What is the definition of a "Longevity Diet"?

What is the definition of a "Longevity Diet"? ...

Analyzing a broad range of nutrition research from laboratory animals to epidemiological research in human populations provides a clearer picture of the best diet for a long-term future, according to USC Leonard Davis School of Gerontology professor Valter Longo.

Longo and Rozalyn Anderson of the University of Wisconsin describe the longevity diet as a multi-pillar approach, based on research on various areas of diet, from food composition and calorie intake to the length and frequency of fasting periods.

Longo said that using a scientific approach to develop long-term nutrition guidelines and for future research, we identified the link between nutrients, fasting, genes, and longevity in short-lived animals.

Whatand whento eat for longevity

Longo and Anderson reviewed hundreds of studies on nutrition, disease, and longevity in laboratory animals and humans and combined them with their own studies on nutrients and aging. They included popular foods such as the restriction of total calories, the high-fat and low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.

Several forms of fasting included a short-term diet that follows the body''s fasting response, intermittent fasting (frequent and short-term) and periodic fasting, among other topics. These include levels of insulin, C-reactive protein, and cholesterol.

The authors say that the fundamental characteristics of the optimal diet are reduced to high carbohydrate intake from non-refined sources, low but sufficient protein from mostly plant-based sources, and enough healthy fats to provide about 30% of energy needs. Ideally, the days meals would all occur within a window of 11-12 hours, allowing for a daily period of fasting. Besides, a 5-day cycle of a fasting or fasting-mimicking diet every three months may also help reduce insulin resistance, blood

Longo explains what a long-term diet might look like in real life: Lots of legumes, whole grains, and vegetables; some fish; no red meat or processed meat and very low white meat; low sugar and refined grains; good levels of nuts and olive oil; and some dark chocolate.

Whats next for the longevity diet

Longo said that a 500-person study will take place in southern Italy. The longevity diet is often seen in medium-sized Blue Zones, including Sardinia, Italy, Okinawa, Japan, and Loma Linda, California. These common foods are often plant-based or pescatarian, but they are relatively low in protein. However, the longevity diet is a key component of these centenarian diets, according to Longo.

Longo cautions that, apart from general limitations, the longevity diet should be adapted to individuals based on sex, age, health status, and genetics. For example, people over the age of 65 may need to increase protein to prevent illness and loss of lean body mass. Longo''s own findings suggest that higher protein levels were beneficial for those over the age of 65, but that was not beneficial for those under the age of 65.

He said it is important to work with a healthcare provider who is specialized in nutrition on personalizing a plan that aligns on small changes that can be adopted for life rather than big changes that will result in a serious reduction in body fat and lean mass, followed by a resumption of the fat lost.

Longo says that the longevity diet isn''t a dietary restriction that may only result in weight loss, but a lifestyle that is focused on slowing obesity, which can assist with standard healthcare and, as a preventative measure, will help in avoiding morbidity and sustaining health in the coming years.

You may also like: