Longevity can be defined as a healthier, longer life. Research on longevity aims to improve both aspects of this – the length of life (or lifespan) and the health of that life, or healthspan. The best diet for each individual is still a topic of intense debate. There is no one diet that is the perfect diet. There are a few broad themes that can be found in all healthy diets, because they have an impact on the aging process and disease risk.
Major components of aging include increased inflammation, decreased immunity, metabolic dysfunction, and sarcopenia, (loss in muscle mass and function). These factors can influence the common causes of reduced mortality and quality of life, including heart disease, strokes, cancers, diabetes, and Alzheimer’s.
Dietary factors that affect health span and lifespan
Phytochemicals
Bioactive Substances are found in plants and scavenge radicals. They reduce oxidative stress on cells, and have anticancer, antioxidant, antiinflammatory, antimicrobial, and antiviral effects. Some examples are limenols (carotenoids), glucosinolates (glucosinolates), anthocyanins and phenols. Diet variety is important because each plant color contains a different array of phytochemicals. Vegetarian and Mediterranean diets are known for their high phytochemical content when they are well-balanced. In a study from 2018, both diets were found to improve body weight, body fatty acids, and cholesterol markers, which are major risk factors for heart disease.
Food Sources. Colorful fruits, vegetables, legumes and nuts
Fiber
The fiber is the portion of carbohydrates that the body does not digest. It is found in many plants. Soluble fibre dissolves in water, ferments and turns into gel-like liquid. Insoluble fiber is not soluble in water, and remains mostly intact through the digestive tract. Both are essential for long-term wellness as they support regular bowel functions, toxins removal, metabolic health, and fuel for colon’s bacteria. It has been proven that a high fiber diet can prevent disease by reducing risk factors, as well as reducing symptoms and markers for active disease.
Food Sources. Food Sources.
Protein
Studies have been conducted to find preventative and therapeutic measures for sarcopenia, fragility, and their relationship with hip fractures, falls, and rapid decline in the elderly. In one study, administered leucine – an amino acid found in animal products – improved respiratory muscle function and sarcopenia. The International Protein Board recommends a protein intake of between 1.4 and 1.75g/kg of body weight to maintain healthy aging. This is far higher than the minimum RDA value of 0.8g/kg.
Food sources: meats, poultry, eggs, fish, dairy products, legumes and some nuts
Fermented Foods
Fermented foods contain probiotics and healthy microbes. They are also more easily digestible. These microbes are beneficial for your health, including inflammation control and immune modulation. They also improve gut health. In a 2021 study, those who consumed a diet high in fermented foods showed decreased inflammation markers and improved microbiota variety. Therefore, regular consumption of fermented products, if not on a daily basis, is ideal for most people.
Food Sources Fermented vegetables, unsweetened yogurt, kefir sauerkraut kimchi kombucha
Omega-3’s
Omega-3 fatty acid, EPA and DHA are anti-inflammatory fatty acids that have been associated with improved cardiovascular function and cognitive function as well as reduced inflammation. In one study, a combination containing probiotics and Omega-3 was found to improve metabolic health and inflammation among those with non-alcoholic fat liver disease (NAFLD). Omega-3s were found to improve markers of inflammation and autoimmunity, as well as cardiovascular risk in another study.
Food sources. Omega-3 rich foods include salmon and sardines. They also include trout, barrimundi and pastured eggs. Walnuts and flaxseed are also rich in omega-3’s, but they contain ALA – a lesser form of omega-3s.
Whole Foods
Processed foods should be avoided or minimized in all successful diets. Processed food is often devoid of phytochemicals and micronutrients but high in sugars and synthetic ingredients. Standard American Diets (SAD) are high in processed foods, sugar, salt and fat and low in fruits, vegetables and fiber. They also tend to be higher in calories.
Sugar & Alcohol
reduces the impact of risk factors when sugar and alcohol intake are excessive (more than 6 teaspoons/24 grams for women and more than 9 teaspoons/36 grams for men). Alcohol can negatively impact sleep and contribute to behavioral problems and injuries.
There are many similarities between healthy diets, whether they be Mediterranean, Paleo, Keto, or vegetarian. Reduce sugar, alcohol and processed food, while focusing on more fiber, protein and omega-3’s.
