LONGEVITY: So what diet to live better and longer?

Lead author Prof. Valter Longo and his team reviewed the vast body of studies conducted in both animals and humans to clarify how nutrition affects healthy aging and lifespan. This analysis thus gives us a clearer picture of the type of nutrition that can offer us the best chance of living a longer and healthier life.

The fundamental link between nutrients, fasting, genes and longevity

This first link is well documented and in numerous clinical and epidemiological studies in primates and humans is one of the essential bases for defining this “longevity diet”, underline the researchers.

A broad clinical, biological and epidemiological analysis: the analysis therefore looked at hundreds of studies, including popular diets such as dietary restriction and intermittent fasting, the high-fat, low-carb ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet. . The different forms of fasting have been well reviewed, including short-term fasting (eating over a restricted range of the day) which mimics the body’s response to fasting, intermittent fasting (frequent and short-term) and fasting. periodic (two or more days of fasting per week). The team also considered specific dietary factors affecting several longevity-regulating genetic pathways, shared by animals and humans, which also affect disease risk markers, including levels of insulin, protein C -reactive and cholesterol.

Among the main features of the optimal dietfor healthy longevity:

  • a moderate to high intake of carbohydrates from sources unrefined (e.g. cane sugar, honey, etc.) ;
  • protein in small but sufficient quantities coming mainly from vegetable sources;
  • vegetable fats in sufficient volume to provide about 30% of energy needs;
  • lots of legumes, whole grains and vegetables; some fish; no red meat or charcuterie and very little white meat; low-sugar and refined grains; good levels of nuts and olive oil, and dark chocolate!
  • taking meals within a maximum window of 11 to 12 hours, allowing for a daily fasting period;
  • a 5-day cycle of fasting or “mimicking” fasting every 3 to 4 months—including to help reduce insulin resistance, blood pressure, and other risk factors for people at high cardiometabolic risk ;

A diet that is always personalized: research on the longevity diet continues, with the upcoming launch of a study with 500 participants asked to follow different diets; the objective is beyond defining an optimal longevity diet, to be able to personalize it according to gender, age, state of health and genetics: elderly people may need to increase their protein intake to counter frailty and loss of lean body mass, for example.

Finally, always this reminder: a suitable diet should be designed and followed under the supervision of a nutrition professional and should focus on small changes that can be adopted for life, rather than large changes, which are often detrimental to adherence and long-term results. long term.

“The longevity diet should not be reduced to a dietary restriction intended solely for the loss or maintenance of weight, but as a lifestyle factor contributing to the slowing of aging”.

Leave a Comment

Your email address will not be published.