Human longevity is a complicated dance of genetics and lifestyle. While you can’t change your genetics you can make positive changes to your environment and lifestyle - including your nutrition, supplementation, sleep and fitness level. One of the ways this impacts your shot at longevity is through gene expression and the effect on your ‘telomeres’.  

What are telomeres?

Telomeres are found at the end of your chromosomes. These have been likened to the protective tip at the end of shoelaces, preventing the laces from fraying and unravelling. Research has shown that telomere length is affected by lifestyle factors like eating a nutritious diet and getting regular exercise. (1) This is important because scientists such as Nobel Prize winner Dr Elizabeth Blackburn believe that maintaining telomere length can help to keep us young and healthy.(2) Telomeres generally shorten as we age, but this can be accelerated by smoking, poor diet or lack of exercise. For this reason, telomeres are sometimes described as 'epigenetic agents'.(3) Epigenetics is the study of gene expression, where parts of your genetic code are effectively switched on or off due to external or environmental factors like diet and nutrition.  

Longevity and healthspan

Many modifiable lifestyle factors have an epigenetic effect on your 'healthspan' - the number of years you will remain healthy, active and disease free. One of the best ways to stay healthy longer is by providing your body with exceptional nutrients. Nutrients such as omega-3 fatty acids, Vitamin D and Magnesium are required for multiple enzymes within our cells. When we suffer a shortage of these important nutrients, the body will 'ration' these, prioritising enzymes critical to our survival over the long-term maintenance required for healthy ageing. This concept is described by researchers as the 'triage' theory of nutrition. (4).

A good example is how Vitamin K is rationed when you are suffering from a low-level Vit K deficiency. Research has shown that the body has an in-built mechanism which prioritises the blood clotting requirement if there is a shortage of Vitamin K. When this occurs, Vitamin K is sent to the liver to preserve coagulation function rather than being used for maintenance functions such as keeping the arteries clear, or keeping bones strong - both of which are functionally important for longevity because they are associated with age-related diseases. (5).  

Blue Zones

Imagine living in a place where reaching the age of 100 isn't the exception but the rule. Welcome to the world of 'Blue Zones'. These are regions, specifically Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, where people consistently live exceptionally long and healthy lives. Studies into these zones reveal certain recurring lifestyle factors. (6) A predominantly plant-based diet, common in these regions, provides abundant antioxidants and anti-inflammatory compounds, key in protecting telomeres from premature shortening. Regular physical activity, another shared characteristic, reduces inflammation, promoting telomere maintenance. The residents' strong community bonds contribute to lower stress levels, and stress reduction is known to preserve telomere length. Moderate alcohol intake, particularly red wine, potentially containing telomere-protecting antioxidants, is another commonality. Lastly, a distinctive sense of purpose in life, a psychological buffer against stress, is a shared trait among these zones, further reinforcing telomere health. Although we will not be packing our bags and relocating the family to Costa Rica, we will definitely be onboarding some of their lifestyle habits and outlooks on life.

Longevity Myths and Misconceptions

When it comes to longevity, it seems everyone has a theory. But how many of these popular beliefs hold water? Let's investigate." Take, for instance, the age-old adage, "You can't teach an old dog new tricks". The myth would have us believe that learning and cognitive development halt with age. In reality, our brains can learn and adapt at any age, defying this misconception. (7) Similarly, many people succumb to the belief that ageing means inevitable physical and cognitive decline, picturing a future with feeble bodies and fading memories. However, these are not inherent facets of ageing. Regular physical activity and mental stimulation can keep our bodies and minds spry and robust, even as we add candles to our birthday cakes. (8)(9) Then there's the assumption that our genetic inheritance is the be-all and end-all determinant of our lifespan. While our genes are certainly important, the impact of lifestyle and environmental factors cannot be underestimated. In other words, we're not passive players in the game of longevity; we're active participants with the power to influence the length and quality of our lives.

The pursuit of longevity isn't just about adding years to our lives but also about improving the quality of those years. While genetics play a role, lifestyle modifications like a nutritious diet, regular exercise, sufficient sleep, and strong social connections can significantly impact how long we live and how well we live. The study of telomeres, Blue Zones and the debunking of longevity myths all underscore the importance of adopting an integrated and balanced approach to living a longer and healthier life. It's clear that no single intervention can guarantee a lengthy lifespan, but a combination of healthy habits and sound nutrition can certainly tip the scales in our favour. Embracing these practices, being mindful of our health and staying informed about scientific advancements in the field of longevity can help us live longer and more vibrant and fulfilling lives.

References 

1. Genomics, Telomere Length, Epigenetics, and Metabolomics in the Nurses’ Health Studies 
2.  The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer 
3. The Epigenetic Regulation of Telomere Maintenance in Aging 
4. Prolonging healthy aging: Longevity vitamins and proteins. 
5. Vitamin K, an example of triage theory: is micronutrient inadequacy linked to diseases of aging? 
6. Blue Zones: lessons from the world's longest lived.  
7. Are there age-related differences in the ability to learn configural responses?  
8. Exercise and longevity.  
9. Life-course pathways to cognitive aging: the significance of intellectual stimulation in the form of education and occupation for public policy and prevention plans.