This is the 4705th article of Da Yi Xiao Nursing
When it comes to longevity, it is always inseparable from the topic of eating, and diet can be said to directly affect people's health. In the past, people always said that they had to eat well to be healthy and live a long life, but now scientific research has found that for people who do not worry about food and clothing, hunger not only means losing weight, but even being able to live a long life.
In recent years, fasting seems to have become the new favorite of the scientific community, and fasting has been shown to be beneficial for weight loss, improve metabolic health, and extend the life of animals.
For example, a study published in the journal Cell Metabolism showed that reducing dietary intake by 15% over a two-year period could reduce aging and metabolism, as well as prevent diseases such as Alzheimer's disease, Parkinson's disease, and diabetes.
Another animal study found that eating less could extend the lifespan of mice by 10%, and eating less and eating at the right time (the evening when the mice were most active) could increase the lifespan of mice by 35%. However, in older animal models, fasting often does not prolong life and may even lead to frailty, suggesting that dietary interventions are effective before middle age but may become harmful later in life.
Even a study on fruit flies published in the latest top journal "Science" shows that hunger can prolong life, and you don't need to be physically hungry, as long as you are mentally hungry, you can live a long life. The results of the study found that the group of hungry flies lived much longer than the average group of fruit flies. With the same survival rate (75%), the starvation group lived about 1.5 times longer than the normal group. Of course, it is not yet known how much impact it will have on human lifespan, but the future is still promising.
Perhaps developing a healthy eating pattern is more important for longevity than starving for longevity. The latest study, published in Nature Food in 2023, showed that switching from unhealthy eating patterns to a macrobiotic diet at age 40 was associated with an increase in life expectancy of 10.8 years for men and 10.4 years for women.
This macrobiotic diet mainly consists of a moderate amount of whole grains, fruits, fish, and white meat, plenty of milk and dairy products, vegetables, nuts, and legumes, less eggs, red meat, and sugary drinks, and a small amount of refined grains and processed meats.
In the study's analysis, it was found that the highest mortality and unhealthy diets were those that did not eat or consume small amounts of whole grains, vegetables, fruits, nuts, legumes, fish, milk and dairy products, and white meat, and were high in processed meats, eggs, refined grains, and sugary beverages. Among them, sugar-sweetened beverages and processed meats were most strongly associated with increased mortality, while whole grains and nuts were most strongly associated with reduced mortality. Therefore, to maximize life expectancy, increase your intake of whole grains and nuts and reduce your intake of sugar-sweetened beverages and processed meats. And the sooner you adjust to a healthy diet, the greater the longevity and gain.
Finally, knock on the key point, being hungry does not mean extreme dieting, but seven or eight minutes full!
bibliography
1 Leanne M.Redman, Steven R.Smith, Jeffrey H.Burton et al. Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging. Cell Metabolism, Available online 22 March 2018, doi:10.1016/j.cmet.2018.02.019
2 Victoria Acosta-Rodríguez 1, Filipa Rijo-Ferreira 1 2, Mariko Izumo 1 et al. Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice. Science 2022 Jun 10; 376(6598):1192-1202.
3 K. J. Weaver et al. ,Effects of hunger on neuronal histone modifications slow aging in Drosophila.Science380,625-632(2023). DOI:10.1126/science.ade1662
4 Fadnes, L.T., Celis-Morales, C., Økland, JM. et al. Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom. Nat Food 4, 961–965 (2023).
Author: Department of Clinical Nutrition, Shanghai Tongji Hospital
Li Yingjie
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