As the saying goes, "If you eat eight minutes full, you will live to old age without disease". There is also a growing body of research showing that eating a controlled diet and eating less can have many health benefits, improve metabolic health, prevent some diseases, and delay aging. From now on, as long as you control your diet and eat less every day, you can age a little slower and be healthier, what reason do you have to refuse?
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Controlled diet, 3 months younger 2.5 years
In February 2024, a study published in the journal Nature Communications showed that controlling diet can effectively delay aging! Studies have proven that just 3 cycles of a simulated fasting diet can reduce insulin resistance, lower prediabetes markers, reduce liver fat, and make the immune system younger. Even more surprising was that the biological age of the participants decreased by an average of 2.5 years.
Specifically, participants who simulated a fasted diet had these performances:
(1) Less insulin resistance and lower glycosylated hemoglobin indicate low risk factors for diabetes;
(2) a decrease in belly fat and liver fat, and these improvements mean a reduced risk of metabolic syndrome;
(3) increased lymph-to-bone marrow ratio, which is an indicator of a younger immune system;
(4) Biological age decreased by an average of 2.5 years, and was not associated with weight loss.
Therefore, dietary control can not only reduce inflammation and promote multi-system regeneration, but also reduce the risk factors for age-related diseases such as cancer, diabetes, and heart disease, and delay aging.
Overall, the study confirms that dietary restriction, a simple approach to dietary modification, offers a viable option for slowing down aging and improving health without drastic lifestyle changes.
Eat less, and the organs age more slowly
For ordinary people, fasting and restricting diet for a long time may not be realistic and difficult to adhere to. But we can make a big health difference by making a small change with a little less at each meal.
1. Eat less to slow down brain aging
A study published in Nature in 2024 showed that a gene called OXR1 plays an important role in restricting diet to slow down the aging process of the brain.
Under dietary restrictions, OXR1 maintains reverse transcriptase to delay brain aging. OXR1 plays a conserved role in maintaining reverse transcription function and is essential for the health and longevity of neurons.
2. Eat less to delay liver aging
A study published in the journal Cell · Metabolism in 2024 shows that appropriate starvation or a dose of "liver protection" can effectively prevent fatty liver and cirrhosis, and prevent the progression of liver cancer.
The researchers divided the mice into three groups:
(1) Normal diet group
(2) Western diet control group (high-sugar and high-fat diet)
(3) Western diet fasting group (intermittent fasting for 2 days per week)
The study found that the fasting group of mice had milder problems in terms of weight, blood sugar, blood lipid levels, and fatty liver than the control group. Pathological analysis showed that liver steatosis, fibrosis and inflammation problems in the fasting group were greatly improved.
3. Eat less to delay cell aging
A 2022 study published in the journal Science found that eating less can rewrite aging genes and extend life expectancy by 35%.
The researchers found that the mechanism behind this is that hunger alters aging genes. Properly maintaining hunger can accelerate "autophagy", clean up senescent cells, and maintain the youthful vitality of cells.
4. Eat less to delay skin aging
In 2018, a study published in the journal Cell showed that restricting dietary intake can delay the aging process of skin fibroblasts, while eating a high-fat diet can accelerate aging.
5. Eat less to delay the aging of blood vessels
In 2022, a study published in the journal Clinical Medicine found that 12% caloric restriction at 12 months improved risk markers associated with atherosclerotic cardiovascular disease, insulin resistance, and type 2 diabetes in adults with normal weight to slightly overweight adults with no obvious risk factors or diseases. These calorie restriction reactions were more pronounced in overweight subjects than in normal-weight subjects, and more pronounced in men than in women.
Control your diet scientifically and keep 6 points in mind
1. Choose a staple food that is low in calories
One-third of the usual staple food can be replaced with whole grains and whole grains. Natural whole grains, starch beans, and potatoes all have a part of "resistant starch", and resistant starch is not easy to digest and absorb, and the calories are relatively low. And they often also contain dietary fiber, B vitamins, etc.
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2. Eat more natural ingredients
Calories and calories are not the same, such as milk and carbonated drinks with the same calories, carbonated drinks have empty calories, but only contain little or no vitamins, minerals and other nutrients that are beneficial to health.
3. Choose less fatty meat
You can choose more meat and less fat. According to the Dietary Guidelines for Chinese Residents 2022, fish and poultry are preferred as animal foods, with relatively low fat content, fish contains more unsaturated fatty acids, and less smoked and cured meat.
4. Learn to eat until 7 minutes full
As soon as the meal is served, everyone will definitely be immersed in the deliciousness of the food. Gradually, when the rate of eating slows down, we have a basic sense of fullness and do not have particularly strong cravings for food. That's almost 7 points full. At this time, leaving the table in time can restrain your inertia to continue eating, let you stop eating, and control the amount of food.
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5. Adjust the order of meals
Drinking some soup before meals can effectively reduce hunger and increase satiety, thereby reducing the amount of food you eat. You can also choose fruits or vegetables that are high in water and low in sugar as a pre-dinner snack. The principle is the same.
6. Replace it with a small snack
Don't underestimate the impact of cutlery! Large plates and large rice bowls will make the rice less visible in comparison, and the pure white container will also make the rice less conspicuous. The large white plate and white porcelain bowl virtually weaken people's perception of their own food and think that they don't eat much. You can try to change the rice bowl and give preference to the one with a small capacity.
Source: Health Times
Editor: Zhuhai Market Supervision Team
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