As we go about our daily lives we come into contact with numerous chemicals and microbes in our food, water, air, and other things we interact with.  Many of these can either directly damage your cells and DNA, or can cause inflammation and oxidative damage which in turn accelerate your cellular aging.  While complete avoidance of harmful compounds is impossible, you can take steps to reduce excessive exposure:³

• Wear sunscreen (made with zinc oxide or titanium dioxide and not synthetic chemicals) or otherwise protect your skin from the sun when outdoors during the day, even when overcast, to avoid UV damage
• Use air and water filters in your home and office to remove impurities
• Bathe and cleanse your face regularly to remove toxins, pathogens, and irritants
• Brush and floss your teeth daily to reduce bacteria and prevent gum inflammation
• Avoid household cleaning and cosmetic products that contain harsh chemicals, potential carcinogens, or hormone mimetics
• Always use protective equipment if you handle harmful substances as part of your job

Eating well can also reduce inflammation and oxidative damage in your body.  A study published by researchers in South Korea found that men and women who spend time examining the nutrition labels on the foods they purchase have a lower biological age than those who purchase food without consulting the labels.⁴ 

Look for foods that contain high amounts of fiber and healthy fats like omega-3 fatty acids.  Fish, nuts, and beans are good choices.⁵  Eating lower amounts of sugar is good not only for preventing or managing diabetes, but also reducing AGEs in your bloodstream.  AGEs - advanced glycation end-products - are proteins and lipids that have had sugar molecules attached to them, and are associated with accelerated aging.⁶  Foods rich in antioxidants, such as berries, citrus fruits, and vegetables, can also help reduce oxidation and inflammation in your body.⁷

A phenomenon that has gained significant attention for its life-extending ability is caloric restriction.  Multiple animal studies have demonstrated that limiting caloric intake while maintaining adequate nutrition can greatly extend their lifespans.  While long-term clinical trials on human lifespan are difficult, initial studies have found that diets with around a 30% reduction in caloric intake are associated with reduced markers for disease and biological age.^8,9  If you wish to try reducing your caloric intake for health benefits, make sure you work with a nutritionist to ensure you are still meeting your body’s nutritional needs.

The cellular and molecular etiology of aging is still being intensely researched.  While still not fully understood, there are a few natural compounds that have emerged that are able to elicit effects similar to caloric restriction.  Though all slightly different, each seems to affect gene expression and enzyme activities that are involved in cellular metabolism, inflammation control, elimination of reactive oxygen species, and DNA synthesis in a manner that preserves telomere length.³  Here are a few that have shown promising results in age-reduction trials to date:

• Resveratrol¹⁰
• Alpha-lipoic acid¹¹
• Astaxanthin¹²
• Astragalus root¹³
• NAD+ Therapy¹⁴