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10 Aging Biomarkers Checklist (PDF Download)

Check out these 10 aging biomarkers and how they play a role in chronic disease.

You can prevent and delay many diseases through early detection and treatment.

Pay attention to these age-related markers so you can take steps today for a better tomorrow.

Download our “How Well Are You Aging?” biomarker checklist to track your aging markers and progress!

1. Body Mass Index (BMI)

BMI is a measure of body fat based on height and weight.

A BMI of 25 or higher is considered overweight, and a BMI of 30 or higher is considered obese.

People with obesity are at increased risk for many chronic diseases, including heart disease, stroke, type 2 diabetes, and some types of cancer.

Limitations of BMI

It is important to note that BMI has limitations.

BMI does not distinguish between muscle mass and fat mass, and it does not take into account the distribution of fat.

This means that athletes and people with visceral fat may have a high BMI even though they are not overweight or obese.

BMI Categories
Source: The Obesity Action Coalition

2. Waist Circumference

The distribution of fat in the body, particularly around the waist, can be a strong predictor of health risks.

Even in people with a normal BMI, excess belly fat increases the risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Measuring your waist circumference can help you identify potential health risks and take proactive steps to address them.

A waist circumference of 35 inches or more for women and 40 inches or more for men is considered high risk.

Waist being measured with tape measure
Waist circumference is a strong predictor of health risk.

3. Blood Pressure

Hypertension (high blood pressure) is a major risk factor for heart disease, stroke, and kidney disease.

Monitor your blood pressure regularly and take steps to keep it in a healthy range.

Reducing sodium intake and managing your stress level are crucial for preventing these chronic conditions.

Source: American Heart Association

4. Total Cholesterol

The body contains a waxy, fat-like substance known as cholesterol in all its cells.

It is essential for some bodily functions, such as making hormones and vitamin D.

However, too much cholesterol can build up in the arteries and lead to heart disease and stroke.

5. LDL Cholesterol

Low-density lipoprotein, or “bad cholesterol,” is a major contributor to the buildup of plaque in the arteries, leading to heart disease.

Regular monitoring of LDL levels can help assess your risk and guide interventions.

Chalkboard that says "cholesterol" and then "HDL" and "LDL". There is a green check mark by HDL, and an red X next to LDL.
HDL vs LDL Cholesterol

Some supplements can support heart health. Check out our blog post – Top Anti-Aging Supplements to learn more.

6. HDL Cholesterol

High-density lipoprotein, often referred to as “good cholesterol,” plays a vital role in heart health.

A higher level of HDL reduces the risk of heart disease.

Monitoring HDL levels and taking steps to increase them may prevent heart disease.

Cholesterol chart
Source: Cleveland Clinic

7. Triglycerides

Triglycerides are a type of fat found in your blood.

Elevated triglyceride levels are associated with an increased risk of heart disease.

Lifestyle modifications, including dietary changes and regular exercise, can help lower triglycerides and prevent heart disease.

Triglyceride Levels
Source: Clearvue Health

8. Hemoglobin A1c

Hemoglobin A1c is a marker of long-term blood sugar control.

Elevated levels are indicative of poorly managed blood sugar, which is a hallmark of diabetes.

Maintaining a healthy Hemoglobin A1c can prevent the development and complications of diabetes.

A1c Chart
Source: ELO Health

9. Fasting Glucose

Fasting glucose levels indicate the amount of sugar in your blood after an overnight fast.

Elevated levels can signal prediabetes or diabetes. A healthy target for fasting glucose is less than 100 mg/dL.

Monitor your fasting glucose regularly to detect early signs of diabetes and take steps to prevent it.

10. C-Reactive Protein

C-reactive protein is a marker of inflammation in the body.

Elevated CRP levels are associated with an increased risk of cardiovascular disease. A healthy target for CRP is less than 3 mg/L.

Regular monitoring of CRP can help detect chronic inflammation early.

Vial of blood with a CRP test label; aging marker
CRP is a marker for inflammation.

Lifestyle changes and medical interventions can reduce inflammation and lower the risk of related diseases.

You can learn more about changes you can make to your diet to reduce inflammation in this Age-Defying Dietitian blog post – “Anti-Inflammatory Foods“.

Takeaways on Aging Biomarkers

Monitor these ten age-related markers to gain valuable insights into your health status.

Consult with your healthcare provider for personalized guidance and recommendations based on your health profile.

Regularly monitor these aging markers to enjoy a healthier, longer life!

Checklist and Our Nutrition Course

Don’t forget to download your “How Well Are You Aging?” biomarker checklist to track your aging markers and progress!

If your checklist could use a few more healthy range check marks, do not fear! 

The Age-Defying Dietitian can help!

Get on the waitlist for our digital course!

Eat Smarter, Age Better

Coming soon! 

Sign me up for the waiting list!

3 road signs that say Healthy Life, Happiness, and Future
Reduce your risk of disease to support healthy aging!

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