Aging is a phenomenon common to all living organisms, but the rate at which it progresses and how its effects manifest vary from person to person. Recent research has revealed that the aging process is determined by the interaction of genetic and environmental factors . In particular, by utilizing genetic testing, it is possible to predict one’s own risk of aging and the possibility of age-related diseases, and take appropriate preventive measures.
In this article, we explain the types of genes involved in aging, what genetic testing can reveal, and specific ways to slow down the aging process.
1. What are the genetic factors of aging?
Aging is caused by a decline in the function of cells and tissues. This process involves DNA damage, decreased mitochondrial function, accumulation of inflammation, hormonal changes , etc. Genetic testing can provide a detailed analysis of how these factors affect the body.
(1) The relationship between telomeres and aging
Telomeres are DNA sequences at the ends of chromosomes that shorten with each cell division. When telomeres fall below a certain length, cells become senescent and lose their ability to make new cells.
Related genes
TERT (telomerase reverse transcriptase) gene : This gene encodes an enzyme that repairs telomeres, and mutations in this gene lead to accelerated aging.
TERC (telomerase RNA component) gene : Regulates telomerase activity and is involved in maintaining telomeres.
How to maintain telomeres
Consume foods with antioxidant properties (blueberries, green tea)
Make moderate exercise (walking, yoga) a habit
Manages stress and reduces excess cortisol
(2) Mitochondria and energy metabolism
Mitochondria are organelles that produce energy within cells and are deeply involved in aging. When mitochondrial function declines, the cell’s energy supply becomes insufficient, accelerating aging.
Weight training three times a week → Maintains muscle strength and promotes growth hormone secretion
7-8 hours of sleep per night → Maximize secretion of growth hormone and melatonin
Stress management (meditation, yoga) → Prevents excessive secretion of cortisol and slows down aging
The relationship between hormones and genes that affect aging
Hormones play an important role in maintaining homeostasis in the body and also have a significant impact on the aging process. Changes in hormone balance are a natural part of aging, but the effects vary from person to person depending on your genes. Genetic testing can help you understand your hormone secretion tendencies and develop the best strategy to slow down the aging process.
(1) Relationship between growth hormone (GH) and genes
Growth hormone (GH) plays a role in promoting muscle growth, fat burning, and cell repair, and its secretion amount decreases with age. There are genetic individual differences in GH secretion ability and sensitivity.
Related genes
GHR gene (growth hormone receptor) : Determines sensitivity to growth hormone; if there is a mutation, the effect of GH is reduced.
IGF1 gene (insulin-like growth factor-1) : Supports the function of GH, and mutations in this gene make it difficult to maintain muscle mass.
How to Activate Growth Hormone
Eat a high-protein diet (meat, fish, eggs, soy products)
Ensure adequate sleep (especially deep non-REM sleep)
Incorporate weight training and HIIT (high-intensity interval training)
(2) The relationship between cortisol (stress hormone) and genes
Cortisol is a hormone that acts as a defense against stress, but chronically elevated levels can accelerate aging by shortening telomeres, impairing mitochondrial function, and destroying muscle tissue .
Related genes
NR3C1 gene (glucocorticoid receptor) : Determines whether or not you are susceptible to the effects of cortisol.
FKBP5 gene : Involved in the regulation of cortisol, and mutations in this gene result in altered sensitivity to stress.
How to Manage Stress Hormones
Incorporate meditation and deep breathing into your daily routine
Support adrenal health with magnesium and B vitamins
Incorporate moderate exercise (walking, yoga) to suppress excess secretion of cortisol
Targeted anti-aging measures using genetic information
The rate at which aging progresses and how it affects you is largely determined by your genes. Here we will introduce the best anti-aging methods for each gene type.
(1) Measures for people at high risk of skin aging
Skin aging is influenced by UV rays, oxidative stress, and collagen breakdown, and some people are more susceptible to these effects depending on their genotype.
High-risk genes
COL1A1 gene mutation → collagen synthesis is reduced, making wrinkles more likely to occur
MC1R gene mutation → Susceptible to UV damage and prone to blemishes
Prevention measures
Take Vitamin C (citrus fruits, paprika) and collagen supplements
Uses sunscreen (SPF50+) and antioxidant ingredients (green tea, polyphenols)
Use skin care products that contain niacinamide or retinol
Advances in genetic testing are making it possible to design personalized anti-aging programs.
Custom Anti-Aging Examples
item
Genotype
The best approach
Skin aging
COL1A1、MC1R
Vitamin C, UV protection, antioxidant care
Muscle strength and bone density
ACTN3、VDR
Strength training, Vitamin D intake, protein supplementation
Cognitive function
APOE4、BDNF
DHA/EPA intake, brain training, antioxidant foods
Stress tolerance
NR3C1、FKBP5
Meditation, magnesium intake, and moderate exercise
Point：
Knowing your genotype can help you tailor anti-aging strategies more effectively
Enabling evidence-based lifestyle choices
A practical guide to using genetic information to prevent aging
Aging is an inevitable phenomenon, but by utilizing genetic testing, it is possible to find preventive measures that suit your body and slow down the speed of aging. Here, we will delve deeper into specific anti-aging strategies based on genetic information.
Telomere shortening is one of the major factors in aging, and different genotypes affect the rate at which telomeres are shortened. Knowing the genes involved in protecting telomeres can help us take optimal measures.
Strategies for maintaining telomeres
(1) Nutritional protection of telomeres
Eat foods rich in antioxidants (blueberries, pomegranate, dark chocolate)
Take in plenty of omega-3 fatty acids (salmon, flaxseed oil)
Eat foods that contain magnesium, zinc, and B vitamins
(2) Exercise maintains telomeres
Aerobic exercise (walking, jogging, cycling) at least three times a week
Resistance training to prevent muscle loss
Reduce cellular stress with yoga and stretching
(3) Stress management and improved sleep quality
Incorporating meditation and mindfulness into your daily routine
Get 7-8 hours of quality sleep
Avoid blue light and regulate your body clock
2. Control of oxidative stress and inflammation
Oxidative stress and chronic inflammation are factors that accelerate aging, and genetic susceptibility to inflammation varies. By incorporating foods high in antioxidants and appropriate exercise, these effects can be minimized.
How to reduce oxidative stress
(1) Eat foods rich in antioxidants
Consciously consume vitamin C (citrus fruits, paprika) and vitamin E (nuts, avocado)
Polyphenols (green tea, cacao, red wine) reduce oxidative damage
Eat foods that increase glutathione (broccoli, asparagus)
(2) Establishing an anti-inflammatory lifestyle
Make moderate exercise a habit and enhance the body’s anti-inflammatory functions.
Avoid processed foods and excess sugar
Regular fasting helps refresh cells
3. Genotype-based beauty and anti-aging strategies
Your genes affect the rate at which your skin ages and your risk of developing wrinkles and sagging skin. By utilizing genetic testing, you can develop a skin care and beauty strategy that is tailored to your skin type .
Genotype-specific skin care approaches
Genotype
Skin characteristics
Recommended beauty strategies
COL1A1 mutation present
Collagen breaks down quickly
Skin care products containing vitamin C and peptides, and collagen supplements
MC1R mutation present
Vulnerable to UV damage
Contains high SPF sunscreen and antioxidant serum (vitamin E, ferulic acid)
MMP1 mutation present
Wrinkles easily
Uses retinol and niacinamide to inhibit collagen breakdown
Anti-aging measures from the inside
(1) Dietary protection for the skin
Actively consume foods that increase elastin (eggs, salmon, tofu)
Include foods that contain hyaluronic acid (natto, okra) in your diet.
Be aware of vegetables and fruits that contain vitamins A, C, and E
(2) Regulating hormone balance
Women should consume appropriate amounts of estrogen-supplementing foods (soybeans, pomegranate)
Men should eat foods that support testosterone (red meat, nuts)
4. Genotype-specific strategies to maintain cognitive function
Cognitive function declines with age, but the speed at which it declines varies depending on genetic factors. By adopting an appropriate diet and lifestyle, it is possible to maintain cognitive function.
Genotype-specific cognitive support
Genotype
Influence
Recommended lifestyle
APOE4 mutation
Higher risk of Alzheimer’s
Foods containing DHA and EPA (oil-filled fish, nuts), low-carbohydrate diet
BDNF mutation present
Slow nerve cell repair
Establishing exercise habits and consuming antioxidant foods (blueberries, green tea)
Specific strategies for maintaining brain health
(1) Dietary support for cognitive function
Actively consume DHA and EPA (salmon, walnuts)
Utilizing polyphenols (cocoa, chocolate with 70% or more cacao)
Eat low GI foods to prevent sudden spikes in blood sugar levels
(2) Improving brain function through lifestyle habits
Regular exercise (walking, dancing) improves blood flow to the brain
Improves sleep quality and promotes brain repair
Learning new things (languages, instruments) strengthens neural circuits
Utilizing genetic information to combat aging
Aging is not simply a matter of age, but progresses as a result of the interaction of genetic and environmental factors . By utilizing genetic testing, it is possible to identify one’s own risk of aging and take effective preventive measures. Here, we will introduce in more detail specific anti-aging measures based on genetic information.
As we age, our metabolism slows down, we are more likely to store fat and we burn less energy. This is also influenced by our genes, so it ‘s important to choose a lifestyle that suits your metabolic type .
Metabolic characteristics and measures according to genotype
Genotype
Metabolic Features
Recommended approach
FTO mutation present
Body fat tends to accumulate
Low GI diet, carbohydrate-restricted, high-protein diet
UCP1 mutation present
Low thermogenesis and slow fat burning
HIIT, cold stimulation (cold shower)
ADRB2 mutated
Fat breakdown is slow
High-intensity training, long-term cardio
Specific ways to boost your metabolism
(1) Promoting metabolism through diet
Consume capsaicin (chili pepper), ginger, and green tea catechins to promote fat burning
Maintain muscle mass by consuming 1.2 to 1.5 grams of protein per day (body weight)
Eating a good breakfast optimizes your energy expenditure throughout the day
(2) Lifestyle-based metabolic regulation
Saunas and hot/cold alternating baths stimulate the sympathetic nervous system and increase metabolism
Activating brown adipose tissue with cold stimulation (cold shower)
Promoting fat burning through moderate fasting (intermittent fasting)
Hormones are directly involved in the aging process, and if they are out of balance, they can lead to sagging skin, muscle loss, and increased fatigue. Since hormone secretion and sensitivity vary from person to person depending on genes, it is important to maintain hormone balance in a way that suits you.
Hormonal-related genes and countermeasures
Genotype
Hormonal characteristics
Recommendations
ESR1 mutation present
Insensitive to estrogen
Soy isoflavones, pomegranate, and hormone replacement therapy
AR mutation present
Insensitive to testosterone
Weight training, zinc intake, and vitamin D supplementation
SHBG mutation present
High binding rate of sex hormones, low free hormones
Healthy fat intake (avocado, olive oil)
Lifestyle habits to optimize hormone balance
(1) Improves sleep quality and promotes hormone secretion
Growth hormone peaks between 1:00 and 3:00 a.m., so go to bed between 10:00 and 11:00 p.m.
Avoid blue light at night to boost melatonin production
Eat foods that contain magnesium (nuts, spinach) to boost your parasympathetic nervous system
(2) Balance your hormone levels with moderate exercise
Weight training 2-3 times a week increases testosterone and growth hormone
Yoga and stretching can help lower cortisol levels and prevent hormonal fluctuations caused by stress.
3. Maintains cognitive function and prevents brain aging
Brain aging is strongly influenced by genetic factors and lifestyle habits. Early intervention is especially important for people with genetic types that increase the risk of Alzheimer’s disease and dementia .
Genes related to cognitive function and measures
Genotype
Influence
Recommended lifestyle
APOE4 mutation
Higher risk of dementia
DHA/EPA intake, low-carb diet, brain training
BDNF mutation present
Risk of memory decline
Aerobic exercise, intake of green tea catechins
COMT mutation present
Poor stress tolerance and poor concentration
Meditation and magnesium supplementation
Habits that stimulate the brain
(1) Supporting cognitive function through nutrition
Eat blue fish (mackerel, sardines) that contain DHA and EPA at least twice a week
Consume appropriate amounts of polyphenols (cacao, coffee, red wine)
Adopting a low-carbohydrate, high-fat diet (ketogenic diet) to improve the brain’s energy metabolism
(2) Lifestyle optimization
Learning new skills and increasing brain plasticity (language, playing an instrument)
Increasing social activity can help prevent cognitive decline
Moderate exercise improves cerebral blood flow and reduces the risk of dementia
4. Summary of optimal lifestyle habits to slow down aging
By utilizing the results of your genetic testing, you can develop the anti-aging strategy that’s best for you .
Gene-based, individually optimized measures are possible
Combined with environmental factors, even greater effects can be expected.
The future of anti-aging using genetic information
In recent years, advances in genetic research have made a personalized approach to slowing down aging more realistic. While traditional health regimes are based on general guidelines, genetic testing can help you implement anti-aging strategies that are tailored to your individual constitution. Here, we take a closer look at what the future of anti-aging looks like with the latest genetic technology .
1. Personalized health programs using AI and genetic analysis
Advances in AI technology are enabling the emergence of services that combine genetic data with lifestyle information to create optimal health plans in real time .
Examples of AI-based use of genetic information
Dietary management app → Suggests nutrients you need and foods to avoid based on your genotype
Optimize your exercise plan → Analyze genetic characteristics of muscles and provide effective training methods
In the future, it is believed that it will be possible to link with wearable devices and manage health at the genetic level in real time .
2. Gene editing technology and anti-aging
Advances in CRISPR technology may make it possible to fundamentally improve aging using gene editing.
The potential of gene editing for anti-aging
Lengthening of telomeres → Activation of the TERT gene, delaying cellular aging
Repairing mitochondria → Regulating gene expression of SIRT1 and PGC-1α to optimize energy metabolism
Improved resistance to oxidative stress → Activates the NRF2 gene and strengthens antioxidant power
Although ethical challenges remain, gene editing technology may become a mainstream anti-aging treatment in the future .
3. Personalized medicine using genetic testing
It is now possible to know in advance the risk of ageing-related diseases and take preventative measures.
Examples of personalized medicine
Genetic information
Predicted risks
Pre-emptive measures
APOE4 mutation
Alzheimer’s disease
DHA intake and cognitive training
COL1A1 mutation present
Wrinkles and sagging skin
Vitamin C, Retinol Skin Care
TCF7L2 mutation present
Diabetes
Low GI diet, moderate exercise
By utilizing genetic testing, it will be possible to realize future medical treatments that can prevent disease and slow down aging .
Summary
Aging progresses through the interaction of genetic and environmental factors, but by utilizing genetic testing, it is possible to create the optimal anti-aging strategy that suits your constitution. By individually optimizing your diet, exercise, sleep, and stress management, you can slow down the aging process and live a healthier and more energetic life. In the future, the development of AI and gene editing technology will enable more precise personalized medicine and expand the possibilities for preventing aging.
