aging

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A groundbreaking study published on June 4, 2025, in Nature Aging introduces a novel blood-based epigenetic clock designed to measure "intrinsic capacity" (IC)—the combined physical and mental abilities that underpin healthy aging. This innovative tool not only predicts all-cause mortality more accurately than previous epigenetic clocks but also offers a potential pathway to overcome regulatory challenges in aging research.(nature.com)

What Is Intrinsic Capacity?

Intrinsic capacity encompasses six key domains: mobility, cognition, mental health, vision, hearing, and vitality (including nutrition and strength). The World Health Organization introduced this concept to shift the focus from disease treatment to the maintenance of functional ability throughout life. (buckinstitute.org, nature.com)

How the IC Clock Works

Researchers developed the IC Clock by analyzing DNA methylation patterns—chemical modifications that influence gene expression—across 91 specific sites in the genome. Using data from over 1,000 participants in the INSPIRE-T cohort in France, they trained the model and then validated it with the Framingham Heart Study in the United States. The IC Clock outperformed earlier epigenetic clocks in predicting mortality and showed strong associations with immune function, inflammation levels, clinical outcomes, and lifestyle factors such as diet and physical activity. (insideprecisionmedicine.com, biocompare.com)

A Potential Regulatory Breakthrough

One of the significant challenges in aging research is the lack of standardized, scalable biomarkers that can reliably measure functional aging. The IC Clock addresses this gap by providing a quantifiable, molecular-level assessment of intrinsic capacity. This advancement could facilitate the approval of aging interventions by offering a clear, measurable endpoint for clinical trials. (insideprecisionmedicine.com, bioengineer.org, longevity.technology)

Making It Accessible: Dried Blood Spot Testing

To enhance accessibility, the research team is developing a version of the IC Clock that utilizes dried blood spot (DBS) samples. This approach simplifies sample collection and reduces costs, making it feasible for widespread use, including in low- and middle-income countries where healthcare resources may be limited. (bioengineer.org)

Implications for Healthy Aging

The IC Clock represents a significant step forward in personalized medicine and public health. By providing a reliable measure of functional aging, it enables early identification of individuals at risk of decline, allowing for timely interventions to maintain or improve intrinsic capacity. This tool holds promise for clinicians, researchers, and policymakers aiming to promote healthier, longer lives.(insideprecisionmedicine.com)

For more detailed information, you can access the full study here: (nature.com).(biorxiv.org)

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Harvard researchers have identified key dietary components that promote healthy longevity, emphasizing the importance of whole, minimally processed foods. Their findings suggest that specific food groups and nutrients can significantly impact aging outcomes.(hsph.harvard.edu)

🥦 Top Foods for Healthy Longevity

1. High-Quality Carbohydrates
A 30-year study involving over 47,000 women found that diets rich in whole grains, fruits, vegetables, and legumes were associated with a 37% greater likelihood of healthy aging. These foods provide essential fiber, vitamins, and minerals that support digestion, metabolic health, and immunity. Conversely, diets high in refined and ultra-processed carbohydrates were linked to poorer aging outcomes. (thetimes.co.uk)

2. Plant-Based Proteins
Incorporating nuts, beans, lentils, and tofu into daily meals offers nutrient-dense, blood-sugar-friendly options linked to better heart and metabolic health. These foods are not just side dishes—they're considered vital for promoting longevity. (superage.com)

3. Healthy Fats
Harvard's nutrition experts recommend consuming healthy fats, such as those found in olive oil, nuts, seeds, and fish. These fats are beneficial for heart health and should replace saturated fats like butter and trans fats found in many processed foods. (en.wikipedia.org)

4. Omega-3 Rich Fish
Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which help lower the risk of heart disease and may play a role in diabetes prevention. (superage.com)

5. Polyphenol-Rich Foods
Foods high in polyphenols, such as berries, dark leafy greens, and coffee, have antioxidant and anti-inflammatory properties that support healthy aging. Coffee, in particular, has been linked to lower risks for type 2 diabetes, heart disease, and some cancers. (hsph.harvard.edu)

6. Moderate Coffee Consumption
A Harvard study found that moderate consumption of caffeinated coffee (up to about 2.5 cups per day) may promote healthy aging in women. Each additional cup beyond 80 milligrams of caffeine daily was associated with a 2% to 5% higher chance of healthy aging. (nypost.com)

🧂 Foods to Limit or Avoid

• Ultra-Processed Foods: Diets high in ultra-processed foods are linked to increased risks of chronic diseases and may accelerate cellular aging. (scitechdaily.com)

• Red and Processed Meats: High intake of red and processed meats is inversely associated with healthy aging. Limiting these can reduce the risk of chronic diseases. (nature.com)

• Sugary Beverages: Consuming sugary drinks is associated with negative health outcomes. Water, tea, or coffee (with little or no sugar) are recommended alternatives. (nutritionsource.hsph.harvard.edu)

🥗 Recommended Dietary Patterns

Harvard's Alternative Healthy Eating Index (AHEI) emphasizes a diet rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats, while being low in red and processed meats, sugar-sweetened beverages, sodium, and refined grains. Adherence to the AHEI has been linked to a higher likelihood of healthy aging. (hsph.harvard.edu)

Similarly, the Mediterranean diet, characterized by high intakes of olive oil, vegetables, fruits, whole grains, and moderate consumption of fish and dairy, has been associated with reduced risks of chronic diseases and improved longevity. (en.wikipedia.org)

In summary, adopting a diet focused on whole, plant-based foods, healthy fats, and lean proteins, while limiting processed and sugary items, aligns with Harvard's recommendations for promoting healthy aging and longevity.

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