Longevity testing is becoming increasingly popular in Singapore and offers a unique glimpse into the intricate details of our health. Valuable insights can be instrumental in paving the way for a longer and healthier life, however, the real power of testing lies not just in obtaining the results but in taking proactive steps afterward.
Typical tests might include, from your blood-work:
Lipoprotein(a) or Lp(a) - a test for genetically raised cholesterol
Apolipoprotein B (Apo B) - measures the amount of Apo B protein in your blood, which reflects the number of LDL (bad cholesterol) particles and helps assess your risk for heart disease. More accurate than the standard test.
Hemoglobin A1C (HbA1c) that measures your average blood sugar levels over the past 2-3 months to assess diabetes or prediabetes.
High sensitivity C-Reactive Protein (hsCRP) test measures low levels of inflammation in the body, which can indicate the risk of heart disease or other health issues.
Homocysteine that measures the level of homocysteine, an amino acid in the blood, to assess the risk of heart disease, stroke, or vitamin deficiencies.
Tumor necrosis factor alpha (TNFα) that measures a protein involved in inflammation, helping to evaluate chronic inflammatory conditions or autoimmune disorders.
Or additional, non-blood aging tests:
DEXA scan (to measure your internal fat and muscle)
Vo2 Max (on a treadmill, to measure your fitness)
Grip strength, or easy to perform tests as walking speed, timed up and go test or the standing balance test
Gut microbiome (poop) test to analyse your gut microbiome.
A 'comprehensive' blood work panel might include testing for 60 blood markers or more, usually costing in the range of S$500 or thereabouts. Other testing can be much more expensive.
With your results ready, the first and most crucial step is acknowledging and understanding them. Your doctor will help you to do this, whether it's genetic predispositions, biomarkers or lifestyle factors affecting your longevity. Awareness is the foundation for positive change.
But after that, what comes next?
Some might be tempted to purchase ‘longevity supplements’ or to try 'health hacks', shortcuts to success. This is an area of health that, when one reads the science and ignores the marketing, is mired in complexity and confusion. What we do know, and this is the hard part for many, is that any health and longevity plan should - first and foremost - prioritise lifestyle rather than pills and potions. At least according to many credible people who work in the longevity field. We also know that a one-size-fits-all approach does not work. We all have a unique combination of health issues and lifestyle factors that affect us. Customisation – personalisation - of plans is key to success in the long-term.
Nutrition plays a pivotal role in determining our overall health and longevity. Test results allow us to identify any nutritional deficiencies or sensitivities. Whilst there are many diet that people follow and enjoy, the preponderance of the evidence points to one rich in whole foods, lean proteins, fruits, vegetables and essential nutrients. Consider consulting a nutritionist to develop a dietary plan that aligns with your longevity goals.
Fans of the Blue Zones (in Singapore) might be interested to know that there is a local culture of traditional foods and eating practices that support health and longevity:
Longevity is influenced by lifestyle choices. Use your test results to identify areas for improvement, such as: sleep patterns, stress management and physical activity. Establishing these healthy habits, as a core part of one's self care routine, are essential components of a longevity focused lifestyle.
If you do not exercise, eat or sleep well, no matter what test results you have, you will not make improvements in your health. Small consistent steps towards health often have the greatest positive effects.
Proactively manage your health by scheduling check-ups and screenings based on the insights provided by your longevity testing. Early detection and intervention can significantly impact the course of certain health conditions. Stay informed about recommended screenings and work closely with healthcare professionals to monitor and address potential risks. One of the simplest and most relevant daily tests, that does not require visiting a clinic is to watch your weight and keep within a healthy BMI, especially if you have concerns over diabetes.
Embarking on a journey towards increased longevity and healthspan is more manageable with a supportive network. Share your goals and findings with friends, family, or even join communities with similar health aspirations. A strong support system can offer encouragement, accountability, and shared experiences, making the path to longevity more enjoyable and sustainable.
Tracking and testing is valuable, but what to do with the results? Lifestyle is the key to longevity and healthy aging.
Longevity testing is a valuable tool, not just for predicting the future but for actively shaping it. But do not get too caught up in the micro or the minutia of testing – it is taking action that provides the benefits and this is an area where health coaching supports the oftentimes difficult process of change. The journey to longevity is a more a marathon than a sprint. Taking consistent healthy and sustainable steps is what will deliver the most meaningful long-term results.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Take Control of your Health and Longevity
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality. Longevity and lifestyle medicine is an area that has always been of interest to us and our clients.
Take the first step. Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
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Related Studies
Maria L Cagigas, Stephen M Twigg, Luigi Fontana, Ten tips for promoting cardiometabolic health and slowing cardiovascular aging, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1094–1097, https://doi.org/10.1093/eurheartj/ehad853
Hartmann A, Hartmann C, Secci R, Hermann A, Fuellen G, Walter M. Ranking Biomarkers of Aging by Citation Profiling and Effort Scoring. Front Genet. 2021 May 21;12:686320. doi: 10.3389/fgene.2021.686320. PMID: 34093670; PMCID: PMC8176216.
Vaiserman A, Krasnienkov D. Telomere Length as a Marker of Biological Age: State-of-the-Art, Open Issues, and Future Perspectives. Front Genet. 2021 Jan 21;11:630186. doi: 10.3389/fgene.2020.630186. PMID: 33552142; PMCID: PMC7859450.
Hanscombe KB, Persyn E, Traylor M, Glanville KP, Hamer M, Coleman JRI, Lewis CM. The genetic case for cardiorespiratory fitness as a clinical vital sign and the routine prescription of physical activity in healthcare. Genome Med. 2021 Nov 9;13(1):180. doi: 10.1186/s13073-021-00994-9. PMID: 34753499; PMCID: PMC8579601.
Lu AT, Quach A, Wilson JG, Reiner AP, Aviv A, Raj K, Hou L, Baccarelli AA, Li Y, Stewart JD, Whitsel EA, Assimes TL, Ferrucci L, Horvath S. DNA methylation GrimAge strongly predicts lifespan and healthspan. Aging (Albany NY). 2019 Jan 21;11(2):303-327. doi: 10.18632/aging.101684. PMID: 30669119; PMCID: PMC6366976.
American College of Cardiology; September 2023, An Update on Lipoprotein(a): The Latest on Testing, Treatment, and Guideline Recommendations
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