Research shows that dietand other lifestyle factorscan play a big role in keeping you sharp, energetic and youthful.
Read on to find out how to add years to your life, and life to your years.
Once upon a time, living to a ripe old age was merely a possibilityif you were lucky.
Leigh Beisch
The number of centenarians worldwide is predicted to climb to 3.7 million by 2050.
Read more:7 Secrets to Living Longer from 100-Year-Olds
Our understanding of aging, too, has evolved dramatically.
(Think: Tom Brady.)
Leigh Beisch
(Again, think: Tom Brady.)
Biological age, in other words, is not the same as chronological age.
(Try these 5 healthy lifestyle habits that may slow aging.)
Leigh Beisch
Sinclair and other researchers are looking at ways of reprogramming those cells.
We’re still years away from turning findings like this into a medical reality for us humans.
“The most important elements are lifestyle practices and having a healthy, supportive environment.”
But the foods on the following pages are rich in compounds and nutrients that are particular anti-aging heroes.
Other factors, such as regular exercise, sleep and stress management, are also associated with better aging.
Researchers at Harvard’s T.H.
Here’s what the science is showing, and which foods are worth putting on your plate.
What Is Aging, Anyway?
As our cells replicate, telomeres tend to get smaller.
Eventually, too-short telomeres send out chemical signals that trigger cells to stop dividing.
When senescent cells build up over time, our body’s tissues start to age.
And lifestyle factors like a healthy diet can keep them robust.
His team discovered that disease progression was significantly slower among those on the Ornish plan.
Cooling “Inflammaging”
How can our eating habits and behaviors have such a profound effect?
(Here are5 Things You Shouldn’t Do When Trying to Decrease Inflammationand 5 Things You Should.)
And our risk for developing it tends to increase as we age.
Research in Opresko’s lab found that high levels of oxidative stress can speed up the shortening of telomeres.
Other inflammation stokers are foods with refined carbohydrates, such as white bread and pasta, and added sugars.
They cause insulin spikes that negatively affect the immune system.
Sticking to a more plant-based, whole-food-rich diet is a recommendation we’ve all certainly heard before.
But that is the point, experts say.
(Importantly, no such associations were found forfriedfish, suggesting that cooking method matters.)
Experts recommend staying within the 1 to 2 servings a week guideline and buying sustainable, low-mercury species.
He suggests a daily supplement derived from algae, versus plant-based sources, such as flaxseed and walnuts.
“You’ll much more reliably get the optimal dose,” he says.
(Try these8 vegan sources of omega-3s to get your fill.)
Go green
Leafy greens, that is.
Studies have also associated elevated homocysteine with inflammation and shorter telomere length.
of beans people ate per day, their risk of dying dropped by 8%.
No wonder they feature so heavily in the diets of people living in centenarian-rich blue zones.
Try thesehealthy bean recipes.
(Beef has no fiber.)
(Think: edamame or tofu versus a tofu hot dog.)
As with all things, don’t go overboard.
Oats and barley are particular standouts.
Insulin resistance can also damage and shorten telomeres.
Read more:What Are Whole Grains and Why Are They So Important?
However, most of us average just 15 grams a day.
Senior citizens get even less fiber, due to diminished appetite and more difficulty chewing hard or fibrous foods.
A fiber-rich diet can also help support a healthier microbiome.
Joyce HENDLEY, M.S.,is a Denver-based food and health writer and teacher.
