Is There a Longevity Diet?

‘Longevity diet’ may help people live longer by fasting for half the day, banning red meat
April 28, 2022
by StudyFinds

LOS ANGELES, Calif. — Fad diets are a dime a dozen these days, but researchers at USC say they’ve finally put one together that has everything you need to live a long and healthy life. Their “longevity diet” favors fish and plant-based proteins, and even welcomes a good amount of carbs, while avoiding red and processed meats.
This diet also requires people to eat their meals within a certain time frame and allow time for periods of fasting. Dieters looking to follow a healthy diet have no shortage of options these days, with most of these plans focusing on cutting carbs and calories. However, it’s been unclear if these diets help people actually stay healthy and live longer.
Now, the USC team has found that it’s not only about what people eat, but also when they eat it.

“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,” says Professor Valter Longo in a university release.
“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.”

Taking the best parts of popular diets
The researchers reviewed hundreds of studies on nutrition, diseases, and long life, involving both animals and humans, and combined them with their own research. Their analysis included a wide range of calorie-cutting diets such as the popular keto diet, as well as vegetarian, vegan, and Mediterranean diets. It also looked at various forms of fasting, including cutting out food intermittently or over longer periods of time — sometimes for two or more days several times a month.
The team found several factors linked to living longer and certain illnesses, such as insulin, cholesterol, and certain protein levels. Overall, study authors believe the secret to living longer is eating a moderate to high amount of carbohydrates from unrefined sources.
Also, getting the right amount of protein and enough fats from plant-based sources can provide about 30 percent of a person’s energy needs. Ideally, a person’s meals would take place within an 11 or 12-hour window, allowing for a daily period of fasting. A five-day cycle of fasting or fasting-mimicking diet every three to four months could also maintain healthy insulin levels and blood pressure, the study finds.
So, what’s in the longevity diet?
“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,” Prof. Longo says while describing the longevity diet.
Their new menu resembles Mediterranean diets, found in so-called “Blue Zones” like Sardinia in Italy, Okinawa in Japan, and Loma Linda in California. These diets are usually plant-based with some seafood and relatively low in protein.
The researchers’ diet adds to this by also providing time frames for meals and fasting periods which people can adapt to fit their sex, age, health status, and genetics. For example, people over age 65 benefited from more protein to counter the loss of lean body mass and frailty. Next, the researchers are planning on carrying out a 500-person study using the longevity diet in southern Italy.

Study authors suggest anyone looking to follow the longevity diet should work with a healthcare provider to come up with a plan which focuses on making small changes. This is because making drastic changes can be harmful, causing major loss of body fat and lean mass. Moreover, people often put the weight back on once they abandon a highly restrictive diet.
The findings are published in the journal Cell.

South West News Service writer Tom Campbell contributed to this report.
Tags: healthy eating, intermittent fasting, longevity, meat, Mediterranean diet, red meat

Edited for Food, Facts, and Fads by Sally J Feltner, MS, Ph.D

How is Your Vitamin D Status?

Are you feeling the effects of aging? If so you may at some time be told to check your vitamin D level. Vitamin D has recently become a very popular vitamin as a cure-all supplement (until another takes it place.) I think of vitamin D as a nutrient looking for a disease. So, the two have yet to meet ( in my opinion). Vitamin D is associated with strength and bone health primarily for children. However, more research is needed.

This is what we think we know: In the field of nutrition, this may change overnight.

The precursors for vitamin D are reduced as we age. By age 70, our ability to produce vitamin D is about half of what it was at age 20. D is in scarce supply in our regular diets. Most milk and some juices, milk alternatives and cereals are fortified with D, but other dietary sources — fatty fish like mackerel and sardines, and some mushrooms — aren’t exactly a staple in most American diets. As a result, nearly 1 in 4 people in the U.S. have inadequate blood levels of vitamin D3, the most active form.

In one study of adults 50 and older, all of whom had recently fractured bones, 43 percent were deficient in both calcium and vitamin D. Presently the world has turned to taking supplements in “megadoses” to meet the recent claims that vitamin D can be the cure-all for all the recent diseases like Parkinson’s disease, cognitive decline, Alzheimer’s disease, heart disease – in other words, maybe vitamin D has found its disease. Not so fast!!

It is not necessary to take most vitamins at megadose levels (unless ordered by your doctor).
But… How much do you really need?
Before you pick up a vitamin D supplement, it makes sense to have a conversation with your doctor. Vitamin D can interact with heart medications, including statins and diuretics. Dietary guidelines call for 600 international units (IUs) daily of vitamin D3 (and at least 800 after age 70). So that’s a solid place to start. Look for vitamin D3, which is more efficiently utilized by the body than D2. The Tolerable Upper Intake is 4000 IU per day for adults. Many people are prescribed higher levels depending on a latest study they read from a headline in a supermarket magazine; however, please check with your doctor, health coach or registered dietitian.
Since we also manufacture vitamin D from cholesterol and from the sun, we can count on that source somewhat depending on your exposure.

Ways to Improve Vitamin D Status – Source:
Judith E Brown.Nutrition Now, 7th Edition
Eat salmon once a week
Choose a vitamin D-fortified orange juice when I buy juice
Take a vitamin supplement (400-600 IU/day )
Exercise or walk in sunshine for 10 minutes three times a day with some direct skin exposure to the sun.

Plant based or meat based???

Plant-based sandwiches, salads and pizza are NOT healthier than meat options, study reveals

Researchers analysed 1,868 meals from 50 fast food chains across five countries
The vegan options contain less protein and sodium but more carbs and sugar

By Xantha Leatham Deputy Science Editor For The Daily Mail

Published: 09:37 EST, 3 January 2024 | Updated: 09:45 EST, 3 January 20

72 View comments

MOST people see the New Year as a chance to kickstart a healthy eating regimen, and maybe even give Veganuary a go.

But vegan fast-food meals do not have less calories than their meaty counterparts, a study suggests.

Researchers analyzed a total of 1,868 meals including sandwiches, salads, noodles and pizza from 50 fast food chains across five countries, including the UK.

These chains included Wagamamas, Pret, Pizza Express, Leon and Burger King.

The team collected data on the calorie content, presence of allergens, and the quantities of nutrients, fibre and salt in each meal.

Researchers in Poland analysed a total of 1,868 meals including sandwiches, salads, noodles and pizza from 50 fast food chains across five countries, including the UK

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Their findings, published in the journal Nutrition, revealed that plant-based meals had less protein and sodium, and higher levels of carbohydrates and sugar, compared to the meat-based meals.

But – in bad news for those trying to shed some pounds – they discovered that overall, plant-based meals were not linked with having less calories.

Lead author Mikołaj Kamiński, from the Poznań University of Medical Sciences in Poland, said: ‘Our findings revealed that plant-based fast-food meals were more likely to contain more carbohydrates and sugar than meat-based equivalents.

‘Surprisingly, our study shows that plant-based meals are not associated with lower calories, which consumers may not realise.

‘This really emphasizes the importance of making informed food choices, especially when it comes to consuming fast food – even more so if you suffer from a metabolic disorder like type 2 diabetes.

‘It exposes the illusion that plant-based alternatives of popular fast-food dishes are automatically a healthier choice.’

The findings also showed that the meals containing meat were more likely to have allergens such as dairy, eggs, fish, shellfish and mustard, while plant-based meals more likely contained allergens such as sesame, seeds and nuts.

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

• Have some dairy or dairy alternatives (such as soya drinks) choosing lower-fat and lower-sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

• Choose unsaturated oils and spreads and consuming in small amounts

• Drink 6-8 cups/glasses of water a day

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide

Global Secrets

Making Your Diet Go Global
“Traditional food is an integral part of cultural identity. In Italy, for example, food is not just about sustenance, but also about family, community, and tradition. The Italian food experience centers not only on taste, but on sharing meals with loved ones, the pleasure of cooking, and pride in their culinary heritage.”
“Similarly, in Japan, food and cultural identity are closely tied. Japanese cuisine is known for its simplicity, elegance, and attention to detail. The preparation and presentation of traditional Japanese dishes like sushi, tempura, and ramen are considered an art form. Japanese food culture pays attention to the aesthetics and symbolism of food, and honors culturally rooted respect for nature and tradition.”
In these ways, food can define and perpetuate culture. Yet food customs and dining etiquette are not only important for preserving cultural identity, but also for promoting cultural diversity and understanding. Food can serve as a bridge between different cultures, allowing people to learn about and appreciate other ways of life.”
From a variety of sources of healthy eating from all parts of the globe, foods from a global approach/menu can increase your well-being, extend your longevity and contribute your compression of morbidity as you age. Diet is not dependent on only what we eat, but how and even when we eat. Culturally, we can examine how other parts of our globe that contribute to the keys of lasting health from our vast choices and global difference in enviornments and lifestyle habits.
“In addition to fostering cultural preservation and belonging, cultural foods and traditional food customs can also promote good nutrition and health.
Traditional foods are often made with fresh, locally sourced ingredients and prepared using traditional cooking methods that have been passed down for generations. As a result, they tend to be healthier and more nutrient-dense than processed or fast foods. Traditional diets are also typically rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, which can help lower the risk of chronic diseases such as heart disease, diabetes, and . cancers.”

The Traditional Mediterranean Diet
Rich in “healthy fats” including olive oil and omega- 3 fatty acids
Vegetables abound, meat is minor
Loads of beneficial herbs
Moderate drinking (red wine, e.g.)
Slower pace of life.

“The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health is a book by T. Colin Campbell and his son, Thomas M. Campbell II. The book argues for health benefits of a whole food plant-based diet. It was first published in the United States in January 2005 and had sold over one million copies as of October 2013, making it one of America’s best-selling books about nutrition.[2][3] “
Low rates of many chronic diseases
Compared to North Americans, the Chinese report significantly lower rates of breast, colon and rectal, and lung cancers, and a lower incidence of type 2 diabetes.
Packed wtih produce: less meat, more grains (Plant-hased)
Tea is beverage of choice.
Too high in sodium

Note: Source is 30 Secrets of the world’s Healthiest Cuisines, by Linda Sephen Jonas, MD and Sandra Gordon, 2000
These are post-covid data. (Sally Feltner, PhD)

France: The Good Life Savored
Moderate drinking
Lots of fruits and vegetables
No snacking or dieting: Weigh self only every month
Somewhat of a permissive diet, e.g. relatively high in saturated fats: lower rates of heart disease.

Japan: Embracing the East and West with Beauty and Health

The diet is one of the world’s lowest in fat.
Fish is a mainstay of the traditional Japanese diet.
Soy foods also play a manor role.
Style counts — but not over substance. Food presentation is important.
The Japanese report low rates of major chronic diseases.
The Japanese live longer and boast the world’s highest life expectancy (76 or men and 82 for women.)

Note: Life expectancy rates may have negativley shifted due to the pandemic.

Scandinavia/Nordic Countries: The Benefits of Dairy and Grains
Whole grain breads and cereals are staples of Scandinavian Diet.
Studies show that high fiber may reduce the risk of heart disease, some forms of cancer, constipation, and other intestinal problems.
More fruits and vegetables.
Lower-fat dairy products.

Note:
Increase fiber into the diet gradually; include with intake adequate water consumption. Your body needs time to adjust. Consult your doctor, dietitian or health coach.

Source:
Steven Jonas, MD. Sandra Gordon 30 Secrets of the World’s Healthiest Cuisines. 2000.

Note: The data for this post needs an update; but after some fact checking, appears to be still generally acceptable on the topic of Diet and Health. (Sally J. Feltner, MS, PhD).