(The Epoch Times)—A study published in Aging found that foods rich in methylated adaptogens significantly reduced epigenetic age. In an eight-week randomized controlled trial, male participants aged 50 to 72 who adopted a methylation-focused diet experienced a decrease in epigenetic age of 2.04 years from baseline. Meanwhile, the control group aged forward by an average of 1.10 years, creating a gap of 3.14 years between the two groups.

Even after accounting for weight changes or baseline epigenetic ages, the results remained strong, indicating that these foods directly influence aging markers.

Epigenetic age reveals how old your cells appear, with DNA methylation patterns serving as a window into cellular aging.

Nutritionist Tsai Yi-fang from Taiwan’s Keyi Nutrition Consultation Center told The Epoch Times on the “Health 1+1” program that methylation is like a toggle switch for your DNA. If you add a methyl group, a gene’s function might shut off; if you remove one, that function flips on. For instance, heavy methylation of tumor suppressor genes could impair their ability to suppress cancer. On the flip side, low methylation of inflammation genes can ramp up your body’s inflammatory response.

Striking the right balance is key—too much or too little methylation can spell trouble.

Top 6 Anti-Aging Superfoods

The study highlights six foods—turmeric, rosemary, garlic, berries, green tea, and oolong tea—that are rich in phytochemicals called methyl adaptogens. These compounds fine-tune DNA methylation, keeping genes in a healthy state and lowering disease risk. Each food also brings unique benefits:

Turmeric: Packed with curcumin, a potent antioxidant and anti-inflammatory compound that supports liver health and is especially effective for improving non-alcoholic fatty liver disease.

Berries: Loaded with anthocyanins and vitamin C, berries boast exceptional antioxidant power. Bilberries enhance eye health, grapes support cardiovascular wellness, and cranberries promote urinary tract health.

Garlic: With antibacterial, antiviral, and immune-regulating properties, garlic strengthens overall health and helps manage conditions such as small intestinal bacterial overgrowth.

Rosemary: Rich in rosmarinic acid, a powerful antioxidant and anti-inflammatory compound that can relieve headaches, stomach pain, nervous tension, and improve mood and memory.

Green Tea and Oolong Tea: Both are rich in catechins and polyphenols, providing robust antioxidant and anti-inflammatory benefits.

Additional Methylation-Regulating Foods

In addition to the six foods highlighted in the study, Tsai noted additional foods that regulate methylation:

Beets: Rich in betaine and folate, beets act as methyl donors, supporting methylation regulation in the body, particularly beneficial for people with low methylation levels.

Quinoa: Similar to beets, quinoa is a source of betaine, which provides methyl groups to support a healthy methylation cycle.

Cruciferous Vegetables: Such as broccoli, kale, bok choy, and cabbage, contain high levels of sulforaphane, which influences methylation patterns by regulating DNA methyltransferases (a large family of enzymes) and supports liver detoxification.

Spinach: A leafy green high in folate, spinach also contains magnesium and vitamin B6, essential nutrients for the methylation cycle. Additionally, it provides antioxidants that protect DNA from external damage.

Avocado: Beyond being rich in folate and vitamin B6, avocados contain healthy fatty acids that support brain function and methylation regulation, as well as high levels of glutathione, which aids liver detoxification.

Mushrooms: Mushrooms are packed with vitamins and contain ergothioneine, an antioxidant that protects methyltransferases from oxidative damage.

Methylation-Regulating Herbs

Beyond food, certain herbs also possess methylation-regulating and anti-aging properties, such as Rhodiola rosea and Ashwagandha. However, it’s essential to consult a doctor before taking herbs to ensure they are suitable for your constitution, as improper use may harm health.

Rhodiola Rosea: Balances stress hormones, supports mitochondrial methylation activity, and may protect brain tissue from oxidative stress. Clinical trials have shown that Rhodiola rosea can help alleviate physical and mental symptoms associated with stress and overexertion.

Ashwagandha: Rich in withanolides and alkaloids, Ashwagandha may influence methylation by modulating stress response.

Unhealthy Habits That Hasten Aging

Alongside eating beneficial foods, steering clear of habits that hasten aging is just as vital, Tsai said.

Chronic Sleep Deprivation and Late Nights: Regularly staying up late or insufficient sleep increases oxidative stress, which damages DNA and proteins, speeding up the aging process.

Chronic Stress: Persistent stress contributes to bodily damage and accelerates the aging process.

Lack of Exercise or Overexertion: A sedentary lifestyle or excessive exercise can increase oxidative stress, promoting premature aging.

Foods to Avoid

Foods High in Sugar: A diet high in sugar fuels glycation, generating harmful advanced glycation end-products that contribute to the aging process.

Processed Foods: Often laden with nitrites and other carcinogenic substances, processed foods can harm cellular health and increase aging markers.

Artificial Sweeteners: Disrupt the gut microbiome, potentially causing metabolic imbalances that contribute to aging.

Choosing High-Quality Carbohydrates

Tsai noted the crucial role of high-quality carbohydrates in supporting healthy aging. According to the Nurses’ Health Study, which analyzed dietary data from 47,513 women, long-term intake of nutrient-dense carbohydrates—such as fruits, vegetables, whole grains, and legumes—was linked to improved health in older age. These foods offer key benefits:

Nutrient-Dense: Rich in dietary fiber, vitamins, and minerals, they support overall wellness and vitality.

Low-Glycemic Index: Helps maintain stable blood sugar levels, preventing spikes that can accelerate aging.

Anti-Inflammatory Effects: Reduces inflammation, a major contributor to age-related diseases.

Nutritionist’s Secrets to Youthful Vitality

Tsai shared her proven strategies for maintaining a vibrant, youthful glow through simple, sustainable lifestyle choices:

Consistent Exercise: Tsai runs twice a week for an hour, alternating fast and slow paces to keep her metabolism humming. Whether it’s cardio or strength training, she recommends choosing an exercise you enjoy and can maintain consistently for long-term benefits.

Robust Sun Protection: To protect against aging UV rays, Tsai advises using sunscreen and wearing sunglasses during midday or afternoon outings. In polluted urban areas, she recommends wearing a mask to block harmful fine particles that can damage health.

Clean, Light Eating: Even with frequent meals out, Tsai ensures home-cooked dishes are light and wholesome, allowing her body space to detoxify and rejuvenate.

Stress Reduction: Chronic stress is a silent accelerator of aging. By scheduling time for relaxation and learning to adapt to stress, Tsai nurtures both mental and physical well-being.

Reversing the clock doesn’t require costly supplements. The true secret lies in daily habits: savor antioxidant-rich, gene-regulating foods, pair them with regular exercise, ample sleep, and stress relief, and keep a positive mindset. Begin now to cultivate lasting vitality!