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Exploring avenues for enhanced longevity and anti-aging is a prominent pursuit in health and wellness. Dr. Michael Aziz, a New York City-based physician specializing in longevity, although chronologically 60, posits that his biological age is nearly a decade younger. He attributes this youthful vitality to a regimen incorporating a pristine diet, adequate sleep, and consistent exercise emphasizing both cardiovascular and strength training. Furthermore, Dr. Aziz champions the inclusion of eight ‘superstar spices‘ in one’s diet, suggesting they play a crucial role in slowing down the aging process. This perspective, however, encounters skepticism within the broader medical community, with some experts indicating a need for more robust scientific validation.
The Anti-Aging Spice Regimen: Dr. Aziz’s Approach
Dr. Aziz formulated his list of spices based on dietary patterns observed in Blue Zones, globally recognized regions where inhabitants frequently live exceptionally long lives, often surpassing 100 years. He proposes that these spices offer a spectrum of health advantages, notably reducing inflammation and mitigating the likelihood of conditions like Alzheimer’s disease. Despite these assertions, expert opinions remain varied on the conclusive effectiveness of spices in these areas.
Dr. Aziz personally aims for weekly consumption of all eight spices, incorporating turmeric, saffron, and garlic into his daily routine as supplements. It is important to emphasize consulting a healthcare professional prior to initiating any new supplement regimen.
In conversation with DailyMail.com, Dr. Aziz clarified, ‘Spices alone are not a panacea; they should complement a holistic approach that includes a diet rich in vegetables and the avoidance of processed foods and harmful chemicals.’ He further elaborated, ‘Spices serve as potent anti-aging adjuncts, acting as powerful agents in the fight against aging.’
The following sections detail Dr. Aziz’s recommended spices and their purported benefits for health and longevity.
Turmeric: Muscle Enhancement
Turmeric, recognized for its distinctive earthy flavor and vibrant yellow-orange hue, is a common ingredient in numerous Southeast Asian culinary traditions. This rhizome contains curcumin, a compound identified by researchers for its potential to diminish inflammation.
Research reviews suggest that curcumin may contribute to improved muscular performance and facilitate recovery post-exercise, effects attributed to its anti-inflammatory qualities.
A 2017 study involving mice administered turmeric oil corroborated the spice’s anti-inflammatory effects.
These studies indicate a potential intake range of one to four grams of curcumin – equivalent to at least 33 grams of turmeric, or 11 teaspoons daily – to realize these benefits. Curcumin supplements are also an option.
Turmeric has been previously considered as a possible remedy for arthritis, affecting millions of adults in the US.
However, the Arthritis Foundation has expressed reservations about these claims, noting that turmeric ‘contains a relatively low concentration of curcumin, limiting its anti-inflammatory impact through dietary intake alone.’
The Arthritis Foundation clarified that simply incorporating turmeric into meals might yield minimal benefits due to the low levels of curcumin obtained.
Despite differing views, turmeric remains integral to Dr. Aziz’s longevity-focused diet. He includes it daily, either via supplements or through juice shots.
Garlic: Combatting Wrinkles
Garlic is globally recognized as a superfood, with many health professionals suggesting its capacity to reduce inflammation, lower blood pressure, and strengthen the immune system.
Dr. Aziz proposes that garlic may aid in preventing wrinkles, a claim met with skepticism by Dr. Mert Erogul and others in the medical field.
He indicates that garlic contains allicin, a sulfur-containing compound. Sulfur is essential for the production and maintenance of collagen, which is crucial for skin elasticity and firmness.
Dr. Erogul remarked, ‘Attributing wrinkle prevention to garlic is a considerable extrapolation, even if there’s a theoretical basis. And in this instance, the theoretical basis is uncertain.’
He added, ‘Ultimately, validating these claims requires empirical testing – conclusive evidence of a substance’s health effect generally necessitates rigorous clinical trials.’
Dr. Aziz includes a garlic supplement in his daily regimen.
Cinnamon: Potential Alzheimer’s Risk Reduction
Cinnamon, a widely favored spice in food and beverage flavoring, has been historically valued for its medicinal attributes across various cultures.
Scientists believe cinnamaldehyde, a constituent in cinnamon oil, is largely responsible for its health-promoting properties.
Cinnamon is rich in antioxidants and has been associated with reductions in triglycerides, cholesterol, and blood sugar levels, according to Healthline-reviewed studies.
Dr. Aziz speculates that cinnamon might lower the risk of Alzheimer’s disease, citing preliminary lab studies suggesting cinnamon’s ability to impede the formation of tau proteins in the brain. However, concrete evidence supporting this claim in humans remains lacking.
Medical professionals emphasize the need for further investigation, with Dr. Erogul characterizing the Alzheimer’s claim as another ‘significant extrapolation.’
Ginger: Brain Health and Inflammation
Ginger is well-known for its anti-nausea effects and has a long history of medicinal use.
While some individuals may experience adverse reactions to ginger, typically its compounds are recognized for their beneficial impacts on digestion and soothing upset stomachs.
Healthline advises certain populations (including those with gallbladder issues, pregnant individuals with a history of miscarriage, and those on blood thinners) to exercise caution and seek medical advice regarding ginger consumption.
Dr. Aziz frequently orders ginger shots at juice bars but does not consume it daily.
He proposes that ginger can contribute to preventing cognitive decline. However, experts reiterate the need for more research, as its cognitive health benefits are not yet fully established.
Ginseng: Immune System Support
Ginseng has been a staple in Chinese medicine for over a century, recognized for its wide array of purported health benefits.
Derived from ginseng root, it contains ginsenosides, compounds linked to enhanced health and well-being.
Mount Sinai outlines a broad spectrum of conditions that ginseng may potentially alleviate.
The institution also indicates ‘some evidence’ that Asian ginseng may bolster the immune system, decrease cancer risk, and enhance cognitive function.
American ginseng shares similar components but in varying proportions.
A 2024 study indicated that older adults using American ginseng showed improved cognitive performance, particularly when combined with early-stage Alzheimer’s medications.
A 2006 study suggested that COLD-FX, containing North American ginseng extract, might reduce cold susceptibility.
Researchers caution that these are initial findings and further research is warranted.
Dr. Aziz suggests ginseng ‘can help regulate blood sugar, lower cholesterol, promote relaxation, improve male sexual function, and is employed to manage various medical conditions.’
Cardamom: Blood Pressure Management
Cardamom, another ancient spice linked to therapeutic properties, frequently enhances curries, baked goods, coffee, and spiced drinks.
Dr. Aziz suggests cardamom may function as a blood pressure reducer, though Dr. Erogul advocates for larger clinical trials to substantiate this claim.
A 2023 review encompassing over 500 participants, largely overweight or obese individuals, many with type 2 diabetes, demonstrated that cardamom consumption correlated with significantly lower inflammation and blood pressure compared to non-consumers.
Saffron: Mood Enhancement
Saffron, highly prized in numerous cultures and integral to Persian and Middle Eastern cuisine, is notably expensive among spices.
While not directly targeting aging, Dr. Aziz notes a correlation between saffron intake and improved mood.
A meta-analysis of multiple studies indicated saffron supplements were more effective than placebos in alleviating mild to moderate depression symptoms.
One study proposed saffron’s efficacy is comparable to common antidepressants like fluoxetine (Prozac).
A 2019 study involving nearly 200 participants over several weeks indicated that ‘saffron administration was comparable to Fluoxetine and placebo’ in its effects.
Scientists speculate that saffron’s mood-enhancing effects may stem from crocin, a compound suggested in a 2022 review to stimulate nerve function in the brain.
This stimulation might elevate levels of serotonin, a neurotransmitter associated with mood regulation.
Dr. Aziz incorporates a daily saffron supplement.
Za’atar: Comprehensive Anti-Aging Blend
Za’atar, a variable Middle Eastern spice mixture, typically includes oregano, thyme, sesame seeds, and sumac.
Attributed to its antioxidant content, za’atar is associated with a range of anti-aging properties.
Oregano provides polyphenols like flavonoids, known to aid in reducing inflammation.
Thyme and sumac also contribute anti-inflammatory substances and are rich in antioxidants, respectively.
A 2022 study indicated that za’atar compounds influence gut microbiome, oxidative stress, chronic inflammation, and obesity.
Dr. Aziz characterizes za’atar as ‘a synergistic combination of anti-aging elements sourced globally.’