Forever young: the expert reveals how you can lower your biological age

Find out here if you are younger than you thought. Write down your points for each question, add them at the end: but pay attention to the signs!

There is a fact that cannot be changed: we age every day. This is completely normal and part of life. But why we age and how we can take countermeasures is the subject of intense research again and again and again. Our life expectancy has increased significantly over the past 125 years. The not so good news:

The downward trend begins between the ages of 20 and 30. The performance of tissues and organs decreases, oxygen absorption deteriorates, body fat grows, muscle mass decreases, and blood vessels become stiffer.

Sports scientist Dr. Dr. Michael Despeghel dedicated a book to the topic (“How to lower the biological age”, Riva Verlag) – and told us how to stay young. How old are we is initially indicated only as a chronological age on our ID card. The so-called biological age can significantly deviate from this.

Measured in blood, for example, the biological age of a 60-year-old can deviate 20 years from the chronological age – in both directions!

Life expectancy in Europe today is on average 81 years for women and 74 years for men. According to the research, 110 years of life is the limit of what is humanly achievable – with individual outliers on the top.

Reason: better living conditions, medical progress, prosperity, good health care. Our diet has also become more balanced and our life is more comfortable. But the latter also has its downsides.

We spend up to 14 hours a day sitting. Furthermore, there are external influences such as fine dust, smog, pesticides, with effects on the aging process. It’s only genetics up to a point.

Your lifestyle is a significant factor – see the graph below. Important: Avoid obesity through resistance and muscle training several times a week. The diet should provide all the substances that protect cells such as vitamins, minerals, omega-3 fatty acids, proteins and dietary fiber from large amounts of fruit, vegetables, fish and vegetable fats.

Forever Young? This is how you go back in time

Forever Young

Suitable for fun

This stress reduction is often underestimated. Stress hormones attack cells through the free radicals they create – this makes them old and sick. The ideal would also be a balance between fatigue and relaxation and satisfaction with one’s life.

A proven way to reduce stress is sleep. It should be eight hours a day, every hour less is bad for your health. But how to put all the good advice into action without living a life without fun? expert Dr. Despeghel recommends:

  • “The goal should be to do very well two days a week. A refueling weekend can make up for a lot ”.
  • Start off with a lot of sleep, which you can catch up on. Instead of spending Saturday and putting on your running shoes the next day with a shattered conscience, it’s better to go to bed early and play low-altitude sports on Sundays.
  • Other goodies: eat 500 grams of vegetables and two portions of fruit every day.
  • A high intensity workout and a short strength training like the weekly boards.
  • Definitely have a great time with friends or your partner.

According to Desphegel, the most important thing is that you take responsibility when you are not under external control. Most of us would rate our diet or exercise level too positively.

Smoking or alcohol is not exactly nonsense. Example: According to new findings, the life-shortening effect starts with just one eighth of a liter of red wine per week (!).

But: in the end, everyone should also enjoy being, because happiness is the youngest! And in this regard, perhaps the best news for last: our sex life also affects aging. Social closeness, touch and sex release a surge of happiness hormones that strengthen your immune system.

Stop getting old with exercise

Forever Young

After alcohol and cigarettes, laziness is the biggest aging factor. The expert reveals why

Dr. Dr. Despeghel, why do we need exercise to stay young?

Well, every cell in our body – be it the organ system, the brain, the central nervous system or the muscle tissue – is designed for a certain movement. As soon as the minimum activity is no longer reached, degradation processes take place in these structures.

So the body gets rid of what is not being used?

Exactly! We hardly notice it, since we obviously no longer recall these movements in everyday life. A good example is sedentary behavior, which researchers recently dubbed the new smoking.

Is sitting down really that dramatic?

Sure. In addition to postural damage and muscle shortening, it promotes the development of type 2 diabetes. After just 30 minutes of sitting, the blood sugar level rises and fat metabolism changes.

An inflammatory and performance-impairing environment is created in the body. It doesn’t help if you go jogging for 30 minutes two days a week, sadly it can’t be compensated for.

What can you do instead, especially despite everyday office life?

It is only possible with hourly movement breaks, which cannot be sugar coated. An ongoing study at the Cologne University of Sports with young students has shown how effective it is.

All showed the blood and metabolic changes just described after four hours at most, but were able to reverse them if they were climbed four floors every 45 minutes. Sitting breaks should become a habit.

And what exactly does this have to do with aging?

Due to its pro-inflammatory effect, lack of exercise paves the way for other diseases such as heart attack and cancer and increases the likelihood that obesity is a risk factor. Belly fat is the enemy of a healthy metabolism. And only if it works well are all cells well supplied, protected from damage and alive.

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