Strategies for boosting longevity aren’t that far-fetched. It often comes down to basic things like getting active, prioritizing sleep, managing stress, omitting vices (like smoking), and staying social. Healthy eating also plays a huge role. And new research shows that adding more methyl adaptogen foods to your diet can help lower your epigenetic age, which refers to how old your cells are biologically versus their actual age in years, per a news release. Keep reading to learn more—and grab a pen so you can add these items to your grocery list.
RELATED: The 3 "Ultraprocessed" Foods You Must Avoid for a Longer Life, 30-Year Study Finds.
Methyl adaptogen foods are associated with longevity, says new research.
Taurus: Cooking ClassesShutterstockA new research paper published in the journal Aging found that eating plant-based foods containing methyl adaptogens can slow down aging in men.
Methyl adaptogens are naturally occurring compounds known to support healthy aging, but more specifically, to help reduce cardiovascular risk and cognitive decline.
Methyl adaptogens impact our genes on a cellular level and, therefore, can manipulate DNA methylation. As the study authors explained, "DNA methylation patterns, which are chemical tags on DNA, can indicate whether someone is aging faster or slower than expected."
For the study, a cohort of healthy men (ages 50 to 72) followed an eight-week program centered around a plant-based diet with an emphasis on exercise, sleep, and stress management. Participants who consumed higher amounts of methyl adaptogen foods exhibited a greater decline in epigenetic age by the end of the program, per their findings.
"These benefits remained significant even after accounting for weight changes and participants’ starting epigenetic age, suggesting that the foods themselves had a direct impact on aging markers," said the authors.
Researchers focused on five methyl adaptogen foods in particular: Keep reading to learn more about their overall health and longevity benefits.
1. Turmeric
11 | TurmericShutterstockTurmeric belongs to the ginger family of plants. It can be consumed fresh in root form or as a ground spice that’s added to foods, smoothies, lattes, and even milk.
In traditional Chinese medicine, turmeric is associated with improvements in skin disorders, respiratory problems, joint pain, and digestive disorders, per Harvard Health. Additionally, many people take turmeric supplements as a naturopathic alternative for arthritis, digestive issues, depression, and allergies.
"Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage," Mary-Eve Brown, RDN, an oncology clinical dietitian/nutritionist at Johns Hopkins Medicine, explained in a paper. "Anyone who’s trying to manage inflammation could benefit from adding some turmeric to their foods."
2. Rosemary
cooked meat with green vegetable on black ceramic platePhoto by Paul Hanaoka on UnsplashPrevious research corroborates that rosemary has several anti-aging and therapeutic benefits. Specifically, the Mediterranean herb is viewed as a "worthy source" for treating inflammation, general pain, and anxiety, and it’s even used to boost cognitive function.
Rosemary is rich in iron, calcium, vitamin B6, and antioxidants that "play an important role in neutralizing harmful particles called free radicals and preventing oxidative stress, both of which can contribute to preventing and alleviating chronic inflammatory conditions," explains MedicalNewsToday.
3. Garlic
6 | GarlicShutterstock
Like rosemary, garlic also can protect the human body from inflammation and oxidative stress. Research shows that garlic, when consumed raw or in extract form, has "excellent health-promoting and disease-preventing effects" in regards to cancer, cardiovascular and metabolic disorders, elevated blood pressure, diabetes, skin conditions, bone disorders, and even cancer.
"Garlic gets its pungent smell from an organic sulfur compound called allicin," dietitian Laura Jeffers, RD, told Cleveland Clinic. "This compound also makes garlic a healthy addition to your diet."
According to Jeffers, you’ll absorb the most benefits by consuming garlic raw. "But if you choose to cook it, don’t heat it above 140 degrees Fahrenheit. Higher temperatures kill the allicin, so add garlic to your recipes when you’re almost done cooking," she suggested.
4. Berries
9. BerriesiStockSeveral kinds of berries are high in methyl adaptogens, including blueberries, blackberries, strawberries, raspberries, elderberries, goji berries, acai berries, and cranberries.
These fruits are popular for their antioxidant and anti-inflammatory properties, but they also support healthy DNA methylation. Try adding a handful to your morning yogurt or fixing yourself a berry-inspired smoothie to up your intake.
5. Tea
1 | Green teaShutterstockThe study also highlighted green tea and oolong tea, both of which were shown to reduce epigenetic aging.
Habitual tea drinkers (defined by drinking at least three cups per week) have a 20 percent lower risk of developing heart disease and stroke, as well as a 22 percent lower risk of heart disease- and stroke-related mortality, according to a previous study cited by CNN.
Interestingly, tea connoisseurs over the age of 50 can increase their longevity by 1.26 years. These results were more prominent among men who drank green tea.
