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Disrupt the 11 Pathways of Aging
[This is a seriously condensed version of this article https://www.bottomlineinc.com/health/aging/disrupt-the-11-pathways-of-aging)
Pathway #1: AMPK is an enzyme that flips the switch from storing fat to burning it.
Consume: AMPK-boosting foods including barberries (tart, red berries of the Berberis vulgaris plant), which you can buy dried at Middle Eastern markets and sprinkle on dishes…ground black cumin…hibiscus tea (mix with lemon verbena tea, as was done in a recent study)…any type of vinegar (used in recipes—don’t drink straight vinegar)…and/or fiber-rich foods such as legumes and whole grains.
Avoid: Saturated fats, found in butter, cheese and red meats.
Pathway #2: Autophagy, the body’s process of recycling defective cellular components, is central to AMPK’s anti-aging capabilities
Consume: Coffee—regular or decaf, but not dark roast (dark roasting destroys chlorogenic acid, the chief antioxidant in coffee that boosts autophagy)…and foods rich in the longevity compound spermidine, including mushrooms, peas, wheat germ and the Indonesian fermented-soybean product tempeh
Avoid: French fries, potato chips and crispy carbs, which contain acrylamide, a substance that forms when foods are cooked at high temperatures.
Pathway #3: Cellular senescence is the point at which cells stop replicating themselves.
Consume: Strawberries…the Indian spice pippali…and/or foods rich in the flavonol quercetin, such as onions, apples, kale, tea and salt-free capers.
Pathway #4: Epigenetics refers to switching genes on and off. We may be stuck with the genes we are born with, but we have control over whether some of those genes are turned on, and that can make a difference in aging.
Consume: Folate-rich foods, such as lentils, edamame, spinach and asparagus.
Avoid: Overeating—restricting caloric intake by just 12% (that means, skipping one fast food burger or doughnut per day)
Pathway #5: Glycation, the process where proteins in the body bond irreversibly with sugar, is likely a key contributor to the aging process.
Consume: Fruits and vegetables.
Avoid: Meats prepared using high-heat dry cooking methods—oven-frying, deep-frying and broiling. Boiling, poaching, stewing or steaming the same piece of meat will deliver far fewer AGEs.
Pathway #6: Insulin-like growth factor 1 (IGF-1) is called “the Grim Reaper gene” because of its strong link to aging.
Consume: A largely plant-based diet. Seaweed could be particularly beneficial.
Avoid: Excessive animal protein—high-protein diets boost IGF-1. Removing dairy from a diet is especially helpful.
Pathway #7: Inflammation plays a role in many chronic age-related diseases—our immune system produces more pro-inflammatory signals as we grow older, resulting in chronic low-grade inflammation dubbed inflammaging.
Consume: Anti-inflammatory foods including turmeric, ginger, garlic, dark-colored berries, cinnamon, green and chamomile tea…as well as fiber-rich foods such as fruits, vegetables, whole grains, legumes and flaxseeds.
Avoid: Saturated and trans fats, found in baked goods and fried foods.
Pathway #8: Mechanistic Target of Rapamycin (mTOR) is an enzyme that has several age-related effects, including the suppression of autophagy.
Consume: Cruciferous vegetables, such as broccoli, cabbage, cauliflower and kale, which contain two compounds—indole-3-carbinal and sulforaphane, which dampen mTOR.
Avoid: Foods rich in the amino acids methionine, isoleucine, leucine and/or valine—eating less meat and dairy is the best way to reduce intake of these.
Pathway #9: Oxidative stress results from an imbalance between excess cell-damaging free radicals, which are believed to accelerate aging, and insufficient antioxidants, which protect against free radicals. Exercise can reduce this imbalance, as can dietary choices.
Consume: Foods rich in antioxidants, including berries, cruciferous vegetables and many herbs and spices such as cinnamon, cloves, garlic and ginger.
Avoid: Foods with added salt, sugar and/or lots of saturated fat or cholesterol. Reduce meat consumption, too
Pathway #10: Sirtuins are enzymes that keep DNA tightly wrapped and silence certain genes.
Consume: Apples and/or cardamom, which seem to have sirtuin-activating capabilities.
Pathway #11: Telomeres are the protective caps at the end of each chromosome. These erode as we grow older—but at different speeds for different people.
Consume: A plant-based diet featuring lots of dark-green leafy vegetables. Older people not only can slow telomere shrinkage with such a diet but actually increase their telomere length,
Avoid: French fries and other foods rich in saturated fat. Reduce consumption of sugary foods, too.
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