We all love going back in time. But while there is a lot of scientific evidence about what we can do in aging, that is, to reduce the risk of age-related diseases like diabetes, heart disease and dementia. Studies on how to actually reverse aging are still ongoing. its childhood
But the study peer-reviewed A new issue has just been published in the journal. old age, offers some interesting possibilities. in clinical trials Researchers have found that they can reduce their biological age by three years in eight weeks. by making certain dietary and lifestyle changes Read on to find out what they are—and to ensure your health and the health of others. Don̵7;t miss these 19 Ways You Destroy Your Body Speak to a health professional.
The randomized controlled clinical trial involved 43 healthy men aged 50 to 72 years. The researchers divided them into two groups: The test group received an eight-week program that included dietary recommendations. sleep exercise and relaxation Probiotic and Phytonutrient Supplements While the control group did nothing differently.
at the end of eight weeks The researchers collected DNA samples of all participants by saliva testing. for each person They analyzed the extent of DNA methylation, damage and reduced function by our cells, tissues and organs. DNA methylation is the main driver of age-related illness. And it’s an important way scientists identify and track biological aging.
Using the online Horvath DNAmAge clock, the scientists found that the diet and lifestyle treatment group had a 3.23 year reduction in biological age compared to the control group.
This is the regimen that the treatment group adheres to.
The test group ate a plant-based diet. This includes foods high in nutrients such as folate, betaine, vitamin C, vitamin A, curcumin, epigallocatechin, gallate (EGCG), quercetin, and luolin. Use nutrient-dense animal proteins (such as liver and eggs).
The researchers wrote: “The diet restricted carbohydrates and included small intermittent fasting, both designed to lower blood sugar.” The test group consumed 40 million fruit and vegetable powders and probiotics every day. CFU of Lactobacillus 299v.
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The test group exercised for at least 30 minutes every day, at least 5 days a week. at an intensity of 60 to 80 percent of the perceived maximum effort “Exercise is known to be extremely beneficial for almost every aspect of health. and it has been shown that life expectancy can be extended in animal models,” the researchers write.
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The researchers wrote: “Twice daily breathing exercises that stimulate the relaxation response were prescribed to reduce stress,” said a recent 60-day relaxation exercise, designed to stimulate the relaxation response. 20 minutes twice a day can significantly reduce DNAmAge,” according to the American Psychological Association. Relaxation Response is “a physical state of deep relaxation that changes a person’s physical and emotional response to stress,” as opposed to reflection. Fighting or fleeing, which can occur through exercises such as deep breathing and meditation.
Quality sleep was prioritized in the study. Researchers recommend that the test group get at least seven hours of sleep every night. Experts consider seven to nine hours of sleep to be healthy. And several studies have linked low levels of sleep. poor sleep quality and sleep disorders such as sleep apnea to increase the risk of weight gain, cancer, cardiovascular disease and dementia
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“Compared to participants in the control group Participants in the treatment group achieved an average score of 3.23 years at the end of the eight-week program based on the Horvath DNAmAge clock,” the scientists wrote.
“What is particularly exciting is the food and lifestyle practices. “This includes specific nutrients and dietary compounds known to selectively modify DNA methylation, capable of such effects on DNA methylation patterns that we know to predict age and age-related disease,” said the authors. Lead of the study Kara Fitzgerald, ND, IFMCP, who noted that researchers intend to conduct larger cohort studies. “I believe this together with new possibilities For all of us to measure and track the age of DNA methylation will open important new opportunities for both scientists and consumers.” What to eat now with these great tips, don’t miss out. 19 Weight Loss Foods That Actually Work experts say.