This Diet Can Reduce Your Epigenetic Age

01 Oct This Diet Can Reduce Your Epigenetic Age

Posted at 07:39h in News by

Ageing doesn’t have to be just about getting older; it’s about how well our cells age along the way. Recent research shows the food we eat can slow the biological ageing process at a cellular level, giving us a real chance to enjoy longer, healthier lives. This study published in JAMA Network Open found that a nutrient dense, low sugar diet can reduce your epigenetic age. This recent research further highlights the impact of what we eat on the speed at which our body ages.

WHAT IS EPIGENETIC AGE?

Epigenetic age refers to a biological age estimate based on modifications to a person’s DNA in response to environmental factors, including diet, lifestyle, and exposure to toxins. This is different to our chronological age, which is the time that has elapsed since we were born. By analysing DNA methylation patterns, scientists can estimate how “old” a person’s cells are in biological terms. Think of your body’s cells like a car engine. Over time, wear and tear builds up, but this ‘wear’ isn’t just about how many years pass. It’s about how lifestyle and environment affect your cells’ ‘age.’ Scientists measure this as epigenetic age, a powerful glimpse into your true biological clock. Epigenetic age can provide insights into a person’s overall health, ageing process, and potential longevity. Our epigenetic age often correlates with the risk of age-related disease.

NUTRIENT DENSE, LOW SUGAR DIET CAN REDUCE EPIGENETIC AGE

In a study of 342 women in their late 30s, researchers analysed diets and epigenetic age markers. They discovered that a higher intake of essential nutrients and adherence to healthy dietary patterns, like the Mediterranean diet (that’s vegetables, olive oil and quality proteins, rather than pizza and pasta!), correlated with a younger epigenetic age. Conversely, higher added sugar intake was linked to accelerated epigenetic ageing. The Mediterranean diet focuses on fresh vegetables, fruits, whole grains, nuts, legumes, healthy fats like olive oil, moderate fish and poultry, and limited red meat and sweets. It’s less about rigid rules and more about wholesome, balanced meals rich in nutrients.

These associations remained significant even after considering overall diet quality, highlighting the importance of both increasing nutrient dense foods and reducing sugar consumption for cellular health.

While this finding isn’t surprising, it’s yet another piece of evidence linking what we eat to our longevity. 

HOW TO EAT TO SLOW YOUR BODY’S AGEING PROCESSES

  • Base your diet on nutrient dense, whole foods as much as possible.
  • Create balanced meals that provide an ideal macronutrient intake.
  • Ensure an optimal protein intake. Protein is particularly important for helping preserve muscle mass as we age.
  • Choose healthy, anti-inflammatory fats like olive oil over refined seed oils, deep fried foods and trans fats.
  • Eat a diverse range of different plant foods. 30 plant foods a week has been shown to promote gut health and a diverse gut microbiome.
  • Avoid sugar and refined, starchy carbohydrates which break down quickly into simple sugars.
  • Avoid ultra processed foods.

EPIGENETIC AGE FAQS

Q: How soon can I expect changes in my epigenetic age if I improve my diet?

A: Changes in epigenetic age happen gradually and require consistent lifestyle adjustments. Studies suggest that with sustained healthy eating patterns over several months to years, you may see improvements in biological markers of ageing. Diet is one key factor; combining it with exercise and stress management can enhance results.

Q: Can dietary supplements replace healthy foods to reduce epigenetic ageing?

A: Whole foods like fruits, vegetables, nuts, and quality proteins offer a complex mix of nutrients, fibre, and antioxidants that supplements alone can’t fully replicate. While some supplements may support health, they should complement, not replace, a nutrient-dense, whole-food diet.

Q: Does exercise impact epigenetic age as well?

A: Yes, regular physical activity has been shown to positively influence epigenetic markers related to ageing. Exercise helps improve overall cellular function, reduce inflammation, and support healthy metabolism, making it a powerful partner to good nutrition for slowing biological ageing.

Q: How important is reducing sugar intake for epigenetic age

A: High added sugar consumption is linked to accelerated epigenetic ageing because it contributes to inflammation, insulin resistance, and metabolic stress. Reducing sugar helps protect your cells from damage and supports more youthful DNA methylation patterns.

Q: Are there specific foods I should focus on to slow my biological ageing?

A: Focus on nutrient-dense, whole foods such as leafy greens, colourful vegetables, berries, nuts, seeds, legumes, whole grains, olive oil, and quality proteins like fish and poultry. These foods provide antioxidants and anti-inflammatory compounds that support cellular health.

Q: Can stress or environmental factors affect my epigenetic age?

A: Yes, stress, pollution, smoking, and other environmental exposures can accelerate biological ageing by causing DNA damage and altering epigenetic markers. Managing stress through mindfulness, adequate sleep, and reducing toxin exposure complements dietary efforts.

Q: Is it ever too late to start improving my diet for epigenetic benefits?

A: It’s never too late to begin making healthier lifestyle choices. While starting earlier offers more potential benefit, positive changes at any age can contribute to slowing the biological ageing process and improving overall health.

Q: How can working with a nutritionist help me with epigenetic ageing?

A: A nutritionist provides personalised guidance to optimise your diet based on your unique health needs and goals. They offer tailored meal planning, motivation, accountability, and expert support to help you make sustainable changes that promote healthy ageing at the cellular level.

WORK WITH US

Many of the clients we work with appreciate how vital good nutrition is for health and wellbeing, yet they struggle to consistently commit to the diet and lifestyle habits they know best support them. It can be a challenge when we live busy lives. Taking charge of our health and wellbeing can easily slip to the bottom of our list of priorities, even though we know it’s important.

We are a team of nutritionists who specialise in weight loss, metabolic health and healthy ageing. If you feel as though you could benefit from personalised advice from an expert, along with ongoing support and accountability to ensure you stay committed, we can help. You can use this link to book a complimentary call today to find out more. 

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

JULIE GOUGH


Julie Gough is a BANT registered nutritionist and certified health coach specialising in weight loss and hormonal health. She works with clients to address issues such as PMS, thyroid disorders, weight gain, and menopause symptoms. 


Drawing from her own health journey, Julie provides personalised nutrition advice combined with mindset coaching. She takes a functional medicine ‘root cause’ approach to helping clients overcome their health and weight challenges. 


Julie is passionate about empowering women to take control of their health and regain their energy and wellbeing long term.


To enquire about working with Julie, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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