You can follow these guideline to slow and against aging process
1. Calorie restriction
Reduce calorie intake to a level 20-40% lower than usual while still obtaining all the necessary nutrients and vitamins (1) or restrict calorie intake to 60–70% of normal adult weight maintenance requirement prolongs lifespan 30–50% and confers near perfect health across a broad range of species (2)
Reason
(a) Calorie restriction without malnutrition is one of the most consistent experimental intervention increasing mean and maximum life span in different species. Animal subject with calorie restriction have occured reduction in steady-state oxidative damage to proteins, lipids and DNA. Decreasing of oxidative damage are related to a lowering of mitochondrial free radical generation rate in different tissue of the restricted animals (3)
(b) Calorie restriction has been shown to reduce the incidence of age-related disorders such as diabetes, cancer and cardiovascular disorders in mammals. Calorie restriction induces metabolic changes, improves insulin sensitivity and alters neuroendocrine function in animals (1,4)
2. Very Low Meat Intake
Consume meat less than once per week or vegetarian or zero meat intake (5).
Reason (5)
1)the contribution of saturated fat in meats (particularly red meats) to atherogenic or perhaps hyperinsulinemic pathologies
2) the contribution of ingested meat protein to the endogenous formation of carcinogenic or mutagenic n-nitroso compounds and heterocyclic amines
3) the contribution of the increased caloric and heme iron content of meat products to higher oxidative stress and tissue damage
4) the contribution of antibiotics administered to poultry and livestock in the feedlots to infectious human disease (through antibiotic resistance) in those consuming meat from these lots
5) the contribution of transmissible prion diseases in cattle feed supplemented with rendered animal tissue to the development of variant Creutzfeldt-Jakob disease
6) the contribution of certain cooking methods (ie, smoking, grilling) to the formation of biologically important amounts of carcinogens (benzopyrene and other polycyclic aromatic hydrocarbons
3. Consume colorful fruits and vegetables. Get Plenty Every Day
The latest dietary guidelines call for 5 to 13 servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into 9 servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables). You should not concern only in quantitative intake but also qualitative intake. Consume variety colours of fruits and vegetables every day (6,7)
Reason
1)The antioxidants in colorful vegetables and fruits, such as leafy greens, deep red tomatoes, blueberries, and carrots, help stop unstable molecules from damaging healthy cells, suppress lymphoma and increase longevity (6,14)
2) Three particular antioxidants — vitamin C, zinc, and beta-carotene — help protect your vision from macular degeneration, the leading cause of blindness in adults 65 and older. If you already have macular degeneration, eating foods with these nutrients may slow its progress. Dark green leafy vegetables — spinach, kale, collard, and mustard greens — help the most. But you also help your eyes when you eat bright-colored produce, including corn, peppers, oranges, and cantaloupe. Antioxidants like vitamin C can even keep your skin younger-looking (6)
3) Grapes juice, walnuts, and berries may increase “health span” and enhance cognitive and motor function in aging (8)
4) Low intake of fruits, berries, and vegetables is associated with excess mortality in men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) study (9)
4. Aware with the type of fat intake
1) total fat intake 25–35 % of your total calories each day
2) saturated fat intake to < 7 % of total daily calories
3) trans fat intake to < 1 % of total daily calories
4) The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as unsalted nuts and seeds, fish (especially oily fish, such as salmon, trout and herring, at least twice per week) and vegetable oils
5) cholesterol intake to < 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is > 100 mg/dL, limit your cholesterol intake to < 200 milligrams a day (10)
Reason
1) monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) intakes against several chronic diseases and, therefore, an increased human longevity (11)
2) Trans fat diet causes decreased brood size and shortened lifespan in caenorhabditis elegans delta-6-desaturase mutant fat-3. Trans fat are detrimental to development and aging (12)
3) Omega-3 fatty acids in fish oil offer many anti-aging benefits. They protect your heart, reduce your risk of stroke, slow or stop the growth of metastatic cancer cells and may even lower your risk of Alzheimer’s disease (6,13)
5. Whole grains
3 servings of whole grains a day such as oats, quinoa, barley, wheat and brown rice (6)
Reason :
1) Lowers your chance of developing type 2 diabetes and
2) Keeps blood vessels in peak condition
6. Water : around 1500 ml – 2500 ml (14)
Reason : Living organisms consist of 65-70% water, 80% of the brain and 92% of the blood is also water. water carries information in the organism regarding aging and longevity (15).
Reference List
- Hursting SD, Dunlap SM, Ford NA, Hursting MJ, Lashinger LM. Calorie restriction and cancer prevention: a mechanistic perspective. Cancer & Metabolism. 2013, 1:10
- Johnson JB, Laub DR, John S. The effect on health of alternate day calorie restriction: Eating less and more than needed on alternate days prolongs life. Medical Hypotheses (2006) 67, 209–211
- Gredilla R, Barja G. The Role of Oxidative Stress in relation to Calorie Restriction and Longevity. 2005. Epidemiology may 26
- Bordone L, Guarente L. Calorie restriction, SIRT1 and metabolism: understanding longevity. 2005. Nat Rev Mol Cell Biol. Apr;6(4):298-305
- Singh PN, Sabate J, Fraser GE. Does low meat consumption increase life expectancy in humans ?. Am J Clin Nutr. 2003; 78 (suppl):5268-32S
- Jaret P. Foods for Your Anti-Aging Diet. 2013. Retrieved from http:// www.webmd.com/ healthy-aging/ features/ anti-aging-diet
- Harvard School of Public Health. Vegetables and Fruits: Get Plenty Every Day. 2013. http:// http://www.hsph. harvard.edu / nutritionsource/ vegetables-full-story/
- Joseph JA, Hale BS, Willis LM. Grape Juice, Berries, and Walnuts Affect Brain Aging and Behaviour. 2010. http://jn.nutrition.org/content/139/9/1813S.abstract?sid=e1d2bce3-937a-4177-b978-024fb10560cf
- Rissanen TH, Voutilainen S, Virtanen JK, Venho B, Vanharanta M, Mursu J, Salonen JT. Low intake of fruits, berries, and vegetables is associated with excess mortality in men: The Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. Journal of Nutrition.2003
- American Heart Association. Know Your Fats.2013. http://www.heart.org/ HEARTORG/Conditions/Cholesterol/ PreventionTreatmentofHighCholesterol/ Know-Your-Fats_UCM_305628_Article.jsp#
- Solfrizzi V, D’Introno A, Colacicco AM, Capurso C, palasciano R, Capurso S, Torres F, Capurso A, Panza F. Unsaturated fatty acids intake and all-causes mortality: a 8.5-year follow-up of the Italian Longitudinal Study on Aging. Exp Gerontol. 2005 Apr;40(4):335-43.
- Reisner K, Lehtonen M, Storvik M, Jantson T, Lakso M, Callaway JC, Wong G. Trans fat idet causes decreased brood size and shortened lifespan in Caenorhabditis elegans delta-6-desaturase mutant fat-3. J Biochem Mol Toxicol. 2011 Sep-Oct;25(5):269-79. doi: 10.1002/jbt.20386. Epub 2011 Feb 9.
- Hardman WE. Omega-3 Fatty Acids to Augment Cancer Therapy. Journal of Nutrition 2002
- Economo A. Control Human Aging With Special Nutrition Program. 2013. http:// http://www.anti-aging-guide.com/ 40eating.php
- Ignatov I. Mosin O. Ignatov Water in the Human Body is Informational Bearer about Longevity. 2012. Retrieved from http://www.medicalbiophysics.dir.bg/en/longevity.html
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