Valter Longoprofessor at the USC Leonard Davis School of Gerontology, and Rozalyn Andersonfrom the University of Wisconsin, have designed a longevity diet; which basically looks for what its name promises. It is not an elixir of eternal youth. Unfortunately that mythological potion still does not exist. But yes, it is a feeding routine that can help us live longer with better health. After all, it is of little use to live for many years if it is not done in a healthy way.
The study of these two scientists, just published in Cellcombines his own nutrition research with a comprehensive scientific literature review. Both experiments with laboratory animals What epidemiological studies made with humans in different parts of the world. In addition, the diets most related to longevity are compared. This includes the Mediterranean, the ketogenic and the vegetarian, as well as various forms of fasting.
In this way, they conclude what could be the best distribution of nutrients to live longer and better. Of course, for certain points of your advice it will always be better to do it with the help of a professional.
The longevity diet
The study is divided into several parts. On the one hand, we analyzed the life expectancies of the epidemiological studies made in different parts of the world. On the other hand, we analyzed the effect of different combinations of nutrients in laboratory animals and it was verified how they are associated with some biological pathways that these species share with humans and, in addition, are related to greater longevity.
Among these pathways are those related to insulin levels, cholesterol or C-reactive protein. Thus, they came to the conclusion that, broadly speaking, a longevity diet should contain a moderate-high amount of carbohydrates from unrefined sources, protein in low but sufficient amounts from largely plant-based sources and enough vegetable fats to provide about 30% of energy needs.
On the other hand, the ideal thing would be for all these intakes to take place in a 11-12 hour window. In this way, they would be keeping 12-hour fasting periods. On the other hand, these scientists conclude that it would also be interesting to carry out 5-day fasting diets every 3-4 months. Although, logically, in these cases the intervention of a professional would be necessary to guide how to carry out this fast without affecting health.
Now, we have seen what would be the most appropriate distribution of nutrients. But how does that translate to food? logically there are many options. However, in a statement the study authors give as an example a diet made up of lots of legumes, whole grains, vegetables, and some fish. In addition, red meat or processed meat should be avoided and white meat intake should be greatly reduced. Finally, it should be low in sugar and refined grains, but have good levels of nuts and olive oil. And, why not?, also a little dark chocolate.
each case is different
Another factor for which the intervention of a nutrition professional is important is because the longevity diet must be adjusted to the needs of each person. It is very clear with the case of the proteins. A person who exercises a lot will need to take in more protein to promote muscle formation. And the same for people over 65in which it begins significantly reduce muscle mass.
Therefore, even if a similar base is maintained, it would be advisable to adjust the amounts to these individual characteristics.
Improving the diet of centenarians
These scientists have paid special attention to places in the world known to be home to large numbers of people. older than 100 years. This is the case of Sardinia, in Italy, Okinawa, in Japan, and Loma Linda, in California.
In these places its inhabitants take a large amount of vegetables and fruits, fish, and relatively low amounts of protein. It partly resembles the proposal of these scientists. However, the longevity diet includes fasting periods in the equation.
Therefore, your next step will be to test it in a group of 500 residents of southern Italy. Thus, they will verify if improvements are really added to the Mediterranean-style diet that centenarians already tend to carry out in these places.
In any case, although the term “diet” is used, these scientists clarify that what they propose is not a diet to lose weight, but a healthy eating routine. Logically, if you are overweight it can help you lose it, but in general what it promotes is health. What all diets should promote, really. Because it will always be better to live 100 years with health than a few less with a statuesque body.