While there may be no desire to return to our 20s or 30s, many of us wouldn’t mind if we could just slow down the aging process a bit: maybe forestall some of the aches and pains that seem to arise anew every few months, or lessen the challenges of going up a flight of stairs, or meet the energy demands of a renewed social life. While we know there’s no magic bullet or proverbial “fountain of youth,” we’d welcome any suggestions of help available. Fortunately, new research has just been published that seems to offer some actionable recommendations.

A new study just published in the journal Aging appears to provide concrete evidence that certain diet and lifestyle changes can, in just 8 weeks, lead to a demonstrable reduction in biological age by more than 3 years. According to this research, which enrolled 43 healthy adult males, ages 50-72, in a randomized controlled clinical trial, a specific program of diet, sleep, exercise, relaxation, probiotics, and phytonutrients led to concrete signs of biological age reduction evaluated by looking at DNA methylation patterns. Such patterns reflect an accumulation of damage and loss of function in our cells, tissues, and organs, and it’s this damage that drives the diseases associated with aging. What kind of diet, exercise, sleep, and relaxation were involved? Among the specific regimens that enrollees had to follow were such dietary requirements as 3 servings of liver/week, 2 cups of dark leafy greens/day, 5-10 eggs/week, and 2 cups of cruciferous veggies/day. In addition, a host of seeds and berries were required, organic foods when possible, and fasting from 7:00 PM – 7:00 AM every day. Seven hours of sleep per night were also part of the prescription, along with specific breathing exercises and 30 minutes of exercise/day with increasing intensity, five days a week. Sounds like a lot? No one said it was easy to stave off aging!

If you’d like some other “anti-aging” suggestions, there is also new research touting the value of Omega 3 supplements, utilizing another randomized controlled trial of sedentary, middle-aged, overweight adults, whose daily (and large) supplements of Omega 3 appear to have protected them again stress-related inflammation as well as slowed down the cellular aging process. While this feels a lot easier than the comprehensive regimen mentioned in the previous study, don’t go gulping down your Omega 3s quite yet. This new research involved a much larger dose of Omega 3 supplements than is typically consumed by the average American. For more insights into this study, click here and here (and consult your physician before pursuing such a course of supplements).

Finally, to slow down the processes that are aging your body, your best bet may be to look both inward and onward. One such example is 95-year-old Olga Murray, whose late-in-life activities and insights were recently profiled in The Washington Post. While she may be a bit slower than she used to be, she’s still planning a trip to Nepal later this year (Covid-permitting) to catch up on the not-for-profit she founded after her retirement, The Nepal Youth Foundation, which comes to the aid of Nepalese children. She acquired this commitment and her sense of purpose after a trip to Nepal and has never looked back, personally finding what scientists already know: that living with a sense of purpose and meaning in life can not only improve the quality of your later years but seemingly extend your lifespan as well. As Olga makes clear, “I’m no doctor but I do know that when I get out of bed every morning and think that I might help a little kid in Nepal, I’m not focused on my body.” Sounds like a great antidote to the aging process for us all.