Home » New article outlines the characteristics of a ‘longevity diet’

New article outlines the characteristics of a ‘longevity diet’

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Inspecting a spread of analysis from research in laboratory animals to epidemiological analysis in human populations offers scientists a clearer image of what sort of vitamin can supply one of the best likelihood for an extended, more healthy life, stated USC Leonard Davis College of Gerontology Professor Valter Longo.

In an article that features a literature evaluate printed April 28 in Cell, Longo and coauthor Rozalyn Anderson of the College of Wisconsin describe the “longevity food regimen,” a multi-pillar strategy primarily based on research of assorted elements of food regimen, from meals composition and calorie consumption to the size and frequency of fasting intervals.

“We explored the hyperlink between vitamins, fasting, genes, and longevity in short-lived species, and linked these hyperlinks to medical and epidemiological research in primates and people, together with centenarians,” Longo stated. “By adopting a multi-system and multi-pillar strategy primarily based on over a century of analysis, we are able to start to outline a long life food regimen that represents a stable basis for dietary advice and for future analysis.”

What—and when—to eat for longevity

Longo and Anderson reviewed a whole lot of research on vitamin, illnesses and longevity in laboratory animals and people and mixed them with their very own research on vitamins and getting old. The evaluation included widespread diets such because the restriction of whole energy, the high-fat and low-carbohydrate ketogenic food regimen, vegetarian and vegan diets, and the Mediterranean food regimen.

The article additionally included a evaluate of various forms of fasting, together with a short-term food regimen that mimics the physique’s fasting response, intermittent fasting (frequent and short-term) and periodic fasting (two or extra days of fasting or fasting-mimicking diets greater than twice a month). Along with inspecting lifespan knowledge from epidemiological research, the group linked these research to particular dietary elements affecting a number of longevity-regulating genetic pathways shared by animals and people that additionally have an effect on markers for illness danger, together with ranges of insulin, C-reactive protein, insulin-like progress issue 1, and ldl cholesterol.

The authors report that the important thing traits of the optimum food regimen look like reasonable to excessive carbohydrate consumption from non-refined sources, low however ample protein from largely plant-based sources, and sufficient plant-based fat to supply about 30 % of power wants. Ideally, the day’s meals would all happen inside a window of 11-12 hours, permitting for a every day interval of fasting, and a 5-day cycle of a fasting or fasting-mimicking food regimen each 3-4 months might also assist scale back insulin resistance, blood strain and different danger elements for people with elevated illness dangers, Longo added.

He described what consuming for longevity may appear to be in actual life: “A number of legumes, entire grains, and greens; some fish; no crimson meat or processed meat and really low chicken; low sugar and refined grains; good ranges of nuts and olive oil, and a few darkish chocolate.”

What’s subsequent for the longevity food regimen

The subsequent step in researching the longevity food regimen might be a 500-person examine going down in southern Italy, Longo stated. The longevity food regimen bears each similarities and variations to the Mediterranean-style diets usually seen in super-aging “Blue Zones,” together with Sardinia, Italy; Okinawa, Japan; and Loma Linda, California. Widespread diets in these communities recognized for a excessive variety of individuals age 100 or older are sometimes largely plant-based or pescatarian and are comparatively low in protein. However the longevity food regimen represents an evolution of those “centenarian diets,” Longo defined, citing the advice for limiting meals consumption to 12 hours per day and having a number of brief fasting intervals yearly.

Along with the overall traits, the longevity food regimen must be tailored to people primarily based on intercourse, age, well being standing, and genetics, Longo famous. For example, individuals over age 65 may have to extend protein to be able to counter frailty and lack of lean physique mass, as Longo’s personal research illustrated that increased protein quantities had been higher for individuals over 65 however not optimum for these beneath 65, he stated.

For individuals who wish to optimize their food regimen for longevity, he stated it is essential to work with healthcare supplier specialised in vitamin on personalizing a plan specializing in smaller modifications that may be adopted for all times, quite than large modifications that can trigger an dangerous main lack of physique fats and lean mass, adopted by a regain of the fats misplaced, as soon as the particular person abandons the very restrictive food regimen.

“The longevity food regimen isn’t a dietary restriction supposed to solely trigger weight reduction however a life-style centered on slowing getting old, which might complement commonplace healthcare and, taken as a preventative measure, will support in avoiding morbidity and sustaining well being into superior age,” he stated.


Interrupting high-fat, high-calorie food regimen with common ‘fasting’ cycles helps mice stay longer, more healthy life: examine


Extra data:
Vitamin, longevity and illness: from molecular mechanisms to interventions, Cell (2022). DOI: 10.1016/j.cell.2022.04.002

Journal data:
Cell

Offered by
College of Southern California

Quotation:
New article outlines the traits of a ‘longevity food regimen’ (2022, April 28)
retrieved 28 April 2022
from https://medicalxpress.com/information/2022-04-article-outlines-characteristics-longevity-diet.html

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