Vegan diets rich in whole foods and nutrient-dense plant proteins may help reverse aging by decreasing inflammation and increasing antioxidant production, both key elements for anti-ageing. A vegan diet also decreases cell damage caused by free radicals versus antioxidants imbalance, thus contributing to reverse aging.
Recent research published in BMC Medicine followed 21 sets of identical twins who either followed a vegan or an omnivorous diet and found that those following veganism experienced significantly decreased biological age in their heart, hormone, liver, and inflammatory systems compared with their counterparts on an omnivorous diet.
Antioxidants
Antioxidants are a group of nutrients that provide resistance against unstable molecules called free radicals that form as by-products of metabolism and can damage cell membranes, proteins and DNA. Antioxidants found in fruits, vegetables and legumes naturally neutralize these free radicals by giving up some electrons they own; stopping the chain reaction. Furthermore, antioxidants boost our body’s natural anti-oxidant systems such as superoxide dismutase which is produced in our livers.
Human bodies need an equal balance of free radicals and antioxidants in order to survive, yet an imbalanced ratio can lead to serious health conditions like heart disease and cancers. When free radicals outnumber antioxidants, oxidative stress occurs and damages occur through this damaging process.
Oxidative stress has long been implicated as an integral component of aging and related conditions like Alzheimer’s and heart disease. A study on identical twins who followed a vegan diet for eight weeks found that doing so reduced several biomarkers of aging like DNA methylation levels as well as markers related to systems like heart health and metabolism.
Dietary changes which were associated with reduced biological ages could be attributed to an increase in vitamin C and E consumption as well as phytochemicals hesperetin, isothiocyanate and n-acetyl cadaverine; of these chemicals hesperetin was shown to have the strongest impact on DNA methylation processes; other significant metabolites in twins who followed vegan diets were C-reactive protein, deoxycholic acid glucuronide and spermidine – all could possibly associated with reduced inflammation levels.
Vitamins
According to a new study involving identical twins on opposing diets, plant-based eating can slow molecular signs of biological aging in as little as eight weeks. Researchers used epigenetic biomarker proxies to evaluate each diet’s impact on gene expression without changing DNA directly; specifically, their team looked for any methylation changes caused by diet or lifestyle factors.
Study results reveal that veganism can significantly lower biological age estimates within weeks when combined with lower caloric intakes, however long-term adherence typically necessitates vitamin B12 supplementation to mitigate any deficiency risk and its consequent impacts on epigenetic processes.
Vitamins are organic substances essential to proper growth and development. You can find small amounts in many natural foods; vitamins A, D, E and K are fat-soluble (meaning they store in our fatty tissues and liver for days or even months at a time), while 13 others are water soluble and quickly leave our systems.
Vitamin B12 is an essential nutrient, known by its chemical name cobalamin. While animal products provide this essential nutrient in abundance, vegans can easily access enough through fortified soy milk, nutritional yeast and vegetables and fruits as part of a balanced vegan diet. Without enough B12 in their bodies they could experience weakness, poor wound healing or fatigue leading to deficiency symptoms that include weakness.
Minerals
Minerals are solid inorganic substances found naturally on Earth with a specific chemical composition and ordered atomic structure, typically comprised of one element or multiple elements joined together to form compounds. In some instances, synthetic equivalents produced in laboratories also fall under this definition of minerals.
Mineral crystalline structures give minerals their distinctive external forms and determine their colors, lusters, hardness and other physical characteristics. For example, quartz (silicon dioxide) forms cube-shaped crystals with regular hexagonal shapes. Color of white resinous hue, having an adhesive resinous sheen and hardness of 7. The Geological Society of America recognizes four main categories of mineral formation. These are: (1) Igneous, in which minerals form by crystallization from magma; (2) Sedimentary, which involves formation from particles of other rocks through natural processes like erosion or weathering; (3) Metamorphic (replacing earlier minerals by increasing temperature or pressure on an existing rock type); (4) Hydrothermal – where mineral precipitate in hot solutions in volcanoes or under the sea.
The International Mineralogical Association (IMA) adheres to stringent criteria when it comes to defining minerals, including being homogenous substances with well-defined chemical composition and distinct crystal structures that differ from one another; examples being topaz’ trigonal twining and orthorhombic twining of quartz respectively. Furthermore, two crystal systems – trigonal and hexagonal – have been designated by IMA and pseudomorphs are acknowledged as well.
Calcium (Ca), phosphorus (P) and magnesium (Mg) are among the key elements necessary for good health, with calcium being most crucial. We also require trace minerals such as iron, zinc, iodine, fluoride, selenium and copper for our overall wellbeing. Antioxidants play a vital role in protecting cells by neutralizing free radicals; some examples include vitamins C & E as well as lutein lycopene beta carotene.
Fiber
Vegan diets are rich in fiber, making them essential to weight management. In addition, plant-based eating has many other health benefits including improved digestion and cardiovascular health as well as reduced inflammation levels. According to studies, those who follow plant-based diets are less likely to develop metabolic syndrome or heart disease as well as cognitive disorders like Alzheimer’s or Parkinson’s.
Vegan diets may assist with anti-ageing by decreasing DNA methylation levels. Methylation is a process that modifies gene expression without changing DNA itself and studies have linked elevated DNA methylation levels with ageing and illness; one study using identical twins with TruDiagnostic’s blood DNA-methylation test found that following a vegan diet for eight weeks reduced biomarkers of biological aging significantly.
Researchers discovered that following a vegan diet significantly slowed biological aging of five organ systems, including heart and metabolism. Their results are in line with prior research showing how plant-based diets may reduce aging processes.
Although these results are encouraging, researchers caution that further clinical research must be completed in order to observe long-term effects of a vegan diet. Furthermore, using identical twins significantly reduced genetic variability and may not reflect typical populations; moreover the study only lasted eight weeks and only included 21 pairs of twins – meaning its findings should be seen as limited. If you want to try veganism for anti-ageing reasons yourself it’s best to choose whole foods rather than processed meats, cheese and other dairy products; registered dietitians can help create personalized vegan meal plans which suit you needs and lifestyle requirements.
Water
Your daily water intake can have a tremendous impact on your overall health. Drinking sufficient amounts helps avoid dehydration and supports detoxification efforts, while simultaneously hydrating cells and organs – potentially decreasing age-related diseases; improving mental clarity, and relieving stress.
According to recent research, following a vegan diet may reverse some aspects of biological aging. A BMC Medicine-published study examined the impact of various diets on DNA methylation in 21 pairs of adult identical twins who followed either an entirely plant-based or healthy omnivorous diet for eight weeks before blood samples were analyzed to observe any effects on DNA methylation; vegan dieters experienced significant reductions in biological age indicators related to heart, hormones, livers, inflammation and metabolism systems.
This research marks the first short-term trial to demonstrate how diet can impact biological aging in a meaningful way. The findings corroborated previously established anti-ageing benefits associated with plant-based diets that have been linked with reduced calorie consumption and lower risks of chronic diseases.
Research results appear encouraging; however, due to using identical twins and having only a short intervention period. Furthermore, results were based on DNA methylation biomarkers that may be affected by factors like inflammation and hormones; further clinical studies are necessary in order to fully comprehend how such diets can impact on cellular processes and ultimately outcomes.
As part of an anti-aging regimen, eating a varied and balanced diet is vitally important to overall wellbeing and can play an instrumental role in fighting signs of aging in all aspects of your life. Avoid sodium-rich foods which have been identified as being associated with faster aging; and get enough calcium and omega-3 fatty acids which are key for bone strength and cardiovascular wellbeing.
