Lead author Professor Walter Longo and his team reviewed a large body of studies conducted in both animals and humans to illustrate how nutrition affects healthy aging and longevity. Thus, this analysis gives us a clearer picture of what kind of nutrition can give us the best chance of living a longer and healthier life.
The primary link between nutrients, fasting, genetics and longevity
This first link is well-documented and in numerous clinical and epidemiological studies in primates and humans is one of the primary foundations for defining this “prolonged diet,” the researchers emphasized.
Extensive clinical, biological and epidemiological analysis: So the analysis looked at hundreds of studies, including common diets like dietary restriction and intermittent fasting, the high-fat and low-carb ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet. Various forms of fasting have been well reviewed, including short-term fasting (eating within a limited range of the day) that mimics the body’s response to fasting, intermittent fasting (frequent and short-term) and periodic fasting (two or more fasting days per week). The team also looked at specific dietary factors that influence several genetic pathways that regulate longevity, which animals and humans share, and which also influence indicators of disease risk, including levels of insulin, C-reactive protein and cholesterol.
Among the main features of an optimal dietFor a healthy longevity:
- Eat moderate to high amounts of carbohydrates from sources Unrefined (eg cane sugar, honey, etc.) ;
- Protein in small but sufficient quantities comes mainly from plant sources;
- vegetable fats in sufficient quantities to provide about 30% of energy needs;
- plenty of legumes, whole grains, and vegetables; some fish; No red meat or charcuterie and very little white meat; low-sugar and refined cereals; Good levels of nuts, olive oil and dark chocolate!
- eating meals within a maximum period of 11 to 12 hours, allowing a daily fasting period;
- a 5-day course of fasting or “simulated” fasting every 3 to 4 months – including to help reduce insulin resistance, blood pressure and other risk factors for people at risk for heart disease;
Always Personal Diet: The search for a longevity regimen continues, with the upcoming launch of a study with 500 participants who were asked to follow different diets; The goal goes beyond identifying the optimal diet for longevity, to be able to customize it according to gender, age, health status and genetics: Older people may need to increase their protein intake to counteract weakness and loss of lean body mass, for example.
Finally, always this reminder: un régime adapté doit être conçu et suivi sous la surveillance d’un professionnel de la nutrition et il doit être axé sur de petits changes qui peuvent être adoptés à vie, plutôt que sur de grands changesments, souvent néfastes ult à et ré long term
“The Longevity Diet should not be reduced to dietary restrictions dedicated solely to losing or maintaining weight, but as a lifestyle factor that contributes to slowing aging.”
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