4 simple "anti-aging" methods, stick to them for 2 months and you will look 4.6 years younger!

Is it really possible to "reverse aging"? Yes!

In life, we often meet friends or relatives we haven’t seen for a long time and find that they look much younger than the last time we saw them. Could it be that they are “aging in reverse”? In fact, more and more studies have found that our bodies can really “age in reverse”!

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01

4 ways to reverse aging

Stick to it for 2 months and you will be 4.6 years younger!

"DNA methylation" is a chemical modification on our genetic material DNA, which is related to the aging process. Medical research has found that it can be used to assess aging. The difference between DNA methylation age and actual age has been proposed as a biomarker of aging. So in short, "DNA methylation" can reflect the actual age and degree of aging of our body to a certain extent.

On March 22, researchers from the Institute for Functional Medicine and the Nutrition Society published a study in the journal Aging showing that changes in diet and lifestyle can affect DNA methylation, and that participants became 4.6 years younger on average in just eight weeks. [1]

Source: Journal screenshot

In this study, researchers analyzed six healthy female participants aged between 46 and 65, who completed an eight-week intervention treatment program, including diet, sleep, exercise, relaxation guidance, etc.

1. Dietary adjustment: Adjust the diet to be plant-centered, including 5 to 10 eggs per week, about 170 grams of animal protein per day, and 3 servings of about 85 grams of animal liver per week; maintain intermittent fasting (eat within 12 hours every day), 8 glasses of water per day, and probiotics and phytonutrients twice a day.

2. Increase exercise: Have participants exercise for more than 30 minutes a day, at least 5 days a week, with the exercise intensity at 60% to 80% of the maximum self-perceived fatigue level.

3. Ensure sleep: Let the participants sleep at least an average of 7 hours per night.

4. Relaxation: Participants were asked to take part in 10-minute breathing sessions twice a day aimed at reducing stress.

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At the end of 8 weeks, DNA methylation and biological age analysis were performed on blood samples from 6 participants. The biological age of 5 of the 6 participants decreased, while 1 did not change. The maximum biological age reduction was 11.01 years, the minimum reduction was 1.22 years, and the average biological age reduction was 4.6 years. This study further confirmed the reversal of aging through diet and lifestyle intervention in women.

02

Do these 4 things in your life

You can also "live younger"

1. Diet adjustment: try "Jiangnan diet"

The "plant-centered + animal protein" diet in the experiment is similar to the internationally recognized healthy diet, the Mediterranean diet, and the "Jiangnan diet" proposed by my country. Ning Guang, an academician of the Chinese Academy of Engineering and president of Ruijin Hospital affiliated to Shanghai Jiaotong University School of Medicine, pointed out that the Jiangnan diet is similar to the Mediterranean diet in terms of nutritional system, but the Jiangnan diet is superior to the Mediterranean diet in terms of lowering blood pressure and blood sugar. More importantly, the "Jiangnan diet" is more suitable for the taste of Chinese people. [2]

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Six characteristics of Jiangnan cuisine:

1. The more vegetables the better, and ensure the right amount of fruit

Jiangnan cuisine advocates nature, follows the seasons, and eats in season. Its climate is suitable for the growth of a variety of crops, so the locals have a very rich variety of food, and can ensure a daily intake of 300-500g of vegetables and 200-350g of fruit.

2. Increase white meat, reduce red meat, and recommend soy products

Jiangnan is close to water, so people eat more white meat such as fish, shrimp, and poultry, which can help reduce the risk of colorectal cancer. Fish and shrimp are rich in high-quality protein and unsaturated fatty acids, which help control blood lipids and protect cardiovascular and cerebrovascular diseases. It is recommended that each person consume 40 to 75 grams of fish and shrimp and 40 to 75 grams of poultry and livestock per day.

3. Promote the consumption of more coarse grains and less refined rice and flour

Increasing the intake of coarse grains can prevent the health problems caused by long-term consumption of refined rice and flour. The fiber in coarse grains can inhibit the absorption of cholesterol, reduce high blood lipids, promote intestinal peristalsis, and prevent constipation. It is usually recommended that coarse grains: refined grains = 1 part: 3-4 parts. For example, when making two kinds of rice, millet can account for about a quarter of the total amount, and corn steamed bread and cornmeal can account for about a quarter.

4. Vegetable oil is recommended for low temperature cooking

The Jiangnan diet is "light, original, and health-conscious," with relatively little intake of oil and salt. Peanut oil, rapeseed oil, soybean oil and other vegetable oils are often used, which can better reduce the risk of metabolic diseases such as obesity and hyperlipidemia.

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5. Recommended amount of nuts and milk

The recommended daily intake of milk and dairy products is 300 grams. Take ordinary 200 ml bagged milk as an example, drink 1~2 bags a day. Nuts are rich in nutrition, high in fat, and contain a variety of vitamins and minerals. But the amount should be controlled, and you can't eat too much. A small handful a day is enough.

6. Steaming, boiling and shabu-shabu cooking methods are highly recommended

Jiangnan cuisine focuses on the taste of the ingredients themselves, so it often uses cooking methods such as steaming and boiling . This can not only reduce the loss of nutrients due to high temperatures, but also reduce the production of carcinogens such as benzopyrene and acrylamide, thereby reducing the risk of cancer.

2. Increase exercise: It is recommended to combine 3 kinds of exercise

1. Aerobic exercise: improve cardiopulmonary function

Aerobic exercise can enhance cardiopulmonary function, promote blood circulation throughout the body, consume fat and help control weight. It is recommended that the interval between two consecutive exercises should not exceed 2 days, and it is best to do it every day. Brisk walking, jogging, swimming, aerobics, badminton, table tennis, square dancing, etc. are all good projects. You can choose according to your physical condition and preferences. The exercise heart rate should be controlled at (220-age) × (60%~80%), and the time should be more than half an hour.

2. Resistance exercise: Build muscle mass

Resistance exercise can improve basal metabolism, increase muscle mass, and reduce the risk of fractures, diabetes, myocardial degeneration and other diseases. The body's muscle mass begins to decline in the 30s and 40s. "Saving muscle means saving life." For the elderly, it is more important to retain muscle and reduce loss.

Resistance exercise is an effective way to increase or retain muscle. Push-ups, stretching with elastic bands, seated leg raises, pushing the wall with legs, lifting dumbbells, etc. are all resistance exercises. It is recommended to perform them at least 3 times a week, and the time can be adjusted appropriately according to the difficulty of the project and your own situation.

3. Flexibility training: relax the whole body and promote circulation

Flexibility training mainly involves stretching, which has many benefits: preventing muscle stiffness, increasing the body's flexibility and coordination; promoting blood circulation and maintaining blood vessel elasticity; allowing Qi and blood to flow smoothly in the body, unblocking meridians and relieving pain, while also achieving the effect of nourishing the five internal organs and strengthening the body. Flexibility training can be performed before and after exercise.

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3. Ensure sleep: Avoid staying up late and go to bed before 23:00

High-quality sleep is an important process for the self-repair and regulation of human tissues and organs. If you stay up late or go to bed late, it will inevitably affect the body's metabolism and regeneration ability, making people look more haggard and old. It is recommended to go to bed before 23:00 at night and ensure 7 to 8 hours of sleep. The evaluation standard for good sleep should be to feel good and energetic after waking up.

4. Relax your body and mind: Three ways to help you relieve stress

Do you feel more tired the more you rest? Maybe you are not doing the right way to rest and relax. Yang Fangru, deputy chief physician at the Mental Health Center of Xiangya Hospital of Central South University, published an article on the WeChat official account of Xiangya Hospital of Central South University in 2020, introducing several ways and methods. [3]

1. Mindful breathing: Find a quiet place, take some free time, sit cross-legged or on a stool. You can choose to close your eyes or open them, find a target and stare at it. Then focus your attention on your breathing, follow your breathing and say, I am exhaling, I am inhaling... "Breathing is the anchor of consciousness!" When your consciousness wanders randomly, remember to use breathing to pull it back.

2. Dynamic meditation: No matter what you are doing, focus your attention on it. For example, when walking, practice focusing on the act of walking, feeling the movements of your legs and hands, feeling the force between your feet and the ground, and feeling the force of your legs. Use this method to control your attention.

3. Emptying and returning to zero method: Spend 10 minutes to half an hour every day, put down all the social roles you shoulder, be an empty cup, and enjoy the original role of your life. You can go to bask in the sun, sit on the lawn, hug a tree, draw and color, play drums, etc. Everyone has his or her own unique way of emptying, you need to try and find it yourself.

References:

[1]Potential reversal of biological age in women following an 8-weekmethylation-supportive diet and lifestyle program: a case series https://www.aging-us.com/article/204602/pdf

[2] 2020-06-02 Health Times “What’s so good about the “Jiangnan Diet” praised by academicians? ”

[3] 2020-12-17 Central South University Xiangya Hospital "Always feeling tired? It's because you haven't found the right way to rest!" (Yang Fangru)

Source: Health Times

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