What causes aging?
Let’s spend a little time discussing what causes aging. Human aging is a complex and ongoing area of scientific research. Throw in grief over losing a child and that complicates this even more!
Unfortunately, the answer to what causes aging isn’t as simple as pointing to one thing and saying, “That’s it! That’s why we age.”
Instead, it’s like a complex orchestra of biological processes all playing together. Environmental stressors, diet, genetic, nongenetic, hormonal, and epigenetic factors all influence aging.
But if we had to pick a lead instrument within that complex orchestra, many scientists would point to cellular senescence.
(Bear with me as I share a bit of science so you understand what’s happening to your body. This will also set the stage for ways you can control how fast you age, which will be discussed in further detail in other posts.)
When cells “retire” but don’t leave the workplace
Cellular senescence refers to the state where cells stop dividing and enter a type of permanent growth arrest. While this process can be beneficial in some contexts (like preventing cancer), the accumulation of senescent cells over time is strongly associated with aging and age-related diseases.
Think of cellular senescence as when your cells “retire” but don’t quite leave the workplace.
As we age, more and more of our cells enter this state where they stop dividing but don’t die off. It’s like they clock in to work but don’t do their job.
Cellular senescence cause these issues
These senescent cells cause several issues:
- They wear down the protective caps on our DNA (telomeres), like fraying the ends of a shoelace.
- They’re not great at cleaning up cellular damage, letting trash accumulate in our cellular “house.”
- They release inflammatory substances, essentially setting off low-grade fire alarms throughout the body.
- They can influence nearby healthy cells to join their ranks, spreading the senescence.
Other aging factors
Cellular senescence interacts with other aging factors, too. Our cellular powerhouses (mitochondria) become less efficient. The body’s ability to maintain and repair proteins goes downhill. And our stem cells, the body’s maintenance crew, start to wear out.
Scientists are exploring ways to deal with these senescent cells—kind of like a retirement plan for cranky cells. However, this research is still in its preliminary stages.
WHEW! So now that the science lesson is over, what can you do, knowing problematic cells are accumulating in your body?
7 evidence-based ways to help slow the aging process
What you can do to control how fast you age and also help release the tight grip of grief:
- Exercise regularly
Regular physical activity helps maintain muscle mass, bone density, and cardiovascular health as we age. It also improves insulin sensitivity and reduces inflammation, which are vital factors in the aging process.Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with strength training exercises 2-3 times a week.
Brisk walking, swimming, cycling, or weightlifting are great options.
- Eat whole foods
A diet rich in antioxidants, vitamins, minerals, and healthy fats can help combat oxidative stress and inflammation, two significant contributors to aging.Focus on consuming:
- Colorful fruits and vegetables for antioxidants
- Whole grains for fiber and B vitamins
- Lean proteins for muscle maintenance
- Healthy fats like those found in fish, nuts, and olive oil
- Limit processed foods, added sugars, and excessive salt intake
- Get adequate sleep
During sleep, your body repairs cells, consolidates memories, and regulates various hormones. Chronic sleep deprivation can accelerate aging by increasing inflammation and oxidative stress.To improve sleep quality:
- Stick to a consistent sleep schedule
- Create a relaxing bedtime routine
- Ensure your bedroom is dark, quiet, and cool
- Avoid screens for at least an hour before bed
- Reduce stress
Chronic stress can lead to increased inflammation and accelerated cellular aging.Effective stress management techniques include:
- Meditation or mindfulness practices
- Deep breathing exercises
- Regular physical activity
- Spending time in nature
- Engaging in hobbies or activities you enjoy
- Seeking social support when needed
- Stay hydrated
Proper hydration is essential for maintaining skin elasticity, joint lubrication, and overall cellular health. It also helps flush out toxins from the body.A general guideline is to drink half of your body weight in ounces. If you weigh 160 pounds, half of that is 80. A glass of water is 8 ounces, so that would mean you should drink 10 glasses of water a day. You may need more if you’re physically active or in hot climates.
- Limit sun exposure
Vitamin D is important for overall immune health, musical function, and brain cell activity. Sun exposure is a natural source of Vitamin D. However, ultraviolet (UV) radiation from the sun can cause skin aging and increase the risk of skin cancer.To protect your skin:
- Use a broad-spectrum sunscreen with at least SPF 30 daily
- Wear protective clothing, including wide-brimmed hats and sunglasses
- Seek shade, especially during peak sun hours (usually 10 am to 4 pm)
- Be cautious around reflective surfaces like water and snow
- Stimulate your brain
Keeping your brain active and engaged can help maintain cognitive function as you age.Activities that promote brain health include:
- Learning new skills or languages
- Solving puzzles or playing strategy games
- Reading diverse materials
- Engaging in social activities and conversations
- Pursuing creative hobbies like painting or music
- Trying new experiences to create novel neural connections
In future posts, I’ll review each of these ways to slow aging in more detail. I’ll discuss how you can take small steps to move forward while grieving.
While these habits are not guaranteed to slow aging, they can improve overall health and well-being. And improving our overall health, even in small ways, can help you deal with grief.