Eating these 6 foods can actually reverse aging: study
A new study suggests that consuming plant-based foods rich in natural substances called methyl adaptogens can potentially slow biological aging.
Biological age is the age of our cells and tissues — it may be higher or lower than our chronological age, which is the number of years we've been alive. Factors like genetics, environmental exposures, sleep habits, stress management and diet can significantly impact biological age.
3 Biological age reflects the health of our cells and tissues. It can be higher or lower than the number of years that we've been alive.
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Researchers from the University of Washington and other institutions wanted to investigate how dietary choices can influence DNA methylation, a process that regulates gene activity without changing the DNA sequence itself.
More DNA methylation at specific sites in the genome is associated with a higher biological age.
The study authors followed 43 healthy, middle-aged men from Portland, Oregon. The participants had finished an eight-week program that emphasized a plant-based, nutrient-rich diet as well as exercise, sleep and stress reduction.
The researchers determined that those who ate more turmeric, rosemary, garlic, berries, green tea and/or oolong tea experienced greater declines in biological age.
These six substances contain polyphenols, which have antioxidant and anti-inflammatory properties. They may help slow genetic aging by interfering with enzymes involved in DNA methylation.
It's no coincidence that the Mediterranean diet, which promotes heart health and weight management, is rich in polyphenols.
3 This graphic from the study shows the correlation between restricted food groups such as legumes, dairy and alcohol and change in biological age.
2025 Villanueva et al.
Participants with a higher biological age than chronological age at the start of the study were more likely to turn back the clock. Unintentional weight loss was a common side effect, but it did not predict a decline in biological age.
The findings were recently published in the Aging journal.
The researchers acknowledged the small sample size and said future studies should include a larger and more diverse population, as well as newer biological age measures to confirm these results.
Inside the 'methylation diet'
The study authors recommend daily consumption of dark leafy greens, cruciferous vegetables (like broccoli, cauliflower and cabbage), colorful vegetables, pumpkin or sunflower seeds, beets, lean meats, low-glycemic fruit (apples, grapefruit and cherries) and a serving or more from the methyl adaptogen group.
3 Oolong tea (seen here) is partially oxidized, while green tea is unoxidized, and black tea is fully oxidized.
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The options are:
Berries: Half cup
Rosemary: Half teaspoon
Turmeric: Half teaspoon
Garlic: 2 cloves
Green tea: 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-promoting,' the study authors wrote, 'they were omitted from the study diet to reduce the potential for short-term gastrointestinal side effects.'
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Make it 1,500 calories: Omit Raspberry-Kefir Power Smoothie at breakfast and change P.M. snack to 1 medium banana. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 25 Breakfast (452 calories) 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups 1 serving Raspberry-Kefir Power Smoothie A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (498 calories) 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing P.M. Snack (174 calories) 1 serving Peanut Butter Energy Balls Dinner (560 calories) 1 serving Creamy Lemon-Dill Chicken & Rice Casserole 1 serving Simple Spinach Salad Daily Totals: 1,808 calories, 90g fat, 82g protein, 175g carbohydrate, 33g fiber, 2,128mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 26 Breakfast (410 calories) 1 serving Avocado & Kale Omelet ¾ cup cherries A.M. Snack (131 calories) 1 large pear Lunch (498 calories) 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing P.M. Snack (174 calories) 1 serving Peanut Butter Energy Balls Dinner (497 calories) 1 serving Slow-Cooker Butter Chicken Evening Snack (109 calories) 1 serving Roasted Buffalo Chickpeas Meal-Prep Tip: Reserve two servings Slow-Cooker Butter Chicken to have for lunch on days 27 & 28. Daily Totals: 1,820 calories, 96g fat, 88g protein, 161g carbohydrate, 32g fiber, 1,807mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit both the P.M. and evening snack. Make it 2,000 calories: Substitute 1 serving Raspberry-Kefir Power Smoothie for the cherries at breakfast. Day 27 Breakfast (358 calories) 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie A.M. Snack (280 calories) 1 cup low-fat plain strained (Greek-style) yogurt ¾ cup raspberries 2 Tbsp. sliced almonds Lunch (497 calories) 1 serving Slow-Cooker Butter Chicken P.M. Snack (174 calories) 1 serving Peanut Butter Energy Balls Dinner (491 calories) 1 serving Roasted Veggies with Halloumi & Chickpeas Daily Totals: 1,802 calories, 96g fat, 109g protein, 146g carbohydrate, 30g fiber, 1,311mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 28 Breakfast (401 calories) 1 serving Avocado & Kale Omelet ⅔ cup cherries A.M. Snack (131 calories) 1 large pear Lunch (497 calories) 1 serving Slow-Cooker Butter Chicken P.M. Snack (174 calories) 1 serving Peanut Butter Energy Balls Dinner (554 calories) 1 serving Pistachio-Crusted Halibut 1 serving Kale & Avocado Salad with Blueberries & Edamame Evening Snack (62 calories) 1 medium orange Daily Totals: 1,821 calories, 102g fat, 106g protein, 138g carbohydrate, 30g fiber, 2,122mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. Week 5 Day 29 Breakfast (336 calories) 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 serving Creamy Strawberry Smoothie A.M. Snack (268 calories) 1 serving No-Added-Sugar Cherry Crumble Lunch (540 calories) 1 serving High-Protein Caprese Chickpea Salad P.M. Snack (174 calories) 1 serving Peanut Butter Energy Balls Dinner (482 calories) 1 serving Fajita-Stuffed Portobello Mushrooms 1 serving Spicy Cabbage Slaw Daily Totals: 1,802 calories, 98g fat, 83g protein, 159g carbohydrate, 34g fiber, 1,691mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 30 Breakfast (336 calories) 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 serving Creamy Strawberry Smoothie A.M. Snack (230 calories) 1 cup low-fat plain strained (Greek-style) yogurt ½ cup blackberries 1 Tbsp. sliced almonds Lunch (540 calories) 1 serving High-Protein Caprese Chickpea Salad P.M. Snack (174 calories) 1 serving Peanut Butter Energy Balls Dinner (514 calories) 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad Daily Totals: 1,796 calories, 104g fat, 107g protein, 118g carbohydrate, 31g fiber, 1,923mg sodium. Make it 1,500 calories: Omit Creamy Strawberry Smoothie at breakfast and omit P.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? You can definitely mix and match meals or browse some of our other Mediterranean diet recipes for additional inspiration. For this plan, we aimed for 1,800 calories per day, at least 60 grams of protein, 30 grams of fiber and a maximum of 2,300mg of sodium per day. Because the Mediterranean diet is flexible, a simple swap should work for most people. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two. Can I eat the same breakfast or lunch every day? Yes, feel free to eat the same breakfast or lunch every day if you prefer. Each breakfast ranges from 304 to 478 calories while lunches span 374 to 540 calories. Again, a swap should be fine for most people but you may want to adjust a snack or two if you're closely monitoring certain nutrients. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. How do I follow the Mediterranean diet? To follow the Mediterranean diet, aim for a wide array of protein sources, such as fish, nuts, seeds, legumes and lean meats. Plan to include a variety of fruits, vegetables and whole grains as well as healthy fats, like avocado and olive oil. Flavor food with plenty of dried and fresh herbs and spices. Health Benefits of the Mediterranean Diet As fads and buzzworthy topics come and go, the Mediterranean diet is here to stay. This well-researched eating pattern is praised for its high-nutrient content, sustainability and numerous health benefits. Research links the Mediterranean diet with improved blood sugar management and a reduced risk of developing type 2 diabetes, better heart health, increased longevity and sharper brain health. In addition to its positive impact on metabolic health, people who follow the Mediterranean diet have a greater reduction in body weight and a reduced risk of becoming obese in the future. It's clear that the Mediterranean diet is healthy - but why? Because this eating pattern is so varied, it's impossible to pinpoint one attribute responsible for these positive health outcomes. One possible reason is that it's rich in antioxidants, which are compounds found in fruits, vegetables and olive oil. Antioxidants help delay and prevent damage to the cells. Its impact on inflammation hasn't gone unnoticed, either. When left unchecked, chronic inflammation can increase the risk of developing health conditions like type 2 diabetes, heart disease and inflammatory bowel disease. Research continues to show that the Mediterranean diet can help reduce inflammatory markers in the body and reduce the risk of developing chronic health conditions. Whatever the reason, it's clear that the Mediterranean diet has some serious health We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
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Study reveals this type of exercise lowers your biological age by 9 years
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're looking to pause time, we've got good news — when it comes to biological aging, that's the aging process that happens inside your cells, sweating can help. Specifically, sweating due to high-impact exercise, which can lower your biological age by nearly a decade, according to researchers. The study, conducted at Brigham Young University and published in the Preventive Medicine medical journal, looked at the data of more than 5,800 adults aged 20-84. The study looked at the participants' biological age by examining the length of their telomeres — these are the protective DNA caps at the end of chromosomes. Telomeres prevent your DNA from getting damaged; they shorten as we get older, and shortened telomeres are often associated with age-related diseases. The measurement is taken through blood samples. The researchers found that people who consistently performed high levels of physical activity, specifically high-impact activity, had longer telomeres than those with sedentary lifestyles. For the study, to be highly active, women had to engage in 30 minutes of jogging per day and 40 minutes for men, five days a week. They concluded that regular high-impact exercise added nine years of reduced cellular aging. 'If you want to see a real difference in slowing your biological aging, it appears that a little exercise won't cut it,' exercise science professor Larry Tucker said. 'You have to work out regularly at high levels.' If you're new to jogging, it can be difficult to know where to start. Mixing jogging with walking intervals as you get fitter and build up your distance, also known as Jeffing, can be beneficial. Here's everything you need to know about Jeffing, and a round-up of the best running shoes on the market. That said, if you're not a runner or you're worried about the impact of running on your joints, high-intensity training doesn't have to involve pounding the sidewalk or hours on the treadmill. HIIT training, cycling sprints on a stationary bike, taking a spin class, or using the rowing machine in the gym all count as high-intensity exercise. Find the one that works for you, and you'll increase your cardiovascular fitness while lowering your biological age. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget running and swimming — study finds this sport adds 10 years to your life Forget gym machines — study shows this type of exercise is the most effective at building strength, muscle and power Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age
