Healthy Ageing
Ageing is a natural process characterised by a gradual decline in physiological function and cellular renewal. As we age, our cells undergo cycles of growth and maintenance, which are influenced by various factors, including nutrition, environment, and psychological health.
When speaking of ageing we have to understand the chemicals behind this process.
Free radicals
Free radicals are unstable molecules with unpaired electrons that can cause significant damage to cells, contributing to the ageing process and various diseases.
These molecules are naturally produced during metabolic processes like cellular respiration but external factors such as eating processed food, stress, toxins like pollution, UV radiation, and smoking can also increase their levels.
Free radicals seek stability in the body by "stealing" electrons from other molecules, particularly lipids, proteins, and DNA. This can lead to oxidative stress, a condition in which the body's antioxidant defences are overwhelmed by free radicals, resulting in cellular damage.
Over time, the action of free radicals stealing electrons causes oxidative stress, which damages the mitochondrial function of cells, damages DNA, and accelerates the breakdown of tissues. This contributes to visible signs of ageing like wrinkles and internal issues such as decreased organ function and increased disease risk.Antioxidants
Antioxidants, found in coloured foods like fruits and vegetables, help neutralise free radicals, potentially slowing ageing and protecting cells. Ageing is an inevitable process of life, and the damage caused by free radicals is part of it, by consuming antioxidants and avoiding external toxins we can only temporarily protect our cells from this natural occurrence.
This is the reason why nutritional factors play a critical role in cellular processes.
A balanced diet rich in antioxidants, vitamins, and minerals can support cellular repair and regeneration. Nutrients such as omega-3 fatty acids, found in fish and flaxseed, have been shown to contribute to cognitive function and reduce inflammation. Similarly, a diet abundant in fruits and vegetables can provide essential phytochemicals that protect cells from oxidative stress, a contributor to the ageing process.Prevention
Environmental factors significantly impact cellular health.
Exposure to pollutants, UV radiation, and environmental toxins can lead to oxidative damage, accelerating ageing at the cellular level. Maintaining a clean living environment, using protective measures and reducing exposure to harmful chemicals can help mitigate these effects.Examples:
BPA, phthalate (heated plastic)
cigarette smoke
pesticides
heavy metals in food (large fishes), cosmetics (dye hair products)
household cleaning product inhalation (use a mask or less potent products)
fried food and heated oil products (processed food)
The role of stress
Psychological factors are equally important in the ageing process.
Chronic stress can lead to elevated levels of cortisol, which has been linked to cellular ageing.
Stress management techniques, such as mindfulness, meditation, and regular physical activity, will help your overall well-being and enhance the body's ability to repair and renew cells.Exercises
Regular physical activity is one of the most effective ways to combat the effects of ageing and promote overall health. Exercise improves cardiovascular function, strengthens muscles, and enhances flexibility, all of which contribute to maintaining mobility and independence as we age.
On a cellular level, physical activity stimulates the production of antioxidants, reduces inflammation, and slows the shortening of telomeres, the protective element on chromosomes linked to ageing.
It also boosts mental health by enhancing mood and cognitive function, reducing the risk of age-related conditions like dementia. Staying active promotes youthful body and mind, helping to extend both lifespan and quality of life.
While ageing is an inevitable part of life, we have the ability to influence the cellular ageing process through nutritional choices, environmental awareness, and the management of psychological health. Taking a holistic approach can help support you to age healthy and improve the quality of your life.
