Your cells hold the key to healthy ageing

New mitochondria research reveals how epigenetics may help close the gap between lifespan and healthspan and what you can do to influence your biological clock.

If you’ve ever wondered why some people feel young in their 60s or old in their 40s, you’re onto something. Science now tells us that your “biological age” — how your cells and tissues are really functioning — might not match the number on your next birthday cake. The good news is that there’s plenty you can do to stay strong so your body can age well, not just age.

Genomics and the future of ageing well

Right now, there is a transition happening in healthcare: moving away from the age-old reactive model of waiting for a health issue to appear before treating it, to a proactive and preventative framework of health and wellbeing.

This transition has come about via functional genomics. Whereas conventional medicine enters after-the-fact to help with treatment, functional genomics supports preventive healthcare as it manages symptoms and abnormalities before they appear. Functional genomics essentially informs how “at-risk” your genes make you, providing insights into possible factors that could affect your health before the signs and symptoms appear.

Your DNA contains some of the most crucial information about how your body metabolises food, responds to exercise and fends offhealth conditions.

Understanding these influences, and the interplay they have with your genetic map, enables you to work on overall wellness, reduce the risk of key health conditions and live life, ageing with energy and happiness.

In my clinic, I’ve seen how powerful it can be to give patients insight into their genetic makeup to help them feel more connected to the rationale behind their daily habits and, as a result, make changes where necessary.

The future of healthcare and healthy ageing is in our DNA, with genomics and epigenetics being used to create personalised treatment plans for people.

Healthy ageing is about adding life to your years We now have clear clinical signals that, biologically, ageing is something we can influence. By addressing the underlying drivers — such as mitochondrial efficiency, inflammation and oxidative stress — we can potentially change the course of ageing by not just extending lifespan, but also healthspan, so later years are spent in a healthier state.

When we understand how our cells age, we’re in a better position to support them. It’s really about working with your body’s natural systems to maintain strength, energy and resilience over the decades so you can age well. As I often remind my patients: healthy ageing isn’t just about adding more years to your life, it’s about adding more life to your years.

How Mitochondria Drive the Way You Age

Your body is made up of around 37 trillion cells, each one bustling with activity to keep you functioning each day. Inside nearly all these cells sit “energy factories” called mitochondria. These powerhouses fuel the chemical reactions taking place in our cells, providing energy to every organ and system, impacting cardiovascular health, cognition, energy, muscle function, fertility and optimal wellbeing.

Often people equate health to their energy levels because when you have loads of energy, you feel good. So, when you think of energy, think of your mitochondria.

Mitochondria rely on oxygen and nutrients to make energy and are concentrated in organs that need a lot of energy to perform, such as your heart, brain, muscles and reproductive cells. When mitochondria start to falter, you may begin to notice subtle shifts, which we associate with getting older, such as less stamina during exercise, brain fog or slower memory recall, and needing an afternoon nap just to get through the day.

Supporting your mitochondria plays a huge role in maintaining not just your energy, but also your cardiovascular health, cognitive function and overall resilience as you age.

Mitochondria and Ubiquinol: The Cellular Energy Partnership

Here’s where it gets interesting. Your mitochondria rely on ubiquinol, a naturally occurring antioxidant found in every cell of the body, to produce adenosine triphosphate (ATP), your main source of cellular energy. It also plays a vital role in neutralising oxidative stress, helping to protect cells from freeradical damage.

As we age, however, our natural levels of ubiquinol begin to decline. This can make it harder to sustain energy and may increase cellular vulnerability to oxidative stress.

What’s more, the stresses and strains of modern life, with increased exposure to oxidation, may also impact the body’s ability to maintain optimal ubiquinol levels. When this happens, the efficiency of our mitochondrial function can decline, impacting everything from stamina and recovery to how well your body handles stress at the cellular level.

In short, ubiquinol isn’t just a player in the energyproduction process, it’s a vital component that contributes to how well your cells adapt, recover and perform over time to keep your mitochondrial function

Can you turn back your biological clock?

Emerging science suggests you can influence how well and how slowly you age. A new 45-participant pilot study analysed the effects of various nutrition and lifestyle-based interventions on epigenetic ageing markers. Part of the study also looked at mitochondrial health, powered by the naturally occurring antioxidant ubiquinol. The results indicated promising shifts in biological age after just three months, with the most consistent gains appearing post-trial after the 12-month mark, likely due to extended participation.

Cellular support

While ageing is natural and inevitable, how rapidly it unfolds, and how well you maintain your vitality, is something you can help influence. Here’s what you can start doing right now:

• Eat for your cells: Eat a wholefood diet rich in colourful vegetables (six-plus servings daily), adequate protein tailored to your body weight, whole grains, healthy fats and fermented foods. Beyond macronutrients, this is about supporting mitochondrial function and signalling your DNA to promote long-term cellular health.
• Move with intention: Aim for 30 minutes of daily movement, including three strength sessions per week. Strength training is especially important with age as it boosts mitochondrial biogenesis, ATP production, metabolic health and physical function.
• Prioritise sleep quality: Aim for seven-eight hours of sleep per night. Quality sleep is crucial for maintaining metabolic health, cognitive function and a healthy mood.
• Manage stress: Practising meditation, yoga or deep-breathing exercises can lower stress levels, reduce inflammation and improve mood and mental health.
• Be social: Maintaining strong social connections and engaging in community activities can improve mental health and reduce the risk of cognitive decline and other age-related health conditions.