In 1935, laboratories at Cornell University witnessed a scientific discovery with an astonishing capacity to influence human lifespan. This was thanks to American professor Clive McKay and a team of rats, where they demonstrated intriguing results about the impact of diet on longevity. After 30 months, it was found that the rats on a restricted diet lived longer and appeared healthier compared to their counterparts that consumed food abundantly. These results did not receive much attention for decades, but in recent years, the spotlight has returned to the relationship between nutrition and the aging process, with increasing research indicating how what we eat may contribute to slowing down the aging process. In this article, we review the most significant scientific discoveries in this field and highlight diets that may enhance the chances of living a longer and healthier life.
The Impact of Diet on Life Expectancy
In 1935, Professor Clive McKay conducted a unique experiment at Cornell University, where he found that calorie restriction could significantly affect the average lifespan of rats. McKay divided the rats into two groups, allowing one group to eat freely while restricting the other group’s diet. After thirty months, all the rats that were allowed to eat freely had died, while less than half of the rats on the restricted diet were still alive. These results, showing that reduced calorie intake can double the average lifespan of rats, garnered significant interest but did not receive sufficient attention at that time due to a lack of awareness regarding aging issues. Over time, other studies on animals, such as worms, flies, and fish, have proven that calorie reduction can positively affect life expectancy. Recently, scientific interest in this area has renewed, with research showing that a proper diet may add anywhere from a few years to a decade to a person’s life expectancy.
Health Chemistry: The Role of Natural Compounds
Research suggests that some natural compounds found in foods may possess anti-aging properties. Among them is the compound “spermidine,” which is abundant in soybeans, mushrooms, and cheddar cheese. Spermidine is believed to activate a process known as autophagy, during which the body breaks down its old and damaged components, helping to rejuvenate cells and enhance their health. Studies on rats have shown that adding spermidine to drinking water can increase their lifespan. In addition, other natural compounds such as curcumin found in turmeric, and quercetin and fisetin present in certain fruits, also show the ability to improve overall health. It is important to remember that there are no miracle foods, but consuming more foods rich in these compounds may contribute to improved health and longevity.
The Importance of Vegetables and Plant Nutrients
Studies addressing the impact of dietary changes on average life expectancy have yielded significant results indicating the necessity of consuming more vegetables and plant-based foods. It has been shown in these studies that consuming whole grains, legumes, and nuts promotes health and extends lifespan. Abandoning red and processed meats and sugar is essential for achieving real health benefits. Research has indicated that transitioning to a plant-based diet may contribute to an increase in life expectancy of two to three years. Despite challenges in observational studies showing that vegetarians live longer, scientific evidence continues to support the health benefits for overall health from consuming vegetables and whole food nutrients.
Sources
Protein and its Impact on Aging
Research indicates that the amount and quality of protein consumed can significantly affect longevity. High-protein diets have been linked to an increased risk of chronic diseases and early aging, especially if these proteins come from animal sources like red and processed meats. Studies have shown that individuals who consume less protein tend to live longer, particularly from the age of fifty. However, this trend starts to decline after the age of sixty-five, as the need for protein increases at this stage of life to maintain muscle mass and strength. Research shows that focus should be placed on the quality of protein, with plant-based protein considered a healthier option compared to animal protein, indicating the need for balance in protein consumption.
Dietary Strategies to Enhance Longevity
To live longer and healthily, it is advised to make simple yet effective dietary changes. First, increasing plant-based foods is one of the best steps, as adding vegetables and whole grains to meals is preferable. Second, protein intake should be reduced, especially from animal sources, and focus should shift to plant-based proteins. Third, avoiding added sugars and processed meats is crucial. Moderation in food intake and variety in food choices are essential to achieving balance and improving overall health in the long run. It is important to remember that making correct dietary choices contributes to quality of life as it directly affects life expectancy.
Protein Consumption and Its Impact on Health
Thirty-two studies on protein consumption have focused on its effect on reducing overall mortality risk. The findings suggest that an increase in protein consumption, particularly when replacing animal proteins with plant sources such as nuts, legumes, and soy products, can be associated with higher longevity rates. This reflects the importance of choosing protein sources wisely, as dietary choices can impact overall health and increase average life expectancy. It is recommended to include a variety of plant-based proteins in the diet to enhance health benefits and reduce the risk of chronic diseases.
Reducing Visceral Fat and Its Importance for Body Health
Visceral fat, which is stored between internal organs, is considered an unhealthy form of fat that may accelerate the aging process. Each increase of five points in Body Mass Index (BMI) can reduce average life expectancy. This occurs due to the impact of visceral fat on body health, as it releases a range of inflammatory molecules that contribute to worsening chronic inflammation. Chronic inflammation causes numerous health problems such as heart disease, diabetes, and certain types of cancer. Therefore, monitoring visceral fat levels can help reduce health risks, enhancing the chances of leading a longer, healthier life.
Fasting and Its Effect on Health and Aging
Fasting is considered one of the methods believed to have anti-aging benefits, but the evidence supporting this concept is not entirely clear. Although some studies conducted on animals have shown that reducing caloric intake can increase average lifespan, results in humans have not conclusively supported the same idea. Popular research supporting intermittent fasting as an option to improve health requires further investigation to uncover its potential consequences on the body. Some scientists indicate that fasting may lead to muscle loss, which is considered detrimental to a person’s health as they age. It is important for individuals to be aware of the balance between weight loss and maintaining muscle mass.
Pills
The Diet and Claims about Anti-Aging
Despite the high demand for dietary supplements related to anti-aging, there are currently no pills or supplements that have been comprehensively studied to show anti-aging properties. Ongoing research on drugs like “Rapamycin” that have shown positive effects on the lifespan of mice requires further discoveries to prove their effectiveness on humans. These drugs are considered part of the future of medical research, as they may provide new solutions to combat the effects of aging and improve quality of life. Therefore, adopting a proper and balanced diet is a fundamental step in building a healthy foundation before benefiting from any future treatments.
Source link: https://www.sciencefocus.com/the-human-body/anti-ageing-diet
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