Advanced Glycation End Products Can Speed Aging—Here’s How to Reduce Them Naturally

The secret to healthy aging? Combating compounds known as advanced glycation end products (AGEs). Found in certain foods and produced naturally by the body, AGEs damage cells and accelerate aging. 

But lowering high levels of AGEs can protect against sagging skin and muscle weakness while reducing your risk of health problems such as depression, cardiovascular disease and diabetes. Plus, research published in the International Journal of Biological Markers suggests that minimizing AGEs can lower the risk of breast cancer by 43 percent. Here, easy tips to reduce advanced glycation end products— no pricey or time-consuming remedies required.

How to reduce AGEs for healthy aging 

As higher levels of advanced glycation end products build up in the body, you need smart, effective ways to bring them back down. Luckily, there are research-backed, natural approaches to help counteract the impact of AGEs and support your long-term health. The best ways to reverse the accumulation of AGEs: 

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Mix up a marinade

AGEs form when foods high in protein and fat are cooked at high temperatures, so grilled beef, pork and chicken can abound in the compounds. Fortunately, research conducted at Mount Sinai School of Medicine suggests that treating meats and poultry with a lemon juice- or vinegar- based marinade for 60 minutes lowers their AGEs by up to 63 percent. Investigators explain that the acidic ingredients blunt the chemical reaction that creates AGEs. 

Also smart: Adding oregano and garlic to marinades when possible. Both herbs have a study-backed ability to inhibit the formation of AGEs. Lastly, grilling on foil cuts down on smoke laden with advanced glycation end products that’s produced when fat drips onto the flames.

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Go robin spotting

Strolling outside for 10 minutes daily to search for birds and blossoms does more than just lift your spirits: An investigation 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. Experts note that regular walking helps combat increases in blood sugar and inflammation, both of which contribute to the buildup of AGEs over time.

Relax with a glass of red

Compounds called polyphenols found in red wine have a powerful ability to inhibit AGEs accumulation. So say researchers reporting in the journal Glycative Stress Research, who saw reductions in high AGEs levels among women who sipped 4 oz. of red wine daily for three weeks. 

Prefer to relax with a non-alcoholic beverage? Reach for pomegranate juice instead. Findings in the Journal of Agricultural and Food Chemistry suggest that pomegranates and their juice also have polyphenols with AGEs-reducing effects. 

Also smart: Supplementing with 1,000 mg of vitamin C daily. University of Scranton research suggests doing so slashes AGEs by 47 percent in four weeks. Vitamin C fights free radicals, marauding molecules that set the production of AGEs in motion.

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Vitamin D defends cells against the damage induced by high amounts of AGEs, according to research conducted in Israel. Plus, a study published in the journal Diabetology & Metabolic Syndrome determined that people who took 4,000 IU of vitamin D3 daily for three months experienced significant reductions in AGEs. 

The reason: Vitamin D helps neutralize molecules called free radicals that amp up AGEs production. Tip: Fat enhances vitamin D absorption, so choose an oil-based capsule whenever possible. One to try: Carlson Vitamin D3 4,000 IU.

Eating out? Here’s how to reduce AGEs 

Whether you’re dining out, ordering in or traveling, keeping a lid on advanced glycation end products is still key to healthy aging. To avoid restaurant meals loaded with AGEs, the Templeton List can help. Created by health advocate and author James Templeton, this online guide rates eateries based on their use of locally sourced ingredients, avoidance of harmful oils and chemicals and healthier preparation methods.