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8 Factors to Improve Your Epigenetics and Reduce Aging


One of the most exciting things about epigenetics research and DNA methylation is that epigenetic patterns are modifiable, and methylation sites appear to adjust rapidly to environmental inputs.


Epigenetics is the study of changes in gene expression that do not involve alterations to the underlying DNA sequence. These changes can be influenced by various factors such as environment, lifestyle, and aging itself. 


In terms of aging, epigenetics plays a significant role in regulating the expression of genes involved in the aging process. As we age, our epigenetic marks, such as DNA methylation and histone modifications, can change. These changes can affect how genes are expressed, which in turn can impact various biological processes associated with aging, such as cellular senescence, inflammation, and DNA repair. 

  1. Diet: Biological aging nutrition research suggests that a nutrient-dense diet high in fruits, vegetables, lean protein, and whole grains can lower your biological age. In addition, patients should limit their intake of sugar, alcohol, and “chemical foods” (aka. processed, packaged foods).

  2. Exercise: Research into biological aging has identified a connection between excessive activity levels and lower biological age. There seems to be a healthy amount of exercise that is most effective for reducing biological age – not too little and not too much. Focus on aiming for 30 minutes of activity 5 days a week.

  3. Stress: Biological age appears to increase with both physical and psychological stress., Incorporating ways to manage and mitigate stress, including mindfulness meditation, can significantly impact your biological age.

  4. Sleep Habits: If you’re struggling to get good quality sleep, it may negatively impact your health and longevity and increase your biological age.  Quality sleep is vital to your health, and if you get improved deep sleep, in particular, it can positively impact your biological age. It’s during deep sleep that our bodies restore, revitalize, and repair damaged cells and tissues.

  5. Physical Environment: Environmental toxins found in food, personal care items, air, soil, water, and dirty electricity present a real threat to your biological age. You can reduce your biological age by avoiding or reducing your exposure to common environmental toxins.

  6. Bioidentical Hormone Optimization:  A pivotal study in 2009 by 3 U.S. researches, suggested bioidentical hormones improve telomere length, improving protection on our genes.  These physicians won the Nobel Prize in Medicine.

  7. Growth Hormone Peptides: Peptides are small proteins buildup of less than 50 amino acids. These compounds exert a variety of functions in the human body and are able to modulate epigenetic mechanisms.  Currently research is exploring the use of peptides and epigenetic protection.  Dr. Birken takes an amino acid supplement before bed but growth hormone peptide injections, including the oral ibutamoren, may improve growth hormone levels as well.

  8. Supplements:
    Dr. Birken recommends the following supplements: Vitamin D, Indole Forte, B Complex, Turmeric, Omega 3 Fish Oil, Berberine and Amino acids

Overall, epigenetics provides a mechanism through which environmental and lifestyle factors can influence the aging process by altering gene expression patterns. Understanding these epigenetic changes may lead to new strategies for promoting healthy aging and preventing age-related diseases. 


To learn more about healthy aging, schedule a consultation with a health advisor today.