Aging and Five Causes of Cell Damage
Aging is a natural process that is unavoidable despite all our best and desperate efforts. There are many perks to aging like wisdom, crystallized knowledge and moreover, the earned respect that can only be unlocked with age. However, there are also some very noticeable traits that become more evident as one ages, like fine lines, wrinkles and acne scars. While we may hate these traits, they happen as a natural course of life. As Benjamin Franklin so eloquently put, “we get old too soon and wise too late.”
Getting older doesn’t mean you have to stop enjoying life. Mental and physical health has a lot to do with how we manifest signs of age. By finding the right balance, you can even slow the course of aging. There are many things you could do to stay sharp and active. Physical exercise, a balanced diet, and taking good care of your mental health, all play a major role in slowing down the aging process. Aging is natural. The sooner we accept that, the more graceful the process will be.
Although there are numerous causes which contribute to the physical aging process, cell damage proves to me one of the most prominent. In this article, we’ll explore why our cells get damaged and the major causes behind it.
How Do Our Cells Get Damaged?
Aging has a major effect on the cells in our bodies. Cell division is something which happens continuously throughout the course of our lives. This is a known fact. What you may not know however, is that every time a cell divides, DNA strands found at the end of your chromosomes get progressively shorter. Moreover, environmental factors like alcohol, ultraviolet rays, and poor diet; and psychological factors like stress and depression can also put our cells at risk of damage.
While there are extraneous factors which affect aging, we have built-in biological factors that counteract the damage. One of these factors concern cellular aging, making sure that each individual cell lives in our bodies for a good amount of time before dying.
What are Telomeres?
Telomeres are proteins and stretches of DNA which can be found at the end of each chromosome. Continuous cell division causes telomeres to decrease in length, meaning that once its length reaches a specific measure, it cuts off, making the cell senescent. Senescent cells are cells which have reached their full division potential. As they don’t divide, they subsequently die.
Telomere length is one of the main indicators of a person’s biological age. Sleep, physical exercise, stress, certain gene mutations, and depression are some of the factors which can likely affect telomere length. Individual differences in these factors are why some people age faster than others. The rate of telomere shortening indicates how fast or slow you may age.
5 Biggest Causes of Cell Damage
As mentioned above, damage to the cells is one of the major causes of noticeable changes in physical appearance, as a result of aging. There are many factors which affect your cells as you age. These factors determine the speed at which your telomeres shorten, cell degeneration.
- Free Radicals
Free radicals are chemically unstable molecules which attack our cells causing damage to our DNA. Free radicals attack our bodies like how rust attacks a car. Free radicals also significantly increase the risk of cancer. These harmful chemicals are everywhere - even in the air we breathe - making it virtually impossible for us to avoid them. Although they may be unavoidable, we can still limit our exposure to these chemicals by avoiding excess sun exposure, cigarette smoking, trans fats, and charred meats.
Free radicals are also found in pesticides and herbicides. As such, it’s advisable to opt for organic fruits and vegetables. If going completely organic is a difficult venture, try to buy just the following organically: apples, peaches, bell peppers, blueberries, nectarines, celery, cherries, strawberries, spinach, potatoes, grapes, and kale. These fruits contain the highest concentration of chemical residue in comparison to other produce. Fruits are vegetables are a great source of antioxidants, which is said to neutralize the effects of free radicals. Fruits with high levels of antioxidants include raisins, prunes, kale, blackberries, cranberries, and blueberries.
- Glycation
Glycation is when sugar mixes with fats and proteins to form certain molecules, which in turn promote aging. AGEs or Advanced Glycation End products are thought to speed up aging by exposing the body to free radicals and boosting inflammation. Glycation happens when you for example; caramelize onions, or mix in a little sugar with your omelette. These harmful molecules form when you cook in high heat. The browning effect you get while stir-frying vegetables or charring meat is a sign of these molecules forming – especially if sugar is also on your list of ingredients while you’re doing this. Limiting your sugar intake in general can limit glycation and aging which happens as a result of it. AGEs can also increase your risk of cardiac arrest and heart problems, cancer, diabetes etc.
- Mitochondrial Dysfunction
As we all know, mitochondria are the powerhouses of a cell. Mitochondria are energy sources vital to every function in the human body. Dysfunctional mitochondria subsequently lead to the death of a cell. Mitochondria have their own DNA known as the mtDNA. Studies and years of scientific research show that mitochondrial dysfunction accelerates aging. Mitochondrial dysfunction happens as a result of oxidative stress. Free radicals cause oxidative stress. The wear and tear induced by free radicals act as a catalyst to mitochondrial dysfunction, further assisting cell degeneration. Another possible cause of mitochondrial dysfunction is cell-mitochondria communication. Cell-mitochondria communication plays a vital role in replicating mitochondria. When this communication is disrupted or severed, mitochondrial deterioration occurs, leading to the aging of tissues.
- Inflammation
Inflammation is our body’s natural responses to unexpected foreign invasions. As such, inflammation also plays a role in numerous diseases tied to aging like heart disease, diabetes, cancer, and Alzheimer’s. Sometimes, the immune system targets healthy tissues and cells instead of foreign bodies. You can keep inflammation at bay by following a diet which consists of more whole grains, vegetables, fruits, monosaturated fats (which can be found in avocadoes, olives, nuts etc.), and fatty fish rich in omega-3 like tuna and salmon.
Other anti-inflammatory foods include dark chocolate, red wine, and spices like turmeric. Exercise is another great way to boost anti-inflammatory chemicals. A moderate amount of steady exercise like swimming, biking, brisk walking etc., goes a long way to keep you physically fit and mentally healthy.
- Stress
Stress is one of the most dangerous accelerants of aging. When we’re stressed, our bodies impulsively release a variety of hormones like cortisol. These stress hormones makes your pulse race, causing your blood pressure to sky-rocket. When cortisol remains chronically elevated, it shrinks the hippocampus, causing insulin-resistance, inflammation, and memory loss. Stress can be managed by practicing healthy relaxation techniques like yoga and meditation. Dedicating just 10 minutes a day to focus on your breathing and clear your head has proven to be quite effective. Not getting enough sleep is also a contributor to stress and consequently – high levels of cortisol. Aim for a good 8 to 9 hours of sleep every night to keep the stress at bay and the cortisol away.
A few lifestyle changes, a healthy balanced diet, good amounts of sleep, and regular physical exercise can go a long way to delay the aging process. The most important aspect of keeping the age away is to practice healthy living. Mental health is just as important as physical health. Age may come with numerous undesirable physical changes. However, keep in mind that like fine wine, you also get better with age. You grow mentally stronger, learning the ways of the world. Approach each day by keeping tomorrow in mind. Your body will definitely be grateful for your mindfulness down the road.
Sources:
https://medlineplus.gov/ency/article/004012.htm
https://www.medicalnewstoday.com/articles/318764
http://www.longlonglife.org/en/transhumanism-longevity/aging/biological-causes-aging/
