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Easy Tricks to Promote Longevity and Health
by Adriana Telias, PhD, RDN

Understanding Aging

Aging is a gradual and irreversible process that occurs in all living things. As we age, our cells and tissues gradually lose their ability to function as well as they once did. This can lead to an increased risk of various health problems such as heart disease, stroke, diabetes and other conditions affecting how your body processes food. In addition, as we age, problems with bones, muscles and joints start to emerge, conditions that affect the brain and our nervous system begin to occur more frequently, and a weakened immune system makes you more susceptible to infection.

Scientists have identified several hallmarks associated with aging, including problems with the mitochondria (the powerhouses of our cells), damage to our genetic information and changes in how genes are expressed, a shortening of the protective caps on our chromosomes (telomeres), a rise in systemic chronic inflammation and a decrease in autophagic activity (a cellular recycling process). Later in this post, we will explore how certain foods can impact some of these pathways and how they can promote healthier aging.

Lifestyle factors that impact the aging process

It is generally understood that adopting certain healthy habits — a healthy diet, regular physical activity, maintaining a healthy weight, not smoking and moderating alcohol consumption — can add up to 12 to 14 years to your life expectancy. The key to a healthy diet is to focus on whole foods like vegetables, fruits, nuts and whole grains, and sources of healthy fats like omega-3s and polyunsaturated fatty acids while limiting red and processed meats, sugary drinks, trans and saturated fats as well as sodium intake.

Figure 1. Some of the critical lifestyle factors affecting longevity

While the core principles of healthy eating are essential for longevity and good health, some dietary tricks might offer an additional edge. Here are some exciting additions you can incorporate into your diet that might potentially boost your healthspan and help you feel your best well into your later years. Note that much of the evidence supporting the benefits of these ingredients comes from cell and animal model studies, and further research is needed to establish the mechanism of action and/or the magnitude of their impact on humans.

Activate AMPK by enjoying Persian and Middle Eastern gems

The activation of AMP-activated protein kinase (AMPK), a critical enzyme in the regulation of energy metabolism, helps cells adapt to low-energy situations by increasing fat breakdown and glucose uptake and utilization and decreasing lipid, protein and glycogen synthesis.

AMPK acts as a control center, coordinating nutrient-sensitive pathways that may influence lifespan, including several that will be covered in the following sections.

Figure 2. The role of AMPK in the regulation of energy metabolism

One of the natural activators of the AMPK metabolic pathway is berberine, a compound found in barberries, a fruit popular in Persian cuisine. Enjoy these sour and delicious berries in the traditional way by incorporating them into hot dishes, or simply add them to oatmeal, yogurt and salads. Although we currently lack specific dose recommendations to boost AMPK activation, consuming 10g of dried fruit has been found to improve vascular function and inflammation markers in

hypertensive patients. Note that these fruits are not recommended during pregnancy or while breastfeeding.

Berberine is also available as a supplement, but it is generally recommended that you consume whole foods. Compounds such as berberine are part of a complex biochemical matrix with potentially hundreds of additional beneficial compounds that interact with each other. In addition, the risks associated with taking supplements, which are largely unregulated in the US, are eliminated by choosing to include these compounds in the whole food you eat.

Not fond of barberries? Black cumin, which is also known as black seed (Nigella sativa) and is a popular spice in the Middle East, has been found to provide various health benefits and is likely to boost AMPK activity. By adding a dash to your meals, you are guaranteed some exciting new flavors.

(For a non-food way to increase AMPK activity, try physical activity!)

Stop senescence-associated secretory phenotype: discover pippali.

Aging cells secrete inflammatory chemicals called senescence-associated secretory phenotype or SASP, leading to systemic inflammation. Exercise and caloric restriction can help us reduce senescent cells and their damaging effect. Additionally, various "senolytic" compounds can eliminate senescent cells. These compounds include fisetin (found in

strawberries) and quercetin (found in apples and onions). Piperlongumine, a less

well-known senolytic compound, is found in pippali (long pepper), a spice sweeter and less pungent than the more common black pepper. Pippali is popular in India and other regions of Asia, and it can be an excellent addition to your spice collection. As with barberries, this spice is not recommended during pregnancy or while breastfeeding. Keep in mind that using pippali and black cumin in their ground form can significantly darken your dishes.

Take a tea pause to reduce inflammation

Acute inflammation is our body's response when tissues are damaged, and it helps us heal. In contrast, chronic inflammation — a slow, long-term inflammation lasting for several months to years — is associated with adverse health outcomes and is a consistent feature of aging. C-reactive protein (CRP) levels in your blood are the best indicator of the levels of inflammation in your body. Trans and saturated fat, cholesterol and sodium are all pro-inflammatory, while the dietary fiber and flavonoids in various fruits, vegetables and herbs offer powerful anti-inflammatory options.

An easy way to add an extra dose of anti-inflammatory compounds to your day is to sip some chamomile tea rich in flavones or choose some catechin-rich green tea instead. Other foods with high anti-inflammatory effects include turmeric, ginger and garlic.

Mushrooms to boost autophagy

Autophagy (our internal recycling mechanism) degrades and recycles cellular components and removes harmful cellular detritus. Spermidine has been identified as a potent autophagy activator, but unfortunately, its levels decrease as we age. What high-spermidine foods can help you boost this pathway to potentially slow aging?

Mushrooms are an easy and delicious way to include spermidine-rich foods in your diet; plain white mushrooms provide the most benefits.
If you are a coffee lover, you will be pleased to hear that the list includes both regular and decaffeinated coffee.
Other spermidine-rich foods include tempeh, mango, edamame and wheat germ.

Alternatively, sixty minutes of moderate to vigorous physical activity increases autophagy.

Boost your plant-based protein through beans, nuts, seeds and more

The activation of the enzyme called "mechanistic target of rapamycin" or mTOR increases cell sizes and numbers. While needed for growth in childhood, in adulthood, it is considered an engine of aging. Inhibiting mTOR is the best-known way to regulate aging, and it can be achieved by restricting protein consumption. Limiting the intake

of methionine and the three branched-chain amino acids isoleucine, leucine, and valine is particularly important. Increasing your plant-based protein intake can significantly reduce your intake of these amino acids, which are more highly concentrated in animal products.

Great sources of plant-based protein include soy products, lentils and pumpkin seeds. In addition to limiting animal protein, you can potentially dampen mTOR activity by consuming sulforaphane-rich cruciferous vegetables such as broccoli and Brussels sprouts and enjoying some coffee and green tea.

Conclusion

Lifestyle factors like diet and physical activity can powerfully influence one's chances of achieving healthy aging. These lifestyle choices can also help slow down the aging process at a cellular level. The following table summarizes the five critical aging pathways we discussed and includes some ways you can help regulate them.

By making simple adjustments, you can reduce your risk of developing chronic diseases and early mortality. The modifications can result in a longer healthspan, allowing you to enjoy your later years feeling your best. By understanding the science of aging and how to tweak it through everyday habits, you can take charge of your future and pave the way for a vibrant golden age.

Need some ideas on how to use some of the age-defying ingredients we've just discussed? Click here for a delicious salad recipe that incorporates several of them.

Resources

A list of resources can be found here.

Adriana Telias, PhD, RDN

Adriana Telias is a PhD-trained Registered Dietitian Nutritionist who combines her passion for nutrition and food production to help individuals navigate the complexities of daily food choices. Her 20 years of research and teaching experience in public academic institutions and the private sector, combined with her experience conducting clinical and counseling work, have honed her ability to translate complex scientific findings into easily understandable, actionable steps.

Adriana’s mission is to empower individuals on their journey toward increased longevity and healthspan through personalized, evidence-based guidance. Her collaborative work with clients allows them to find their individual path to better health and well-being through gradual lifestyle modifications and lasting habit formation. Adriana has a strong interest in preventive health practices and sustainable food choices.

Adriana Telias Preventive Nutrition

LinkedIn: linkedin.com/in/adriana-telias