As we age, we do everything we can to stay in the best shape possible, both physically and mentally, to live a long and healthy life. While we can’t always control everything life throws at us, we can control how and what we eat, which is an important part of longevityaccording to new findings.
In a recent review published in CellNew studies have determined the the longevity diet would be a great preventive measure to help avoid morbidity and maintain health well into old age. With that said, the Longevity Diet follows five eating habits that help maintain a long life. To find out what those Feeding Habits are, read on. Then for more information on longevity take a look at Secrets of longevity of the oldest people in the world.
In a multigroup meta-analysis with a total of 432,179 participants, both 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 with moderate carbohydrates consumption.
However, the normocaloric longevity diet, which maintains constant body weight by putting energy into the body equal to energy expended, is associated with medium to high carbohydrate intake with low or very low side effects and a longer life. long service life and durability.
Unrefined sources are foods that have been minimally processed of its natural state. You can get these foods from whole grains such as wheat bread, brown rice and quinoa.
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The review states that mortality risk was about 18% higher when animal protein or fat replaced carbohydrates. However, the risk was 18% lower when plant-based proteins or fats replaced carbohydrates.
The Longevity Diet also mentions a healthy intake of low but sufficient protein that is primarily plant-based. However, the regular consumption of pesco-proteins of vegetarian origin, vegetarian foods that include seafood– also has low to very low side effects and extends shelf life and shelf life.
As mentioned in the review, several studies show that pesco-vegetarians show a reduced risk of overall mortality compared to carnivores. Also a vegan The diet is also associated with a reduced risk of cancer, hypertension, and diabetes compared to regular meat eaters.
According to the 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 fat intake accounting for about 30% of energy, mainly from plant and longevity sources. Great plant-based energy sources include Beans, walnuts, chia seedsY flax seeds made for large plant-based energy sources.
The Cell The review also states that a recent study based on meta-analysis and data from the 2019 Global Burden of Disease study provides evidence supporting the longevity diet.
The evidence showed a change from the typical western diet—a modern-style diet containing primarily large amounts of processed foods, red meat, high-fat dairy products, high-sugar foods, and prepackaged foods—to a diet rich in legumes, whole grains, and nuts with reduced red meat and processed is associated with an increase in life expectancy. Life expectancy ranged from 10.7 years in women to 13 years in men starting at age 20, and more than 8 years increased life expectancy when starting at age 60.
According to the review, studies involving subjects with obesity, metabolic syndrome, or type 2 diabetes would typically benefit from an 8- to 10-hour daily feed. It would help aid weight loss or correct existing metabolic impairment.
However, longer daily fasting periods involving skip breakfast have been consistently associated with increased mortality, which is particularly high for cardiovascular disease. That is why it is recommended to have an ideal feeding window of 11-12 hours to avoid further compliance issues and side effects.
There are several ways that fasting has contributed to longevity. Researchers named in the review say the longevity diet should be designed to avoid malnutrition, particularly in those over 65, to prevent frailty and disease that can result from reduced bone or muscle mass or low blood cell counts. Ideally, the longevity diet would include a daily fasting period of 12 to 13 hours, which has been shown to be safe, feasible, and effective in many 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/calorie diet reduced body fat, improved heart function, low cholesteroland restored life expectancy to levels seen in mice on a standard diet.
Additional health benefits of 4-day FMD cycles include increased longevity, decreased tumor incidence, and delayed cognitive decline, even when started in middle age.
An FMD every 3 to 4 months can also help reduce risk factors for people at higher risk of disease, helping the chances of longevity. According to the review, several studies have investigated the role of FMD in cancer treatment.
One study, in particular, involved a 36-patient feasibility study in which foot-and-mouth disease was combined with hormone therapy to treat breast cancer it was found to be safe and reduce markers and risk factors associated with cancer progression without reducing muscle mass or function.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
