Growing old and being as healthy as possible: many people have this wish. The medical journalist Andreas Jopp is no exception.
He’s just more concerned than most with how food affects the body’s aging.
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“Very few people are aware of how important nutrition is for the repair mechanisms in the body,” says Jopp, who wrote a book on the subject (“ON/OFF Health: Re-creating the body through nutrition“).
From his point of view, it is clear: If you approach your diet correctly – and include certain foods on your menu – you can eat younger. How is that supposed to work?
Focus on body cells
If you want to understand how the body ages, you have to zoom in and focus on the cells. The cell nucleus contains the chromosomes on which the genetic material is stored.
The telomeres are located at their ends. Science has long had an eye on these chromosome sections when it comes to aging.
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Andreas Jopp explains why: “The telomeres protect the cells’ genetic software. Think of it like the plastic caps at the end of a shoelace that keep it from fraying.”
The problem: With each cell division, the telomeres become slightly shorter – so the chromosomes become more and more unstable as we age.
“This increases the risk that they will be read incorrectly,” says Jopp. No matter whether in the intestines or in the skin: the cells then no longer fulfill their tasks as well. It also makes it more difficult for the body to regenerate.
Different mechanisms of aging
Professor Kristina Norman confirms that telomeres play a role in aging. She is head of the Nutrition and Gerontology Department at the German Institute for Nutritional Research Potsdam-Rehbrücke.
But, Norman points out, that’s not the only mechanism. “There are a total of seven mechanisms of aging, including DNA damage or the exhaustion of stem cells.”
When it comes to aging, there is no fixed template. “This is because genetics, lifestyle and psychology are individual for each person,” explains the researcher.
Author Jopp recommends consuming less sugar and highly processed products. If these are metabolized, free radicals are formed. These reactive molecules are problematic for two reasons.
“Firstly, they can hit the cells and damage parts of the genes,” says Jopp. “Secondly, it is assumed that free radicals stimulate inflammation in the body and these can also damage telomeres.”
Even if the telomeres are not solely responsible for aging processes in the body, there is evidence that you can care for your telomeres with a well-chosen diet.
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If you don’t want to give up the sweet Danish pastries entirely, you can help with a few raspberries. Berries, like fruits and vegetables in general, contain antioxidants.
These neutralize free radicals. Coffee and green tea – drinks that are part of everyday life for many – also contain antioxidants.
The strengths of Mediterranean cuisine
In the hope of slowing down aging through diet, attention often turns to Mediterranean cuisine.
Rightly so, as Jopp thinks: “This doesn’t mean the Mediterranean sham of pizza and tiramisu, but rather a diet with lots of vegetables and fruit, lots of legumes and little meat or fish.”
Nutrition researcher Norman also confirms: It is evident and well proven that the Mediterranean diet has a positive effect on aging processes.
Things look a little different when it comes to studies on the connection between nutrition and telomere length. “It is theoretically obvious that telomeres can be influenced by nutrition. However, there is no larger study that shows the mechanism, the how behind it,” says Norman.
Healthy nutrition as an important building block
One thing is certain: a healthy diet is worth it. It is an important building block for healthy aging – but not the only one. Andreas Jopp and Kristina Norman both point out that in addition to diet, the entire lifestyle also counts.
Norman says: “A plant-based diet with little meat and fish, enough exercise, little alcohol – I can recommend that to everyone.” All of this together helps you to be as healthy as possible even in old age. “And that’s ultimately what we want.”
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