Biological Age: Part 7 - Optimal Takeaways: Biological Age

Welcome to part 7 of the ODX series on "Biological Age: A True Measure of Health." In the final post, we will provide the Optimal Takeaways from this series on biological age.

The ODX Biological Age Series

Dicken Weatherby, N.D. and Beth Ellen DiLuglio, MS, RDN, LDN

1. Biological Age - Part 1: What is Biological Age?
2. Biological Age - Part 2: How to Measure Biological Age: Overview
3. Biological Age - Part 3: How to Measure Biological Age: Key Biomarkers
4. Biological Age - Part 4: How to Measure Biological Age: DNA Methylation (DNAm)
5. Biological Age - Part 5: How to Measure Biological Age: Telomere Length
6. Biological Age - Part 6: How to Improve Biological Age
7. Biological Age - Part 7: Optimal Takeaways

Remember, adopting healthy habits can lower biological age...

• Biological age reflects the health and function of one’s cells, tissues, and organs.
• Biological age can differ from chronological age depending on lifestyle habits, nutrition, physical activity, sleep, stress, and toxin exposure.
• Undesirable lifestyle habits and exposures are associated with inflammation, mitochondrial dysfunction, altered energy metabolism, and a biological age older than chronological age.
• A pro-inflammatory diet can contribute to immature aging or “inflammaging”
  • Pro-inflammatory foods include red meats, processed meats, organ meats, non-oily fish, eggs, sugar-sweetened beverages, tomatoes, and refined grains (especially if these foods and beverages are consumed frequently).
  • Anti-inflammatory foods include leafy green vegetables, dark yellow vegetables, fruit juice, oily fish, coffee, tea, wine, and beer or other alcoholic beverages.
• Adopting beneficial habits, managing stress, and minimizing exposure to toxins can reduce biological age and chronic disease risk.
• Biological age evaluation may be based on
  • Common blood biomarkers
  • DNA methylation
  • Telomere length
• The nine primary blood biomarkers used to calculate biological age are
  • Albumin, alkaline phosphatase, creatinine, C-reactive protein, fasting glucose, lymphocyte %, MCV, RDW, and white blood cell count
• Biological age can be lowered by optimizing Life’s Essential 8 (LE8)
  • Diet
  • Physical activity
  • Smoking abstinence
  • Sleep health
  • Body mass index (BMI)
  • Blood lipids
  • Blood glucose
  • Blood pressure
• Every step taken toward a healthy habit is a step toward a lower biological age.

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