Short & Sweet

Epigenetic “clocks” are a new type of biochemical test that can be used to estimate your biological age, which can be different than your chronological age. They do this by looking at your DNA’s level of methylation, which is a process that occurs over time in response to the abuse that social, behavioral, and environmental forces have on our bodies. These biochemical “clocks” are able to measure amounts of DNA methylation and altered gene and protein expression patterns that characterize aging and chronic disease. 

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The good news is that in the past few years, research has shown that these epigenetic changes to our DNA are modifiable! 

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So far, efforts to halt or reverse these epigenetic changes have centered on lifestyle factors including diet, inspiring the idea of an “ideal epigenetic diet”. 

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Studies have found that healthy diet patterns (which emphasize consumption of fruits, vegetables, whole grains, nuts and seeds, and legumes) are associated with slower epigenetic aging. Plant-based diets are likely to be effective in preventing and reversing the epigenetic changes and harmful processes associated with aging, disease, and decline.

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A recent study in JAMA Network Open showed that healthier diets were associated with decelerated epigenetic aging, as measured by a newer epigenetic “clock”. How is it that our diets affect our DNA? Because plant-based diets are high in bioactive nutrients, anti-oxidants and phytotherapeutic compounds and of course naturally low in highly processed, high fat, and nutrient-poor foods. This combination appears to be protective against a lot of processes we see with aging: chronic inflammation, oxidative stress, intracellular trash accumulation, and disrupted intracellular signaling.

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This specific study also looked at the effect of added sugars in our diet. It turned out that each 1 gram increase in added sugar intake was associated with a small but statistically significant increase in measurable epigenetic aging. 

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Importantly, the detrimental effect of added sugar was noted even in the presence of a healthy diet. We know that sugar is pro-inflammatory and is an oxidative agent that has been implicated in cancer as well as cardiometabolic diseases. So while eating foods with added sugar may remind us of our youth, we shouldn’t be too surprised that it actually makes us older. From now on, when someone says “short and sweet”, let’s hope they aren’t referring to your life…

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At Wisconsin Cardiology Associates, we counsel our patients to aim for a healthy, plant-based diet, emphasizing fruits, vegetables, beans, lentils, whole grains and nuts. Have questions about the best way you can prevent heart disease? Call us and make an appointment for a consultation.

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Chiu DT et al. JAMA Netw Open. 2024;7(7):e2422749

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