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As we age, we do our best to stay in the best possible shape, both physically and mentally, in order to live a healthy and lengthened life. Although we can’t always control everything life throws at us, we can control how and what we eat, which is an important part of longevity, according to new findings.

In a recent review published in Cellnew studies have determined the longevity diet would be an excellent preventative measure to help avoid morbidity and maintain health into old age. That being said, the Longevity Diet follows five eating habits that help maintain a long life. To find out what these eating habits are, keep reading. Then, to learn more about longevity, take a look at the longevity secrets of the world’s oldest people.

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In a multigroup meta-analysis totaling 432,179 participants, low carbohydrate intake of less than 40% of energy and high carbohydrate intake of more than 70% of energy increased the risk of mortality compared to moderate carbohydrate intake.

However, the normocaloric longevity diet, which keeps your body weight constant by energy put into your body equal to energy expended, is associated with medium to high carbohydrate intake with low or very low side effects and duration. longer life and health.

Unrefined sources are foods that have been minimally processed from their natural state. You can get these foods from whole grains like wheat bread, brown rice, and quinoa.

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The review indicates that the risk of death was about 18% higher when protein or fat of animal origin replaced carbohydrates. However, the risk was about 18% lower when protein or vegetable fats replaced carbohydrates.

The Longevity Diet also mentions a healthy intake of low but sufficient, mostly plant-based protein. However, regular consumption of protein derived from pesco-vegetarian – vegetarian foods that include seafood – also has low or very low side effects and prolongs lifespan and health.

As mentioned in the review, several studies show that pesco-vegetarians have a reduced risk of overall mortality compared to meat eaters. Additionally, a vegan diet is also associated with a reduced risk of cancer, hypertension, and diabetes compared to regular meat eaters.

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According to Cleveland Clinic, the Dietary Reference Intake (DRI) for fat in adults is 20% to 35% of total calories from fat. The Longevity Diet is said to have a fat intake of about 30% of energy, mostly from plant and pro-longevity sources. Great plant-based energy sources include Beans, nutschia seeds and flax seeds are great sources of plant-based energy.

the Cell The review also states that a recent study based on meta-analyses and data from the 2019 Global Burden of Disease Study provides evidence in support of the longevity diet.

Evidence has shown a change from the typical Western diet – a modern style diet that contains mostly high amounts of processed foods, red meat, high fat dairy products, high sugar foods and foods prepackaged – a diet rich in legumes, whole grains and nuts with a reduction in red and processed meat is associated with an increase in life expectancy. Life expectancy ranged from 10.7 years for women to 13 years for men if starting at age 20, and over 8 years of increased life expectancy if starting at age 60.

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According to the review, studies involving subjects with obesity, metabolic syndrome or type 2 diabetes would generally benefit from eating an 8-10 hour daily diet. It would help in losing weight or correcting an existing metabolic deficiency.

However, longer daily fasting periods that involve skipping breakfast have been consistently associated with increased mortality, which is particularly high for cardiovascular disease. This is why it is recommended to have a feeding period with an ideal window of 11-12 hours to avoid more compliance issues and side effects.

intermittent fasting
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Fasting has contributed to longevity in several ways. The researchers mentioned in the review say that the longevity diet should be designed to avoid malnutrition, especially in people over 65, to prevent frailty and disease that can result from reduced bone mass or muscle or low blood cell count. Ideally, the longevity diet would include a daily fasting period of 12-13 hours, which has been shown to be safe, feasible, and effective in numerous studies.

The review also mentioned a fasting-mimicking diet (FMD). A cycle applied for 5 days once a month to mice on a high-fat, high-calorie diet reduced body fat, improved heart function, lowered cholesterol, and restored lifespan to levels seen in mice on a standard diet.

Additional health benefits of 4-day FMD cycles included extended longevity, reduced tumor incidence, and delayed cognitive decline, even when started in middle age.

A foot-and-mouth disease every 3 to 4 months can also help reduce risk factors in people at increased risk of disease, increasing the chances of longevity. According to the review, a number of studies have investigated the role of foot and mouth disease in the treatment of cancer.

One study, in particular, involved a feasibility study of 36 patients in which foot-and-mouth disease plus hormonal therapy to treat breast cancer was shown to be safe and reduced markers and risk factors associated with cancer progression without reduce muscle function or mass.

Kayla Garritano

Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more