A.G.E.s and aging

Something that I’ve been following for a while now is a process that affects both the foods we eat and what happens inside our bodies after we consume sugary foods—especially those high in fructose. This process contributes heavily to premature aging and many chronic diseases associated with aging: Skin disorders, cancer, heart disease, type II diabetes, kidney disease, atherosclerosis, high blood pressure, Alzheimer’s disease, stroke, visual impairment.

This process involves Advanced Glycation End Products (AGEs). And put simply, AGEs are damaging end-products created when foods are prepared improperly or when the body is exposed to an excessive sugar load.
There are two major ways AGEs form:

1. AGEs Formed in Food

AGEs develop when sugars bind to proteins under high heat in the absence of water, such as during: Grilling, Frying, Baking. 

This “browning” effect may improve flavor and appearance, but it significantly reduces nutritional value and creates harmful compounds. Examples: The crust on a loaf of bread, Cookies, pastries, and doughnuts, Charred or heavily browned meats.

This same sticky sugar–protein bonding is similar to what happens inside our blood vessels when excess sugar circulates in the body.

Fructose undergoes glycation at about ten times the rate of glucose, and because most sweeteners are around 50% fructose or a fructose derivative, AGEs are extremely common in processed foods.

2. AGEs Formed Inside the Body

AGEs also form internally when sugars that are not burned off for energy bind to proteins. This binding can change both the structure and function of those proteins.

For example, collagen – a major structural protein found in skin, muscles, organs, and blood vessels – becomes stiff and dysfunctional when glycated.

This can lead to:

• Loss of skin elasticity
• Muscle weakness and shrinkage
• Blood vessels that cannot dilate or constrict properly
• Heart disease
• Neurodegenerative disease
• Pancreatic burnout (leading to diabetes)
• The beginnings of cancerous cell clusters

When excess sugars form these sticky bonds, they accelerate aging throughout the body – and sometimes cause uneven or abnormal aging, contributing to chronic disease.

Simple Ways to Reduce AGEs

You can significantly reduce AGE formation through daily habits:

Nutrition

• Avoid processed foods and sugary drinks.
• Choose more raw fruits, vegetables, and nuts.
• Hydrating regularly with clean clear water – naturally crowds out unhealthy choices.
• Cook foods at lower temperatures when possible.
• Preserve food color/brightness – avoid over-browning.
• Choose dark chocolate for a healthier sweet option.
• Avoid combining caffeine with sugary foods (this can spike sugar metabolism).
• Be cautious of foods with long ingredient lists – especially ingredients you don’t recognize.

Lifestyle

• Incorporate regular exercise and physical activity to help burn excess sugars before they bind to proteins.

By mixing in enough healthy habits to dilute the unhealthy ones, we can help our bodies extend our health span so that it more closely matches our lifespan. Ultimately, the goal is for both to be as long, and as high-quality as possible.