Staying young and vital, living healthily longer — who wouldn't want that? A recent study by the universities of Jyväskylä and Helsinki shows that our diet plays a decisive role in our biological aging even at a young age. In particular, a fast-food diet with few fresh ingredients can speed up this process.

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What is biological aging?

In addition to the chronological age, which simply counts our years of life, this describes biological age the actual state of our body. It is influenced, among other things, by epigenetic processes — i.e. by chemical changes in the DNA that affect our cell aging steer. The so-called”epigenetic clock“provides information about how quickly our organism really ages.

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What diets were researched?

The researchers analyzed the eating habits of 826 young adults aged 21 to 25 and divided them into six groups:

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1. Fast-food-heavy diet with few fruits and vegetables
2. Plant-based diet
3. Health-conscious diet with low-fat dairy products and whole grains
4. Western diet low in fish
5. Western diet with regular fish consumption
6. Balanced average diet

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Fast food accelerates aging

The most important result: People who consumed a lot of ready meals, soft drinks and processed meat aged biologically faster. Processed foods high in sugar, salt and fat are particularly problematic, as they promote inflammation in the body and oxidative stress cause that damages our cells.

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Long-term consequences of poor nutrition

Unhealthy eating habits aren't just a cosmetic issue — they can increase the risk of serious illnesses. Studies show that a diet heavy on fast food can contribute to cardiovascular disease, diabetes, and even neurodegenerative diseases such as Alzheimer's. It is particularly problematic Inflammaging — chronic, subliminal inflammation in the body, which is considered a major driver of aging.

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The psyche also suffers

Interestingly, our diet affects not only the body but also our brain. An unhealthy diet can increase the risk of depression and anxiety disorders, while a nutrient-rich diet — particularly with lots of omega-3 fatty acids and antioxidants — has a protective effect. An important factor in this is the gut-brain axis: An imbalanced microbiome may impair cognitive performance and emotional well-being.

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Why our lifestyle often steers us in the wrong direction

Many people do not consciously eat unhealthy foods, but do so out of convenience or lack of time. Our hectic everyday lives often mean that fast, highly processed meals become the norm. In addition, there is the omnipresent seduction through advertising and easy access to fast food.

If you want to stay young and healthy in the long term, you should try to counteract these automatisms and consciously rely on fresh, natural food. The environment also benefits: A plant-based diet saves resources and reduces the burden of industrial food production.

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A healthy diet as a longevity strategy

Nutrition plays a central role in modern Longevity research. People in so-called Blue Zones — Regions with particularly high life expectancy — eat almost exclusively plant-based diets and rely on natural foods. Even trends such as intermittent fasting, the targeted intake of polyphenols or bioactive substances such as resveratrol and spermidine are intensively researched in science.

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Healthy eating as an investment in the future

Even if we feel young and fit, it is worthwhile to eat healthily at an early stage. Epigenetic research shows that if you eat consciously, you can slow down your biological aging and thus set the course for a long, vital life. Avoiding fast food and switching to natural, plant-rich foods is an investment in our future — and in our health.