Top 8 Strategies to Decelerate the Process of Biological Aging

In a groundbreaking analysis presented at the annual meeting of the American Heart Association, it was revealed¬† Top 8 Strategies to Decelerate the Process of Biological Aging and following a set of health guidelines can significantly slow down the process of biological aging. Researchers from Columbia University discovered that a 41-year-old individual who adheres to most of the American Heart Association’s recommendations may have a biological age as young as 36. In contrast, a 53-year-old who neglects these guidelines, lacks sufficient sleep and exercise, and struggles with high levels of bad cholesterol might actually have a biological age closer to 57.Top 8 Strategies to Decelerate the Process of Biological Aging

This revelation underscores the profound impact that lifestyle choices can have on one’s biological age, providing hope that we can reverse the clock on aging. The study highlights the importance of incorporating eight specific behaviors, collectively known as “Life’s Essential 8,” into our daily lives to promote a healthier heart and a more youthful biological age.

Phenotypical age, which takes into account a person’s actual age along with nine key blood markers typically collected during an annual physical examination, serves as a reliable indicator of an individual’s risk for premature mortality. These markers encompass liver and kidney health, immune system function, diabetes risk, and inflammation levels, all of which play pivotal roles in determining one’s biological age.

Top 8 Strategies to Decelerate the Process of Biological Aging recommended by the American Heart Association to slow the aging process:

1. Eat Better: Adopt a balanced diet rich in fruits, vegetables, whole grains, healthy protein sources (particularly plant-based and seafood), non-tropical plant oils, and minimally processed foods. Limit salt and alcohol consumption, and steer clear of added sugars.

Top 8 Strategies to Decelerate the Process of Biological Aging
fruits

2. Be More Active: Aim for 150 minutes or more each week of moderate to intense physical activity, with two days of high-intensity exercises that build muscle, like resistance training or weightlifting. 3. Break the Habit: In the US, smoking is still the most avoidable cause of premature death.

Top 8 Strategies to Decelerate the Process of Biological Aging

3.Give up Tobacco: Smoking continues to be the most avoidable reason for early mortality in the United States.

Top 8 Strategies to Decelerate the Process of Biological Aging

 

4. Achieve Adequate Sleep: To guarantee your body has the chance to regenerate, aim for seven to nine hours of sleep per night.

Top 8 Strategies to Decelerate the Process of Biological Aging

5. Control Your Weight: Keep your body mass index (BMI) within the usual range of 18.5 to 25. Aim to lose and maintain three to five percent of your body weight if your BMI is outside of this healthy range.

Top 8 Strategies to Decelerate the Process of Biological Aging

6. Manage Cholesterol Levels: In general, adults are advised to maintain their LDL (“bad”) cholesterol levels below 100. However, individuals at higher risk should strive for an even lower LDL level, ideally below 70.

7. Manage Blood Sugar: Fasting blood sugar should ideally be below 100 mg/dL, while a range of 100 to 125 mg/dL indicates an increased risk of type 2 diabetes.

8. Manage Blood Pressure: Maintain a systolic blood pressure of less than 120 mm Hg and a diastolic reading of less than 80 mm Hg for optimal health.

Top 8 Strategies to Decelerate the Process of Biological Aging

Research About the Decelerate the Process of Biological Aging

Nour Makarem, the assistant professor of epidemiology at Columbia University’s Mailman School of Public Health, emphasized the profound impact of improving heart health on slowing down the aging process. This study revealed that even gradual changes in one’s lifestyle can enhance heart health and reduce the pace of aging.

Cardiologist Dr. Howard Weintraub, Clinical Director of the Center for the Prevention of Cardiovascular Disease at NYU Langone Health, highlighted the study’s positive implications. By following these eight recommendations, individuals may not only age more slowly but also experience improvements in other vital organs like the liver and kidneys.

The significance of these findings is that lifestyle choices may play a more substantial role in determining biological age than genetic inheritance. This challenges the notion that heart health is evenly split between genetics and lifestyle, as Dr. Annapoorna Kini, Director of the Cardiac Catheterization Lab at Mount Sinai Fuster Heart Hospital in New York City, points out. Although further research is needed to validate these results, this study could be a game-changer if larger, long-term studies confirm its finding

Conclusion

To sum it up, these discoveries offer a glimmer of optimism for individuals seeking to preserve their youth and vigor as they grow older. By following the “Life’s Essential 8” principles and making thoughtful lifestyle decisions, people can potentially decelerate the process of biological aging and boost their health. Embracing a heart-healthy way of life might hold the secret to accessing the fountain of youth and attaining a biological age that withstands the effects of time.

Leave a comment