Many anti-aging diets have been demonstrated to significantly enhance health and prolong longevity. These diets work by impacting mechanisms that facilitate cell maintenance when resources are limited, then redirect them towards reproduction when abundance exists.
Diets rich in whole plant foods can be an effective way to slow the biological aging process and reverse biological ageing. Read on to discover more ways of doing just that!
1. Eat a Healthy Diet
Dieting can help slow aging by providing your body with nutritious foods such as fruits, vegetables, whole grains, low-fat dairy and lean proteins such as chicken breast. Be sure to drink lots of water instead of sugary beverages such as soda or iced tea to look and feel younger!
Diet is unquestionably an essential factor in overall health; recently however, studies have proven its impact on making people look and feel younger. One such study showed how eating healthily for eight weeks could significantly decrease biological age.
Five women between 46 and 65 who engaged in a program that included diet changes, relaxation exercises, probiotic and phytonutrient supplements and nutritional coaching saw their biological age reduce by 11 years over time. This case series provided evidence that lifestyle choices that support methylation could significantly alter biological age without diagnosable disease.
Participants of this research were able to reverse biological aging by eating an anti-inflammatory diet high in fruits and vegetables and free of animal products and processed foods. Broccoli is an ideal example, packed with Vitamin C, K, fiber calcium lutein folate antioxidants making it an excellent staple in such an anti-inflammatory regimen. Other foods to add include blueberries pomegranate seeds cruciferous vegetables like kale cabbage dark leafy greens.
2. Exercise Regularly
As you’ve likely heard, diet, sleep and exercise can all play an integral part in slowing the aging process. What may not be as well-known is how food can actually reset your biological clock to make you look and feel younger! A new study has discovered this fact – diets which promote DNA methylation can positively impact biological age as well as reverse some signs of aging.
Exercise can be the nearest we can come to creating the fountain of youth; it keeps you strong, fit and can even reduce the effects of aging on the brain. Exercise has been proven to increase hippocampus size which aids memory and learning as well as cognitive function improvement; furthermore regular physical activity may improve sleep quality and blood pressure reduction for greater longevity.
Finding an enjoyable workout routine is key to staying on track with fitness goals. Aerobic activities like running, walking and swimming can be great ways to burn calories while building muscle and improving endurance. High-intensity interval training (HIIT), which entails short bursts of activity followed by brief recovery periods has also been proven effective at increasing metabolism, burning fat and building muscle mass.
Research shows that as we age, our activity levels become less active. But it’s never too late to start exercising regularly – some incredible fit older adults such as Irene Obera (85 years old and world record holder in her age group track star) are living proof that physical fitness can persist even into old age.
Mayo Clinic studies have recently demonstrated the power of high-intensity training to reverse some aspects of cellular aging. For optimal results, resistance training combined with aerobic exercise should be performed several days each week to build muscle, improve insulin sensitivity and mitochondrial function (which naturally decreases with age), build strength in your muscles as well as increase range of motion and balance. Adding flexibility exercises into your weekly workout regime can strengthen muscles further while improving balance, bone density and range of motion for added results.
3. Get Enough Sleep
Sleep deprivation can accelerate biological aging and contribute to health conditions like multiple sclerosis, heart disease and cancer. Sleep is essential to feeling rested throughout the day, so if you’re having trouble sleeping contact me and I can help change your sleeping habits so you can start experiencing more restful nights and help slow the biological aging process by providing treatment or supplementation options such as InsideTracker consultations – let me get you sleeping soundly again.
4. Drink Water
Researchers suggest that staying properly hydrated is one of the best ways to reverse aging, according to their studies. The reason lies within how your cells age and die; each time a cell divides, its telomeres become shorter until eventually, too short telomeres stop cell division and cause death of that particular cell; this process of cell death leads to visible signs of aging such as fine lines and wrinkles; according to one recent study published in eBioMedicine drinking enough water can help reverse this effect.
Lack of water intake leads to dull and dry skin that becomes susceptible to fine lines and wrinkles, prompting fine lines and wrinkles to form. Drinking plenty of water helps plump up and maintain elasticity in your skin’s structure, helping reduce signs of aging such as fine lines and wrinkles. In addition to drinking lots of water every day, be sure to use a quality moisturizer on your skin daily as well.
Water is essential to body functioning, which explains why residents in areas with the longest life expectancies make water drinking a daily habit. Drinking plenty of fluids has numerous health benefits that include improving your skin, helping with weight loss and decreasing the risk of cancer and cardiovascular disease.
Studies have demonstrated that adequate hydration can significantly slow biological aging, which is measured by how much your DNA has been altered through methylation, while stress-related physical and mental strain has been shown to accelerate this process. Reversing biological age by recovering from stressful events has been found to decrease mortality risks significantly.
Water remains the ideal way to stay hydrated; however, don’t limit yourself to just drinking eight glasses each day; take note of other drinks such as juices, teas, coffee, soups, sports drinks and smoothies as they could add variety and provide additional hydration benefits – just limit soda consumption which can have negative impacts on health.