Unravelling the science: Can a vegan diet reverse the signs of ageing?
In recent years, the vegan diet has gone from a niche lifestyle choice to an increasingly popular option for those seeking better health and a more eco-friendly way of living.
But beyond the ethical and environmental reasons for going vegan, some advocates claim that a plant-based diet can even help reduce or reverse ageing – essentially making you younger from the inside out.
Can what we eat really turn back the hands of time? Let’s break down the facts.
What is biological age?
Before we dive into whether a vegan diet can impact biological age, it's important to understand what "biological age" actually means. Biological age refers to how old your body seems based on various physical and cellular markers, such as the health of your DNA, organs, and systems.
It’s a better indicator of overall health than chronological age (how many years you’ve been alive) because it reflects how well your body functions.
For example, someone could be 50 years old chronologically but have the biological age of a 40-year-old if they maintain a healthy lifestyle or vice versa.
The connection between diet and ageing
Ageing isn't just about wrinkles and grey hair – it's happening at a cellular level. Over time, factors like inflammation, oxidative stress, and DNA damage contribute to the ageing process.
According to the “Harvard School of Public Health”, plant-based diets are high in antioxidants and anti-inflammatory compounds that may help protect cells from this damage, potentially slowing down the ageing process.
One key factor that links diet to ageing is inflammation. Chronic inflammation has been linked to numerous age-related diseases, including heart disease, diabetes and Alzheimer's.
Antioxidants, which are abundant in fruits, vegetables, nuts, and seeds (all staples in a vegan diet), help neutralise free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress, leading to inflammation and cell damage.
Dr Michael Greger, a prominent advocate of plant-based nutrition, claims in his book “How Not to Age” that “diets rich in whole plant foods are naturally anti-inflammatory and antioxidant-rich, and this may be why plant-based diets are associated with longer life expectancy and lower rates of chronic disease”.
A 2013 study published in The Lancet Oncology, found that people who followed a plant-based diet, exercised and managed their stress had longer telomeres over five years, compared to those who didn't make lifestyle changes.
The study, led by Dr Dean Ornish, concluded that "comprehensive lifestyle changes, including a plant-based diet, can significantly slow down the ageing process at a cellular level".
While there's promising evidence that plant-based diets can promote longevity and reduce the risk of certain age-related diseases, the idea that a vegan diet can “reverse” biological age is a bit more complex.
In an exclusive interview with Independent Media Lifestyle, ProVeg South Africa, a non-profit organisation promoting plant-based diets, shared insights on the vegan diet and its potential impact on biological age.
With increasing interest in veganism as not just a health choice but a possible contributor to longevity, we asked ProVeg SA to break down the basics and explore how dietary habits might influence the ageing process.
According to ProVeg SA, several key components of a vegan diet could positively influence ageing.
"Vegans consistently have a lower body mass index, as a statistical average," they said, adding that the diet also reduces risks for numerous health conditions.
These include inflammation, high cholesterol, heart disease, hypertension, type 2 diabetes, and even neurological disorders like dementia.
They explained that the field of geroscience, which focuses on interventions to slow molecular changes associated with ageing, has shown that lifestyle choices, particularly dietary habits, play a significant role.
"At present, studies suggest that even a short-term vegan diet is associated with epigenetic age benefits," ProVeg SA said.
However, they acknowledged that the long-term effects of veganism on biological age are still not fully understood, although plenty of anecdotal evidence supports the idea of increased longevity in plant-based communities.
ProVeg SA pointed to “The China Study”, a landmark book by Dr T Colin Campbell, as a key piece of evidence linking plant-based nutrition to a slower biological ageing process. The book demonstrated the long-term positive effects of plant-based diets on overall health and ageing.
They also highlighted the Blue Zones, regions around the world where people consistently live longer than the global average. The common factor in these communities? A plant-rich diet.
"In the Blue Zones, people have historically enjoyed life expectancies far above national and international averages, largely due to their plant-based eating habits," ProVeg SA stated.
They emphasised that as people age, they become more susceptible to diseases but vegan diets can help stave off non-communicable diseases, which are now the leading causes of death worldwide.
Can a vegan diet reverse disease?
Perhaps one of the most compelling arguments for a vegan diet is its ability to not just prevent but potentially reverse certain life-threatening conditions.
"Vegan diets have shown the potential to diminish and even reverse illnesses that were previously considered fatal," ProVeg SA explained.
Cardiovascular disease, for instance, is a major concern globally. According to the Heart and Stroke Foundation South Africa, cardiovascular disease causes 17 million deaths annually, accounting for 31% of global deaths.
In South Africa, it is the leading cause of death after HIV/AIDS, killing more people than all cancers combined.
They stressed that this grim reality can be mitigated by dietary changes.
"A plant-based diet could drastically reduce the risk of developing cardiovascular disease," they said, offering hope for those looking to make a change for their long-term health.
The takeaway
So, can a vegan diet turn back the clock? While it may not be a magical "fountain of youth", there’s growing evidence that a well-balanced, whole-food plant-based diet can contribute to a longer, healthier life.
That said, it's not just about cutting out meat – it's about focusing on nutrient-dense, whole foods. In the end, food is just one part of the ageing puzzle. Exercise, sleep and stress management all play significant roles in how we age.