2023-06-25 06:30:59
The quest for the fountain of youth has intrigued Americans ever since Ponce De Leon arrived on Florida shores in the 16th century. Over the years, pills, elixirs and even strict diets have been used in an attempt to stave off death. However, scientists have long understood that the keys to a long and healthy life lie in well-known habits: healthy eating, regular physical activity, fulfilling social relationships, stress management and adequate sleep.
A recent study published in the journal Aging revealed that certain behaviors have a direct impact on our genes and can influence our biological age. Researchers found that when 18 middle-aged men strictly followed a healthy lifestyle program that included a balanced diet, adequate sleep, exercise, relaxation time, and probiotics and phytonutrients for eight weeks, their estimated biological age decreased by regarding 3 years compared to the control group. This study shows that interventions aimed at slowing or even reversing the aging process can have a significant impact on our health.
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How our behaviors influence our genes and our life expectancy
Scientists have discovered that our genes are not solely responsible for diseases that limit our lifespan, such as cancer or heart disease. In reality, many genes must interact to influence these diseases. This discovery paved the way for a new discipline called epigenetics, which studies the factors that turn certain genes on or off.
One of the ways behaviors influence our genes is through molecules called methyl groups. These methyl groups can be added or removed from DNA, which turns certain genes on or off. For healthy aging, it is essential that genes linked to inflammation or cancer are turned off.
Diet plays a crucial role in modulating these methyl groups, as various studies have shown. For example, a study conducted on mice in 2003 showed that the administration of nutrients promoting genetic methylation reduced the expression of certain genes responsible for obesity. Human research has also confirmed this relationship between diet and DNA methylation.
Other lifestyle habits, such as exercise, relaxation practices, and sleep, can also affect DNA methylation and therefore our aging process.
The pilot study: How a healthy lifestyle can rejuvenate our body
A pilot study was conducted to assess the effects of a healthy lifestyle program on biological age. The researchers recruited 43 healthy adult men and divided them into two groups: the intervention group and the control group. The intervention group followed a healthy lifestyle program that included a balanced diet, adequate sleep, regular exercise, relaxation time, and taking probiotics and phytonutrients. The control group continued to follow their usual habits.
The biological age of the participants was measured using a DNA clock, which analyzes the methyl groups present in certain genes linked to the aging process. The results showed that the intervention group had a biological age on average 1.96 years lower than at the start of the study, while the control group had a biological age on average 1.27 years higher. This 3 year difference shows the significant impact of a healthy lifestyle on our aging process.
Habits to adopt to preserve your youth
The healthy lifestyle program followed by the intervention group included several essential elements to preserve one’s youth. Here are some of the recommended habits:
Balanced diet rich in vegetables
A balanced diet is essential to preserve youth. The program recommended eating at least 7 cups of vegetables a day, including 2 cups of leafy green vegetables and 2 cups of cruciferous vegetables like broccoli and cabbage. Participants were also required to consume one or two beets a day, a vegetable known to promote DNA methylation.
Healthy animal proteins, such as liver, eggs, and quality meats like grass-fed beef were also included in the diet. Good fats, such as olive oil and nut and seed butters, were recommended. Simple carbs were limited.
Certain foods, such as blueberries, garlic, green tea and rosemary, were also recommended due to their positive effects on DNA methylation.
Regular physical activity
Regular physical exercise is another key element in preserving one’s youth. Participants in the intervention group were asked to engage in at least 30 minutes of moderate-intensity physical exercise per day, five days per week. Physical exercise can also affect DNA methylation, contributing to healthy aging.
Sleep and relaxation
Sleep and relaxation are important factors in preserving youth. Participants in the intervention group were encouraged to sleep at least seven hours a night and to practice breathing exercises twice a day. Stress and relaxation can also influence methylation.
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