A couple and their dogs are seen walking along a trail below homes in Dillon Beach, California, on April 24. Research conducted over the past year suggests that specific diet and exercise routines could potentially reduce a person’s “biological age.” These routines include adopting a plant-based diet, engaging in daily physical activity, and incorporating strength training.
Biological age is a measure of physiological health rather than chronological age. Recent studies indicate that making New Year’s resolutions to eat healthier or exercise more could have additional benefits beyond physical fitness and weight loss. These studies propose that certain diet and exercise regimens may help slow down the aging process at a physiological level.
Biological age is determined by factors such as cell damage, organ function, and cholesterol levels, rather than just the number of years lived. While habits like following a plant-based diet, staying active, and strength training are known to promote overall health, they have also shown potential in reducing the negative health impacts associated with aging.
However, experts emphasize that biological aging is a multifaceted process influenced by factors like stress, chronic illness, smoking, and genetics. Regular exercise and a balanced diet are important for overall health, not just for reversing the biological clock.
Five recent studies have highlighted the connection between diet, exercise, and aging. For example, research suggests that plant-based diets may slow down biological aging. A study involving identical twins found that those following a vegan diet showed a decrease in biological age compared to their omnivorous counterparts. The vegan diet consisted of nutrient-rich foods like vegetables and whole grains, which may have contributed to the observed effects.
It is important to note that not all vegan diets are equally healthy, and it is advisable to focus on consuming more plant-based foods and reducing junk food intake for overall health benefits. More research is needed to fully understand the long-term effects of specific diet and exercise routines on biological aging.
One study revealed that a higher sugar intake was linked to an older biological age, while another study highlighted the advantages of periodically following a calorie-restricted, plant-based diet. In this study, a group of 100 adult participants was divided, with some following a strict diet for five consecutive days each month over three months, while the rest continued their usual eating habits. On diet days, participants were provided with pre-prepared food kits containing items like vegetable soup, nut bars, and herbal tea, limiting their daily calorie intake to 700 to 1,100 calories. Researchers assessed the participants’ biological ages based on health measures such as cholesterol and blood pressure and found that those on the plant-based diet appeared to have a biological age two-and-a-half years younger by the end of the study, irrespective of weight loss.
Valter Longo, the director of the USC Longevity Institute and co-author of the study, emphasized the potential benefits of incorporating this diet into medical practice to promote new cell growth, reduce insulin resistance, and lower blood sugar levels, particularly beneficial for individuals with diabetes, obesity, or overweight.
In a separate study, it was discovered that even minimal physical activity could lower one’s “cognitive age,” referring to mental acuity. Over 200 middle-aged New Yorkers participated in this study, recording their recent physical activities and playing brain games to assess cognitive function. The results indicated that individuals who engaged in physical activity exhibited a mental speed equivalent to a brain age four years younger compared to periods of inactivity, suggesting that routine activities like walking, chores, or playing with children could have positive cognitive effects.
Furthermore, recent research highlighted the association between 90 minutes of weekly strength training and a significant reduction in biological age. Participants who engaged in strength training exercises experienced a nearly four-year biological age reduction. These findings illustrate the potential benefits of incorporating physical activity and a plant-based diet into daily routines to promote overall health and well-being.
According to the National Health and Nutrition Examination Survey, an ongoing study conducted by the Centers for Disease Control and Prevention, adults who reported engaging in regular strength training were discovered to possess notably longer telomeres compared to their counterparts who did not participate in such activities. This finding suggests that those who engaged in strength training may have a lower biological age.
However, Hakun, a notable expert in the field, emphasized that the advantages of exercise reach beyond cognitive benefits. Regular physical activity is also recognized for its ability to lower blood sugar levels and reduce risk factors associated with heart disease, among numerous other positive impacts.
“People universally consider physical activity as a fundamental behavior crucial for all aspects of health,” he stated. “Rarely have I encountered any research that suggests physical activity could have a detrimental effect.”
It is important to highlight the significant implications of these findings, as they shed light on the potential benefits of incorporating strength training into one’s routine. The correlation between longer telomeres and regular strength training indicates a promising avenue for individuals looking to improve their overall health and well-being.
In conclusion, the link between strength training and longer telomeres underscores the importance of physical activity in promoting a healthier biological age. This serves as a reminder of the multifaceted benefits that exercise can offer, extending beyond just cognitive enhancements to encompass various aspects of overall health.
