Nutrition and Diet Advisor

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• Nutrition for Longevity: Antiaging Diet for Life Extension
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Nutrition for Longevity: Antiaging Diet for Life Extension

Living longer is a goal of many people. Some people actually make efforts to increase their lifespan. Most of those interested in a longer life try supplements that often have exorbitant claims of life extension, most of which have little, if any, basis for their claims.

It is important to keep in mind that extra years are only part of the picture of life extension.  The extra years of life must be healthy. In other words, it is not enough to just be technically alive, we need to be actively living all the years of our life. Many anti-aging supplements are used to improve the quality of life in old age, and this is a very worthwhile goal.

While longevity is a worthwhile goal, we need to consider what is known to be effective and safe. Other claims need to be taken with due concern, though many of the products can certainly be used cautiously.

What Really Increases Longevity?

While research is really only in early stages, and most studies have been conducted with animals, it can be said that there are two proven means to increase the life span and the quality of the life during the later years.

Regular exercise is well-established to decrease many disease states, especially many of the chronic diseases. This does have some effect on increasing the life, though the amount has not been established by research. Exercise that is regular and beneficial (i.e. not extreme) is particularly useful for increasing the quality of life through the decline in chronic disorders.

In terms of research based studies of anti-aging physiology, only one type of research study has consistently demonstrated a clear life extension. This is not the breakthrough that most people are seeking. Research has clearly shown that eating less calories than the amount ‘needed’ for “healthy” weight can extend the life span significantly.

Calorie Restriction is the name for this new anti-aging technique being embraced by many. Calories may be cut 30 to 40% from the amount recommended. In animal models, including primates, life span is increased 20-25%. Many individuals could live to see 120 if humans react the same way to calorie restriction.

While this may seem extreme, it is considered the only scientifically-based method which can reasonably assure a longer life.

Nutrition for a Long Life

Good nutrition is basic. It should be great nutrition, without the extra calories and artificial ingredients which may impact ideal body physiology. Below are those foods that may help to lengthen life, and that are critical to maximum metabolic efficiency.

Many of these may also have extracts sold in supplement form. The whole food form is important to eat and should not be overlooked, as supplements have not been tested extensively and do not contain the full range of micronutrients contained in the food.

• In general, vegetables, fruits, and beans should be eaten in great variety. Vegetables, beans, and fruits, in particular, help create the bulk needed for a fuller feeling without the calorie load. Listed calorie loads can be misleading because fiber is often part of the measurement, but it does not digest to calories in the body.
• Nuts and seeds make great snacks. They contain many good nutrients such as Arginine, which is an amino acid that helps fight heart disease, high blood pressure, impotence, and infertility, while helping the healing process and improving hormonal function. Other healthy components include Omega-3 fatty acids, Vitamin E, and lignans.
• Resveratrol is widely known as the ingredient or chemical in red wine that makes it particularly healthy. It is found in other wines, grapes, peanuts and even a few other plants. Also available in supplement form, resveratrol has some strong research showing life extension in animals.
• Eat an apple every day. One is good and three is even better. They have been shown to improve lung function, reduce cholesterol, and prevent colon cancer. Colon cancer is one of the top causes of death in those over sixty years old.
• Berries of all kinds are great for health, including blueberries blackberries, cranberries and cherries. They are great anti-aging agents as they contain high levels of antioxidants and are strongly anti-inflammatory. They act to shield brain cells from damage, and they protect against heart disease, arthritis and cancer.
• The spice turmeric contains a powerful antioxidant and anti-inflammatory chemical called curcumin. This common ingredient in curry lowers the rates of cancer, Parkinson’s, and Alzheimer’s.
• One study found that eating whole grains can lengthen life by up to 11 years. Three slices of whole grain bread or three servings worth was studied. Replace processed flours with whole grain foods to reduce disease.
• Four or more servings weekly of broccoli, cabbage, cauliflower, or brussel sprouts lowers incidence of cancer, diabetes and heart disease are recommended.

Anti-aging Supplements

• Getting Vitamin C from foods is great, and usually very tasty. Obtaining some extra from a multivitamin or Vitamin C supplement appears to be beneficial for every cell in the body. Cancer, heart disease, and stroke risks are lower when blood levels are high in vitamin C.
• Alpha Lipoic acid (800 mg) and Acetyl-L-Carnitine (2,000 mg) together appear to prevent damage to the cell structures which help them process energy. This damage is linked to diabetes and Alzheimer’s, and these compounds appear to be very safe to take.
• In addition to eating seafood, especially cold water fish, evidence suggests that taking a fish oil supplement may provide many health-extending benefits. They contain Omega-3 oils and specifically DHA and EPA which help build the membranes of cells. Benefits related to life extension include reducing depression, macular degeneration, Alzheimer’s, and risk for some cancers.
• Vitamin D deficiency occurs in at least half of all Americans, and senior citizens frequently have very low levels. These low amounts increase the risk of osteoporosis, multiple sclerosis, muscle dysfunction, and many types of cancer.

Published by on July 3rd, 2008 tagged Enhancing Health