Become ‘Younger’ with This Simple Diet Change
If you’re looking to tweak your diet to look younger, you might want to try this simple diet change that experts say will help you become “younger.” When I say become younger, what I mean is this diet change is supposed to help lower your biological age.
Simple Diet Change Could Help You Become ‘Younger’
Before we get into this simple diet change that can lower your biological age, let’s talk about the meaning of your biological age verses chronological age. Your chronological age, according to the experts at VeryWellHealth.com, is “the number of years you’ve been alive, while biological age refers to how old your cells and tissues are based on physiological evidence.” So, you can’t change your chronological age. It’s based on the date on which you were born. But, if you’re healthy, work out and have healthy habits, your biological age could be much lower than your chronological age. What’s wild is that according to research from VeryWellHealth.com, “biological age is more accurate than chronological age for predicting the onset of disease and death.” In contrast, your biological age has nothing to do with when you were born. It’s a combination of genetics, diet, exercise, stress, sleep, smoking, environment and more to give you an entirely new age. In fact, it’s possible that eventually, doctors will care more about your biological age than chronological to determine diseases, dementia and death.
So, how do you lower your biological age? Researchers and experts from the University of California, San Francisco, report that regardless of how healthy we eat, every gram of added sugar ages our cells. That doesn’t make me happy, because I eat very healthy, but I also eat sweets and treats. In the study, 342 Northern California women ate 61.5 grams of added sugar per day. The participants were mainly around 40 years old. The study found that even when participants followed a heathy Mediterranean diet, the added sugar sped up biological aging.
“We knew that high levels of added sugars are linked to worsened metabolic health and early disease, possibly more than any other dietary factor,” study co-senior author Elissa Epel, a UCSF professor in the Department of Psychiatry and Behavioral Sciences, said in the study. “Now we know that accelerated [biological] aging is underlying this relationship, and this is likely one of many ways that excessive sugar intake limits healthy longevity.” The study suggested that eating 10 less grams of added sugar a day may eventually lower your biological age by 2.4 months. Honestly, I’m going to keep eating my sugar, because 2.4 months isn’t long. Of course, check with your doctor before making any changes to your diet.
People Who Live to 100 Have These Things in Common
1. They Have a Good Immune System
A new study published in the journal eBioMedicine looked at the DNA and lifestyle of seven centenarians to see what they had in common to live so long. The researchers found that people in the 100+ age group, not surprisingly, had a strong immune system that had allowed them to fight off a lot of illnesses. It helped them stay alive longer.
They Have a Good Immune System
2. How to Improve Your Immune System
If having a good immune system isn’t in your genres, according to the experts at Harvard, you can boost your immune system by eating a healthy diet with fruits and vegetables. Another way is to exercise regularly and have a healthy weight. A few other ways include getting enough sleep, only drinking in moderation, not smoking, staying up to date with immunizations and avoiding stress.
Ways to Improve Your Immune System
3. They Have Chronic Illnesses Later in Life
According to a recent study published in the National Library of Medicine, “The age at which 20% of each of the centenarian groups experienced morbidity was significantly delayed by between 18 and 24 years.” That means these people got chronic illnesses much later than their peers. It helped them live longer.
They Have Chronic Illnesses Later in Life
4. They Exercise Regularly
This one shouldn’t be a surprise. According to a National Institutes of Health study, 2.5 hours of moderate activity a week could increase your life by 3.4 years. Studies also show that places around the world with the most centenarians are often in places with rural communities, where they are up and walking around instead of sitting at a desk. So, get out and move.
They Exercise Regularly
5. They Aren't Overweight
Keeping their weight in check is apparently another commonality with people who make it to 100 years old. In a Harvard-Salk Institute paper about longevity, they note, “At present, calorie restriction remains the most robust [i.e., evidence based] strategy for extending health and lifespan in most biological models tested.” So, eat, but do so mindfully. They also eat healthy, which goes along with longevity.
They Aren’t Overweight
6. They Stay Connected
As they say, people need people. According to a research study via PNAS.org, having real, quality social ties with friends and family has been associated with better health. Also, being socially isolated has been associated with an increased risk of inflammation in people of different ages. So, don’t be such a hermit.
They Stay Connected
7. They Have Faith
According to a study published in the National Library of Medicine, “While there is no definitive scientific evidence linking directly spirituality and longevity some research suggests that spiritual practices and beliefs may have indirect effects on physical and mental health, which could potentially contribute to longer life spans.” So, it’s not a sure thing. But, it appears having beliefs and spirituality is something that many people over 100 share. Pray up, my friend.
They Have Faith
8. Blood Commonalities
A recent study published in GeroScience shows that those 100 years of age and older have some similarities in their blood. According to research, they have lower, but not super low, levels of creatinine, glucose and uric acid. Talk to your doctor about ways to get your blood to those levels, and talk to you doctor about any changes you plan to make to your lifestyle and diet, of course.
Blood Commonalities
