Why do some people age faster while others age more slowly?
"We always think that aging is determined by genes, but in fact, food is the raw material for cell renewal.
- If you eat the wrong food, cells have to work overtime to repair damage every day;
- if you eat the right food, cells can self-repair as good as new."
--- Dr. William Lee of Harvard Medical School proposed in "Eat Your Way to Self-Healing" that 60% of the differences in the rate of human aging depend on the impact of diet on cells.
Do you know these scientific truths?
● DNA undergoes over 10,000 spontaneous breaks and damage caused by toxic chemicals every day (resulting in weakened ability to resist UV rays, stress, glycation, etc.)
● After the age of 35, the activity of stem cells decreases by 50% (skin becomes thinner, wounds are difficult to heal)
● After the age of 40, immunity drops sharply (thymus atrophies)
● However, through dietary regulation, the youthful state of cells can be prolonged by 10 to 15 years.
The activation principles of the 5 major "anti-aging system" foods?
- Angiogenesis System: Delaying "Cell Starvation" Aging.
Anti-aging Mechanism:
- Healthy blood vessels supply oxygen and nutrients to cells. When aging occurs, the vascular network deteriorates → skin becomes flabby, organ functions decline.
- Inhibiting abnormal vascular proliferation (such as tumor blood supply), promoting healthy microcirculation (such as in the skin and brain).
Examples of anti-aging foods:
- Tomato (cooked): Lycopene reduces damage to skin blood vessels caused by ultraviolet rays and increases collagen content.
- Green tea: Catechin (EGCG) protects the cardiovascular system and reduces the risk of arteriosclerosis by 31% (quoted from an Asian cohort study in the book).
- Blackberry: Polyphenolic substances improve capillary density. Experimental results show that they can rejuvenate the muscles of aged mice.
2. Stem cell regeneration system: Activating "cell repairers"
Anti-aging mechanism:
- The number of stem cells decreases with age, leading to a decline in tissue repair ability → wrinkles, organ deterioration.
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Activating dormant stem cells and extending telomeres can delay aging.
Examples of anti-aging foods:
- Dark chocolate (cocoa content ≥ 70%): Flavanols promote the differentiation of brain stem cells and improve memory (25g per day, after 3 months, cognitive tests show a 20% improvement).
- Blueberries: Anthocyanins stimulate the proliferation of intestinal stem cells and enhance the intestinal barrier (preventing chronic inflammation caused by "intestinal leakage").
- Walnuts: Omega-3 fatty acids restore the activity of stem cells in elderly animals to 80% of their youthful level.
3. Gut microbiome system: Guarding the "Second Brain" of Youth
Anti-aging mechanism:
- Imbalance of gut microbiota → Chronic inflammation → Accelerated aging of skin and the entire body.
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Probiotics (such as bifidobacteria) and short-chain fatty acids (such as butyric acid) should be added.
Examples of anti-aging foods:
- Pickles/Yogurt: Lactic acid bacteria inhibit harmful bacteria. Case studies in the book show that continuous consumption for 8 weeks led to a 15% increase in skin moisture content in the subjects.
- Oats: Beta-glucan fed with probiotics reduces endotoxins (one of the causes of wrinkles).
- Garlic: Prebiotics promote the growth of Akkermansia bacteria, which is significantly associated with longevity.
4. DNA Protection System: Repair "Genetic Damage".
Anti-aging mechanism:
- Every day, DNA undergoes over 10,000 spontaneous breaks and damage caused by toxic chemicals, and cumulative damage leads to mutations and loss of function.
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Activation of repair enzymes (such as PARP) and antioxidants (such as the Nrf2 pathway) are required.
Examples of anti-aging foods:
- Broccoli: Sulforaphane enhances DNA repair efficiency. The book cites an experiment: 100g daily for 8 weeks, and the marker of DNA damage in white blood cells decreased by 28%.
- Citrus fruits: Vitamin C protects telomeres. Those with higher intake have longer telomeres (equivalent to being 5 years younger).
- Brazil nuts: Selenium is an essential component of glutathione peroxidase, which can neutralize free radicals.
5. Immune defense system: Reducing "inflammatory aging"
Anti-aging mechanism:
- Chronic low-grade inflammation (Inflammaging) is the core driving force of aging.
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We should focus on combating chronic inflammation and regulating the immune system. If the immune system does not function properly, the body will be unable to recognize harmful bacteria or mutated cells, while an overly aggressive immune system can easily lead to allergic reactions.
Examples of anti-aging foods:
- Mushroom: β-glucan enhances the activity of NK cells. For people over 50 years old, consuming it daily can reduce the risk of infection by 37%.
- Turmeric: Curcumin inhibits IL-6 (an inflammatory factor), with an effect comparable to some anti-inflammatory drugs (without side effects).
- Oysters: Zinc maintains the function of the thymus gland (the thymus gland begins to atrophy at 40 years old, and the rate of atrophy decreases by 50%).
