Look younger without cosmetic surgery: That's what the following tips from aging researcher and Harvard professor David Sinclair promise.
Of course, we're all getting old. Even the most expensive anti-wrinkle cream can't stop this process – no matter what the beauty industry wants us to believe. However, our lifestyle has a decisive influence on how fit and healthy we feel in old age. According to experts, environmental factors and personal lifestyle determine more than 90 percent of how we age. Conversely, this means that the genes make up only ten percent.
During his research at Harvard Medical School in Boston, biologist and aging researcher David Sinclair discovered how much our daily decisions influence our biological age. Sinclar cites itself as a positive example: The 53-year-old scientist has managed to reduce his biological age by ten years. The reason for this is a fundamental lifestyle change, Sinclair explains to the news magazine Insider. At over 50 years of age, he now lives in the body of a 43-year-old. In doing so, the Harvard professor is focusing on five measures in particular.
Slowing down aging – 1. Drink one to two cups of matcha tea a day
It is not for nothing that matcha tea is considered a healthy super drink © IMAGO
In recent years, there has been a real hype about the green miracle drink – and rightly so. Matcha tea is made from ground green tea leaves and contains tons of antioxidants that protect the body from free radical damage, reduce inflammation, and protect against cancer. The amino acid L-theanine, in turn, has a calming effect and helps reduce stress. In addition, health-promoting catechins such as EGCG are found in matcha tea, which, among other things, reduce the risk of cardiovascular disease and improve brain function. According to David Sinclair, he drinks one or two cups of green tea.
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Slowing down aging – 2. Resveratrol Supplement
Dietary supplements are a controversial topic among experts. In any case, Sinclair considers it beneficial to health to supplement the secondary plant substance resveratrol. This has an anti-inflammatory effect and thus protects against diseases such as diabetes, cancer or Alzheimer's. According to Sinclair's own research, the substance was able to prolong the life of worms and is therefore said to have a positive influence on the lifespan of humans. Resveratrol is contained in larger quantities in the skin of red grapes and thus also in red wine. The active ingredient is also found in blueberries, cranberries, cocoa and peanuts.
Slowing down aging – 3. Intermittent fasting
Intermittent fasting involves eating only during a certain time window, which can be individually adapted to one's own life situation. "The length of time of fasting that results from this has also had a beneficial effect on my estimated biological age," says David Sinclair. The geriatrician usually refrains from eating food between 20 p.m. and 12 p.m. By the way, this also includes snacks, because the goal should ultimately be to take as long a break from eating as possible in order to relieve the body. According to several studies from aging research, intermittent fasting helps to slow down cell aging and thus counteracts diseases.
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Slowing down aging – 4. Getting enough sport and exercise
It's no big secret that sport is good for our health. Above all, David Sinclair recommends aerobic exercise, at least three times a week. These include endurance sports such as jogging, cycling, swimming, inline skating or hiking. In order to strengthen bone density and build muscle, strength training can also be practiced. By the way, sitting for hours on end is pure poison for our body and is considered just as harmful as regular smoking. According to studies, people who sit for more than six hours a day have a 20 percent reduction in life expectancy. Sinclair therefore uses a height-adjustable table to carry out his work alternately sitting and standing. In addition, regular breaks are recommended, during which we take a short walk or do stretching exercises.
Slowing down aging – 5. Positive attitude towards life and stress avoidance
How often we are confronted with stress in everyday life and how we deal with it plays a decisive role in our aging process. That is why the scientist tries to approach problems in a solution-oriented manner and to maintain a positive point of view. Chronic stress leads to a dangerous permanent excitation of the body and thus increases the risk of strokes and heart attacks. Sinclair also advises avoiding strenuous people and setting clear boundaries. "I'm increasingly surrounding myself with people who aren't idiots," says the biologist.
This article contains only general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.