How To Reverse Aging by Outsmarting AGEs, the Sneaky Trigger Hiding in Your Labor Day Cookout
You don't have to give up grilling to cut your levels of these harmful compounds
When you fire up the grill for Labor Day, there’s a sneaky trigger that could be accelerating the aging process in your body. The culprit is a group of compounds called advanced glycation end products, or AGEs. They form when protein-rich foods like beef, pork and chicken are cooked at high, dry temperatures, and they tend to build up in the body over time. The good news? You don’t have to skip the cookout to protect your skin, joints and long-term health. A handful of research-backed habits can help you reverse aging by keeping these harmful compounds in check.
What are AGEs—and why do they matter?
These compounds form when sugars in the body latch onto proteins and fats, a process that damages cells from the inside out. Research suggests that high levels have been linked to sagging skin, muscle weakness, inflammation and a higher risk of chronic disease such as type 2 diabetes, heart disease, kidney trouble, depression and even Alzheimer’s disease.
Lowering them pays off in a big way. Research published in the International Journal of Biological Markers suggests that minimizing AGEs may lower breast cancer risk by 43 percent. And keeping levels down helps keep skin firmer, joints more comfortable and memory sharper. While some AGEs are unavoidable, the way you cook, what you drink and a few simple supplements can meaningfully move the needle.
How to reverse aging by reducing AGEs
To ward off the side effects of these harmful compounds, give these smart anti-aging tips a try:
Marinate before you grill
If Labor Day means the grill is going, this is the single easiest change you can make. Mount Sinai School of Medicine researchers found that treating meats and poultry with a lemon juice or vinegar-based marinade for 60 minutes lowers their AGEs by up to 63 percent. The acidic ingredients blunt the chemical reaction that creates AGEs in the first place.
Two more grilling upgrades that can help reverse aging:
- Add oregano and garlic to your marinade. Both herbs have a study-backed ability to inhibit AGEs formation.
- Grill on a sheet of foil. It cuts down on the smoke that forms when fat drips onto the flames—smoke that’s loaded with AGEs.
Cook low and slow
Grilling may be a go-to for cookouts, but it’s not the only way to serve up a delicious meal. A slow cooker or dutch oven, like the Smithey Cast Iron Dutch Oven, can cut your intake of AGEs by as much as 81 percent, Mount Sinai researchers report. Poaching, steaming, simmering, braising and stewing all work the same magic, since lower heat and added moisture stop sugars from bonding to proteins.
Season generously
University of Georgia researchers found that flavoring meals with a half teaspoon daily of cinnamon, cumin, cloves, pepper, oregano or sage can send AGEs production plunging by 20 percent in 72 hours. Credit goes to compounds called phenolics, which block AGEs formation in tissues. Tip: Phenolics are damaged by light and heat, so store the spices you use most in a cool, dark cupboard.
Take a stroll after eating
Trading after-dinner TV for a short walk around the block does more than lift your mood—it can also help reverse aging. A study in the journal Medical Science Monitor found that women who walked for 60 minutes per week—that’s less than 10 minutes a day—lowered their AGEs levels within 12 weeks. Regular walking helps counter the blood-sugar spikes and inflammation that fuel AGEs buildup over time.
Sip smart
A few beverages can go a long way toward reversing aging, too. Researchers reporting in the journal Glycative Stress Research saw reductions in high AGEs levels among women who sipped 4 ounces of red wine daily for three weeks, thanks to its polyphenols.
Prefer something non-alcoholic? Pomegranate juice offers similar polyphenol benefits, according to findings in the Journal of Agricultural and Food Chemistry. Cranberry juice is another smart pick: Its polyphenols may block methylglyoxal, a substance vital to AGEs production. In fact, a European Journal of Nutrition study found overweight adults who drank it regularly saw improvements in glucose regulation and lower inflammation levels.
Consider anti-inflammatory supplements
Two everyday supplements have surprisingly strong track records when it comes to helping reverse aging:
- Vitamin C. University of Scranton research suggests 1,000 mg daily slashes AGEs by 47 percent in four weeks. Vitamin C helps cells use excess sugars for fuel before they can bond to proteins.
- Vitamin D3. A study in Diabetology & Metabolic Syndrome found that people who took 4,000 IU daily for three months saw significant reductions in AGEs. Because vitamin D is fat-soluble, dietitians recommend taking it with food—or choosing an oil-based capsule—for best absorption. (Learn more about how much vitamin D women really need.)
Talk to your doctor before starting a new supplement, especially if you take medication.
The bottom line on reversing aging
You don’t have to swear off burgers at your next barbecue to protect your future self. A quick lemon-juice marinade, a sprinkle of oregano, a walk after the fireworks and a glass of red wine or pomegranate juice add up to a Labor Day that tastes like tradition—and works to reverse aging behind the scenes.
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