Thyme to turn the clock!
A new study suggests that consuming plant -based foods rich in natural substances called methyl adaptogens can slow down biological aging.
Biological age is the age of our cells and tissues – it can be higher or lower than our chronological age, which is the number of years we have been alive. Factors such as genetics, environmental exposures, sleep habits, stress management and diet can significantly affect biological age.
Researchers from the University of Washington and other institutions wanted to investigate how dietary choices can affect DNA methylation, a process that regulates gene activity without changing the DNA sequence itself.
More DNA methylation in specific countries in the genome is associated with a higher biological age.
The study’s authors attended 43 healthy, middle -aged men from Portland, Oregon. Participants had finished an eight-week program that emphasized a plant-based diet rich in nutrients, as well as drilling, sleeping and stress decline.
Researchers determined that those who ate more saffron of India, rosemary, garlic, berries, green tea and/or oolong tea suffered greater decline in biological age.
These six substances contain polyphenols, which have antioxidant and anti-inflammatory properties. They can help slow down genetic aging by interfering with the enzymes involved in DNA methylation.
It is no coincidence that the Mediterranean diet, which promotes heart health and weight management, is rich in polyphenols.
Participants with a higher biological age than chronological age at the beginning of the study were more likely to return the clock. Unintentional weight loss was a common side effect, but did not predict a decrease in biological age.
Findings were recently published in aging JOURNAL
Researchers acknowledged the small sample size and said future studies should include a larger and more diverse population, as well as younger measures of biological age to confirm these results.
Within the ‘methylation diet’
The authors of the study recommend the daily consumption of dark leafy greens, cross vegetables (such as broccoli, cauliflower and cabbage), colorful vegetables, pumpkins or sunflower seeds, beets, lean meats, low glycemia fruits (apples, grapefruit and cherry.
The options are:
- Berries: Half -cup
- Rosemary: half teaspoon
- Turmeric: half a teaspoon
- Garlic: 2 cloves
- Green Teaaj: 2 cups
- Oolong tea: 3 cups
Dairy, grains, legumes and alcohol should be avoided.
“Although research on whole grains, legumes and certain dairy products supports the consumption of these foods as health promotion,” study authors writes, “They were left from the study diet to reduce the potential for short -term gastrointestinal effects.”
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