Immunity, longevity and healthy aging

The US population continues to age rapidly, with about 18%, or one in every six Americans 65 years old or older.

By 2040, 22% of the population will be 65 or older. And people aged 90 and over are the fastest-growing segment of the American population.¹ As the U.S. ages, we need to look not only at lifespan, the number of years a person lives, but also quality of health as we age. Longevity is living a long and healthy lifestyle, essentially free of the chronic diseases and disabilities associated with aging. And in the desire for a long and healthy life, the role of our immune system cannot be overstated. Today, the average person in the U.S. can expect to live to 77.5 years but spend only 66.1 years in quality health.²

How influential are genetics?

Some people inherit genes that may shorten their lives or lead to early disability or dementia. We know, for example, that carrying a variant of the apolipoprotein E4 (APOE4) gene can increase the risk of Alzheimer’s disease (AD). About 25% of the U.S. population carries one copy of APOE4, which roughly doubles the risk of developing AD. People who carry two copies of APOE4 homozygotes are more likely to develop early AD (starting at age 55) and have a 60% lifetime risk of developing AD dementia by age 85.³

Your genes aren’t always your destiny. They may load the gun, but lifestyle pulls the trigger.

A recent study looked at 353,742 adults who participated in the U.K. Biobank project between 2006 and 2010 and whose health was tracked until 2021. Researchers used a polygenic risk score to determine a person’s overall genetic predisposition to a longer or shorter lifespan and found regardless of genetic risk, an unhealthy lifestyle is linked to a 78% heightened chance of dying early. However, a healthy lifestyle can offset the effects of life-shortening genes by 62%.⁴

In practical terms, someone age 40 at high genetic risk of a shortened lifespan could extend their life expectancy by several years if they adopted a healthy lifestyle (not smoking, regular physical activity, moderate alcohol, healthy weight, adequate sleep and good diet). The earlier your patients start to make healthy choices, the more significant the improvement.

Look at people with the APOE4 genetic variant, which predisposes them to AD. About 20% of the population carry the gene, but they account for about 40 to 65% of AD cases. In a prospective cohort study of 29,000 older adults in China, about 20% of participants carried the APOE4 variant.⁵ When researchers looked at memory loss and cognitive decline over 10 years, they found those with the APOE4 variant who followed a healthy diet and lifestyle had the same notably slower rate of decline as those who didn’t carry the variant and followed a healthy diet and lifestyle. A healthy lifestyle offsets the inherited risk of the gene variant to the point where the risk is the same as not having the variant. So, you can mitigate genetic factors with lifestyle.

Lifestyle changes: A look at diet and nutrition

Diet is the most influential place to start. It’s never too late to make dietary changes that increase longevity. A recent study looked at the diets of more than 100,000 participants spanning 30 years.⁶ The participants were in their 40s when they joined the study. Participants who followed healthy diets from their 40s onward were 43% to 84% more likely to be functioning well both physically and mentally at age 70 compared with those who did not. The diet most likely to lead to healthy aging had higher intake of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy. The ties between diet and healthy aging remained strong even when researchers accounted for physical activity and other factors.

The Mediterranean diet

Study after study⁷ has shown the Mediterranean diet pattern is an excellent way to support immune health. It provides balanced and varied nutrition that includes plenty of good fats, polyphenols, vitamins and trace minerals, such as selenium and zinc, all crucial for an active immune system. The diet helps maintain a healthy lifestyle, decreases the risk of metabolic and cardiovascular disease, reduces inflammation and promotes a healthy gut microbiome.

Protein

Older adults should consider adding more high-quality protein to their diets to support the immune system within the Mediterranean dietary pattern. Protein is essential for building and maintaining immune cells and antibodies and repairing damaged cells and tissues, particularly as the immune system ages. Current recommendations are 1 to 1.3 grams of protein per kilogram of body weight per day, slightly higher than the recommended amount of 0.8 grams per kilogram for younger people.

Zinc, selenium and magnesium

We often overlook the role of nutrients, such as zinc, selenium and magnesium, in building strong immunity. Zinc, for example, is considered a trace mineral. Still, it’s essential for cytokine signaling and the proper functioning of the pathways that trigger T cell and B cell proliferation in the face of infection. As a co-factor for many enzymes involved in immune cell function, zinc also plays a complex role in balancing pro- and anti-inflammatory immune processes. Zinc deficiency leads to overproduction of pro-inflammatory cytokines, reduced T-cell production and increased susceptibility to viral infection.

Omega-3s

People with high levels of omega-3 fatty acids live almost five years longer than those with the lowest levels.⁸ Low omega-3 levels also increase the risk of sarcopenia or age-related muscle loss.⁹ Omega-3 supplementation and dietary changes to include more fatty fish, nuts and seeds may help raise the index to a more favorable level.

Before making specific dietary or supplement recommendations, suggest patients have an omega-3 index test, a simple blood spot test to determine the percentage of EPA/DHA in their red blood cell membranes. A score of 8% or higher is ideal, yet most people in the U.S. score 4% or below, putting them in the highest risk zone for cardiovascular disease.¹⁰

Peptides

Age-related changes in immunity mean healing from injury and recovering from illness can be slower for older individuals, which can lead to inactivity, loss of fitness and poor nutrition from loss of appetite, which can then start a slow slide into worsening health. Select peptide supplements help speed healing and a return to regular activity. Peptides, short protein chains containing no more than 55 amino acids, are easily absorbed by the body and quickly enter circulation.

One highly effective peptide supplement is body protection compound 157 (BPC-157), sometimes called the “wolverine” supplement.¹¹ This synthetic peptide contains only 15 amino acids and was isolated in 1993 from a larger protein in human gastric juice. BPC-157 stimulates the body’s natural healing process by reducing inflammation, promoting tissue regeneration and new blood vessel formation, and possibly upregulating growth factor production.¹² 

Final thoughts

You play a pivotal role in the healthcare continuum, particularly in enhancing immunity and promoting healthy aging, by focusing on the body’s innate healing capabilities. Your expertise lies in employing noninvasive techniques that support immune function and fostering a holistic environment conducive to long-term health and wellness. As DCs, we are uniquely qualified to translate aging research into recommendations for our patients that not only target immediate issues but also contribute to the prevention of chronic conditions. Improving diet and assuming a healthy lifestyle can have a powerful impact on overall health and longevity for patients of all ages, but the sooner improvements start, the sooner they are felt and the more impact they have on longevity. Every patient encounter should be seen as an opportunity to provide accurate, actionable information about the importance of a healthy diet and lifestyle for longevity.

ROBERT G. SILVERMAN, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR, is a doctor of chiropractic, clinical nutritionist, national/international speaker, author of Amazon’s best-sellers Immune Reboot and Inside-Out Health and founder and CEO of Westchester Integrative Health Center. He graduated magna cum laude from the University of Bridgeport College of Chiropractic and has a master’s degree in human nutrition. The American Chiropractic Association Sports Council named Silverman Sports Chiropractor of the Year in 2015, and he is on the advisory board for Functional Medicine University. A thought leader and seasoned health and wellness speaker, he is frequently published in peer-reviewed journals and other mainstream publications and was the principal investigator in two Level 1 FDA laser studies. For more information, visit drrobertsilverman.com.

References

All accessed October 31, 2024.

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