Scientists just associate an undervalued nutrient with a healthier aging

Reviewed by nutritionist Ani Nguyen, Massachusetts, Rd

• A new study suggests that moderate amounts of zinc can help slow down aging.

• Researchers have found that adding exercises can enhance the effects of zinc.

• It is worth noting that too much zinc can increase the speed of aging.

Many of us are constantly looking for ways to slow down or turn the aging and one thing that makes us age faster is inflammation. For example, we have previously reported studies that suggest that an anti-inflammatory diet may reduce the risk of cognitive damage-aging of the brain-from 21%. Another study also suggests that eating more antioxidant-rich foods are anti-inflammatory-they can help you live longer with a higher quality of life.

One of these anti -inflammatory nutrients is zinc, the main trace of the mineral you need to get from food or supplements, as the body does not do it on its own. Although you do not need a lot of zinc every day, this mineral, a functioning antioxidants, plays an important role in supporting DNA, healing wounds and immunity-all things that affect aging.

Scientists have jumped on the anti -aging tape, not only to prevent it, but also to measure it. Instruments that use algorithms to determine the biological age of people are already available and often used in studies. The biological age is defined as a chronological age decrease in biological functions, characterized by 12 biomarkers, which fall into three categories that can be measured with blood.

So, while chronological age is how old you are in years since birth, organic age is the speed at which your body is getting old. For example, the organic aging of a 48-year-old woman may be up to date with her chronological age-or may become slower or faster than an average 48-year-old woman.

Researchers from China wanted to know more about the role of zinc in organic aging, plus how exercises can change the effect of zinc on aging. They recently published their discoveries in the magazine Clinical nutritionS Let’s break them.

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How was this study conducted?

The data was downloaded from British Biobank, a long -term study containing medical and lifestyle information for over 500,000 UK residents. For this study, researchers have attracted data on nearly 69,000 people who meet their criteria, which include sufficient information about the diet, physical activity and biomarkers to calculate organic age.

The participants were divided into two groups: one group without zinc intake and one with it. The zinc without zinc included over 35,000 people with an average age of 56; 46% are women. The zinc group included over 33,000 people with an average age of 56; About 65% are women.

Zinc intake is calculated on the basis of the nutritional records of participants and answers to questions about supplements. The quantities of zinc intake of participants were compared to the daily recommended intake of 11 mg per day for participants in men and at least 8 mg per day for participants of women, with not one over 40 mg per day. Over 40 mg/day is considered an overdose with zinc for both men and women.

The amount of the exercise is calculated on the basis of standard physical activity questionnaires and transposed into a metabolic equivalent of the task (MET). The World Health Organization (WHO) recommends at least 600 meetings a week, which is equivalent to at least 75 minutes of energetic physical activity per week or 150 minutes of moderate physical activity per week.

Organic aging is calculated using the Anabl age tool, which, according to these researchers, is the most up-to-date tool for evaluating healthy aging from unhealthy aging and for predicting mortality for 5- and 10-year mortality markers.

The confusing factors that affect organic aging and will be corrected during statistical analyzes include gender, ethnicity group, BMI, family income, sleep disorders, smoking status, alcohol intake and cancer diagnosis history.

What did this study show?

In general, this study suggests that participants with delayed biological aging – which means that they are older – they are important to have higher levels of daily zinc intake than participants with accelerated aging. More substantially, those who receive the recommended amount of zinc every day show an average delay of 0.11 years in biological aging.

However, as with most things, it is no longer necessarily better, since those with zinc intake at the recommended limit of 40 mg/day show an acceleration of almost 7 years in organic aging.

The analysis, which includes exercises, suggests that participants with the recommended dose of zinc plus the recommended amount of physical activity had a 31% reduced chance of accelerating biological aging compared to participants with insufficient zinc intake and insufficient physical activity.

Some restrictions on this study include the narrow population, as the British biobank is composed most of white people of European descent. The nature of this observation study may not complete the causal link; In other words, researchers cannot say that zinc causes a more slow aging, but it is associated with it. Also, diet and physical activity information was self -reported, which always leaves room for mistakes and bias.

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How does this apply to real life?

According to these researchers, insufficient zinc intake affects approximately 17% of people worldwide, and for this reason, they say that zinc supplements may be useful for some. However, this also comes with caution, as too much zinc accelerates aging – from a lot.

Researchers are not exactly sure why zinc seems to slow down aging, but they know that zinc affects age -related processes, including DNA synthesis, protein metabolism, cell proliferation (new cells) and mitosis (cell replication). Zinc is also associated with bone health, support of immunity, healthy hormones and prevention of diseases of the nervous system, such as Alzheimer’s. It also acts as an antioxidant, reducing inflammation, the researchers added. And less inflammation means more slow aging.

If you are looking to eat your zinc, focus on sources such as seafood, meat, poultry, dairy products, nuts and seeds. Like our 30-day eating plan with a high content of healthy aging proteins, as well as a 30-day anti-inflammatory eating plan for healthy aging contain many healthy aging foods, including those high in zinc. If you need more guidance to make sure you eat for a healthy aging, arrange an appointment with a registered nutritionist to help you design a plan based on your needs, lifestyles and preferences.

This study also includes the role of physical activity, noting that when combined with sufficient zinc intake, aging is delayed even more. The study does not distinguish between the types of exercise – such as cardio for strength training – except that participants meet minimal guidance. If you are not physically active right now, just start moving more throughout the day and be deliberate for it.

For example, make more trips to the house from the car with grocery or up and down the stairs when you put laundry. Take frequent breaks throughout the day to stretch, make a set of squats, or go around the house. Over time, gradually increase the amount, while more you respond to the minimum recommendation of 150 minutes of moderate or 75 minutes of energetic physical activity per week.

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Bottom line

A new study suggests that adequate zinc intake can delay organic aging, even more so when combined with exercise. But the researchers also found that too much zinc was associated with much faster organic aging. Consider judging which foods you eat at the moment that provide zinc. If you think you are not getting enough, choose which foods to add. But before you supplement zinc, meet your healthcare provider or a registered nutritionist to make sure you don’t get more of it than your body needs.

Read the original article about Eathell