Epigenetics refers to how your diet, lifestyle, behaviors, and environment affect how your genes work (i.e., how they express themselves).

When you change these factors, the expression of genes can be altered, which in turn can affect DNA and overall health.

Research from the Sinclair Lab has demonstrated that aging is primarily due to the loss of epigenetic information. They've been trying to figure out which genes are important for aging, and they found that specific genes, like SIRT1, SIRT2, and so on, play a big part.

One thing they all have in common is that they all require nicotinamide adenine dinucleotide (NAD), a coenzyme that is essential for metabolism. It is required for DNA repair as well as mitochondrial health and function.

So, what is the significance of this study? It helps us understand a critical aspect of the aging process that Sinclair discovered.

Aging, as previously stated, is defined as the loss of epigenetic information. This happens when genes are exposed to information from their surroundings that is radically different from what they are programmed to respond to on a regular basis.

And nowhere is this discrepancy between the interaction of genes and environment more evident than in modern life.

Chronic stress, processed foods, social isolation, an excess of technology, pollutants, and other modern-day stressors send messages that genes are not accustomed to processing.

These signals accelerate aging by interfering with the function of SIRT1 and other age-related genes, causing NAD levels to fall and leading to cellular damage.

But you don't have to settle for poor health. And a good place to start is to apply some important lessons from the world's oldest cultures.

As mentioned earlier, Blue Zones refer to areas where people consistently live long lives, typically 90 years or more. And that's not just a few people; almost all people in these areas live happy and fulfilling lives late in their lives with excellent health! 

Dan Buettner and colleagues discovered five areas where this is the case:

Daily exercise plays an important role in increasing NAD levels in the body, particularly in the mitochondria. As a result, it is one of the most natural ways to slow aging and improve health, according to the Sinclair model.

Having said that, people who live in blue zones do not exercise in the traditional sense. Instead, daily exercise is simply a part of their daily lives. Gardening, walking around the neighborhood, carrying items, pushing wheelbarrows, and so on.

Natural movements are sufficient to keep them healthy, fit, and strong in old age. Most people can perform physical labor well into their 80s and 90s because they have done it their entire lives.

Exercise is something that people in Blue Zone cultures enjoy doing. It usually entails daily walking, in stark contrast to those who despise exercise and avoid it at all costs, or who make it a chore at the gym.

Exercise should be something you enjoy doing and something that adds value to your life and it's critical to find small ways to incorporate exercise throughout the day, such as taking the stairs and walking around the office or home every thirty minutes. These minor details add up over time.

The general rule is that every 30 minutes of sitting, 3 minutes of movement is required.

And people in blue zones have two key factors that help them develop a positive attitude: having a goal and shifting down a gear every day.

Goals are even referred to differently in these cultures, such as "Ikigai" in Okinawa and "plan de Vida" in Nicoya. Instead of blindly following others or doing something they don't want to do for money, they try to make a living by pursuing their passions.

As a result, they have a higher level of positivity, optimism, and joy, all of which are important factors in living a high-quality life. A high proportion of older adults in the Blue Zones report feeling optimistic and positive on a regular basis.

Prayer, remembering loved ones, naps, happy hour, and meditation are all common activities. And these practices are not carried out on a sporadic or "when I have time" basis. Instead, they are purposefully incorporated into daily life, resulting in less stress and improved mental, emotional, and physical health.

It stands to reason, given that chronic stress is a significant trigger for inflammation, which is a risk factor for the majority of chronic diseases. Increased blood pressure, chronic infections, low libido, poor cardiometabolic health, and nearly every other health issue

That is precisely why many people today have health problems: they are constantly pressed and do not give their bodies a break.

So, if you're one of those stressed-out people, it's critical that you take it easy every day in some way. As previously stated, there are numerous ways to accomplish this. Choose something you enjoy and can do quickly.

None of these Blue Zone cultures overeat, and they give the brain enough time to process the sensations of fullness and satisfaction.

That's most likely why these people aren't overweight and have been in great shape for the majority of their lives. Instead of feasting quickly and eating for hedonistic pleasure, these people enjoy their meals slowly and only eat what they need. Having said that, they don't limit themselves unnecessarily.

They appear to have a more natural relationship with food than the majority of people.

Fruits and vegetables, whole grains, beans, nuts, and seeds are among the foods that contain an abundance of nutrients that slow the aging process, restore health, and promote vitality and longevity. A plant-based diet also contains numerous health-promoting compounds, such as carotenoids, phenols, alkaloids, and phytosterols.

If you've been told that carbs are bad for you, you should know that this is simply not true. These Blue Zones all consume a lot of carbohydrates. In fact, Okinawans get 90% of their calories from carbohydrates! They are, however, all healthy, high-fiber, nutrient-dense carbs. That is crucial.

Furthermore, many of the foods they consume are grown in their own gardens or fields. If not, they are still sourced locally and organically. Meat, eggs, and dairy products are still consumed, albeit in smaller quantities. And portions are kept small, typically 3 to 4 ounces of meat, poultry, fish, or other protein.

Dairy is typically produced by sheep or goats rather than cows, all of which are grass-fed and species-appropriate.

Even the animal foods they consume are far healthier than those consumed in Western societies. The animals have much higher omega-3 fatty acid levels than conventionally raised animals because they are grass-fed and/or pasture-raised. The same is true for the wild-caught fish they eat. Hormones, antibiotics, and other unnecessary substances and chemicals are not present.

Alcohol is typically consumed in the early evening, with no more than two drinks, and with family and friends, as well as a meal. Typically, this is done with food.

It's not a license to drink as much as you want, but moderate drinking appears to be beneficial in the right circumstances.

As with most things, context is key.

In essence, almost all are religious, prioritize their loved ones, and have strong friendships and social groups.

It makes no difference to religious communities what religion or faith they practice. It's all about having a sense of belonging, being supported by others, and discovering a deeper meaning to life.

Attending faith-based services several times a month can increase one's life expectancy by up to 14 years.

Grandparents and great-grandparents, for example, frequently live in or near their families' homes.

And the majority of people are expected (and want) to commit to a life partner. They also devote a significant amount of time to ensuring that their children are raised properly, and they place a high value on lovingly raising them.

These groups do not have to be large, and can be as small as three people, but the quality of the social groups makes them extremely beneficial.

Friendships can last a long time and improve your health in a variety of ways, including increased positive emotions.

Furthermore, it is widely acknowledged that the people you spend the majority of your time with have a significant influence on your habits, so if everyone in these groups practices healthy behaviors, they are far more likely to do so throughout their lives.

None of this is particularly novel. But, in today's world, how many people can say they do all of these things? Can you?

After all, religious attendance is steadily declining. People are increasingly distancing themselves from their families. Divorce has affected many families, and children are frequently raised by only one parent.

Furthermore, an increasing number of people are relying on social media for social interaction. While these interactions can lead to real-life friendships, they cannot replace face-to-face interactions. It is unsurprising that people, particularly young adults, experience higher levels of anxiety, sadness, and loneliness than previous generations.

And, contrary to popular belief, the majority of what is currently taking place is unhealthy. And it will almost certainly not result in increased longevity. One disadvantage of modern society is that it can contribute to increased stress, a lack of fulfillment, loneliness, and a lack of social support, which is the polar opposite of what the human body requires to thrive.

Fortunately, because these practices and elements are simple and well-known, they are simple to implement.

Daily exercise is easy to incorporate into your life by going for a walk in the park, gardening, playing with your children, and so on.

In terms of finding a purpose in life, there are numerous ways to earn a living today. There are numerous free and paid courses, classes, certifications, and other opportunities to learn more about and improve your skills in areas that are important and rewarding to you.

Downshifting and stress reduction are simple to implement through daily mindfulness and meditation sessions (even if they are only 10 minutes! ), sitting in nature, praying, and/or spending time with friends and family.

A plant-based diet is also relatively simple to follow. Anyone can make a positive change by eating more fruits and vegetables, beans, nuts, whole grains, and less processed foods. If fresh fruits and vegetables are out of your price range, you can substitute canned or frozen foods. Frozen vegetables and fruits can be more nutritious than fresh.

And, if possible, try to buy locally at your local farmer's market. This applies not only to fruits and vegetables, but also to meat, eggs, and poultry. The Blue Zones are very good at growing food in an environmentally friendly way, and there is a growing movement in the United States to do the same.

Concerning connection, there are many churches and faith-based organizations throughout the country, and there is almost certainly one near you. It has never been easier to find like-minded people to start a group with, whether you belong to a less common faith or religion or aren't religious but have spiritual leanings. Volunteering or joining an organization is another excellent option.

Prioritizing family and friends should also be simple. Take a step back from your hectic schedule and begin prioritizing spending quality time with the people you care about. Many people are preoccupied with work or other obligations, but making a conscious effort to spend time with them is all that is required. Spending time with family and friends should be simple because it produces pleasurable experiences.

Some steps may necessitate political, legal, and/or environmental changes in your community but there is always something you can do. Simply take a step in the right direction and continue to make healthier choices as you are able.