Contemporary medicine is beginning to view the aging process as a medical condition. The manifestations of aging, such as conditions like arthritis, dementia, or a gradual loss of vitality, manifest uniquely in each individual. Given that our DNA and molecular machinery remain relatively consistent from the age of 20 to 80, it's logical to anticipate that scientists and medical professionals can devise therapies to delay the aging process, or even reverse it.

The precise mechanisms behind this approach are still under development, but they encompass innovative techniques such as extreme cold or heat therapies, which are engineered to rejuvenate the body's DNA repair mechanisms. Additionally, supplements like nicotinamide dinucleotide (NMN) hold significant potential in replenishing what is typically lost during the aging process. These therapeutic methods aim to facilitate a literal "re-writing" of the body's internal processes. However, until their safety and effectiveness are definitively established, there are steps we can take to preempt the DNA damage these treatments are designed to address.

Upon a thorough examination of the Veteran Association's Normative Aging study, which spanned nearly six decades and involved the scrutiny of thousands of service members, scientists uncovered a profound correlation between stress and mortality. Let's delve into their discoveries and those of other researchers to glean insights on safeguarding our DNA as we progress through the aging journey.

Good Stress and Bad Stress

What medical professionals have been uncovering is the striking similarity between psychological, physical, and chemical stress and their shared propensity to induce parallel epigenetic DNA complications. Epigenetics, a burgeoning field of study, delves not so much into the specific order of DNA nucleotides (A, G, T, or C) but rather into the nuanced alterations within individual nucleotides, a process known as methylation.

Methylated DNA maintains a nearly identical structure to ordinary DNA, with the addition of a modest chemical appendage known as a methyl group, composed of one carbon atom and three hydrogen atoms (-CH3). Its chemical composition bears a remarkable resemblance to methane (CH4), thus its nomenclature. Over time, methylated DNA undergoes gradual changes that can lead to mutations within various cells, these mutations having the potential to be passed on during cell replication. Consequently, as we advance into middle age, numerous cells within our bodies may cease utilizing essential genes while inadvertently activating superfluous ones.

Air pollution directly triggers DNA methylation, with some of the ensuing modifications being associated with immune disorders, particularly within the respiratory system. Psychological stress likewise serves as a direct catalyst for DNA methylation, offering insight into the possible connection between air pollution and psychiatric symptoms observed in the VA Normative Aging Study. However, the interplay is far from straightforward. Older individuals positioned within the mid-range of the stress spectrum appear to exhibit a slightly slower aging process, while those residing in the top 25% of stress levels seem to age more rapidly. This intriguing dichotomy may be attributed to the fundamental disparities between good stress and bad stress.

What is good stress?

Good stress represents an optimal level of stress that challenges our resources, followed by a recuperation period. An exemplary case is exercise, where we engage in physical activity to a degree that slightly strains our muscles, causing the accumulation of lactic acid and subsequent soreness. This is followed by a period of rest during which our bodies regenerate and strengthen our muscles. The concept extends beyond exercise; exposure to extreme cold or heat can also prompt our bodies to activate DNA repair mechanisms while sharpening our focus on essential factors such as social connections.

What is bab stress?

Bad stress, conversely, occurs when we expend resources or exert ourselves without affording an opportunity for recovery. Using the exercise analogy again, a limited number of repetitions with weights is beneficial, but persistently carrying a heavy dumbbell throughout each day could lead to, at the very least, back problems. Similarly, lifting weights that match our strength levels is a healthy approach, but attempting to lift excessively heavy weights can result in harm to muscles, tendons, or other bodily components.

Consistently experiencing stress related to social interactions may lead to DNA methylation in crucial cells, and may also contribute to psychological trauma. Prolonged exposure to air pollution taxes the body's repair mechanisms over time, rendering them less effective in addressing the consequences of aging and other sources of stress.

Addressing air pollution-induced stress

Particles and chemical substances present in the air frequently give rise to a phenomenon known as oxidative stress. This form of stress possesses a chemical definition, as the actual molecules in air pollution have been demonstrated to induce oxidation in our cells, which can be counteracted by antioxidants. It's essential to note that psychological stress also contributes to oxidative stress, albeit in a different manner. Psychological stress doesn't directly cause DNA damage but impedes our body's ability to combat oxidation.

Embrace antioxidants

Researchers investigating the VA Normative Aging study have identified associations between psychiatric disorders and the oxidizing pollutants ozone and nitrogen dioxide. These two highly oxidative pollutants can be mitigated through the use of antioxidants, which, as their name suggests, are the antithesis of oxidants and can neutralize their effects.

Antioxidants are abundant in fresh, leafy greens and various plants. Incorporating a substantial quantity of these plant-based foods into your diet can effectively reduce oxidative stress. However, it's not limited to dietary choices alone. Plant-infused lotions can help neutralize pollutants on your skin, slowing the aging process. While supplementing vitamins can be beneficial because they predominantly function as antioxidants, it's important to exercise caution, as a few of these supplements have been associated with adverse health effects in certain individuals. To ensure your supplement regimen is tailored to your specific needs, it's advisable to follow recommended dosage guidelines and consult with your healthcare provider. When in doubt, a diet rich in fruits and vegetables can help prevent the risk of vitamin overdose. Many plant compounds, not classified as vitamins, also exhibit potent antioxidant properties, some of which may be lost when these compounds are isolated and compressed into supplement form.

Prevent the accumulation of stress

As we've been exploring, stressors have the capacity to exacerbate one another. The cumulative burden of stress can be far greater than the sum of its individual components. Therefore, taking healing breaks from stress can transition it from a negative force to a positive one. A noteworthy revelation arising from the VA Normative Aging Study pertains to the impact of stress and life hassles on longevity. The study scrutinized both specific stressful life events, such as the loss of loved ones or employment, which tend to become more frequent with age, as well as daily hassles or recurring irritations. The prevalence of daily hassles follows a U-shaped pattern, with greater occurrences during youth and old age, and a dip in the middle years.

The study's findings indicated that experiencing a moderate number of stressful life events, as opposed to a low number, increased the likelihood of mortality by approximately 38%. However, moderate levels of day-to-day hassles elevated the likelihood of death by 63% when compared to a lower frequency of daily annoyances, while a high degree of hassle amplified this risk nearly threefold, or 300%. The researchers emphasize on multiple occasions that although they exclusively examined these two aspects, their effects were independent of one another, implying that the combined impact of stressful life events and daily hassles can be even more profound.

Another experiment within the VA study discovered that simply being aware of air pollution contributes to mental stress, in addition to the typical physical consequences of pollution. A separate research team observed that men in the top quartile of reported stress levels had significantly higher levels of methylated DNA compared to the other three quartiles. Those who experienced stress closer to the norm, even with a mild elevation (one standard deviation from the average), exhibited lower levels of methylated DNA compared to their counterparts.

Allocate resources to reduce stress

Allocating funds for stress reduction strategies can be beneficial, but the most crucial investment is time, as even positive stress can turn detrimental without adequate recovery periods. Whether you find solace in practices like deep breathing, gardening, or advanced stress-relief gadgets, the key is to maintain consistency. If you've yet to adopt a stress-reduction routine, you can initiate with a mere 10 minutes a day of tranquil contemplation, free from the pressures of stressful circumstances.

Activate your stress repair mechanisms

Within our cells, we all possess DNA damage repair mechanisms, yet they are as susceptible to genetic damage as any other part of our body. These mechanisms spring into action in response to stress but function most effectively in the absence of stress, underscoring the significance of allowing time for recovery. As previously mentioned, practices such as exposure to extreme heat, like saunas, embracing the cold with a cold plunge, or engaging in regular exercise can stimulate these DNA repair mechanisms.

David Sinclair, an influential figure in the field of anti-aging research, is at the forefront of exploring innovative approaches, including the use of supplements such as NMN. However, when it comes to strategies for stress reduction, your most reliable source of guidance is unquestionably your personal physician. They possess the expertise to assess any medical conditions that might be aggravated by specific stress relief techniques and can provide an array of entirely safe stress management recommendations.