Photo: Ella Olsson / Pexels
Photo: Ella Olsson / Pexels
Has it ever happened to you that you know someone who appears to be 10 years old or younger? How you look has to do with age, but other factors also play a role, such as diet and certain habits. On one side is the chronological age (the years you turn) and on the other is the biological age.
The biological age is the age of your body, of your cells, you have more control over that age. Many people believe that they are destined to grow old in the same way that their relatives did, but how you age also depends on you, points at Mind Body Green the Dr. Frank Lipman, recognized in functional medicine.
The doctor explains that age has a lot to do with the decisions you make at this time: what you eat, your activities, how you spend your free time and how you see the world around you.
“It is never too late to start. Don’t despair or get stuck on changes that you wish you had made earlier, ”advises Lipman.
In Medline Plus (from the National Library of Medicine) it is also explained that the duration of human life (longevity) is influenced by genetics, environment and Lifestyle. Scientists have discovered that long-lived people have some similarities in their lifestyles: many they don’t smoke, they aren’t obese, and they cope well with stress.
The “Longevity genes”, they have the potential to help us live longer, healthier lives. Many of these genes respond to lifestyle habits: what, when and how much do you eat; how you move your body; how much restful sleep you get; and how much stress you endure, among other things.
The longevity genes AMPK y mTOR they are important nutrient sensors. Cell growth and cell proliferation is controlled by mTOR. When we grow old it is not desirable to promote cell proliferation, the Cancer it’s cell proliferation, Lipman emphasizes.
How to nurture longevity genes?
As we age we should get more protein from plants and less from animals; since animal protein, especially red meat, stimulates mTOR.
Among the best sources of plant protein that Dr. Frank Lipman recommends are:
- Tempeh: provides 20 grams
- Lentils, chickpeas and other beans: provides 8 grams
- Nut butter: provides 8 grams
- Almonds, walnuts, sunflower seeds and other nuts and seeds: provides 5 grams
- Pea protein powder: provides 15 grams
- Hemp protein powder: provides 15 grams
How much protein to eat daily?
The general recommendation for adults is a minimum of 0.8 grams of protein for every kilogram of weight body per day. While very active people should ingest 1.2 to 2 grams of protein per kilogram of body weight, as published Mayo Clinic.
Between 45 and 65 years. A person weighing 150 pounds needs about 55 grams of protein per day.
After age 65 the body requires more protein to combat muscle loss. It is required to increase the intake by approximately 25%; a person weighing 65 kilos or more should get 70 grams of protein per day.
In reality, from the age of 35 we begin to lose muscle mass and with it strength, according to Grace Walton, Professor at the College of Health Sciences at the University of Kentucky.
But Dr. Frank Lipman says it is it is preferable not to increase the amount of protein before age 65 if the source is meat and dairy.
More protein and regular physical activity help maintain healthy muscles, which as we age is associated with a prolonged independence and a better quality of life.
So, around forty years of age it is better to opt for vegetable protein than animal protein so as not to promote the growth of unwanted cells. From the age of 65, if necessary, you can use animal products to obtain the protein your body needs.
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