A group of researchers from the Institute for Functional Medicine and elsewhere have published a new study showing a new diet / lifestyle program could reverse biological age.
The team of researchers worked with six women who participated in an eight-week program that focused on a methylation-supportive diet and lifestyle program.
This program involved guidance on diet, sleep, exercise, and relaxation, as well as supplemental probiotics and phytonutrients, and nutritional coaching.
The researchers then analyzed the participants’ DNA methylation and biological age before and after the program.
Of the six participants, five exhibited a reduction in biological age of between 1.22 and 11.01 years from their baseline biological age.
The participants’ mean biological age also decreased significantly after the eight-week program, from 55.83 years to 51.23 years, representing an average decrease of 4.60 years.
The study suggests that the participants’ biological age changes were unrelated to disease improvement and might instead be attributed to underlying aging mechanisms.
The study extends previous research on this type of intervention in men, showing that positive biological age changes are achievable in both sexes.
Moreover, the study investigated otherwise-healthy individuals, suggesting that the intervention might have a direct impact on underlying aging mechanisms instead of disease-driven aging.
The researchers’ findings suggest that certain lifestyle interventions, such as dietary changes and stress reduction, might have a positive effect on biological age.
However, the study had some limitations, such as its small sample size and lack of a control group.
The researchers call for further work into these types of interventions and their effects on aging mechanisms.
The study’s results offer some hope for people looking to slow the aging process and improve their overall health.
By making some simple lifestyle changes, such as eating a healthier diet, getting more sleep, and reducing stress, individuals may be able to achieve big improvements in their biological age.
How to slow down aging
Aging is a natural process that happens to all of us. However, there are certain things we can do to slow down the aging process and maintain a youthful appearance and good health. Here are some tips to help slow down aging:
Eat a healthy diet: Eating a balanced diet rich in fruits, vegetables, lean protein, and healthy fats can help slow down aging. Antioxidant-rich foods like berries, leafy greens, and nuts can help reduce oxidative stress and prevent cellular damage.
Exercise regularly: Regular exercise can help reduce the risk of chronic diseases, improve brain function, and maintain muscle mass and strength. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Get enough sleep: Getting enough sleep is essential for overall health and can help reduce the risk of chronic diseases. Aim for 7-9 hours of sleep each night.
Manage stress: Chronic stress can lead to inflammation and cellular damage, which can accelerate aging. Practice stress management techniques like meditation, deep breathing, or yoga to help reduce stress levels.
Protect your skin from the sun: Sun exposure can cause premature aging and increase the risk of skin cancer. Protect your skin by wearing protective clothing, a hat, and sunscreen with an SPF of 30 or higher.
Don’t smoke: Smoking can cause premature aging, wrinkles, and increase the risk of chronic diseases like cancer and heart disease. If you smoke, quitting can help slow down the aging process.
Stay hydrated: Drinking enough water can help keep your skin looking youthful and hydrated. Aim for at least 8 glasses of water each day.
Take care of your mental health: Chronic stress and anxiety can accelerate the aging process. Take care of your mental health by practicing self-care, getting enough sleep, and seeking professional help if needed.
In addition to these lifestyle changes, some studies suggest that certain supplements or compounds may help slow down aging, including resveratrol, NAD+, and nicotinamide riboside.
However, more research is needed to determine their effectiveness and safety.
Remember, aging is a natural process, and we cannot stop it completely.
However, by making healthy lifestyle choices and taking care of ourselves, we can slow down the aging process and enjoy a happy, healthy life for many years to come.
If you care about nutrition, please read studies about a breakfast linked to better blood vessel health, and vitamin D supplements strongly reduce cancer death.
For more information about health, please see recent studies about unhealthy habits that may increase high blood pressure risk, and results showing green tea and coffee could help reduce death risk in diabetes.
The study was conducted by Kara N. Fitzgerald et al and published in Aging.
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