While genetics play a huge role in how long a person will live, increasing research, points out that even biology is a strong determinant of how long we will live, what we eat, how we move and how we sleep. In the quest for longevity, researchers have identified certain biomarkers, that are the measurable indicators in the body, that can offer a surprising insight, an actual glimpse into our long-term health and even lifespan.
Dr. Vassily Eliopoulos, longevity expert and MD from Cornell, paints the whole picture, informing us about five of the most overlooked biomarkers that are actually beneficial in knowing about our life span.
Here are five of the most powerful and proven biomarkers that may help predict how long one can live and how well we age:
It is a simple blood test that can tell about the risk of a cardiovascular (heart or blood vessel) related disease. ApoB is a protein found on the surface of lipoprotein particles that carry the cholesterol through our blood stream. The bad cholesterol, LDL, has long been associated to the risk of heart related ailments, and research shows this as well, but ApoB is actually a more precise and predictive marker of cardiovascular health.
How does it work: Each ApoB-containing particle can contribute to plaque buildup in the arteries and slightly elevated levels suggests a higher number of these atherogenic particles, which increases the risk of strokes or heart diseases. Lowered ApoB, is often achieved through diet, exercise or medication, but should be only taken after approvals from doctors.
Fasting insulin is a key indicator and an early warning sign for pre-diabetes, type 2 diabetes, and metabolic syndrome as well. Its levels offers us a window for the body's metabolic health and insulin sensitivity. It so happens that when our cells become resistant to insulin, a hormone that helps shuttle glucose into cells, the pancreas often compensates by producing more. Over time, this leads to elevated fasting levels.
Why it matters so much for longevity purposes: Chronically high insulin levels are linked to obesity, inflammation in the body (that being said, is a building block for many diseases) and increased risk of cardiovascular diseases. Keeping fasting insulin levels low (ideally under 5 µIU/mL), is associated with better metabolic flexibility. This test requires fasting for 8-12 ours, consuming only water during that period.
HS-CRP is a marker of systemic inflammation in the body, meaning that even these levels reach at a chronic stage, it becomes a major driver of aging and many diseases as well. While some level of inflammation is normal, especially in response to injury or infection. Shocking to know that inflammation can also become the driver of more fatal diseases such as cancer, Alzheimer's and heart disease.
How and why it matters: CRP offers insight in the body silent inflammation values. Numbers play a huge role when it comes to inflammation, under 1 mg/L are considered low risk, 1–3 mg/L moderate, and over 3 mg/L high risk. It is easily managed by diet, stress reduction, exercise and even sleep (quality and quantity) can help keep the CRP levels in check
Ever heard the better you breathe, the more you live? Well, this concept applies here. VO₂ Max measures the maximum amount of oxygen the body uses during intense exercise, which is a strong indicator of cardiovascular fitness and overall endurance. Unlike other biomarkers, this is not measured with a simple blood test, but through intense exercise in clinical or athletic setting.
Why: A higher VO₂ max is consistently associated with lower risk of all-cause mortality. In fact, it's one of the most reliable predictors of longevity. You can improve your VO₂ max through consistent aerobic training like walking, running, cycling, or swimming. Even small gains in fitness can have huge impacts on health and lifespan.
GGT is a liver enzyme that helps transport amino acids and plays a role in the body’s detoxification processes. While commonly used to assess liver function, elevated GGT levels are increasingly linked to oxidative stress, metabolic dysfunction, and increased mortality risk, even when other liver markers are normal.
Why it matters: High GGT, may indicate exposure to environmental toxins, alcohol overuse, or hidden liver stress. Keeping GGT in a healthy range can be achieved through limiting alcohol intake, avoid consuming processed food items and packaged food, manage weight and even consuming foods that can detox the liver (proper hydration and a nutrient-dense diet.
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