How to reverse your biological age and feel younger

If living a long, healthy life is a goal, there are steps you can take to turn back the clock.

In her award-winning research into DNA methylation – the regulation of gene expression, Dr. Kara Fitzgerald has been studying the difference between biological and historical aging, and outlined how people can feel their best for longer in her upcoming book, You’re Younger: Reduce Than life your resume and live longer, better.”

Using epigenetics – the study of how environments and behaviors affect gene expression, the book details the eight-week pilot clinical trial led by Fitzgerald that reportedly resolved three years of vital life for participants with access to diet and lifestyle modifications.

Fitzgerald told Fox News Digital that motherhood and reports of declining life expectancy in America inspired her to study biological aging. According to the World Health Organization’s most recent life expectancy repository, life expectancy in the United States is 78.6 years while life expectancy is 66.6 years.

“Our biological age is moving faster in this country than our chronological age,” Fitzgerald said. “And those last 16 years go by with at least one and – for most of us – two chronic disease diagnoses. We’re not doing well. We don’t spend our final years healthy.”

While statistics show Americans are aging biologically at a faster rate, Fitzgerald’s research suggests that there are ways in which this process can be slowed, and the process is surprisingly simple and cost-effective.

Follow a nutritious diet

When it comes to reversing your biological age, Fitzgerald recommends changing your daily diet to include nutritious foods, herbs, and spices.

“Obviously you want to eat more greens and colorful vegetables like beets, different herbs or plants like turmeric, which is in curry, and green tea — all of these have the potential to alter our gene expression toward something more youthful when eaten together.”

Other healthy, nutrient-rich foods that Fitzgerald recommends include fruits that are low in sugar, such as avocados, blood oranges, blueberries, grapefruit and green apples. clean animal proteins such as eggs, grass-fed beef, pasture-raised chicken, organic pork (if applicable), lamb and salmon; and healthy monounsaturated, saturated, omega-3 and omega-6 fats that can be found in a variety of nuts and seeds.

Try to eat clean animal proteins like eggs.
Alami Stock Photo

Fitzgerald explained that your daily carbohydrate consumption should not exceed 35% of your calories, most of which can be eaten through servings of fruits and vegetables rather than grains, which often contain gluten — a wheat protein that can cause inflammation in some. Like Tom Brady and other gluten-free celebrities who have touted its benefits (Miley Cyrus, Ryan Phillippe, Kourtney Kardashian, and more).

Do moderate exercises

Doing moderate exercise every day boosts cellular repair, detoxes through sweat, and burns pro-inflammatory fats while also building heart muscle. According to Fitzgerald, a lack of exercise can reduce lifespan just as much as smoking.

On a brighter note, exercises that help reduce vital age are not necessarily intense.

People do yoga.
Moderate exercise promotes cellular repair, detoxification through sweat, and burning of inflammation-causing fats.
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“In our study, we also included a modest exercise recipe. It wasn’t anything crazy—just half an hour, five days a week, it wasn’t really hard, sort of 60 to 80% perceived effort,” Fitzgerald said. % they’d be breathing a little more, maybe a little sweating, you know, nothing crazy. What is important is consistency.”

Fitzgerald added that many healthy centenarians lead a lifestyle that involves movement of some sort. These exercises can range from walking around town, gardening, dancing, cleaning or cycling.

reduce your stress

Aside from diet, stress is a major cause of premature aging, Fitzgerald told Fox.

In her own words, “We feel very stressed as a nation. And stress is like gasoline on the fire of aging. But, research also shows that reversing that stress—like engaging in meditation or perhaps yoga or tai chi—has really good effects on our gene expression like contributing to that profile.” biologically smaller.”

Woman enjoying at home lying on the sofa.
Dr. Kara Fitzgerald recommends meditating for 10 minutes twice a day.
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For the participants in her clinical trial, Fitzgerald described her “basic meditation protocol.” She usually recommends meditating for 10 minutes twice daily, although there are relaxation audio programs or cuddling sessions with a pet or loved one that can help reduce anxiety and other stresses.

Don’t forget to snooze

Getting enough rest is the other key to staying biologically young, according to Fitzgerald. Getting at least seven hours of sleep each night not only helps keep your energy level high during the day, but also helps in having healthy DNA methylation.

“Sleep – if it’s good, the quality will keep us biologically younger,” Fitzgerald said. “If we don’t sleep well, we will change our gene expression towards something that increases our risk of developing chronic diseases, which in turn increases our biological lifespan.”

Dr. Kara Fitzgerald’s book, You’re Younger: Reducing Your Liver Life and Living Longer, Better, will be available for purchase starting January 18, 2022.

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