Sandra Parson turned around her health in her early 40s – and reversed the ageing clock – by changing the way she ate, moved and尽管我大部分的成年后吸烟，压力，吃好餐和根本不运动，但我在40年代初完全改变了健康，并扭转了衰老的时钟 - 并使用科学支持的三个派别的方法扭转了衰老。
通过改变自己的食物，移动和休息的方式，我彻底改变了生活，并给了自己最佳的生活机会，使生活变得成熟且健康。 And you can too.
EAT LESS
One of the first experts I turned to was Dr Valter Longo, professor of gerontology and biological sciences and director of the University of Southern California Longevity Institute in LA.他认为抗衰老的关键在于禁食。
当我们限制我们的饮食，因此限制了进入我们体内的能量，我们迫使我们的细胞吃一部分以生存，以生存 - 但是只有一部分不再发挥作用。 It comes from Greek: autos (self) and phagomai (to eat) – literally, self eating.
Then, when we eat again, the body goes into overdrive, replacing, repairing and renewing cells, which in turn means we become healthier, stronger – and, yes, younger.
Caloric restriction – cutting back我们吃的东西 - 具有相同的效果。 Longo博士已经研究了三十年来的热量限制，很明显，通过正确的营养和禁食，我们可以优化我们在90年代，100年代及以后保持全部功能的机会。 The brilliant news is you don’t have to fast for long or cut back by much to get the desired effects.
The most comprehensive and extensive study on caloric restriction shows that you only have to cut your calories by 10 to 12 per cent to drastically reduce your biological age – and improve everything from your cardio-vascular health to cutting your risk of diabetes and dementia.
根本不多：相当于三个巧克力饼干或麦当劳的一小部分。 src =“ https://i.dailymail.co.uk/1s/2025/05/05/17/17/98482879-14722579-TOE宽度=“ 634” alt =“每周进行三到四个小时的中度运动»骑自行车，划船，体重训练，无论您最喜欢什么样的东西，都可能将妇女的乳腺癌风险降低30％至40％，男人和女性的结肠癌风险均可将40至50％的男性和女性的风险降低40至50％。 class =“ imagecaption”>三到四个侯rs of moderate exercise a week – cycling, rowing, weight training, whatever you like most – is likely to reduce a woman’s risk of breast cancer by 30 to 40 per cent, and both men and women’s risk of colon cancer by 40 to 50 per cent
HOW DO WE DO IT?
1.多吃纤维
高纤维饮食是一种毫不费力的有效方法。 Put simply, eating more plants means you feel fuller for longer and so you eat less.
In fact, fibre offers many of the same health benefits as caloric restriction.
It is the most anti-inflammatory food there is, improving gut and heart health, blood sugar control and immune function and lowering ‘bad’ cholesterol and the risk of几种癌症，包括结直肠，乳房，胰腺癌和膀胱癌，以及帮助体重管理。
对多十几个国际研究的评论表明，每天仅增加14克的纤维，每天增加14G的体重减少1.9kg（4LB），而不是其他任何东西，而无需更换其他任何东西。 class =“ mol-para-with-font”>请参阅下面的盒子，以获取前20个最高纤维食品 - 并吃更多的食物！
2。练习一种非常易于控制的时间限制饮食（TRE）
一种温和的禁食形式，TRE涉及将您的隔夜的禁止窗口从平均8到10个小时增加到12个小时。您可以做到这一点。可以在这里和那里度过晚餐，或者在您想参加聚会。 But on ordinary days at home, it simply means having no snacks or treats after your evening meal.
For me, I find what works best is a 14-hour window: no food after 8.30 or 9pm, and none the next day before 10.30 or 11am, which is when I have breakfast (at my desk, usually).
Note, I’m not skipping早餐 - 越来越多的证据表明这样做对您不利 - 只是比通常的时间晚了。
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