6 Ways Your Diet is Making You Look Older + The Power of Sauna and Cold Therapy to Keep Your Body Young
Jan 13, 2025
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Dr. Susanna Søberg, a leading expert in cold and heat therapy, dives into how inflammation drives aging and shares six diet-related factors that can make you look older. She emphasizes the role of sugar in aging and offers insights on the importance of protein for a youthful appearance. Dr. Søberg also discusses the therapeutic benefits of sauna and cold exposure, debunking myths surrounding their use. She encourages mindful dietary choices and highlights practical tips for incorporating these therapies into daily life for enhanced vitality.
Inflammation plays a critical role in aging, necessitating lifestyle changes like a balanced diet to combat 'inflammaging.'
High sugar consumption accelerates skin aging through glycation, emphasizing the need for healthier dietary habits for youthful appearance.
Incorporating sauna and cold therapy into routines can significantly enhance overall health and contribute to healthier aging.
Deep dives
The Impact of Inflammation on Aging
Inflammation is recognized as a primary driver of aging, influencing how quickly and visibly people age. Chronic inflammation can result from poor dietary choices, lack of exercise, and unhealthy lifestyle behaviors, all of which can accelerate the aging process. Reducing inflammation through lifestyle changes, such as a balanced diet and regular physical activity, can significantly slow down the aging process and improve overall health. A focus on maintaining a healthy epigenetic profile can lead to longer cell lifespan and improved appearance.
The Effects of Sugar on Skin Aging
High sugar intake is linked to the acceleration of skin aging due to a process known as glycation, where sugar molecules bond to collagen and elastin in the skin. This bonding diminishes skin elasticity and can lead to wrinkles and an aged appearance. Studies comparing diets have shown that individuals consuming more whole and minimally processed foods have better collagen levels and younger-looking skin. Therefore, limiting processed foods high in sugar and embracing healthier dietary habits can lead to a more youthful appearance.
Concerns Regarding Processed Foods
The consumption patterns of processed foods in certain countries, especially the United States, often lead to health issues, including obesity and increased risk of chronic illnesses. People are exposed to excessive sugar and unhealthy fats found in these foods, which can contribute to inflammation and aging. Individuals from countries with lower processed food intake often notice the stark differences in food quality and ingredient lists when visiting the U.S. This highlights the importance of being mindful about food choices and opting for home-cooked meals and whole foods to mitigate health risks.
The Dangers of Trans Fats
Trans fats, commonly found in ultra-processed foods, can exacerbate inflammation and accelerate the aging of skin and body. Despite regulations aiming to limit trans fats in food products, they can still be present in small amounts without being explicitly labeled. The negative impact of trans fats on health can manifest in terms of skin elasticity and overall cellular health, which may lead to an aged appearance. Therefore, being aware of trans fats in food and avoiding them can contribute to healthier aging and better skin.
The Importance of Protein Intake
Adequate protein consumption plays a crucial role in maintaining muscle mass and supporting skin health through collagen production. Insufficient protein intake can lead to lowered muscle mass, increased inflammation, and accelerated skin aging as the body struggles to repair and build tissues effectively. It is generally recommended to consume around 0.8 grams of protein per kilogram of body weight, with increased needs for those engaged in regular exercise. Ensuring sufficient protein intake can help minimize the effects of aging and improve overall vitality.
The Benefits of Sauna and Cold Exposure
Incorporating sauna use and cold exposure into one's routine can yield significant health benefits, including improved cardiovascular health and metabolic function. Regular use of saunas has been associated with a lower risk of cardiovascular diseases and early death, with studies suggesting a 40-50% reduction in mortality risk for frequent users. Cold exposure, such as cold plunges, can enhance mood, boost metabolism, and promote fat loss when integrated mindfully into one's lifestyle. Overall, these practices serve as effective strategies for enhancing both mental and physical health, contributing to healthier aging.
This episode is brought to you by Ollie and Lumebox.
We all know inflammation can influence our risk of developing diseases, but did you know it also plays a role in premature aging? Today’s guest reveals powerful strategies to reduce inflammation, helping us age gracefully while keeping longevity at the forefront.
Today on The Dhru Purohit Show, Dhru sits down with Dr. Susanna Søberg to explore six key factors linked to premature aging. Dr. Søberg explains how inflammation affects the aging process and shares practical lifestyle practices to combat "inflammaging." She dives into the benefits of hot and cold therapies, emphasizing the importance of building tolerance to sauna heat therapy, especially as we age. Additionally, she debunks popular social media myths about cold therapy and offers actionable tips for incorporating it into your routine.
Dr. Susanna Søberg is one of the world’s leading researchers and experts in cold and heat therapy and functional breathing. She is also the founder of the Soeberg Institute, an online research-backed curriculum designed to help anyone optimize their stress management and performance for a healthier and happier life. Dr. Søberg obtained her PhD in metabolism at the University of Copenhagen, and her research has contributed to a deeper understanding of brown fat metabolism in adults.
In this episode, Dhru and Dr. Søberg dive into:
The role of inflammation when it comes to aging (00:00:20)
Sugar increases inflammaging (2:50)
What shocks Dr. Søberg about the standard American diet (5:30)
Trans fat hidden in foods and adequate protein intake (9:20)
Alcohol consumption (21:00)
The impact of hot, cold and contrast therapy on our health (29:45)
Building your tolerance for sauna heat (45:45)
Microplastic and toxin exposure (50:45)
The importance of community and addressing loneliness (1:04:45)
Why and how cold exposure can be beneficial (1:08:25)
Myths and truths about when and how you should implement cold therapy (1:12:35)
This episode is brought to you by Ollie and Lumebox.
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