Strategies for eating little, at regular intervals in a limited period of time.
We all hope to live a long life enjoying strength and energy. Scientists have been dedicating themselves to the search for an elixir of longevity for several decades now, investigating in particular DNA, nutrition and the mechanisms of metabolism. According to what Hippocrates already claimed in antiquity, food can be our medicine. Here is what the latest scientific evidence suggests in this regard.
Calorie restriction
Nowadays, most of the mechanisms of aging are known and some strategies are being developed to counteract it, including a limited diet, i.e. eating less without depriving yourself of essential nutrients. Experts, in fact, agree that the protection systems identified so far are all correlated with “calorie restriction”, which consists in the reduction of approximately 20-40% of the calories introduced in the diet. Fewer calories taken in through diet – according to controlled schemes, under the guidance of a nutritionist – bring various benefits, starting with an “internal cleansing” action of the body which removes damaged and potentially dangerous components and stimulates cell regeneration .
Searches in progress
However, Professor Giorgio Sesti, president of the Italian Society of Internal Medicine, clarified: “From a practical point of view, calorie restriction can be implemented according to different approaches, to be adapted to the needs of the individual and his possibilities. But it must be said that for none of these approaches there is scientific proof that definitively documents the efficacy in extending healthy life, because the results of the ongoing studies will only be observed in a few decades”.
Effects on DNA
A study recently published in ‘Nature Aging’, meanwhile, showed that a 25% caloric restriction already after only two years can slow down the processes of methylation (ie an epigenetic modification) of DNA, connected to numerous aging processes . Food, however, is not just a source of calories: it also has a significant symbolic value, it is connected to socialization rites, not to mention the comforting effect it often brings (just think of the so-called ‘comfort food’). That is why it is very difficult to undergo drastic calorie reduction for a long time. So much so that scientists in the sector are looking for alternative and less rigorous ways to lose weight and potentially lengthen one’s life.
Less ultra-refined foods
One possibility could be the selective restriction of so-called ultra-refined, highly processed and industrially processed foods, such as white flour and sugar. Another path to follow could be that of intermittent fasting which, as Sesti always pointed out, in addition to being a practice that is fashionable for losing weight, is also a very serious topic, to such an extent that it has been addressed in authoritative publications such as those of the ‘Nature’ group.
Fasting-mimicking diet
Another regimen that could be effective, from the point of view of weight loss and the anti-aging effect, is the fasting-mimicking diet, which involves carrying out, every 3-4 months, 5-day cycles of a low-calorie diet, formulated in to reproduce the impact of fasting on metabolic processes and functioning. A solution, this, which would facilitate loyalty and constancy to the diet.
Limited time eating
Among the proposals that are gaining ground in the sector there is also that of the so-called “time-restricted eating”, in which the time window in which one can eat is restricted to less than 12 hours, preferably at 8-10 hours, synchronizing it with sunlight (a sort of “dawn to sunset”), for at least five days a week.
It has been proven that eating with natural light tends to reduce the risk of internal inflammation of the body and would facilitate weight loss. Conversely, eating late at night increases the risk of chronic degenerative diseases.
Anti aging foods?
Currently there is no scientific evidence of the existence of “anti-aging” foods, except for water and foods rich in polyamines such as wheat germ and fermented cheeses. Still with respect to anti-aging, there is no evidence even for foods with highly praised properties in this sense such as kefir, acai or Goji berries.
Professional consultation
In conclusion, an effective anti-aging diet could be one in which caloric intake is reduced and food is eaten in a restricted time window. Expert commented: “It should be stressed, however, that changing one’s diet and one’s body weight can also have opposite effects and negatively influence one’s biological age. This is the reason why these approaches, especially the more experimental ones, must always be adopted on the advice of the doctor and monitored by him to have a global vision of the risks and benefits”.