BARCELONA, July 10. (EUROPEAN PRESS) –
If you feel 10 years younger than your date of birth suggests, epigenetics could be the reason, according to experts at heart rate brand Polar, who share tips for slowing down the biological clock. of the athlete
Aging, and the possibility of stopping it, is a pervasive wellness theme in youth-obsessed Western culture. The anti-aging market is a multi-billion dollar ‘giant’ and more and more people are willing to spend money to stay younger, fitter and healthier for longer.
Although time cannot be stopped or turned back, Polar says it is possible to influence how you age and how fast you age. For this, it is necessary to know and work on those lifestyle changes that can drastically slow down the biological clock.
All of this can be achieved by understanding your epigenetic age and how this is a more reliable indicator than the number of candles on the birthday cake.
THE ‘REAL’ AGE
Epigenetics is an emerging field of research that studies changes in DNA over time, driven by behavioral and environmental factors.
Experts such as Elina Sillanpaa of the University of Jyvaskyla say it is now possible to identify specific biomarkers that allow an individual’s precise epigenetic clock to be traced, revealing true internal age.
This means that even if a person is 30 according to their passport, their epigenetic clock could indicate that they have the body of a 25-year-old. “Two genetically similar people born on the same day share the same chronological age, but one can live to be 55 years and another up to 110,” explained Sillanpaa.
“Epigenetics may explain some of this individuality, as it shows us how the cumulative burden of a person’s lifestyle choices influences how they age,” he added.
What Sillanpaa and his colleagues’ research has shown is that while genetic factors are fixed, epigenetic factors are not. Epigenetic age is influenced by lifestyle, with some behaviors and habits speeding up the aging process or slowing it down.
While some of the most significant impacts on epigenetic—or biological—age are obvious like not smoking and maintaining a healthy weight, others may be surprising, according to Sillanpaa. “We all know that an active lifestyle is essential for health, but maintaining a younger biological age depends on how you exercise, not how hard you exercise,” she noted.
EXERCISE CAN AGE OR MAINTAIN YOU
The researchers point to a ‘U’-shaped curve for exercise, where both too little and too much can accelerate epigenetic age.
Studies have also found that those who exercise a lot as part of their job, such as blue-collar workers, age faster than those who exercise for fun.
In the opinion of the experts, the enjoyment factor and making sure that the body has enough rest between sessions are key. In contrast, emotional and mental stress, not getting enough sleep, and not having high-quality sleep increase stress levels.
To help slow down the epigenetic clock and live longer, healthier and younger, Polar experts have created tailored guides for each user and believe they have gained the knowledge to empower people to change their habits and slow down their biological clock.
For Raija Laukkanen, director of scientific collaborations at Polar, integrating exercise naturally into everyday life reduces the load of stress and maximizes its benefits. Wearing an activity watch can help you find motivation and discovering those light and simple daily movements can drastically reduce the risk of age-related lifestyle diseases.
Adequate rest and recovery are also essential to reaping the anti-aging benefits of exercise. This is where the unique features ‘Polar Nightly Recharge’ and ‘Training Load’ can be especially useful.
These tell you if you’re training too hard and if your body is getting the right amount of rest between sets, sessions and sleep, all based on heart rate data.
Ensuring a good night’s rest, with sufficient and quality sleep, has also been identified as an excellent way to stay young on the inside. Laukkanen says Polar’s SleepWise feature can help those looking to prolong their youth.
This feature offers detailed sleep information and vitality levels for the next day so you can design the perfect sleep schedule. “Sleep is at the core of recovery and vitality.
By understanding how you sleep, you can learn how to change your habits to ensure better sleep throughout your life,” he said.
Epigenetic researchers have also identified stress as one of the main factors that accelerate biological aging. That’s why epigenetics expert Elina Sillanpaa says that tracking heart rate can be an essential tool for managing stress in ways that promote better aging.
Polar is not only a pioneer in heart rate measurement, but also offers the most reliable data on the market, backed by more than 45 years of scientific research. There is not a single thing that can be done to stop the biological clock and stay eternally 25 years old.
People with unhealthy lifestyles rarely have just one bad habit. In the same way, if you have a young biological age, this is probably due to multiple things that the athlete does in their daily lives to stay young.
Polar’s five tips to slow down the epigenetic clock and stay young for longer are to integrate leisurely exercise into your daily routine; balance training intensity with adequate rest; prioritize high-quality sleep; effectively manage stress triggers; and avoiding habits such as smoking and excessive alcohol consumption.