If I told you there were ways to thicken hair, improve skin, lose weight, and reduce hot flushes that cost less than a cart of groceries, would you believe it? With over 20,000 scientific papers analyzed, my team and I have produced a comprehensive guide to slowing down or halting aging. In my new 600-page book “How Not To Age,” I reveal the surprising level of control we have over our aging process. Below, I’ll share methods to feel healthier, more vigorous, and look younger as you age. 
Michael Greger’s new 600-page book How Not To Age provides a guide to what the best brains in the field have recently discovered — and you’ll be surprised how much control you have over the rate at which you appear to ageCOCOA SMOOTHES WRINKLESDrinking cocoa can benefit the skin, as evidenced by a study where subjects experienced increased blood flow to the skin within two hours of consuming cocoa. Other foods, like spinach, also demonstrated positive effects on skin health by increasing collagen production and improving skin elasticity. It’s crucial to protect the skin from the sun to minimize signs of aging. Additionally, incorporating green foods, such as kale and apple, into the diet can enhance the skin’s natural defenses against sun damage. 
A cutting-edge, anti-wrinkling dietary tip that may surprise you: hot cocoa. After drinking a cup with about two-and-a-half teaspoons of natural cocoa powder, subjects had a significant increase in blood flow within the skin within two hours 
Women who ate a daily spinach salad showed a significant increase in collagen production, accompanied by an increase in skin elasticity and a decrease of facial wrinklesTan beds and excessive sun exposure can accelerate aging, and evidence suggests that a diet rich in foods such as spinach, kale, apple, and a combination of rosemary and grapefruit extracts can offer protection against UV radiation. Consumption of about two servings of soy foods a day has been linked to a reduction in the frequency and severity of hot flushes. Another dietary option is flaxseeds, which have shown a significant reduction in menopausal symptoms. 
Just two daily teaspoons’ worth of ground flaxseeds alone can significantly decrease menopausal symptoms 
The soy in the Japanese diet, foods like tofu, and edamame, might explain why there’s no term for ‘hot flush’ in the Japanese language and why just 15 per cent of women suffer them, compared to 80-85 per cent of women eating a Western dietMaintaining a healthy weight is vital, as obesity can lead to accelerated aging and a reduced life expectancy after the age of 40. Studies suggest that a wholefood, plant-based diet is effective in weight management due to its lower calorie density compared to high-fat diets. Other dietary factors, such as incorporating nuts, avocados, and olive oil while reducing meat and butter intake, can enhance weight loss. Additionally, specific foods like blueberries, garlic, and spinach can aid in improving muscle tone and enhancing exercise performance. 
In studies, it’s that a wholefood, plant-based diet that works the best, probably because healthier foods are simply less dense in caloriesA diet rich in antioxidants, obtained from various fruits, vegetables, and herbs, can help combat aging by neutralizing free radicals. For instance, including broccoli and blueberries in the diet can boost antioxidant intake. Factors such as maintaining a healthy weight, avoiding excessive sun exposure, and consuming vitamin B12 can also contribute to maintaining youthful hair and preventing graying. Regular consumption of raw vegetables and fresh herbs, as well as soy milk, has been linked to a reduced risk of hair thinning. 
Strive to include a variety of fruits, vegetables, and herbs at every mealPromoting immune system health is essential to prevent colds, flu, and other illnesses. Engaging in forest bathing, getting adequate sleep, and consuming foods like blueberries, goji berries, and broccoli can help enhance immune function and decrease susceptibility to infections. Seaweed consumption has also been associated with improved immune response and reduced risk of colds. 
Take a walk through a forest. So called ‘forest bathing’ — surrounding yourself with trees — lowers the stress hormone cortisol and elevates natural killer cell activitySleep is important too. In a very direct demonstration, researchers at the Mayo Clinic dripped cold viruses into people’s noses, and those who slept fewer than seven hours a night were three times more likely to come down with a cold than those who slept for eight hours or more.Mar 9, 2024
