One thing is the chronological age, that which 'chiva' our ID and that is marked by the date of our birth, and another the biological age that, although it does not appear in any document and, in most cases, is not known, is much more revealing of our state of health in general, because it tells us how the aging process of our cells is going, tissues, organs and systems.
The latter, for better or for worse (depending on the cases) depends on our lifestyle, that epigenetics of which so much is talked about lately that is delimited by details as much of our day to day as our way of eating, how much (or little) we move, the hours we sleep, the level of stress we have or the place where we live (ojito with the noise, pollution, the type of water we drink, etc.).
Well, with these three concepts, chronological, biological and epigenetic age, a team led by Kara N. Fitzgerald, doctor at the Institute of Functional Medicine in Washington (United States), has 'played' to carry out an investigation of amazing results in which it has been demonstrated, once again, the extraordinary value of good habits as a rejuvenation strategy.
So much so that one of the six participants in this study, designed to impact DNA methylation, managed to experience a reduction of eleven years in her biological age, going from the initial 57 years with which she started at the beginning of the eight weeks that the 'experiment' lasted to the 46 that she registered at its conclusion (it should be noted that this person had a chronological age of 62 years).
His was not a unique case. Five of the six participants, whose average chronological age was around 58 years, experienced a biologicalage education of between 1.22 and 11.01 years.
How was this real miracle worked? Well, without too many 'artifices', the truth, simply with a two-month program that included guidelines to follow on diet, sleep, exercise, relaxation, probiotic supplements and phytonutrients.
And, at this point, we are probably wondering what are those magic guidelines that can rejuvenate us biologically up to a decade. Here is the answer in the form of weekly and daily recommendations.
- Prioritize organic.
- Maintain proper hydration.
- Do not eat between 7 p.m. and 7 a.m.
- Always include healthy oils.
- Balance the types of fat.
- Avoid added sugar/sweets, dairy products, grains, and legumes/beans.
- Minimize the use of plastic containers for food.
- Three servings of liver (1 serving = 3 ounces) weekly, preferably organic.
- Between five and 10 eggs, if possible, free-range, organic, enriched with omega-3.
- Two cups of dark, raw, chopped leafy greens. Includes: kale, chard, spinach, dandelion, mustard greens. Excludes: leafy green salad such as romaine lettuce, iceberg, Spring mix
- Two cups of cruciferous vegetablesis raw and chopped. Includes: broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, arugula, kale, mustard greens, watercress, kohlrabi, kohlrabi, radish, chard and turnip.
- Three additional cups of 'colorful' vegetables to choose from (excluding, potatoes and sweet corn).
- One or two medium beets.
- Four tablespoons (1/4 cup) pumpkin seeds (or pumpkin seed butter).
- Four tablespoons (1/4 cup) sunflower seeds (or sunflower seed butter)
- A serving of methylation adaptogens, to choose between:
- One or two cups of berries (preferably wild).
- One or two cups teaspoons of rosemary.
- One or two cups teaspoons of turmeric.
- Two medium garlic cloves.
- Two cups of green tea (prepared 10 minutes).
- Three cups of oolong tea (prepared 10 minutes).
- Six ounces of grass-fed, pasture-fed, organic, hormone/antibiotic-free animal protein.
- Two pieces of fruit with a low glycemic index.
PhytoGanix®, a combination of organic vegetables, fruits, seeds, herbs, plant enzymes, prebiotics and probiotics in a dose of two daily doses.
UltraFlora® Intensive Care, containing Lactobacillus plantarum 299v in a dose of two capsules daily.
Minimum of 30 minutes of exercise per day for at least five days a week, at an intensity of 60-80% of the maximum perceived effort
Respect an average of a minimum of seven hours of sleep per night,
For stress management, it is recommended to perform, twice a day, a breathing exercise developed by Herbert Benson MD.
Seen the seen, the 'task', apparently, looks affordable although slightly complicated. But, although the most complicated thing to follow might seem like the diet, the participants in this research confessed that what cost them the most was to comply with those two pauses to breathe included in the program, a detail that, by the way, says a lot about our mood.
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