The best scientific approach on how not to age involves evidence-based diet and lifestyle methods that preserve body functions and promote longevity. Dr. Michael Greger, in his book "How Not to Age," identifies eleven cellular aging pathways that can be disrupted by natural processes such as autophagy (cellular housekeeping) which can be boosted by compounds like spermidine found in tempeh, mushrooms, and wheat germ. Foods rich in quercetin, like onions, apples, and kale, may help clear senescent "zombie" cells that cause inflammation linked to aging. Key lifestyle factors include eating plenty of fruits and vegetables (especially beans and legumes), engaging in regular physical activity, maintaining a healthy weight, avoiding smoking, managing sleep and social connections, and considering fasting or calorie restriction carefully. Even starting these habits later in life can add several healthy years. The knowledge is inspired by studies of centenarians and "blue zone" populations known for longevity. In summary, aging can be slowed naturally by:
- Eating a plant-based diet rich in legumes, whole grains, nuts, and specific anti-aging compounds
- Boosting autophagy through diet, exercise, and possibly fasting
- Avoiding harmful habits like smoking and excess animal protein
- Maintaining physical activity and social ties
- Keeping a healthy weight and getting adequate sleep
This evidence-based approach to aging does not rely on expensive drugs or supplements but emphasizes accessible lifestyle changes and foods shown to promote longer, healthier lives.
