Cutting back on calories is often recommended to those seeking to shed extra weight or improve their health, but cutting back could also help slow some age related molecular changes.
Laboratory research has repeatedly demonstrated the anti-aging benefits of caloric restriction for animals from nematodes to rats; however, applying this strategy to humans has proven more difficult.
Calorie Restriction
Reducing caloric intake has been proven to lengthen lifespans in various species such as mice, rhesus monkeys and fruit flies; but in humans it may also have detrimental consequences, including weakening immune systems and stunted growth. Scientists have been searching for a way to capitalize on calorie restriction’s longevity benefits without incurring adverse outcomes; now a new study published in Nature Aging suggests long-term caloric restriction can reverse molecular changes associated with aging.
Researchers examined blood samples taken from 143 participants of the CALERIE trial who had followed a calorie-restricted diet for two years as part of CALERIE, with particular attention paid to complement component 3 (C3), an immune activating protein which activates immunity against infections. They focused on this protein because long-term calorie restriction significantly decreased levels of C3 in blood samples from these people resulting in slowing biological aging by 2-3%.
C3 reduction occurred regardless of weight loss; most participants shed approximately 18 pounds during the study period. Scientists speculated that C3 activation may have decreased due to the shedding of adipose tissue during calorie restriction; however, further studies are necessary in order to confirm these findings and demonstrate a causal connection between caloric restriction and a reduction in age-related inflammation.
An effective low-calorie diet relies on selecting a range of nutritious food items. Make sure your diet is well balanced by limiting empty calorie-laden items like sugar, processed carbohydrates and trans fats; focus on eating lean meats, fish and plenty of fresh fruit and vegetables while including small quantities of nuts/seeds/whole grains/legumes into your daily regimen; this will ensure adequate nutrient levels while still offering a calorie reduction diet.
Oxidative Stress
Oxidative stress occurs when there are too many free radicals in the body and not enough antioxidants available to neutralise them. When left unchecked, excessive oxidative stress can cause health problems and accelerate aging; chronic diseases and neurodegenerative conditions like Alzheimer’s can also result from excess oxidative stress.
Antioxidative stress is an inevitable part of life, but to ensure optimal health it’s vitally important to minimize it by eating a diet rich in fruits and vegetables as well as limiting sugar and fat-laden food; such foods can trigger oxidative stress by increasing free radical production while decreasing antioxidant capacity to counter them. To combat oxidative stress effectively it’s vitally important to consume plenty of fruits and vegetables with plenty of antioxidants available to combat any potential free radical threats within your body.
Exercise regularly as another way of relieving oxidative stress and helping the body reduce inflammation, improve cardiovascular function, maintain your weight, lower blood pressure and cholesterol levels and improve overall health.
Dieting to reduce oxidative stress by improving cell health can also help. A healthy diet includes fruits, vegetables, lean meats, fish and nuts – and by cutting calorie consumption you could lower the risk of obesity as well as chronic diseases like heart disease and diabetes.
Animal studies have demonstrated the efficacy of calorie restriction to extend mice and other animals’ lifespans and lower age-related diseases while improving overall health and vitality.
Reducing oxidative stress is key to increasing lifespan, and one way to do this is through eating healthily and exercising regularly. A diet rich in fruits, vegetables, whole grains, low-fat dairy and lean proteins will help balance out antioxidant levels while processed foods and refined sugars should be limited as they increase oxidative stress.
Oxidative stress can contribute to insulin resistance, one of the primary causes of type 2 diabetes. Studies have shown that calorie restriction may delay its onset by improving insulin sensitivity, decreasing glucose levels and reducing blood pressure.
Mitochondria
The mitochondria are membrane-bound organelles (organelles) which produce about 90% of the energy cells need for normal function, stored as ATP molecules. Cells which require lots of energy such as muscle or nerve cells tend to have multiple mitochondria. Furthermore, mitochondria are known for repairing damaged DNA similarly to what’s done by nuclei within cells – helping keep DNA functioning normally and functioning optimally.
Researchers are learning that mitochondria play an essential role in many cellular processes beyond energy production, including contributing to conditions like rheumatoid arthritis and chronic fatigue syndrome. Furthermore, mitochondria could play an integral part in age-related or viral-caused illnesses like myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS).
Scientists still lack a complete understanding of how the mitochondria aid cellular functioning, but many researchers suspect they play an integral role in protein synthesis, lipid storage and metabolism, mitochondrial calcium signaling responses, oxidative stress responses and removal of damaged mitochondrial DNA – as well as playing an essential part in certain complex diseases like neurodegenerative disorders and heart disease.
Mitochondria are complex organelles with two membranes; their outer layer contains porous openings to molecules and folds that help maintain its shape, while their inner membrane is tightly sealed, housing enzymes similar to those found in bacteria for breaking down proteins and producing ATP (adenosine triphosphate). They even possess their own ribosomes separate from those coded for by the nuclear DNA.
The differences in these ribosome types help mitochondria quickly adapt to changes in energy demand, as well as fold and elongate proteins efficiently. Cristae within the inner membrane can even change shape to alter how this organelle processes nutrients and produces energy.
Some scientists suspect faulty mitochondria may be behind ME/CFS, an illness which produces debilitating exhaustion and cognitive issues from mild exertion. NIH researcher Paul Hwang identified one woman’s case of ME/CFS as having been caused by mutation in a protein which regulates mitochondrial function – linking her mutation directly with ME/CFS symptoms.
Free Radicals
Free radicals are unstable molecules that can damage DNA, leading to disease and premature aging. Oxidative stress causes free radicals, but you can prevent further damage with diet and antioxidant supplements.
Molecules are comprised of atoms surrounded by electrons in layers known as shells, each needing to contain an equal number of electrons in order to remain stable. If an atom or molecule loses an outer electron or two, they become increasingly unstable and will seek out bonds with other atoms or molecules to balance out their charge – these free radicals often play a part in diseases associated with aging such as cancer, heart disease and dementia.
Free radicals attack other molecules through an oxidative stress process known as electron theft, taking one electron at a time from them in exchange for damage to protein, lipid or DNA molecules in them. When this happens, damaged molecules become free radicals themselves causing further chain reactions until the entire organism has been compromised or irreparably destroyed.
Attaining antioxidative stress requires increasing our intake of antioxidants through diet. Antioxidants, also referred to as free radical scavengers, donate an electron to free radicals and lessen their reactivity – helping protect DNA, proteins and lipids against damage as well as slow cellular aging. Dietary sources of antioxidants include fruits, vegetables and herbs.
The theory relating to free radicals in aging is still evolving, based on observation that oxidative damage accumulates over time in cells and that this may contribute to age-related diseases; however, no proof exists to demonstrate that reducing this damage will extend lifespan in humans. Studies on other organisms, such as yeast or Caenorhabditis elegans roundworms suggest this could be achieved by blocking production of natural antioxidants such as superoxide dismutase enzyme.
