Diagnosis and Ways to Reduce 'Saengche Nayi' (Biological Age)
[Asia Economy Reporter Jin-kyung Lee] How wonderful would it be to live a long life in a healthy state without experiencing aging? Everyone has probably imagined this at least once. However, it is not as easy as it sounds. As we age each year, physical changes cause a decline in bodily functions, dulling our senses and making activities more difficult. Is there really a way to slow down aging? Let’s explore when aging begins and the ages at which it accelerates rapidly, and how to overcome these periods to maintain our current physical condition for as long as possible without further aging.
● Does aging progress at a constant rate?
According to a research paper published in the scientific journal Nature Medicine, researchers at Stanford University in the United States conducted a study estimating a person’s age by observing the levels of 373 proteins circulating in the blood. The results revealed that aging does not progress steadily at a constant rate throughout life but instead goes through three major phases of rapid aging. For this study, the researchers analyzed plasma?the liquid component of blood?from 4,263 individuals aged 18 to 95, examining 3,000 plasma proteins. Among these, they found that the levels of 1,379 proteins changed with increasing age. Plasma proteins are the cell-free liquid part of blood that function like cellular helpers in the body; changes in their levels indicate changes in the person, signaling the occurrence of aging. The study showed that physiological aging does not proceed at a steady pace but exhibits irregular patterns, sometimes halting abruptly and then resuming. Notably, three phases?young adulthood, late middle age, and old age?showed sudden decreases and increases in plasma protein levels, indicating significant aging during these periods.
● Are the rapid aging phases at ages 34, 60, and 78?
What are the exact ages for the three rapid aging phases identified by scientists? They are 34, 60, and 78 years old. As we age, our bodies engage three aging gears. But what causes these changes? Unfortunately, the researchers do not yet know the exact reasons for these shifts. It remains unclear whether changes in protein levels cause aging or if aging causes changes in protein levels. However, since most blood proteins originate from other organs’ tissues, aging proteins indicate that the source organs themselves are aging. The liver is the primary organ producing proteins in our body, so liver aging may be closely related to overall bodily aging. The study also interestingly highlighted that the types of proteins expressed differ between men and women, suggesting that aging processes may vary by sex even at the same age.
● When and how does physical aging begin?
Many studies on aging indicate that physical aging begins at age 26, with muscles and bones peaking at age 30 before gradually declining. Considering the three rapid aging phases, muscles and bones begin aging at 34. At the second phase, age 60, hair loss and aging of the kidneys and blood vessels accelerate, and at 78, accumulated aging leads to rapid physical frailty. While aging is associated with declining vitality, frailty refers to a significant decline and degeneration of physical functions that interfere with daily life. Frailty means the body becomes markedly weak. Frail elderly individuals have about six times higher mortality risk within five years compared to healthy elderly people.
● What health problems does rapid aging cause?
In 2018, the World Health Organization (WHO) officially recognized aging as a disease. While physical changes due to aging are natural, a sudden acceleration in aging can be dangerous. Rapid aging increases the risk of life-threatening diseases such as cancer, dementia, and cardiovascular diseases, so special caution is necessary. Therefore, to slow down rapid aging, it is important to know your biological age and strive to reverse the aging clock.
● What is biological age?
Chronological age is the number of years lived since birth, but it may not match biological age. Biological age is assessed by body shape and physical condition and reflects the degree of aging biologically. A person may look young but have an older biological age, or conversely, an older chronological age but a younger biological age if well managed.
It is good to self-assess biological age simply, but for accurate diagnosis, visiting a hospital for testing is recommended. If your biological age is higher than your actual age or if you frequently feel fatigued or have minor illnesses despite no major diseases, it is necessary to check biological functions related to aging through health screenings and undergo biological age measurement tests.
● How should you manage if your biological age is higher?
If your biological age is higher than your actual age, you are more exposed to aging and chronic diseases. What are the main causes of increased biological age? Disease is the primary cause, and 30% of these diseases are due to lifestyle habits. Therefore, correcting bad habits and managing well can reduce biological age.
● Customized foods to slow aging?
Experts recommend consuming a variety of vegetables and fruits, lean meats rich in protein, grains high in unsaturated fats and fiber, and low-fat dairy products. Conversely, it is best to avoid spicy and salty foods, processed foods high in sugar and calories, as these accelerate aging.
▶ Berries such as blueberries and raspberries
Anthocyanins are well known for their anti-aging effects. Berries like blueberries and raspberries are rich in anthocyanins, a type of antioxidant. Consuming an appropriate amount of frozen berries regularly can help slow down physical aging even slightly.
▶ Fish such as salmon
It is beneficial to consume fish rich in omega-3 fatty acids, such as salmon. Omega-3 helps prevent cardiovascular diseases and supports the health of skin and hair, which are vulnerable to aging. Fish is also rich in protein, aiding muscle formation and maintenance, making it especially important for middle-aged individuals.
▶ Tomatoes
Tomatoes contain lycopene, a type of antioxidant. Lycopene helps maintain skin elasticity and reduces the risk of heart disease and various cancers. Studies also show that men who regularly consume tomatoes have a lower risk of prostate cancer. Therefore, eating tomatoes alongside other vegetables or dishes can help prevent aging and diseases.
▶ Nuts such as walnuts, almonds, pine nuts, and peanuts
Nuts are rich in non-animal protein, omega-3, magnesium, and healthy fats, which reduce inflammation in the body and support heart health. Various studies show that people who eat nuts daily have a 60% lower risk of heart attack compared to those who eat nuts less than once a month. It is important to consume the recommended daily amount consistently, as excessive intake can cause stomach pain and diarrhea.
▶ Green tea
Green tea is rich in powerful antioxidants that reduce the risk of heart disease, Alzheimer’s, and various cancers. The antioxidant catechin in green tea also helps prevent glaucoma. Studies suggest drinking 3 to 5 cups of green tea daily benefits health, but drinking it too hot can harm esophageal and oral health, so caution is advised.
▶ Cruciferous vegetables such as cabbage and broccoli
Cruciferous vegetables like cabbage and broccoli are rich in various vitamins, minerals, and fiber, and contain many antioxidants that help prevent aging. Regular consumption may reduce the risk of cancer.
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