- Following a vegan diet for just eight weeks could help lower your biological age, according to a new study.
- The study showed that participants’ cardiac, hormonal, liver, inflammatory and metabolic systems had decreased in aging.
- Experts explain how veganism can affect your lifespan.
As we get older, many of us wish we could turn back the clock. While there’s currently no way to go back in time, following certain eating plans may help shorten our biological age (a measure of a person’s cells’ age and current health, rather than their chronological age). A recent small study suggests that following a vegan diet may help shorten your biological age.
In published studies, BMC MedicineStanford University researchers recruited 21 pairs of identical twins, all 39 years old adults, to study how eight weeks of a plant-based diet would affect certain chemical modifications of DNA (known as methylation patterns) that are used to estimate biological age. During the eight-week study, one twin in each pair was completely Plant-derived One followed a “vegan” diet and the other followed a “healthy” omnivorous eating plan (plant and animal foods).
At the end of the study, the researchers found that participants who followed a vegan diet had significantly reduced markers of overall biological aging, including specific age-related markers in the cardiac, liver, hormonal, inflammatory and metabolic systems.
Those who followed the vegan diet lost an average of 2 kilograms more weight than those who did not, likely because they were provided with 200 fewer calories in their meals during the first four weeks of the study. The researchers noted that the weight loss may have also contributed to differences in biological age between the two groups.
a Vegan Diet It is a diet that completely excludes foods of animal origin. Melissa Presto, DCN, RDNNational media spokesperson for the Academy of Nutrition and Dietetics Prevention Medical Review BoardFollowing a vegan diet means not consuming any animal-derived products, such as honey or gelatin. Jackie Nugent, RDN, CDNChef, Nutritionist, Author Plant-based diabetes treatment recipes So if you decide to go vegan, you’ll eat only plant-based foods like nuts, seeds, legumes, vegetables, whole grains, fruits, and soy, says Keri Gans, PhD, MS, RD, author. Small change diet.
So what does a vegan diet have to do with cells and aging? According to Presto, a vegan diet is one example of a plant-based eating pattern that has anti-inflammatory properties.Anti-inflammatory diet “It may help combat age-related health changes and may even benefit longevity,” Presto explains.
Nugent adds that plant-based diets, including vegan diets, have previously been associated with improved health, including lower rates of cardiometabolic diseases such as cardiovascular disease and type 2 diabetes. “Compared to eating plans that include animal products, vegan diets may lead to improved dietary quality and gut microbiome diversity, which may promote overall health and improve quality of life as we age,” he says.
But before you decide to go vegan, know that an entirely plant-based eating plan might not be best for everyone. A common concern with vegan eating patterns is a lack of vitamin B12, which we need as we age, says Presto. “If you’re on a vegan diet, you should eat foods that are fortified with vitamin B12 or take other vitamin B12 supplements,” she says. Vitamin B12 supplements.”
Nugent agreed, adding that a vegan diet “may not be suitable for people who are at risk of nutrient deficiencies, such as iron, zinc or vitamin B12, or who have higher requirements for certain nutrients, such as calcium or vitamin D”. osteoporosis process.”
So, although the study did not cite any observed downsides to following a vegan diet, any benefits in terms of ageing must be considered alongside the risks of micronutrient deficiencies, the side effects of which may take years to manifest.
Conclusion
The study highlights the potential benefits of a plant-based dietary pattern for healthy aging, Presto said, but Gans noted that the study was short-term and had a small number of participants, so while the results are promising, they are still preliminary.
Still, the study suggests that switching to an entirely plant-based diet, even for a short period of time, could help you feel more youthful, Nugent says. “If possible, I recommend consulting with a registered dietitian to determine the best eating plan based on your unique health needs and goals,” she adds. And know that you don’t have to follow a vegan diet to reap the benefits of a plant-based diet, Presto points out. “Start by adding fruits and vegetables to one meal or snack per day and build up from there.”
Madeleine, PreventionShe has a background in health writing from her experience as an editorial assistant at WebMD and her personal research in college. She has a degree in biopsychology, cognition, and neuroscience from the University of Michigan and is involved in strategizing for success in a variety of fields. Preventionsocial media platforms.
