smoking, and reducing our intake of refined grains, soda, processed meat, eggs, and dairy products, while increasing our consumption of fruits, vegetables, and other antioxidant-rich foods.

Here are 11 biometrics that, when combined, can help predict your longevity and healthspan—and how to optimize each one.

AMPK (AMP-activated protein kinase) is an enzyme that acts as a sensor for plants and animals, revving up when it detects a depletion of the universal fuel. It flips the switch in our body from storing fat to burning it to restore energy balance. AMPK doesn’t only affect weight; it can also control aging. Its discovery is considered to be one of the most important breakthroughs in biomedicine in the last few decades.

There are specific AMPK-activating compounds in barberries, black cumin, hibiscus tea, and vinegar. You can also help boost this anti-aging pathway by reducing your consumption of saturated fat (concentrated in some red meat, dairy, and desserts) and increasing your consumption of fiber (concentrated in legumes and whole grains).

Cellular senescence is considered to be one of the foundational hallmarks of aging. The inflammatory SASP, secreted by senescent cells, is thought to be a main driver of tissue deterioration and disease.

To prevent cellular senescence in the first place and potentially help clear such cells and their SASP, we can avert DNA damage by exercising and eating berries and other naturally vibrantly colored foods. We can also activate our Nrf2 denses by eating greens (cruciferous veggies) and drinking green tea, cooking with herbs and spices (such as cinnamon, cloves, garlic, ginger, and marjoram), and avoiding added salt, sugar, and foods rich in saturated fat and cholesterol.

Aging can be thought of as an inflammatory disease. A single measurement of inflammatory markers, such as CRP or IL-6 (which can both be tested relatively easily), can predict physical and cognitive performance, as well as remaining lifespan in elderly individuals. Thankfully, excess inflammation can be extinguished through changes in diet. The associated extension of both healthspan and lifespan suggests anti-inflammatory may be synonymous with anti-aging.

RELATED READ: 11 Ways To Make The Most Of An Anti-Inflammatory Diet + A Food List

The enzyme mTOR is recognized as a major driver of aging. Perhaps more so than any other single anti-aging strategy, mTOR inhibition disrupts a panoply of degenerative processes, explaining why the mTOR-blocking drug rapamycin is currently the most effective pharmacological approach ever devised for targeting aging.

Nonpharmacological approaches to slowing this “pacemaker of aging” include the restriction of certain amino acids, such as methionine and leucine, and protein restriction in general. (Editor's note: At mindbodygreen, we consider dietary protein essential for healthy aging. Read our perspective on protein needs for women here.)

The mitochondrial theory of aging explains why animals with the lowest rate of free radical production live the longest. We can slow this rate through exercise training and methionine restriction. Cutting down on pro-oxidant foods rich in cholesterol, salt, saturated fat, and sugar while boosting the intake of plant foods can also have the dual benefit of enhancing our primary oxidant defense via Nrf2 activation and our second line of radical resistance, the symphony of natural antioxidant compounds that can work in concert.

RELATED READ: How To Support Oxidative Balance & A Healthy Inflammatory Response*

Telomeres are one of the aging pathways that has crept into the public consciousness. Increasing telomere length to slow or even prevent aging is a popular idea, though the science is controversial. Telomere elongation is possible through activation of the telomerase enzyme, but there is a constant battle between the forces hacking away at our telomeres, such as aging, oxidative stress, and inflammation, and the lifestyle decisions that can help build them back.

RELATED READ: 5 Ways To Lengthen Your Telomeres + Strive For Longevity