Original title: "Longevity Diet" How to Eat to Live Longevity?

In a review article published in the journal Cell on the 28th, Walter Langer, a professor at the Leonard Davis School of Gerontology at the University of Southern California, and Rosalyn Anderson, a co-author at the University of Wisconsin, described "longevity diet", which is a multi pillar method based on research on various aspects of diet such as food composition and intake of calories.

Langer believes that by examining a series of achievements from laboratory animal research to population epidemiological research, scientists are more clearly understanding what kind of nutrition can lead to a longer and healthier life.

"We explored the links between nutrition, fasting, genes and longevity of short-lived species, and linked these links with clinical and epidemiological studies of primates and humans (including centenarians)," Langer said.

The researchers reported that the key characteristics of the optimal diet seem to be the intake of medium to high carbohydrates from non refined sources, a small but sufficient amount of protein from mainly plant-based sources, and sufficient vegetable fat to provide about 30% of the energy requirements. Ideally, meals for a day should be served within the 11-12 hour window, allowing daily fasting. Fasting for five days every 3-4 months may also help reduce insulin resistance, blood pressure and other disease risk factors.

Langer described what a long life diet looks like in real life: a large number of beans, whole grains and vegetables; Some fish; No red meat or processed meat and very little white meat; Low sugar and refined grains; A certain amount of nuts and olive oil; Some dark chocolate.

Lange said that the next step would be to conduct a study of 500 people in southern Italy. Longevity diet is similar to and different from the Mediterranean diet commonly seen in the super aging "blue area" such as Sardinia in Italy, Okinawa in Japan, and Lomalinda in California in the United States. These areas are famous for a large number of people over 100 years old. Their diet is usually dominated by plants or fish elements, and their protein content is relatively low.

Longevity diet should also be adapted to individuals according to gender, age, health status and genetic factors. For example, people over 65 may need to increase protein to combat weakness and muscle loss, because Langer's own research shows that higher protein content is better for people over 65, but not the best for people under 65.

For those who want to optimize their diet to prolong their life, it is important to work with health care providers specializing in nutrition to develop personalized plans that focus on minor dietary changes that can be adopted throughout their lives, rather than major changes that will lead to significant losses. Once people give up a very strict diet, body fat and weight will recover. (Reporter Zhang Mengran)