The path to longevity is precarious, with the threat of serious chronic diseases lurking at every corner.
While there’s no one-size-fits-all approach to healthy ageing, a study, published in the journal Aging, proposes a lifestyle regimen that could reverse your biological age in as little as eight weeks.
Based on simple tweaks to diet, exercise and sleep, the regimen could wind back the clock by as much as 11 years.
What’s more, the dietary pattern still makes room for meat, which is often left out or kept to a minimum in many longevity diets.
Looking at six healthy women who were on average 58 years old, the research team from the University of Virginia instructed the participants to follow a diet including plenty of leafy greens, seeds and three servings of liver.
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The women were also asked to exercise for 30 minutes five days a week, sleep for at least seven hours a night and do two ten-minute breathing exercises per day.
The findings showed that these interventions reduced their biological age by nearly five years on average.
However, one participant’s biological age fell by a whopping 11 years during the study.
Dr Kara Fitzgerald, the lead author, said: “This case series of women participants extends the previous pilot study of this intervention in men, indicating that favourable biological age changes may be achievable in both sexes.”
What did the participants eat?
The women had to enjoy plenty of vegetables, including two cups of dark leafy greens, two cups of cruciferous vegetables, and three cups of colourful vegetables every day.
They were also administered a daily dose of pumpkin and sunflower seeds, half a cup of berries, and half a teaspoon of