Can you reverse biological age? Many people want to feel and look younger for longer, but not all are willing to do what it takes to achieve this goal. Yet, it is possible – and worthwhile. Take, for example, Dr. Kurt Hong, a 52-year-old nutrition researcher and professor of medicine and aging. His most recent biological age tests suggested that he was 11 years younger than his chronological age! While there is much debate as to how biological age is measured, the doctor used an algorithm that measures certain biomarkers known to be linked to aging, such as metabolic health and inflammation levels. According to Dr. Hong, there are three daily habits that he attributes to his youthful biological age, and he has recently shared them with the public.
Cardio and Resistance Training
Every week, Hong does a combination of cardio or aerobic, and resistance training. As Hong put it, “Aerobic exercise without question really contributes to your cardiovascular fitness and health.” Additionally, strength training helps you build and maintain bone density and muscle mass. During the summer, he enjoys swimming, hiking, and running for cardio. Most of his aerobic stuff he prefers to do outside of the gym. However, when it comes to strength training, he prefers working out in a gym, using the machines a few times a week, for 45 minutes per session.
According to Buisiness Insider, he suggests finding a physical activity that you enjoy and starting to do it twice a week. While you may not think that a few sessions a week would make a difference, recent studies suggest otherwise. A study published in the British Journal of Medicine Sports in 2023 revealed that individuals who exercised for around 2.5 hours a week had lower chances of developing cardiovascular disease and cancer than those who did no exercise at all.
Vitamin D
Unless you have certain deficiencies or other health conditions, Dr. Hong doesn’t feel it is necessary to take loads of different supplements. In fact, he personally only takes one. Testing indicated that his vitamin Dl evels were low, so he started taking one every day for bone health. This vitamin helps your body absorb calcium, which is vital for the density of your bones. Believe it or not, your bone density already starts to decline around 35 years of age. Vitamin D has been shown to be beneficial for your immune system and cancer risk, too, which is why it is favored by so many researchers and biohackers.
Studies have also suggested that there are several other supplements that may help with anti-aging. Resveratrol is among the most thoroughly studied compounds in the domains of anti-aging and longevity research. Polyphenols are a form of antioxidant that can be found naturally in the skin of red grapes, peanuts, and some berries. Plants produce this chemical as a response to stress, damage, or fungal infection. When ingested by humans, resveratrol appears to provide similar cellular protection. Apples, capers, berries, and even green tea contain quercetin, a beneficial plant flavonoid. It has been thoroughly explored for its broad-spectrum protective properties, notably in aging-related conditions.
Keep Your Mind Sharp
“Your brain’s like a muscle – if you don’t use it, you lose it, remarked Dr. Hong. He personally does something that challenges his mind for an hour or two every day. His weekdays are already pretty stimulating due to work; however, on weekends, he likes to read or play a game of checkers or chess with his children. He made sure to note that screentime does not count! Studies have indicated that mental stimulation can help protect the brain against the symptoms of Alzheimer’s disease. This is known as a cognitive reserve, and individuals with larger reserves exhibited fewer symptoms later in life.
Dietary Habits that Can Make You Healthier and Feel Younger
You should avoid overeating. Studies of human populations known for their longevity have revealed a link between low-calorie intake and an extended lifespan. Additionally, a lower intake was associated with a lower likelihood of disease. What you eat also matters, and it turns out that nuts are great for you! Several studies have revealed that nuts have beneficial effects on high blood pressure, heart disease, diabetes, inflammation, belly fat levels, metabolic syndrome, and certain types of cancer. Another great addition to your kitchen is turmeric, much lauded for its anti-inflammatory and antioxidant properties. Alcohol also ages the body quickly, and heavy consumption has been linked to heart, liver, and pancreatic diseases.
Lifestyle Choices Matter
Yes, you can reverse biological age. Your everyday lifestyle choices heavily impact your biological age. Stop smoking and make sure that you hydrate properly. A recent study involving more than 11,000 participants revealed that those who stay well hydrated are not only healthier, but also develop fewer chronic conditions such as lung and heart disease. Studies have also linked longevity with socializing. Those who socialized more regularly were shown to have longer survival rates. Even your outlook on life can affect how long you live. Recent studies have shown that optimism was associated with longer life expectancies in women.
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