A diet for longevity?!

 

Diet for long life: more carbohydrates, fasting, and less protein

For the purpose of identifying a diet that maximizes human health and longevity, researchers evaluated hundreds of studies.

They discovered that the best diets for long-term health and life expectancy included periods of fasting and were low in animal protein and rich in complex carbohydrates.

However, the researchers point out that their findings only serve as a starting point for understanding and that, in actuality, diets should be customized to meet the demands and circumstances of specific individuals.


Hippocrates, a Greek physician, declared "Let food be thy medicine and let thy medicine be food" in about 440 B.C.


Though the idea of using food as medicine is hotly contested, numerous recent studies have shown the validity of this assertion and how important it is for health to keep track of food quantity, kind, and time.

The ideal diet's precise components are still up for debate.
A growing body of research indicates that the best diets may be influenced by a variety of health characteristics, including age, sex, and heredity.


In an effort to find a "common denominator eating pattern" for healthy longevity, researchers have evaluated hundreds of nutrition studies from cellular to epidemiological viewpoints.


They discovered that diets with moderate to high levels of unprocessed carbs, little to no plant-based protein, and regular fish consumption were associated with longer life expectancy and improved health.

One of the study's authors, Dr. Valter Longo, a professor of gerontology and biological sciences at the University of Southern California, said to Medical News Today:


"First off, although maintaining a healthy weight is important, food in this context is meant to be a nutritional lifestyle rather than a 'weight-loss approach.
Dietary factors affect longevity and long-term health in every way.


Dr. Pankaj Kapah, a professor of gerontology at the University of Southern California who was not involved in the study, told us, "I am glad to read this review.
"In general, the first thing that comes to mind when thinking of a longevity diet is what we might add to our diet to live longer.
This article is crucial to spreading awareness of how restricting one's diet or fasting has produced the most stunning results across all animals in studies.

— Pankaj Kapah, M.D.


The review appeared in the journal of Cell.

The longevity diet's cornerstone

In order to conduct the study, the researchers combed through hundreds of publications that looked at topics such as calorie restriction, fasting, diets with different levels of macronutrients, delayed aging in short-lived species, and the keto diet.


The studies examined nutrition and diet from a variety of perspectives, ranging from cellular and animal studies to clinical and epidemiological study looking at centenarians' way of life.


Finally, the researchers discovered that the "longevity diet" consists of:


a vegetarian or pescatarian diet high in whole grains and legumes

nut and olive oil are examples of vegetable fats that account for 30% of calories.

till the age of 65, a low but sufficient protein diet, followed by a moderate protein intake

refined carbs and minimal sugar

no processed or red meat

very little white flesh

Each day, you must fast for 12 hours and eat for 12.

A five-day diet that mimics fasting occurs around three times a year.


The researchers added that rather than focusing on a specific calorie goal, diets should seek to maintain a BMI under 25, as well as the ideal levels of body fat and lean body mass for each individual's sex and age.


In addition, they recommended that diets be modified to meet individual needs, especially for people over 65, to prevent malnourishment.
A low protein diet, for instance, may cause frailty in people over 65.


According to the researchers, increased consumption of complex carbs, which delivers energy without raising insulin levels or activating glucose signaling pathways, may lessen frailty in this age group and others.

Additionally, the researchers discovered that intermittent fasting between the ages of 18 and 70 could reduce insulin resistance brought on by a high-calorie diet and control inflammation, blood pressure, and total cholesterol.


These results are supported by a recent investigation.
It was discovered that, if made at age 60, switching from the conventional Western diet to one high in legumes, whole grains, and nuts and low in red and processed meats is associated with an 8-year increase in life expectancy.

underlying processes

Diets with calorie and protein restriction were consistently helpful, according to the researchers, whether they were used in short-lived animals, epidemiological studies, or significant clinical trials.


They added that by limiting the intake of amino acids, such as methionine, low but sufficient protein intakes or recommended protein intakes with high levels of legume consumption could lengthen life expectancy.
Methionine has been associated with increased activity in several cellular pathways that promote aging.

Dr. Longo's company, Prolon, adviser Kristin Kirkpatrick, a registered dietitian nutritionist at the Cleveland Clinic, responded to us when asked how the longevity diet may improve health from a clinical perspective:


According to other research of a similar nature, "the diet is predominantly plant-based, which may contribute to lower risk of chronic illnesses such as type 2 diabetes and cardiovascular disease."


In numerous research, plant-based diets have also been linked to decreased levels of inflammation.
As inflammation is the origin of many diseases, this may also affect elements that affect longevity, she said.

The researchers draw the conclusion that these data offer strong bases for further research into dietary advice for long-term health.


Dr. Longo, Dr. Kapahi, and Kirkpatrick emphasized that there is no "one size fits all" strategy when asked about the study's limitations.
According to them, the ideal diet may vary depending on a variety of variables, such as sex, age, genetic make-up, and any sensitivities or intolerances, like a gluten intolerance.


Dr. Longo advises consumers to consult a nutritionist before starting a new diet as a result.


Many of her patients come to Kirkpatrick when making dietary adjustments, she continued, to make sure they would be long-lasting.