
Aging
A six-year study by the Centers for Disease Control and Prevention found three behaviors exerted enormous impact on mortality: not currently smoking, consuming a healthier diet, and moderately exercising at least 21 minutes a day. People with one of the three behaviors had a 40 percent lower risk of dying within that six-year period. Those with two out of three more than halved their chances of dying, and those with all three reduced their chances of dying in that time by 82 percent.
A similar study measured how much vitamin C subjects had in their bloodstreams, as vitamin C level was considered a good biomarker of plant food intake (and hence was used as a proxy for a healthy diet). The drop in mortality risk among those with healthier habits was equivalent to being 14 years younger. It’s like turning back the clock 14 years just by eating and living healthier.
How else might we slow aging?
The mitochondrial theory of aging suggests that free radical damage to our cells’ power source (mitochondria) leads to a loss of cellular energy and function over time. According to the theory, the resulting cellular damage is what essentially causes aging. Aging and disease have been thought of as the oxidation of the body; oxidant stress is thought to be why we all get wrinkles, why we lose some of our memory, why our organ systems break down as we get older.
Basically, the theory goes, we’re rusting.
Eating antioxidant-rich foods may slow down this oxidant process. On average, plant foods may contain 64 times more antioxidants than animal foods. Including a variety of fruits, vegetables, herbs, and spices each meal continuously floods our body with antioxidants to help ward off stroke and other age-related diseases.
Consuming fruits and veggies, and not smoking, has also been associated with longer protective telomeres, the caps on the tips of our chromosomes that keep DNA from unraveling. (Think of the plastic tips on the ends of our shoelaces.) Each time our cells divide, a bit of that cap is lost. Telomeres can start shortening as soon as we’re born, and when they’re gone, we’re gone. The food we eat may impact how fast we lose our telomeres: Consumption of refined grains, soda, meat, and dairy has been linked to shortened telomeres, while fruit, vegetable, and other antioxidant-rich plant food intake has been associated with longer ones.
The information on this page has been compiled from Dr. Greger’s research. Sources for each video listed can be found by going to the video’s page and clicking on the Sources Cited tab. References may also be found at the back of his books.
Image Credit: Pixabay. This image has been modified.
Popular Videos for Aging


The Best Diet for Healthy Aging
Swapping just 1 percent of plant protein in place of animal protein was associated with...
Increased Lifespan from Beans
The intake of legumes—beans, chickpeas, split peas, and lentils—may be the single most important dietary...
Caloric Restriction vs. Animal-Protein Restriction
The lifespan extension associated with dietary restriction may be due less to a reduction in...
The Okinawa Diet: Living to 100
What would happen if you centered your diet around vegetables, the most nutrient-dense food group?
How to Prevent High Blood Pressure with Diet
High blood pressure, the #1 killer risk factor in the world, may be eliminated with...
Telomeres: Cap It All Off with Diet
Is the reversal of cellular aging Dr. Dean Ornish demonstrated with lifestyle changes due to...
Survival of the Firmest: Erectile Dysfunction and Death
Because penile arteries are only about half the size of the coronary arteries in the...
Longer Life Within Walking Distance
Researchers find exercise often works just as well as drugs for the treatment of heart...
Turning the Clock Back 14 Years
Four simple health behaviors may cut our risk of chronic disease by nearly 80%, potentially...
How to Slow Brain Aging by Two Years
The consumption of blueberries and strawberries is associated with delayed cognitive aging by as much...
Methionine Restriction as a Life-Extension Strategy
Plant-based diets may prove to be a useful nutrition strategy in both cancer growth control...
Do Flexitarians Live Longer?
Does just reducing one’s intake of meat, dairy, and eggs significantly reduce mortality?
Fruits, Veggies, and Longevity: How Many Minutes Per Mouthful?
The first study to gauge how much longer we live based on the number of...
How to Counter the Inflammation of Aging
What can we eat to combat “inflamm-aging,” the chronic low-grade inflammation that accompanies the aging...All Videos for Aging
-
The Benefits of Topical Niacinamide for Reversing Skin Aging
Niacinamide, a form of vitamin B3 also known as nicotinamide, is a precursor to two potent antioxidants that can help reverse signs of skin aging.
-
Topical Retinoids to Reverse Skin Aging
Tretinoin, also known as all-trans retinoic acid (sold under a variety of brands including Retin-A), can reverse the signs of aging, but at what cost?
-
What Is the Most Important Anti-Aging Cream Ingredient?
Most anti-aging creams may work no better than typical moisturizers.
-
How Not To Age – Live Presentation
In this live lecture, Dr. Greger offers a sneak peek into his latest book, How Not to Age.
-
Does Prevagen Really Work?
Why did the makers of Prevagen settle a class action lawsuit in 2020 with the FTC over deceptive business practices and false advertising? Is Prevagen safe?
-
Is It Possible to Reverse Aging and Live Forever?
Some animals, like the immortal jellyfish, can effectively live forever, so why can’t we?
-
The Diet Shown to Slow Age-Related Hearing Loss
An interventional trial found that dietary changes may slow or even reverse the loss of hearing.
-
The Supplement Shown to Slow Age-Related Hearing Loss
Some studies found that higher levels of folate in the blood seem to correlate with better hearing, so researchers decided to put it to the test.
-
Age-Related Hearing Loss Is Preventable, So What Causes It?
Why do some populations retain their hearing into old age?
-
Fall Prevention Is the Most Important Thing for Preventing Osteoporosis Bone Fractures
A combination of resistance exercise to improve lower limb muscle strength and balance training can beat out drugs for preventing osteoporotic bone fractures.
-
Book Trailer for How Not to Age
Learn about my newest book, How Not to Age.
-
Yoga Put to the Test for Headaches, Diabetes, Osteoarthritis, and the Elderly
What happens when real yoga is compared to sham yoga?
-
Targeting Angiogenesis to Lose Weight
Expanding body fat releases blood supply-generating factors that may end up hooking up tumors, too.
-
Greens, Green Tea, and Nuts Put to the Test for Telomeres
Not all plant foods are linked to less cellular aging based on telomere attrition, and not all animal foods are linked to more.
-
What to Eat to Prevent Telomere Shortening
The anti-inflammatory and antioxidant properties of plant-based diets may explain why they can effectively reverse cellular aging by elongating telomeres.
-
Fecal Transplants for Aging and Weight Loss
Does poop from centenarians have anti-aging properties?
-
The Role of Endotoxins in Alzheimer’s and Dementia
Why can a single meal high in saturated fat impair cognition?
-
Is Allulose a Healthy Sweetener?
Are rare sugars like allulose a healthy alternative for traditional sweeteners?
-
The Best Diet for Healthy Aging
Swapping just 1 percent of plant protein in place of animal protein was associated with significantly less age-related deficit accumulation.
-
How to Boost FGF21 with Diet for Longevity
Fasting and exercise can boost the longevity hormone FGF21, but what can we eat—or avoid eating—to get similar effects?
-
Life Extension with FGF21
What can we do to boost the longevity hormone FGF21?
-
The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors
At age 50, everyone, regardless of diet should start supplementing with B12-fortified foods or supplements but over age 65 only high-dose daily supplements may suffice.
-
The Healthiest Food Sources of Vitamin B12
What are the best green-light (whole food plant-based) sources of vitamin B12?
-
The Optimal Vitamin B12 Dosage for Adults
Why the current Recommended Daily Allowance for vitamin B12 may be insufficient.
-
Modifiable Risk Factors and Comorbidities for Severe COVID-19 Infection
There are things you can do right now to reduce your risk of falling seriously ill and dying from this disease.
-
Berries for Inflammation and Osteoarthritis Treatment
Double-blind, randomized, placebo-controlled trials on berries and the first clinical study on the effects of berries on arthritis.
-
Do Lutein Supplements Help with Brain Function?
Avocados, greens, and lutein and zeaxanthin supplements are put to the test for improving cognitive function.
-
Brain-Healthy Foods to Fight Aging
What is the best source of lutein, the primary carotenoid antioxidant in the brain?
-
Best Brain Foods: Greens and Beets Put to the Test
Cocoa and nitrite-rich vegetables, such as green leafies and beets, are put to the test for cognitive function.
-
Best Brain Foods: Berries and Nuts Put to the Test
Randomized controlled studies put nuts, berries, and grape juice to the test for cognitive function.
-
Benefits of Blueberries for Mood and Mobility
Randomized, double-blind, placebo-controlled trials of… blueberries!
-
Best Foods for Autism
The sulforaphane found in five cents’ worth of broccoli sprouts has been shown to benefit autism in a way no drug ever has in randomized, double-blind, placebo-controlled study.
-
Best Aromatherapy Herb for Alzheimer’s
Lemon balm may beat out drugs for controlling the symptoms of severe dementia.
-
How to Prevent Blood Sugar & Triglyceride Spikes After Meals
Within hours of eating an unhealthy meal, we can get a spike in inflammation, crippling our artery function, thickening our blood, and causing a fight-or-flight nerve response. Thankfully, there are foods we can eat at every meal to counter this reaction.
-
Higher Blood Pressure May Lead to Brain Shrinkage
Having hypertension in midlife (ages 40 through 60) is associated with elevated risk of cognitive impairment and Alzheimer’s dementia later in life—even more so than having the so-called Alzheimer’s gene.
-
Benefits of Rosemary for Brain Function
A half teaspoon of dried rosemary can improve cognitive function.
-
Should Vitamin D Supplements Be Taken to Prevent Falls in the Elderly?
A daily dose of 4,000 IU of vitamin D is recommended for elders at high risk for falling to improve muscle strength and balance, though there is something that works even better.
-
Benefits of Marjoram for Polycystic Ovary Syndrome (PCOS)
Even a small amount of fresh herbs can double or even quadruple the antioxidant power of a meal. The abilities of oregano to decrease chromosomal damage from radiation and marjoram to affect hormone levels in women with PCOS are put to the test.
-
Should We All Take Aspirin to Prevent Cancer?
The aspirin compounds naturally found in plant foods may help explain the lower cancer rates among those eating plant-based diets.
-
Should We All Take Aspirin to Prevent Heart Disease?
The benefits of taking a daily aspirin must be weighed against the risk of internal bleeding.