Six moderate changes can reduce physical aging in men by three years

A study conducted in 2021 by the National Institutes of Health discovered that by making six relatively simple lifestyle adjustments over an eight-week period, men 50 to 72 years old can lower their physical age by more than three years.

Those lifestyle changes include:

  • Better sleep for a duration of at least 7 hours.
  • Some phytonutrient powder supplements consisting of polyphenols and curcumin.
  • A 10-minute meditation or breathing practice done twice daily.
  • A 12-hour eating window, such as 8 a.m. to 8 p.m.
  • A probiotic consisting of Lactobacillus plantarum.
  • Engaging in 30 minutes of exercise every day for five days a week, which elevates heart rate to 60-80% of its maximum.

The result was epigenetic changes that slow or even reverse the aging process. Researchers refer to the process as “reverse aging,” the Good News Network reported.

Reducing disease risk factors associated with aging could save more than $7 trillion in medical care over a 50-year period, the study noted.

During the study, diet was altered by lowering carbohydrates and replacing those foods with plant-based low-glycemic fruit, such as apples, oranges and strawberries. Proteins were replaced with nutrient-dense options, like beef liver and eggs.

Kara Fitzgerald, a lead researcher, said one of the most significant elements of the study was a weekly appointment with a nutritionist. That person ensured the exercise and mediation were pursued correctly according to a pre-determined script, the article explained.

“Undoubtedly the most exciting part about this finding is the relative simplicity with which it was achieved. The probiotic and phytonutrient aspects were simple supplements, while the exercise part doesn’t really ask more than the minimum government recommendations,” the article noted. “Indeed some individuals will have difficulty finding 20 minutes a day for meditation, but for reducing biological age by 3.2 years, it’s not so much to ask.”

The full story can be found at Good News Network.