The way to reverse aging is born: you can be 3 years younger if you stick to 8 weeks

If you ask people aloud: "Are you willing to grow old?", I think most people's answer is no

Yes, from sports and fitness, to health products, to medical beauty, whether it is "actually" or "on the surface", we are doing our best to achieve the purpose of delaying aging

Since the 1980s, people have realized the need to find biomarkers that are more reliable than age to explain, slow down, stop or even reverse aging, so research targets such as mitochondrial enzymes, free radicals and DNA repair mechanisms have emerged

DNA methylation is one of them

Therefore, in 2013, Horvath's team discovered a method to estimate the age of tissues or organs by calculating DNA methylation age (DNA mAge) from the DNA methylation database, and DNA mAge is even more reliable than the actual age

In the final analysis, if we can directly control the methylation level in the body, can we change DNAmAge and become younger?

In order to explore the best way to reverse aging, a multi-center research team from North America conducted an 8-week trial

A total of 44 healthy men between the ages of 50-72 participated in the trial

All patients were randomly divided into intervention group and control group

Patients in the intervention group received interventions in diet, sleep, exercise and emotional management under the supervision of the investigator

Interventions include:

Diet: Ensure the weekly intake of liver and eggs, and daily intake of tea, vegetables, animal protein, low-sugar fruits and other foods

So far, although the relationship between diet and DNAmAge has not been fully elucidated, a low-fat diet can appropriately reduce DNAmAge.

At the same time, it is necessary to ensure a certain amount of nutritional intake, such as animal protein, betaine, vitamin C and A, curcumin, etc.

 

Nutritional supplements: designated brands of nutritional products and probiotics

Lactic acid bacteria and fruit and vegetable powder can also provide raw materials for methylation; there is also folic acid, which can also affect gene expression

However, studies have confirmed that excessive folic acid and vitamin B12 not only increase the risk of cancer and death, but also accelerate aging.

Exercise: At least 30 minutes a day, at least 5 days a week, and the intensity is limited to 60-80% of your upper limit

As we all know, the benefits of exercise to human health are many

But too much is too late

Sleep: Guarantee at least 7 hours of sleep a day

7 hours of sleep is considered to be the best sleep time
.
Although I cannot say that the longer the sleep time, the slower the aging process, but it is certain that not sleeping will definitely accelerate the aging of DNAmAge
.

Stress management: perform breathing exercises twice a day to release stress

As social competition becomes more and more "rolling", pressure becomes more and more inevitable, which is one of the chief culprits of accelerating aging
.

So, in turn, let the participants in the intervention group perform daily relaxation exercises to relieve stress and try to delay aging
.

The results of the study showed that compared with the control group, participants in the intervention group experienced a good life>
.

The average decline time is 1.
96 years
.
Success became younger
.
In other words, the researchers achieved the goal of reversing aging through strict life>
.

At the same time, according to Horwath's clock calculation, the two groups of methylation sites did not change significantly
.

It is worth noting that DNAmAge is determined by partial methylation sites, these methylation sites increase with age, and the other part decreases with age
.

Therefore, the total number of DNA methylation sites has not changed, but DNAmAge has become "young", indicating that the methylation sites have been redistributed, and DNA methylation and demethylation work together
.

In other words, blindly supplementing nutrients such as folic acid and vitamin B12 cannot achieve the purpose of reversing aging
.
Controlling diet and improving life>
.

references:

1.
Horvath, S.
DNA methylation age of human tissues and cell types.
Genome Biol.
14, R115 (2013).

2.
Fitzgerald KN, Hodges R, Hanes D, Stack E, Cheishvili D, Szyf M, et al.
Potential reversal of epigenetic age using a diet and life>

(Source: Internet, reference only)