{"id":395174,"date":"2022-01-16T17:23:56","date_gmt":"2022-01-16T14:23:56","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/how-to-reverse-your-biological-age-and-feel-younger\/"},"modified":"2022-01-16T17:23:56","modified_gmt":"2022-01-16T14:23:56","slug":"how-to-reverse-your-biological-age-and-feel-younger","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/how-to-reverse-your-biological-age-and-feel-younger\/","title":{"rendered":"#How to reverse your biological age and feel younger"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2809d753fcd\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2809d753fcd\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-reverse-your-biological-age-and-feel-younger\/#Have_a_nutritious_diet\" >Have a nutritious diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-reverse-your-biological-age-and-feel-younger\/#Get_moderate_exercise\" >Get moderate exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-reverse-your-biological-age-and-feel-younger\/#Reduce_your_stress\" >Reduce your stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-reverse-your-biological-age-and-feel-younger\/#Dont_forget_to_snooze\" >Don\u2019t forget to snooze<\/a><\/li><\/ul><\/nav><\/div>\n<p>&#8220;<strong>#How to reverse your biological age and feel younger<\/strong>&#8221;<\/p>\n<div>\n<aside class=\"single__inline-module alignleft\">\n<\/aside>\n<p>If living a long and\u00a0healthy\u00a0life is a goal, there are steps you can take to turn back the clock.<\/p>\n<p>Dr. Kara Fitzgerald, whose award-winning research into DNA methylation \u2013 the regulation of gene expression, has been studying the difference between biological and chronological aging, and she\u2019s narrowed down how people can feel their best longer in her upcoming book, \u201cYOUNGER YOU: Reduce Your Bio Age and Live Longer, Better.\u201d\u00a0<\/p>\n<p>Utilizing epigenetics \u2013 the study of how environments and behaviors impact gene expression, the book details the eight-week clinical pilot trial Fitzgerald led that reportedly shaved off three years on participants\u2019 bio age with accessible\u00a0diet\u00a0and\u00a0lifestyle\u00a0tweaks.<\/p>\n<p>Fitzgerald told Fox <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> Digital that\u00a0motherhood\u00a0and reports on American\u00a0life expectancy\u00a0going down inspired her to study biological aging. According to the World Health Organization\u2019s most updated life expectancy repository, the average American lifespan is 78.6 years while the average healthspan is 66.6 years.<\/p>\n<p>\u201cOur biological age is moving faster in this country than our chronological age,\u201d Fitzgerald said. \u201cAnd those last 16 years are spent with at least one \u2013 and for most of us \u2013 two diagnoses of chronic disease. We\u2019re not well. We don\u2019t spend our later years healthy.\u201d<\/p>\n<p>While stats show Americans are biologically aging at a faster rate, Fitzgerald\u2019s research indicates there are ways it can be slowed down, and the process is surprisingly simple and cost-effective.<\/p>\n<p>            <iframe loading=\"lazy\" id=\"wpcom-iframe-a7d956bdca5e40d4bc86b54de5b08744\" width=\"\" height=\"760\" src=\"https:\/\/embeds.nypost.com\/protected-iframe\/a7d956bdca5e40d4bc86b54de5b08744\" scrolling=\"auto\" frameborder=\"0\" class=\"\" allowfullscreen=\"true\" allow=\"fullscreen\"><br \/>\n    <\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Have_a_nutritious_diet\"><\/span>Have a nutritious diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>When it comes down to reversing your biological age, Fitzgerald recommends shifting your everyday diet to include nutritious foods, herbs and spices.<\/p>\n<p>\u201cObviously, you want to eat more greens and colorful veggies like beets, and different herbs or botanicals like turmeric, which is in curry, and green tea \u2013 all of these have the ability to change our genetic expression towards something more youthful when taken together.\u201d<\/p>\n<p>Other nutrient-rich health foods Fitzgerald recommends includes low-sugar fruits like avocado, blood oranges, blueberries, grapefruit and green <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>les; clean animal proteins like eggs, grass-fed beef, pastured chicken, organic pork (if possible), lamb and salmon; and healthy monosaturated, saturated, omega-3 and omega-6 fats\u201d that can be found in a variety of nuts and seeds.<\/p>\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-eggs.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"Eggs.\" class=\"wp-image-20852763\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-eggs.jpg?quality=90&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-eggs.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-eggs.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Try to eat clean animal proteins like eggs.<\/figcaption><figcaption><span class=\"credit\">Alamy Stock Photo<\/span><\/figcaption><\/figure>\n<p>Daily carb consumption shouldn\u2019t exceed 35% of your caloric intake and most can be eaten through fruit and veggie servings rather than grains, which often contain gluten \u2013 a wheat protein that can cause inflammation in some, Fitzgerald explained. i.e.\u00a0<a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.foxnews.com\/lifestyle\/tom-brady-no-bread-experts-say-keep-young\">Tom Brady<\/a>\u00a0and other gluten-free\u00a0<a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.foxnews.com\/food-drink\/celebs-go-gluten-free-should-you\">celebs<\/a>\u00a0who have touted its benefits (<a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.foxnews.com\/health\/miley-cyrus-latest-celeb-to-promote-gluten-free-diet\">Miley Cyrus<\/a>, Ryan Phillippe, Kourtney Kardashian and more).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Get_moderate_exercise\"><\/span>Get moderate exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Getting moderate\u00a0exercise\u00a0each day promotes cellular repair, detoxification via sweat and burns pro-inflammatory fats while also building heart muscle. According to Fitzgerald, not exercising can potentially cut down on a lifespan much like smoking.\u00a0<\/p>\n<p>On a brighter note, the exercises that are helpful to reducing bio age aren\u2019t necessarily intense.<\/p>\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-exercise.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"People doing yoga.\" class=\"wp-image-20852759\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-exercise.jpg?quality=90&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-exercise.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-exercise.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Moderate\u00a0exercise promotes cellular repair, detoxification via sweat and burns pro-inflammatory fat.<\/figcaption><figcaption><span class=\"credit\">Getty Images<\/span><\/figcaption><\/figure>\n<p>\u201cIn our study, we also included a modest exercise prescription. It was nothing crazy \u2013 just a half an hour, five days a week, not going really hard, sort of perceived exertion of 60 to 80%,\u201d Fitzgerald said. \u201cSo, 60% would be you\u2019re breathing just a little bit more, maybe light sweating, you know, nothing too crazy. What\u2019s important is consistency.\u201d<\/p>\n<p>Fitzgerald added that many healthy centenarians practice a lifestyle that includes movement of some sort. These exercises could range from walking around town, gardening, dancing, cleaning or biking.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reduce_your_stress\"><\/span>Reduce your stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aside from diet, stress is a leading cause of premature aging, Fitzgerald told Fox.<\/p>\n<p>In her own words, \u201cWe are so stressed out as a country. And stress is like gasoline on the fire of aging. But, research also shows that reversing that stress like engaging in meditation or maybe yoga or tai chi \u2013 have really good effects on our genetic expression like contributing to that biologically younger profile.\u201d<\/p>\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-relax.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"Woman have fun at home resting on couch.\" class=\"wp-image-20852754\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-relax.jpg?quality=90&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-relax.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-relax.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Dr. Kara Fitzgerald recommends 10 minutes of meditation twice a day.<\/figcaption><figcaption><span class=\"credit\">Alamy Stock Photo<\/span><\/figcaption><\/figure>\n<p>For her clinical trial participants, Fitzgerald prescribed a \u201cbasic meditation protocol.\u201d She typically recommends 10 minutes of meditation twice a day, though there are relaxation podcasts or cuddle sessions with a pet or loved one that can help curb anxiety and other stressors.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dont_forget_to_snooze\"><\/span>Don\u2019t forget to snooze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Getting enough rest is the other key to staying biologically youthful, according to Fitzgerald. Getting at least seven hours of sleep each night not only helps to keep your energy level high during the day, but it\u2019s also conducive to healthy DNA methylation.<\/p>\n<p>\u201cSleep \u2013 if it\u2019s good, quality will keep us biologically younger,\u201d Fitzgerald said. \u201cIf we\u2019re not sleeping well, we will change our genetic expression towards something that increases our risk of chronic diseases, which in turn increases our biological age.\u201d<\/p>\n<p><em>Dr. Kara Fitzgerald\u2019s \u201cYOUNGER YOU: Reduce Your Bio Age and Live Longer, Better\u201d will be available for purchase starting on Jan. 18, 2022.<\/em>\n                        <\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more News articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/nypost.com\/2022\/01\/16\/how-to-reverse-your-biological-age-and-feel-younger\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;#How to reverse your biological age and feel younger&#8221; If living a long and\u00a0healthy\u00a0life is a goal, there are steps you can take to turn back the clock. Dr. Kara Fitzgerald, whose award-winning research into DNA methylation \u2013 the regulation of gene expression, has been studying the difference between biological and chronological aging, and she\u2019s&#8230;<\/p>\n","protected":false},"author":1,"featured_media":395175,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/01\/youth-sleep.jpg?quality=90&strip=all&w=1024","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[124133,76715,73115,74498,72685],"class_list":["post-395174","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-1-16-22","tag-aging","tag-exercise","tag-health-and-fitness","tag-stress"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/395174","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=395174"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/395174\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/395175"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=395174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=395174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=395174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}