Did you know that individuals who reach the age of 100 maintain consistently low blood sugar, creatinine, and uric acid levels well into their 60s? A study published in GeroScience, which included data from 44,636 participants in Sweden, found that few centenarians had glucose levels above 6.5 mmol/L or creatinine levels above 125 μmol/L early in life.1
Understanding these biomarkers can provide valuable insight into factors that contribute to a longer, healthier life. These biomarker differences appear well before death, indicating that genetics and lifestyle choices play an important role in promoting longevity.
As the global population ages, uncovering the biological underpinnings of this exceptional lifespan is of increasing interest to researchers. This study not only highlights the unique health profile of centenarians, but also provides practical knowledge about how they can optimize their health for a more active and extended life.
Groundbreaking insights into 100-year health
The GeroScience study examined the biomarker profiles of individuals who live to 100 and those who do not, looking for key differences in blood markers that may contribute to the likelihood of reaching 100 and beyond.2
This study focused on a diverse Swedish population aged 64 to 99 years, all belonging to the Amoris cohort. Over a period of 35 years, these individuals underwent health assessments measuring blood-based biomarkers associated with a variety of body functions, including inflammation, metabolism, liver and kidney function, as well as indicators of malnutrition and anemia.3
Of this group, 1,224 people (approximately 2.7%) achieved the milestone of living to 100 years of age, many of whom (84.6%) were women.4
As mentioned, centenarians have consistently had low blood sugar, creatinine, and uric acid levels starting in their 60s. Glucose, commonly known as blood sugar, is essential for energy, but high levels can lead to health problems such as diabetes. Creatinine is a waste product produced by muscle metabolism, and high levels often indicate impaired kidney function. Uric acid is another waste product that, when elevated, contributes to conditions such as gout.5
The comprehensive nature of this study provides strong evidence to support the idea that specific biomarkers are closely associated with exceptional longevity. Large sample sizes and long follow-up periods increase the reliability of results, which has important implications in the field of aging research.6 Additionally, it focuses on a variety of biomarkers associated with different aspects of health, providing a holistic view of the factors that contribute to life over a century or more.
Understanding longevity through biomarkers
Biomarkers are like your body’s report cards, providing insight into your metabolic health and potential for longevity. When you get tested for glucose, creatinine, and uric acid, you essentially get a snapshot of how well your body is managing its internal processes.
These tests are important because they suggest not only your current health status, but also genetic and lifestyle influences that may affect the aging process. However, existing methods often overlook the complexities of aging, which is why ongoing research is focused on improving these tests for better accuracy.
Research has shown that maintaining low levels of glucose and creatinine starting in your 60s is associated with an increased likelihood of reaching age 100, but understanding how these factors lead to longevity requires determining how these factors change over time. It is necessary to look at how they interact.
For example, lowering glucose levels reduces the strain on the body’s insulin regulatory system, lowering the risk of developing diabetes and related complications.7 Efficient glucose management ensures that your cells receive the energy they need without the harmful effects of high blood sugar.
Likewise, lower creatinine levels mean better kidney function, which is essential for filtering waste from the blood. Healthy kidneys efficiently eliminate toxins and manage fluid balance, helping prevent conditions like kidney disease that have a major impact on overall health and longevity.8
Uric acid is needed in small amounts, but levels that are too high can be problematic. Elevated levels of uric acid can cause crystals to form in joints, causing painful conditions such as gout, and can also cause kidney stones and kidney disease.9 By controlling uric acid levels, centenarians reduce their risk of these painful and debilitating conditions, supporting a healthier, more active lifestyle well into old age.
The secret to longevity revealed by blood biomarkers
The study found that centenarians not only had lower levels of glucose, creatinine, and uric acid, but also lower levels of aspartate aminotransferase (ASAT), gamma-glutamyl transferase (GGT), alkaline phosphatase (ALP), and lactate dehydrogenase (LD). The figure was also found to be low. It affects liver function, overall metabolism and total iron binding capacity (TIBC).10
TIBC reflects the body’s ability to transport iron. Higher total iron and lower TIBC levels suggest a more regulated iron metabolism that prevents excessive iron accumulation, which is known to cause oxidative damage and inflammation.11 This regulation helps prevent chronic disease and maintain cellular health over time.
Interestingly, this study found that centenarians had smaller changes in biomarker values between the first and second measurements compared to non-centenarians. This stability in biomarker levels indicates a more consistent physiological state.12
Additionally, the high proportion of women among centenarians suggests that gender plays an important role in longevity. Women generally live longer than men, and this study reinforces this trend by showing that a significant proportion of centenarians are women.13
Overall, the GeroScience study provides valuable insight into the biological factors that underpin longevity. By identifying and understanding the role of specific biomarkers, such as glucose, creatinine, and uric acid, researchers can better understand pathways to living long, healthy lives.14 These findings not only advance our knowledge of aging, but also pave the way for developing targeted strategies to promote longevity and improve quality of life in future generations.15
In other words, diagnosing longevity potential through biomarkers is difficult. Often the problem lies in the fact that these indicators fluctuate due to temporary conditions or changes in lifestyle. For example, a one-time high blood sugar level may indicate a short-term dietary choice rather than a long-term problem. This diversity can lead to incorrect interpretations if not considered in the context of a broader health assessment.
Moreover, some nuances of aging are missed due to limitations of current diagnostic methods. Many tests are based on clinical guidelines that do not always apply to the elderly population, leading to misdiagnosis. As a result, there is a growing need for a more personalized approach that takes into account an individual’s health history and genetic background. This will help provide a more accurate picture of an individual’s unique longevity potential.
Tips to Maximize Lifespan
If you want to increase your longevity, a key starting point is reducing your intake of linoleic acid (LA), an omega-6 polyunsaturated fatty acid found in seed oils and most processed foods.
When LA is ingested, bioactive metabolites such as oxidized linoleic acid metabolite (OXLAM) and arachidonic acid (AA) are formed through various metabolic processes. These metabolites interfere with insulin signaling, which plays an important role in maintaining blood sugar levels.
Excess LA also affects uric acid levels. In fact, maternal consumption of high vegetable oils and other LA-rich foods during pregnancy increased blood uric acid levels in male offspring.16 But the main reason excess LA is bad for your health is because it disrupts the mitochondria, the powerhouses of your cells.
Mitochondria produce adenosine triphosphate (ATP), an essential fuel for cells to keep running and repair themselves. Without energy, cells cannot repair and regenerate themselves. Therefore, the fundamental problem in most chronic diseases is that the cells do not produce enough energy.
This topic is covered in detail in my latest book, “A Guide to Cellular Health: Unlocking the Science of Longevity and Joy.” Mitochondrial health is key to overall health. That’s because mitochondria are responsible for producing the energy needed for all body functions, including the energy needed to prevent age-related diseases and achieve exceptional longevity.
In addition to reducing LA, ensure you consume enough carbohydrates to meet your energy requirements. Prioritize minimally processed sources of whole carbohydrates, such as whole fruit, and consume fruit juices with pulp to support gut health.
For individuals with severely compromised gut health, dextrose water or pulp-free juices should be used and consumed slowly over time. Avoid foods high in fiber to prevent potential damage to your gut microbiome and increased endotoxin levels.
As cellular energy and gut health improve, starches and complex carbohydrates can be gradually added to stabilize blood sugar and improve insulin sensitivity. Additionally, to support metabolic health, make sure about one-third of your protein intake consists of collagen.
In addition to diet, incorporate regular exercise and daily movement into your daily routine to support metabolic function and reduce your risk of chronic disease. Minimize your exposure to environmental toxins by practicing stress management techniques like meditation or yoga, ensuring you get enough sleep, and avoiding seed oils and other substances harmful to cellular health.
In addition to LA, exposure to synthetic endocrine disrupting chemicals (EDCs), estrogens, and invasive electromagnetic fields (EMFs) impair the ability of cells to generate energy efficiently. Additionally, consider using pharmaceutical grade methylene blue as prescribed by a medical professional to support cellular energy production. By addressing these areas, you can maintain optimal biomarker levels, prevent premature aging, and naturally extend your lifespan.
