This Is the Best Anti-Aging in-20 According to Science

You're already using anti-aging moisturizers and anti-aging eye creams–is it time to adopt an anti-aging workout, too? 

A new study published today in the journal European Heart Journal says when it comes down to the anti-aging effects of exercise, cardio is queen.

 

Endurance exercise–like running, swimming, or bicycling–and high-intensity interval training (HIIT) both slowed signs of aging compared to lifting weights–at least on the cellular level.

Here’s how the study went down: A team of German researchers divided 124 healthy but inactive adults between the ages of 30 and 60 into four groups.

 One group carried on with their non-existent exercise routines. The other three sweated it out for 45-minute sessions three times a week for 26 weeks.

The endurance training group walked or ran continuously. The HIIT group completed a warmup, four rounds alternating between faster and slower running, and a cool down.

 The resistance training group used eight different strength-training machines to complete a circuit of exercises including seated chest presses, lat pulldowns, and leg presses.

At the end of the study, people in both the endurance training and the HIIT groups had experienced anti-aging effects of their workouts, while the inactive and resistance training groups did not.

 Those turn-back-the-clock effects were measured at the cellular level, by examining white blood cells from blood taken before the start of the study and days after the final exercise session.

In those cells from runners and HIIT-ers, researchers noted two important changes: Their telomeres–the caps at the ends of  chromosomes–lengthened, and telomerase–an enzyme involved in maintaining those caps–increased. 

These effects “are both important for cellular aging, regenerative capacity, and thus, healthy aging,” study author Ulrich Laufs, MD, of Leipzig University in Germany, said in a statement.

Telomeres naturally shrink over time, and as they do, cells die instead of continuing to divide. Cell death is bad news not just for wrinkles and gray hair, but for risk of age-related health concerns like heart disease, cognitive decline, and even early death.

So what was it about endurance and HIIT workouts that could stave off that shrinkage? The researchers hypothesize that those types of exercise affected levels of nitric oxide in the blood.

 Since nitric oxide increases blood flow and lowers blood pressure, it could in turn have affected the cell changes found in these two groups of participants.

This isn’t the first study to link exercise to telomere length. A team from Brigham Young University found that adults who jogged for 30 to 40 minutes five times a week had telomeres as long as those of people who were 9 years younger than them, for example.

 And HIIT workouts have been previously linked with additional anti-aging cellular changes. The new study, however, is thought to be the largest ever to directly compare the anti-aging effects on telomeres of different types of exercise.

However, according to an accompanying editorial published alongside the study, this research doesn't necessarily mean one workout or the other is better for your physical fitness.

 “The authors reported that changes in telomere length were not associated with changes in cardiorespiratory fitness,” write the editorial authors, of Newcastle University in the UK.

 Further studies are needed, they say, to clearly understand the link between telomere length, telomerase activity, and disease prevention.

In the meantime, don’t go giving up your strength sessions. These results fall nicely in line with common exercise recommendations. 

“Our data support the European Society of Cardiology’s current guideline recommendations that resistance exercise should be complementary to endurance training rather than a substitute,” study co-author Christian Werner, MD, of Saarland University in Germany, said in a statement.

Same goes for recently updated exercise guidelines for Americans, which suggest getting 150 to 300 minutes of moderate intensity aerobic physical activity per week, as well as at least two sessions of muscle-strengthening activity.



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The 7 Alcohol You Can Actually Drink

The Alcohol You Can Actually Drink on the Keto Diet

Yes, most alcoholic beverages are essentially carbohydrate in liquid form. And yes, since your carbs are so limited on the keto diet, you're better off choosing carbs that are bundled with good-for-you nutrients. 

(Think whole grains, fruits, and starchy vegetables—all of which are chock-full of vitamins, minerals, fiber, and disease-fighting compounds.) 

But hello, we’re realists: Sometimes you want, deserve, or just need a drink. So what are your best options?

It can be tricky to figure out how many carbs alcoholic beverages contain because they aren't required to come labeled with nutrition facts. Below we've founded up a few of the most keto-friendly drinks, plus a few you should definitely skip (sorry, sake fans). 

First though, we want to clear up some confusion about booze and keto that's been spreading on the Inter webs. You may have read somewhere that your body produces ketones as it breaks down alcohol (which in theory at least, sounds like a good thing). Not so, though. 

“There's nothing magical about alcohol enhancing ketogenesis long-term," says sports nutritionist Chris Mohr, PhD, RD. "The general metabolism of alcohol as a whole falls outside of the ketogenic metabolic pathways."

Don't be fooled by the rumor. If you're going to enjoy a cocktail, do it because it adds a little balance to your day, and diet—everything in moderation, right?

The best (and worst) alcohol for the keto diet

No matter what proof (80 through 100), gin, rum, vodka, and whiskey all have 0 grams of carbohydrate in a jigger (or 1.5 ounces). Have your drink neat, on the rocks, or with a splash of plain soda water. And it's best to pour your own rather than cracking open one of those pre-made spiked seltzers; one can deliver anywhere from 1 to 5 grams carbohydrate.

If you're craving a glass of wine, budget for it, and keep the pour size in mind. A glass of white wine ranges from 3 to 6 grams of carbohydrate per five ounces. (The sweeter whites—think riesling versus chardonnay—typically have more carbohydrates.) At home, you're likely to pour more than five ounces, especially if you have larger wine glasses.

 And a standard restaurant pour is six ounces. Red wine has a tighter range of carbohydrates, at 3 to 4 grams per 5-ounce pour, with little variation between varieties.

Skip beer: It’s essentially bread in a bottle. A can of beer has around 12 grams of carbs. Though if you must have a beer, seek out a light beer, which comes in at around half that carb load per can.

Two other no-nos: mixers (they’re all pretty much sugar-laden) and sake. A 6-ounce pour is fairly common for sake, and it delivers nearly 9 grams of carbohydrate.

An unexpected perk of going keto

In any trendy diet, there are always nuggets of wisdom buried somewhere—and keto is no exception. Because it involves such a tight carb budget, the diet doesn't leave much room for regular alcohol consumption. And when you do imbibe, quantity is limited, so you’re likely to stay within the recommended limit. 

(That's one drink per day for women, and two for men.) Considering that more and more research suggests moderate drinking may be more detrimental to our health than experts previously thought, the keto diet's booze restrictions could be a really good thing in the long run.

The keto diet has made its way to the Jersey Shore. More specifically, to the Jersey Shore Family Vacation in Miami. After five years, our favorite guidos and guidettes have changed—a lot. JWoww and Snooki are moms, “The Situation” is in the throes of a legal battle, and Vinny refuses to eat pizza crust.

Yes, his mom still does his laundry, but the new-and-improved Vinny Guadagnino is extremely disciplined about his diet and exercise regimen. In fact, you can find shirtless selfies and keto-approved meals on his spinoff Instagram account, @ketoguido.

 But when the tequila started flowing, his roommates noticed that he got drunk at warp speed. This led to several comments about how Vinny’s keto diet was to blame.

Curious, we decided to look into the Shore housemates' belief that eating high-fat, low-carb meals bumps up a person's drunk rate. 

Thanks to Health’s contributing nutrition editor Cynthia Sass, MPH, RD, we can tell Vinny that imbibing without laying a carb base should really slow down inebriation.

“Actually, proteins and fats provide a better buffer for alcohol than carbs, because they get digested slower,” she says. “So it’s more likely that he drank on an empty stomach or was dehydrated.”