- Polyphenols from plant foods help slow down cellular aging.
- The Mediterranean diet, rich in oils, legumes, and vegetables, is a model to follow.
- Studies suggest that taking care of eating and lifestyle habits can reduce biological age.
- Avoiding tobacco and maintaining physical activity are essential for healthy longevity.
Seeking natural ways to slow down aging It is a widespread concern, but, leaving aside miraculous solutions, science increasingly points towards our Everyday habits as key allies to preserve cellular youth and live longer years with quality.
In addition to exercising and getting plenty of rest, feeding plays a crucial role, and within it foods rich in polyphenols are gaining prominence, supported by new research that analyzes how they influence biological age.
The boost of polyphenols in the diet
Recent studies conducted in mature men on plant-based diets rich in foods with methylated polyphenols and adaptogens have shown that a greater incorporation of ingredients such as turmeric, garlic, green tea, berries and rosemary is associated with a reduction in epigenetic age, that is, the real aging of our cells beyond the years on our identity card.
Research indicates that these plant components not only influence gene expression and DNA methylation, but also contribute to prevent cardiovascular disease, cognitive decline, and type 2 diabetesThese findings are in line with the benefits observed in dietary patterns such as the Mediterranean or traditional Japanese diet, known for their abundance of fruits, vegetables, legumes, and teas.
The Mediterranean diet and neuronal health
Another of the great allies for aging healthily is the Mediterranean diet model, which focuses its success on ingredients such as olive oil, legumes and vegetables of intense colorsThese foods, rich in polyphenols and other antioxidant substances, help to protect neuronal function and keeping blood pressure under control, important factors for a long life and an agile brain. To learn more about how polyphenols influence brain health, you can check out our article on the new biological clocks.
Experts such as Dr. Naheed Ali emphasize that It's never too late to start to take care of your diet and that, together with good habits of physical activity and rest, the change can be reflected in a significant improvement in health in a matter of months. Polyphenols, also present in the chocolate negro and certain spices, reduce inflammation and promote vascular protection.
Other habits that accompany eating
It's not just diet that matters; regular exercise and a quality night's rest They form the perfect tandem to delay biological aging. Walk briskly several times a week helps the body better manage glucose and reduces the risk of long-term brain deterioration.
Sleep, for its part, is essential for the body to carry out its repair work. Sleep between seven and nine hours, avoiding caffeine after mid-afternoon, and maintaining a consistent routine are tips supported by specialists. For more recommendations on healthy habits, visit our article on the benefits of having a dog at home.
As for lifestyle, avoid snuff consumption and harmful substances is crucial for maintaining quality of life in old age. Researchers such as Dr. José Viña emphasize the importance of quit smoking as soon as possible, since its negative effects on longevity and health manifest themselves in the long term.
Key foods with polyphenols
Foods labeled as “anti-aging” are usually those rich in vitamins, antioxidants and healthy fatsIn the case of polyphenols, the following stand out: red fruits (such as blueberries and strawberries), green leafy vegetables, seeds, nuts and tomato, known for their role in cell protection and skin health.
It is advisable to prioritize the consumption of these plant groups on a daily basis, complementing the diet with quality fats and minimizing animal and processed products, as advised by experts focused on longevity and well-being. For more information on the impact of diet on aging, see our analysis on the risks of tattoos and sun exposure.
It has been proven that, beyond miracle formulas, small daily changes in diet and lifestyle make the difference in achieving greater longevity with quality of life. Bet on the foods rich in polyphenols and maintaining healthy habits are valuable investments for long-term health.