Disease prevention through proper nutrition
How much, when and what we eat determines our aging process
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Since ancient times, philosophers and scientists have attributed nutrition to an important role in overall well-being and health, as the quality and frequency of the foods we eat influence our health status or illnesses. Being aware of how much, when and what we eat is one of the most effective and safest ways to improve the body's ability to function and slow down the aging process.
The Longevity Diet
An article recently published by Professor Valter Longo in the renowned scientific journal Cell describes the “Longevity Diet” he developed as the result of years of studies in which various nutritional aspects - from the composition of foods and the calories consumed to the duration and frequency of fasting periods - were examined in various living organisms and humans.
These studies show that the increased activity of some hormones, factors, and genetic pathways caused by protein or sugar intake is associated with accelerated aging and/or age-related diseases. However, continuous, intermittent, or periodic nutritional intervention can regulate these metabolic pathways by producing effective coordinated responses to them both in the short and long term.
The analysis focused on evaluating popular diets such as total calorie restriction, high-fat, low-carbohydrate ketogenic diet, vegetarian and vegan diet, and the Mediterranean diet.
A slight calorie restriction, which is generally associated with a decrease in the intake of sugar, starch, saturated fats, and protein, is effective in promoting longevity as it promotes regeneration and protective processes in the body. These mechanisms, which appear to be the same as those of fasting, allow inflammation to be reduced at a systemic level and help prevent chronic diseases such as diabetes, cardiovascular diseases, autoimmune diseases and tumors.
Ketogenic and other low-carbohydrate diets have also been studied in humans for a long time: Compared to a balanced diet, they do not appear to be more effective in regulating body mass index (BMI) and cholesterol and fat levels in the blood. A recent meta-analysis, which examined low-calorie, low-fat or high-carbohydrate diets, confirmed this.
The vegan diet has been shown to be beneficial in the fight against aging and disease as it reduces growth factors, lowers insulin levels, and increases sensitivity to insulin. However, they are not the same as vegetarian or pescetarian diets, as the latter also prevent the risk of bone fractures due to increased fragility, which are common among vegans who neglect integration.
A carbohydrate-rich diet is particularly ideal for older people — as long as there is no obesity and insulin resistance, as moderately high consumption of complex carbohydrates can help reduce frailty.
Types of fasting
The analysis then moved on to the various forms of fasting, including intermittent fasting (frequent and short-term) and periodic fasting (two or more fasting days or diets that simulate fasting).
While intermittent fasting appears to have positive effects, it's no better than mild calorie restriction when it comes to reducing weight and body fat or risk factors associated with illness. A daily fast of 11-12 hours seems like the perfect compromise, as it has the same effectiveness, adherence, and risk of side effects.
Periodic fasting is also developing as an alternative to intermittent fasting, as it can be used at regular intervals and combined with drug therapies to treat certain diseases, such as cancer.
Disease risk markers such as insulin levels, C-reactive protein (inflammation marker), insulin-like growth factor 1 (IGF-1) and cholesterol levels are influenced by diet composition and fasting. For these reasons, the last part of the study focused on specific dietary factors and components involved in various genetic pathways to regulate longevity.
How to "Eat Yourself Young"
The one in Valter Longo's book Eat yourself young The described “Longevity Diet” is characterized by a slight calorie restriction and comprises a selection of specific components depending on age, sex and health status. The pillars on which it is based represent a common determinant of longevity and an incentive to change our habits.
These are:
Prefer a medium-high intake of complex carbohydrates and healthy fats and a limited but adequate amount of protein, primarily of plant origin.
Practice daily night fasting of 11-12 hours, interrupted by annual 5-day fasting diet cycles.
Maintain a BMI below 25 and the recommended body fat and waist circumference, depending on gender and age.
In summary, it can be said that the “Longevity Diet” is a valuable addition to standard healthcare and that, if adopted as a preventive measure, it could help prevent morbidity by supporting health into old age.
References
- Longo, V.D. & Anderson, R.M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455—1470. https://doi.org/10.1016/j.cell.2022.04.002
- Cheng, C., Adams, G.B., Perin, L., Wei, M., Zhou, X., Lam, B.C.P., Da Sacco, S., Mirisola, M.G., Quinn, D.I., Dorff, T.B., Kopchick, J.J. & Longo, V.D. (2014). Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic Stem-Cell-Based Regeneration and Reverse Immunosuppression. Cell Stem Cell, 14(6), 810—823. https://doi.org/10.1016/j.stem.2014.04.014
- Bolla, A.M., Caretto, A., Laurenzi, A., Scavini, M. & Piemonti, L. (2019). Low-carb and ketogenic diets in type 1 and type 2 diabetes. Nutrients, 11(5), 962. https://doi.org/10.3390/nu11050962
- Tong, T.Y., Appleby, P.N., Armstrong, M.E.G., Fensom, G.K., Perez-Cornago, A., Paper, K., Travis, R.C. & Key, T.J. (2020). Vegetarian and Vegan Diets and Risks of Total and Site-Specific Fractures: Results from the Prospective EPIC-Oxford Study. BMC Medicine, 18(1). https://doi.org/10.1186/s12916-020-01815-3
- Liu, D., Huang, Y., Huang, C., Yang, S., Wei, X, Zhang, P., Guo, D., Lin, J., Xu, B., Li, C., He, J., Liu, S., Shi, L., Xue, Y. & Zhang, H. (2022). Calorie restriction with or without time-restricted eating in weight loss. The New England Journal of Medicine, 386(16), 1495—1504. https://doi.org/10.1056/nejmoa2114833
- Duregon, E., Pomatto-Watson, L.C.D., Bernier, M., Price, N.D. & De Cabo, R. (2021). Intermittent fasting: from calories to time restriction. GeroScience, 43(3), 1083-1092. https://doi.org/10.1007/s11357-021-00335-z
- Longo, V.D., Di Tano, M., Mattson, M.P. & Guidi, N. (2021). Intermittent and periodic fasting, longevity and disease. Nature Aging, 1(1), 47—59. https://doi.org/10.1038/s43587-020-00013-3
Publiziert
22.7.2024
Kategorie
Health
Experte
Since ancient times, philosophers and scientists have attributed nutrition to an important role in overall well-being and health, as the quality and frequency of the foods we eat influence our health status or illnesses. Being aware of how much, when and what we eat is one of the most effective and safest ways to improve the body's ability to function and slow down the aging process.
The Longevity Diet
An article recently published by Professor Valter Longo in the renowned scientific journal Cell describes the “Longevity Diet” he developed as the result of years of studies in which various nutritional aspects - from the composition of foods and the calories consumed to the duration and frequency of fasting periods - were examined in various living organisms and humans.
These studies show that the increased activity of some hormones, factors, and genetic pathways caused by protein or sugar intake is associated with accelerated aging and/or age-related diseases. However, continuous, intermittent, or periodic nutritional intervention can regulate these metabolic pathways by producing effective coordinated responses to them both in the short and long term.
The analysis focused on evaluating popular diets such as total calorie restriction, high-fat, low-carbohydrate ketogenic diet, vegetarian and vegan diet, and the Mediterranean diet.
A slight calorie restriction, which is generally associated with a decrease in the intake of sugar, starch, saturated fats, and protein, is effective in promoting longevity as it promotes regeneration and protective processes in the body. These mechanisms, which appear to be the same as those of fasting, allow inflammation to be reduced at a systemic level and help prevent chronic diseases such as diabetes, cardiovascular diseases, autoimmune diseases and tumors.
Ketogenic and other low-carbohydrate diets have also been studied in humans for a long time: Compared to a balanced diet, they do not appear to be more effective in regulating body mass index (BMI) and cholesterol and fat levels in the blood. A recent meta-analysis, which examined low-calorie, low-fat or high-carbohydrate diets, confirmed this.
The vegan diet has been shown to be beneficial in the fight against aging and disease as it reduces growth factors, lowers insulin levels, and increases sensitivity to insulin. However, they are not the same as vegetarian or pescetarian diets, as the latter also prevent the risk of bone fractures due to increased fragility, which are common among vegans who neglect integration.
A carbohydrate-rich diet is particularly ideal for older people — as long as there is no obesity and insulin resistance, as moderately high consumption of complex carbohydrates can help reduce frailty.
Types of fasting
The analysis then moved on to the various forms of fasting, including intermittent fasting (frequent and short-term) and periodic fasting (two or more fasting days or diets that simulate fasting).
While intermittent fasting appears to have positive effects, it's no better than mild calorie restriction when it comes to reducing weight and body fat or risk factors associated with illness. A daily fast of 11-12 hours seems like the perfect compromise, as it has the same effectiveness, adherence, and risk of side effects.
Periodic fasting is also developing as an alternative to intermittent fasting, as it can be used at regular intervals and combined with drug therapies to treat certain diseases, such as cancer.
Disease risk markers such as insulin levels, C-reactive protein (inflammation marker), insulin-like growth factor 1 (IGF-1) and cholesterol levels are influenced by diet composition and fasting. For these reasons, the last part of the study focused on specific dietary factors and components involved in various genetic pathways to regulate longevity.
How to "Eat Yourself Young"
The one in Valter Longo's book Eat yourself young The described “Longevity Diet” is characterized by a slight calorie restriction and comprises a selection of specific components depending on age, sex and health status. The pillars on which it is based represent a common determinant of longevity and an incentive to change our habits.
These are:
Prefer a medium-high intake of complex carbohydrates and healthy fats and a limited but adequate amount of protein, primarily of plant origin.
Practice daily night fasting of 11-12 hours, interrupted by annual 5-day fasting diet cycles.
Maintain a BMI below 25 and the recommended body fat and waist circumference, depending on gender and age.
In summary, it can be said that the “Longevity Diet” is a valuable addition to standard healthcare and that, if adopted as a preventive measure, it could help prevent morbidity by supporting health into old age.
Experte
Referenzen
- Longo, V.D. & Anderson, R.M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455—1470. https://doi.org/10.1016/j.cell.2022.04.002
- Cheng, C., Adams, G.B., Perin, L., Wei, M., Zhou, X., Lam, B.C.P., Da Sacco, S., Mirisola, M.G., Quinn, D.I., Dorff, T.B., Kopchick, J.J. & Longo, V.D. (2014). Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic Stem-Cell-Based Regeneration and Reverse Immunosuppression. Cell Stem Cell, 14(6), 810—823. https://doi.org/10.1016/j.stem.2014.04.014
- Bolla, A.M., Caretto, A., Laurenzi, A., Scavini, M. & Piemonti, L. (2019). Low-carb and ketogenic diets in type 1 and type 2 diabetes. Nutrients, 11(5), 962. https://doi.org/10.3390/nu11050962
- Tong, T.Y., Appleby, P.N., Armstrong, M.E.G., Fensom, G.K., Perez-Cornago, A., Paper, K., Travis, R.C. & Key, T.J. (2020). Vegetarian and Vegan Diets and Risks of Total and Site-Specific Fractures: Results from the Prospective EPIC-Oxford Study. BMC Medicine, 18(1). https://doi.org/10.1186/s12916-020-01815-3
- Liu, D., Huang, Y., Huang, C., Yang, S., Wei, X, Zhang, P., Guo, D., Lin, J., Xu, B., Li, C., He, J., Liu, S., Shi, L., Xue, Y. & Zhang, H. (2022). Calorie restriction with or without time-restricted eating in weight loss. The New England Journal of Medicine, 386(16), 1495—1504. https://doi.org/10.1056/nejmoa2114833
- Duregon, E., Pomatto-Watson, L.C.D., Bernier, M., Price, N.D. & De Cabo, R. (2021). Intermittent fasting: from calories to time restriction. GeroScience, 43(3), 1083-1092. https://doi.org/10.1007/s11357-021-00335-z
- Longo, V.D., Di Tano, M., Mattson, M.P. & Guidi, N. (2021). Intermittent and periodic fasting, longevity and disease. Nature Aging, 1(1), 47—59. https://doi.org/10.1038/s43587-020-00013-3
Publiziert
22.7.2024
Kategorie
Health
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