The secret of mental longevity. What excluded a Harvard teacher to rejuvenate his brain with 10 years
Today, we are not just happy to live long-we want to live longer, keeping us a young biological age. David Sinclair, a teacher in the Harvard and co-director genetics department of the Paul F. Glenn Center for research in aging biology, has dedicated much of his career to study the aging process and how he can be slowed down.
Genetic professor David Sinclair known as “Harvard Gurul” Photo David Sinclair
In an interview for GQ magazineSinclair emphasized the importance of differentiation between chronological and biological age – in other words, the slowdown of aging processes at the cellular level, which influence not only the duration, but also the quality of life. He explains that, although he is 56 years old from a chronological point of view, the tests show that he has a younger biological age, with 10 years, the result of habits and practices meant to delay the aging process.
In the material below, find out what concrete changes Professor David Sinclair made in his lifestyle – from the intermittent post, plant -based food and reduce sugar, to giving up alcohol and optimizing sleep. You will discover the habits that, he says, have helped him maintain his biological age reduced by a decade than the real one and how you can adapt some of them, realistically, in your daily life.
“The epigenetic clock is ticking early” – why care for health must start at 20 years
One of the key messages of the expert is that we have to start taking care of our health for 20 years-the moment when we feel invincible, the epigenetic clock begins to bite and directly influence our longevity.
“It is never too early to take care of health.”says Sinclair, and the good news is that “It is not never too late Let's start. “
Moreover, there are even ways in which we can reverse some effects of advanced aging. “I started applying these principles since I was 30”confesses the researcher at Harvard.
What David Sinclair changed in his lifestyle to be younger than looks in the bulletin
The longevity expert says he started by introducing the intermittent post in his daily routine, drastically reduced sugar consumption and increased antioxidants, such as resveratrol.
As for sleep, although it does not have a rigid program, it tries to sleep at least six hours a night, in a special bed that regulates its body temperature and monitors its heart rate.
When it comes to nutrition, Sinclair is currently following a diet almost exclusively based on plants and oil fruits.
No sugar, alcohol and dairy: the change that played memory and rejuvenated
He completely gave up dairy and overwhelmingly, and alcohol. He says that rarely, only on the occasion of holidays, allows himself a glass or a portion of cheese – but these little deviations are exceptions.
The reduction of these foods has led, in just a few months, to significant improvements in blood tests and its epigenetic age.
In the past, he used to consume red wine and cheeses daily, but he understood that this habit was not at all beneficial for his health.
According to the latest research, even a single glass of alcohol a day can affect the health of the brain and memory: “It's sad, but when I changed my diet, I regained my memory. I didn't retain phone numbers, I forgot passwords-I thought it was old age, but it was actually my lifestyle.”
Simple and consistent rules: David Sinclair's secrets for a healthy life
When it comes to nutrition and movement, Professor David Sinclair has clear rules, but without excesses.
He says he almost never lunch. And when it does, opt for a very easy portion, usually a salad. Try not to eat too much until the evening, when you have dinner around 7:00 pm – a meal based on foods of vegetable origin, rice, nuts and seeds. If it feels the need for a snack between meals, it prefers dark chocolate (with a minimum of 80% cocoa) or a handful of oil (nuts).
It has a small sports hall at home and does hard -to -weight training three times a week. He intends to run or walk as often as possible, but he acknowledges that he is not an example in this regard.
“We must not be drastic or impose absurd rules, but it is important to be consistent and to give up. And the excuse that we only feel should not replace the discipline and commitment to our health.”also points out the Harvard expert.
By adopting such healthy habits, each of us can contribute to prolonging the quality of life and maintaining a young biological age, regardless of the age of the bulletin.
