Good Lifestyle

We would all like to return the clock. But that there is a wealth of scientific evidence on what we can do to age, namely to reduce the risk ofDiseases related to age Such as diabetes, heart disease and dementia - the study of how to reverse the real aging process is still in its infancy.

CornA new study examined by peers, recently published in the newspaperAging, suggests intriguing possibilities. In a clinical trial, researchers have found that it was possible to reduce the biological age of three years in eight weeks, making changes to diet and lifestyle. Read to find out what they were - and to ensure your health and health of others, do not miss these19 ways to ruin your body, say health experts.

The randomized controlled clinical trial involved 43 healthy adult men aged 50 to 72 years. The researchers divided them into two groups: the test group has undergone an eight-week program including a diet, sleep, exercise and relaxation, and a relaxation scheme. Probiotic complements and phytonutrients, while the control group has done nothing differently.

At the end of the eight weeks, researchers collected DNA samples from all participants via saliva tests. For each, they analyzed the extent of the methylation of DNA, damage and functional decline of our cells, our tissues and organs. DNA Methylation is a major driver of age-related disease and a vital means that scientists identify and follow biological aging.

Using the lineHorvath lady clockScientists have found that the group that has undergone the treatment of food and lifestyle decreased by 3.23 years compared to the control group.

Here is the therapeutic scheme that the treatment group followed.

The test group consumed a diet largely based on facilities, including nutrient-rich foods such as folate, betaine, vitamin C, vitamin A, curcumin, epigallocatechin gallate (EGCG), the quercetin and lutoline. Nutrient animal proteins (such as liver and egg) have been allowed.

"The carbohydrate diet adjustment and included a light intermittent jacket, designed both to lower glycemic cycling," also known as blood and accident spikes, researchers wrote. Every day, the test group consumed a fruit and vegetable powder and a probiotic that provided 40 million CFUs fromLactobacillus plantarum299V.

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The test group exercised for at least 30 minutes each day, at least five days a week, with an intensity of 60 to 80% of their maximum perceived effort. "Exercise is well known for being largely beneficial for almost all aspects of health and it has been shown that the average lifetime in animal models," has written researchers.

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"The breathing exercises of twice a day that arouse the relaxation response were prescribed for the reduction of stress," wrote the researchers. "It has been recently shown that 60 days of relaxation practice designed to cause the relaxation response, 20 minutes twice a day, could significantly reduce the damages." According to the American psychological association, the relaxation response is "a physical state of deep rest that changes the physical and emotional responses of a person to stress" - the opposite of the reflex of combat or theft, which can be induced by Exercises like deep breathing and meditation.

The quality of sleep has been prioritized in the study. The researchers recommended that the test group get at least seven hours of sleep every night. Experts consider seven to nine hours a healthy amount of sleep and several studies have linked small amounts 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 marked an average rating of 3.23 years younger at the end of the eight-week program according to the Clock of Lady of Horvath," wrote the scientists.

"What is extremely exciting is that the practices of food and lifestyle, including specific nutrients and known food compounds to selectively alter the methylation of DNA, are able to have Such an impact on DNA methylation models that we know to predict aging and age-related disease, "said the primary author of the study, Kara Fitzgerald, ND, IFMCP, who noted that The researchers intended to pursue studies involving larger groups of people. "I think that, with new possibilities for all of us to measure and follow our age of DNA methylation, provide new important opportunities for scientists and consumers." As for exactly what to eat now that you have these excellent advice, do not miss these 19 weight loss foods that really work, say experts .