Research in animals and humans to identify how nutrition affects aging and healthy lifespan.
From: Leonard Davis School of Gerontology at the University
of Southern California
By Beth Newcomb
April 28, 2022 -- Examining
a range of nutrition research from studies in laboratory animals to
epidemiological research in human populations provides a clearer picture of the
best diet for a longer, healthier life, said USC Leonard Davis School of
Gerontology professor Valter
Longo.
In an article that
includes a literature review published April 28 in Cell, Longo and coauthor Rozalyn
Anderson of the University of Wisconsin describe the “longevity diet,”
a multi-pillar approach based on studies of various aspects of diet, from food
composition and calorie intake to the length and frequency of fasting periods.
“We explored the link
between nutrients, fasting, genes and longevity in short-lived species, and
connected these links to clinical and epidemiological studies in primates and
humans – including centenarians,” Longo said. “By adopting an approach based on
over a century of research, we can begin to define a longevity diet that
represents a solid foundation for nutritional recommendations and for future
research.”
What—and when—to eat
for longevity
Longo and Anderson
reviewed hundreds of studies on nutrition, diseases and longevity in laboratory
animals and humans and combined them with their own studies on nutrients and
aging. The analysis included popular diets such as the restriction of total
calories, the high-fat and low-carbohydrate ketogenic diet, vegetarian and
vegan diets, and the Mediterranean diet.
The article also
included a review of different forms
of fasting, including a short-term diet that mimics the body’s fasting
response, intermittent fasting (frequent and short-term) and periodic fasting
(two or more days of fasting or fasting-mimicking diets more than twice a
month). In addition to examining lifespan data from epidemiological studies,
the team linked these studies to specific dietary factors affecting several
longevity-regulating genetic pathways shared by animals and humans that also
affect markers for disease risk. These include levels of insulin, C-reactive
protein, insulin-like growth factor 1, and cholesterol.
The authors report that
the key characteristics of the optimal diet appear to be moderate to high
carbohydrate intake from non-refined sources, low but sufficient protein from
largely plant-based sources, and enough plant-based fats to provide about 30
percent of energy needs. Ideally, the day’s meals would all occur within a
window of 11-12 hours, allowing for a daily period of fasting. Additionally, a
5-day cycle of a fasting or fasting-mimicking diet every 3-4 months may also
help reduce insulin resistance, blood pressure and other risk factors for
individuals with increased disease risks.
Longo described what a
longevity diet could 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.”
What’s next for the
longevity diet
The next step in
researching the longevity diet will be a 500-person study taking place in
southern Italy, Longo said. The longevity diet bears both similarities and
differences to the Mediterranean-style diets often seen in super-aging “Blue
Zones,” including Sardinia, Italy; Okinawa, Japan; and Loma Linda, California.
Common diets in these communities known for a high number of people age 100 or
older are often largely plant-based or pescatarian and are relatively low in
protein. But the longevity diet represents an evolution of these “centenarian
diets,” Longo explained, citing the recommendation for limiting food
consumption to 12 hours per day and having several short fasting periods every
year.
In addition to the
general characteristics, the longevity diet should be adapted to individuals
based on sex, age, health status, and genetics, Longo noted. For instance,
people over age 65 may need to increase protein in order to counter frailty and
loss of lean body mass. Longo’s own studies illustrated that higher protein
amounts were better for people over 65 but not optimal for those under 65, he
said.
For people who are
looking to optimize
their diet for longevity, he said it’s important to work with healthcare
provider specialized in nutrition on personalizing a plan focusing on smaller
changes that can be adopted for life, rather than big changes that will cause
an harmful major loss of body fat and lean mass, followed by a regain of the
fat lost, once the person abandons the very restrictive diet.
“The longevity diet is
not a dietary restriction intended to only cause weight loss but a lifestyle
focused on slowing aging, which can complement standard healthcare and, taken
as a preventative measure, will aid in avoiding morbidity and sustaining health
into advanced age,” Longo said.
https://gero.usc.edu/2022/04/28/valter-longo-longevity-diet/
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