Reversing Aging: The Plant-based Diet Approach
A way to reduce systemic inflammation
Generations of athletes have used exercise combined with animal protein diets to get bigger, stronger, and faster […] the short-term gain of athletic success has often resulted in the long-term pain of chronic diseases (Dr. Columbus Batiste, cardiologist).1
🥺This statement shook me as I started reading more about the benefits of a plant-based diet. But hey, who wouldn’t be shaken? Did you know that the lifespan of certain elite athletes is shortened in parts because of a rich animal-protein diet? But when I say shortened, it means dying from heart disease and organ failure in the 40s! Gloomy. What about the life of any one of us?
Data in humans suggests that consumption of plant-based nutrients is associated with a reduction in systemic inflammation, while consumption of red meat and excessive dairy has the opposite effect.2 The bottom line is that a whole food plant-based diet is much more anti-inflammatory.
🧐How is that one may think? Consider the power of the antioxidants in fruits and veggies to fight oxidative stress. On top of that, fruits and veggies contain high amounts of fiber, which will fuel the gut microbiome—one of our immunity gatekeepers. It is also essential to remember that whole foods allow a gentler rise in blood sugar and legumes are rich in proteins, supporting muscle repair. Indeed, on a plant-based diet, the body gets less inflammation to deal with in the first place.
Leave chronic low-grade systemic inflammation at bay since they are associated with aging, which is a significant risk factor for multiple chronic diseases and death.
🧬A recent scientific article from Dwaraka V.B. and colleagues shed light on the impact of an 8-week healthy plant-based vs healthy omnivorous diet on blood DNA methylation - a biological process that regulates gene expressions - in paired twins. The study indicates that the vegan cohort solely exhibited a significant decrease in overall epigenetic age acceleration, including among specific systems (inflammation, heart, hormone, liver, and metabolic).3
🔦 Hooked on the science of reversing aging? Perhaps look closer at a plant-based diet to start with.
Until the next post, stay hungry.
Take Home Message
Eat meals centered on whole plant foods
Consider foods such as veggies, legumes, fruits, grains and nuts
A variety of the above daily will provide excellent nutrition and long-lasting health benefits including slowing aging
Inspiration Corner
The video features a big favorite breakfast of mine (easy to prepare at any time), and it fits on the ‘short distance run’ agenda. By the way, this was my first training run after a forced six-week break. 🥵
Run profile: 10 km with 600 m of elevation gain.
Very insightful! Thanks!
Great!👍 Thanks 😊