Diet helps 6 women reverse their biological age

By following a diet rich in green vegetables, nuts, exercise and enough sleep, 6 women looked 5 years younger in just 8 weeks.

In a recent study, University of Virginia scientists instructed six healthy women in their 50s to follow a diet rich in green vegetables, nuts, and three servings of liver per week for two months. The participants, who remain anonymous, were also asked to exercise for 30 minutes five days a week, sleep at least seven hours a night, and do two 10-minute breathing exercises each day.

The results of the study, published in the journal Ageing in March, showed that the biological age of this group of women (the estimated age of cells in the body) decreased by an average of nearly 5 years, from 56 to 51. Notably, a woman's biological age decreased by 11 years, from 57 to 46.

In recent years, "biohacking" has become a trend among people looking to reduce their biological age, the age of their cells and tissues, to live longer and avoid disease.

Biohacking diets like the one in the study above are designed to support DNA methylation, which helps maintain cellular health. As people age, DNA methylation often changes and becomes less efficient, causing cells to age more quickly.

Scientists at the University of Virginia tracked six women's adherence to the program through daily reports on an app. Overall, they stuck to the regimen 82 percent of the time.

"These findings add to the growing body of evidence that modest dietary and lifestyle interventions can help people reverse their biological age," said study leader Dr Kara Fitzgerald, an expert on ageing.

Proper diet, adequate sleep and regular exercise help women reverse aging. Photo: Pexels

In the study, each woman ate a variety of vegetables, including 2 cups of dark green leafy vegetables such as kale, broccoli, spinach, and mustard greens; 1-2 medium beets or cups of colorful vegetables such as eggplant each day. They also consumed 4 tablespoons of pumpkin seeds; 4 tablespoons of sunflower seeds; half a teaspoon of rosemary or turmeric powder; and two daily servings of low-glycemic fruits, such as berries, grapefruit, and apples.

In addition, each person was asked to eat 170 grams of meat, drink up to eight glasses of water per day; supplement with probiotics and organic green powder every 24 hours. Each week, the participants would consume 85 grams of liver, divided into three meals, 5-10 eggs. They were advised to avoid foods with added sugar or candy, dairy, grains, and legumes or beans.

The diet required them to eat within a 12-hour window each day, preferably between 7am and 7pm. Participants also had to make lifestyle adjustments, including doing 30 minutes of moderate-to-vigorous exercise, such as running or cycling, five days a week. They were asked to get at least seven hours of sleep a night and to do two 10-minute breathing exercises (twice a day) to combat stress.

Before starting the program, the women had blood tests to check their biological age. They also attended weekly meetings with a dietitian to ensure they were following the diet. The dietitian was also available to answer questions via a mobile app.

Scientists say the results of the latest study reinforce findings from previous similar work in a group of men, whose average biological age was reduced by three years.

A diet rich in vegetables and plants helps improve longevity. Photo: Freepik

However, the study had some limitations, such as it was unclear what factors actually reduced biological age. Furthermore, previous work has shown that if participants already had a healthy diet, the new diet they followed had only a limited effect. Another limitation was the small sample size.

Other scientists suggest that adjusting sleep patterns and exercise may be more powerful catalysts in reducing biological age.

Hong Van (According to Daily Mail )

Source link: https://vnexpress.net/che-do-an-kieng-giup-6-phu-nu-dao-nguoc-tuoi-sinh-hoc-4608160.html