A new research study from the National University of Natural Medicine’s Helfgott Research Institute show’s us how, in a simple and naturopathic way. Why do we want to be younger aside from feeling better? Age-associated health decline is associated with cardiovascular disease, stroke, Diabetes type 2 and Alzheimer’s disease.
Dr. Fitzgerald, ND, IFMCP said that if can slow down aging by a single year (with the extended lifespan) then we can save the United States $38 trillion. That jumps to $367 trillion by 10 years. The impact on our economy and our society is tremendous.
The simple interventions targeted DNA methylation patterns that predict biological age. DNA methylation capacity is a major driver of aging and the associated diseases and if patterns are optimized then aging slows down.
Wouldn’t it be great to be biologically a year or even 3 years younger? The study parameters were quite simple and involved 5 areas:
- Diet:
- The intervention was plant-centered with targeted foods that support methylation (see footnote 2 for specifics)
- Low in carbohydrates
- Limited nutrient-dense animal proteins like egg and liver
- Mild intermittent fasting (no food from 7pm to 7am)
- Supplements:
- Probiotics
- A proprietary powder combination of vegetables, fruits, seeds, herbs and plant enzymes
- Exercise
- A minimum of 30 minutes of exercise per day, 5 days of the week at 80% maximum perceived exertion (rapid breathing, can’t talk now!)
- Breathing
- Individuals were taught a relaxation breathing technique to use twice daily. I also encourage the use of meditation apps like Insight Timer, Calm, Headspace, etc. If you use Insight Timer you can find me under the name Nicole in Boise with a photo of a boy on a log
- Sleep
- Individuals were encouraged to get at least 7 hours of sleep each night
The Horvath NDAmAge Clock showed that the treatment group was, on average, 3.23 years younger than the control group. And the participants in the treatment group were 1.96 years younger at the end of the program compared to when they started.
Although one significant limitation of this pilot trial is limited statistical power due to the relatively small sample size, I for one am happy to make these simple changes to maintain a healthy biological age. I realize confirmation of these results is needed in larger study groups (they are currently enrolling for a larger study) and populations beyond middle-aged men.
I hope you find this helpful in supporting a more youthful metabolism in the new year and beyond. For more individual support please feel free to schedule an appointment with Dr. Nicole Maxwell at Boise Natural Health Clinic.