Genomic Instability - A Key Sign of Ageing
- Darren Morris
- Jan 30
- 4 min read
Genomic instability is one of the Primary Hallmarks of ageing. Primary Hallmarks are the root causes of damage that contribute to the ageing process. It happens when our DNA, the instruction manual for how our cells work, starts to accumulate damage over time.
Imagine trying to follow a recipe from a cookbook with missing pages or smudged words—it’s much harder to get the dish right. Similarly, errors in DNA can lead to problems in how cells function.
This damage to DNA comes from different sources, such as:
Everyday wear and tear: Internal factors like reactive oxygen species (ROS)—tiny molecules produced when our cells make energy—can attack DNA [1][2].
Environmental exposure: UV rays from the sun, harmful chemicals, and X-rays can also harm DNA [2][5].
Mistakes during copying: Billions of our cells divide every day and when cells divide, they replicate their DNA. Sometimes, errors sneak in during this process, especially in cells that divide a lot, like skin or gut cells [4].
Weak cell scaffolding: The nuclear lamina, a structure that helps organise and protect DNA, can weaken over time, making the genome less stable [3].
As we age, our bodies become less effective at fixing these issues. DNA repair systems, which are like mechanics for the genome, don’t work as well [2]. Plus, some damage escapes repair entirely, and the repair tools themselves can break down [4].
Why does this matter?
When DNA damage builds up, it creates bigger problems, such as:
Cancer risk: Faulty DNA can lead to mutations that fuel cancer growth [2][5].
Cellular slowdown: Some cells stop functioning properly or go into "retirement mode" (called senescence) [2][4].
Organ wear and tear: Organs like the brain, made up of cells that rarely divide, can suffer because damaged DNA can’t easily be replaced [4].
Cell death: In some cases, severely damaged cells self-destruct through a process called apoptosis [2].
Think of your body like a car. If small cracks and dents in the engine aren’t fixed, the entire car might start breaking down over time. That’s why genomic instability is considered a driving force behind ageing and is closely linked to other ageing processes, like mitochondrial dysfunction [4].
How can we protect our DNA?
While we can’t stop the ageing process entirely, certain lifestyle habits can reduce DNA damage and support the body’s natural repair systems thus slowing down or reversing some of the effects of ageing:
1. Exercise regularly, but in moderation:
Engage in low- to moderate-intensity activities, like walking, cycling, swimming, or yoga. These help improve circulation and reduce oxidative stress without overloading your body [1].
If you undertake intense or prolonged workouts, ensure you are building in proper recovery, as excessive stress can increase ROS and DNA damage [1].
2. Eat a nutrient-rich diet:
Focus on whole, minimally processed foods. Brightly coloured fruits and vegetables like berries, spinach, kale, and carrots are rich in antioxidants, which help neutralise harmful ROS [2].
Include foods high in omega-3 fatty acids, such as fatty fish (salmon, mackerel) and walnuts, to reduce inflammation [2].
Eat nuts, seeds, and whole grains for selenium and B vitamins, which support DNA repair [4].
Limit processed meats, sugary snacks, and excessive alcohol, as these can contribute to genomic instability [1][6].
3. Get enough sleep:
Aim for 7–9 hours of sleep each night. Quality sleep is essential for the body to perform critical repair processes, including DNA repair [1].
4. Protect yourself from harmful exposures:
Wear sunscreen to reduce UV damage from sunlight [2].
Avoid smoking and limit exposure to second-hand smoke, as it contains chemicals that can damage DNA [1][7].
Minimise your exposure to environmental pollutants, such as industrial chemicals or fumes [1][7].
Use protective gear when handling potentially harmful substances, like cleaning agents or pesticides [1].
5. Stay at a healthy weight:
Obesity has been linked to higher levels of inflammation and oxidative stress, which can harm DNA. Maintaining a healthy weight through balanced nutrition and regular activity can help [3].
6. Boost your antioxidant intake:
Add antioxidant-rich foods like green tea, dark chocolate (in moderation), and vitamin C-rich fruits like oranges and kiwis to your diet [3].
7. Supplement wisely:
If your diet lacks certain nutrients, consider supplements for vitamin D, omega-3s, or B vitamins, but consult a healthcare professional first [2][3].
8. Stay active and avoid sitting for too long:
Prolonged inactivity can increase DNA damage. Try to take short breaks to stretch or walk around if you spend a lot of time sitting [1].
By incorporating these habits into your daily routine, you can help protect your DNA, lower the risk of age-related diseases, and promote healthier ageing.
If you’re struggling to know where to start, I offer free 30 minute discovery consultations to discuss if and how I might be able to help guide you on the path towards healthy ageing.
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