Dietary restrictions have long been used to slow aging in laboratory animals and, more recently, humans. A groundbreaking randomized human study demonstrated this effect when participants who restricted calories saw their biological age decrease over two years as measured by certain biomarkers.
Many may find it challenging, if not impossible, to reduce their caloric intake by 25% or more; however, research is pushing this anti-ageing strategy closer towards reality.
1. Increased longevity
Researchers have discovered that caloric restriction has a dramatic impact on lifespan in animals such as mice and rats, as well as humans. Calorie restriction also reduces risks related to age-related diseases and slows down aging by activating metabolic pathways which promote health and longevity; such pathways are known as nutrient sensing pathways; these control how energy is utilized by your body while also having a profound influence over DNA methylation which ultimately determines how fast cells die off.
Calorie restriction activates these pathways, leading to reduced cell death and an increase in healthy mitochondria production, both of which lead to decreased oxidative damage as part of the aging process. Furthermore, calorie restriction activates gene expression programs which control production of human growth hormone and insulin for diabetes prevention, cardiovascular disease management, and cancer care prevention.
Columbia University scientists conducted an important study that revealed that those who reduced calories significantly slowed biological aging based on three genetic markers. This is significant as it shows how food may play a vital role in controlling certain aspects of aging through diet alone.
This study involved blood samples collected from 220 volunteers who either continued eating their usual amount or reduced caloric intake by 25% over two years. Results demonstrated that people on diets containing less calories experienced reduced biological aging of between 2-3% when compared with those consuming normal diets.
Additional research must be completed to confirm these findings after the two-year intervention period has passed, so researchers are currently following up with participants and finding out how calorie restricted diets affect their health postintervention.
If you want to add years to your life, the key is eating a well-balanced diet and exercising on a regular basis. Sleep, smoking cessation and remaining active are other essential elements that can extend life expectancy. If reducing calorie consumption is becoming an issue for you, speaking with a registered dietitian might help; they will create a nutrition plan for you that meets all the nutritional requirements your body needs for good health.
3. Increased energy
Aging is determined by both internal and external factors; some can be reversed to extend healthy lifespan. Research-backed interventions like Calorie Restriction (CR), have been proven effective at prolonging healthy lives spans in various animal models. Calorie restriction involves sustained reduction of energy intake below that required for weight maintenance without depriving the body of essential nutrients.
Scientists have discovered that cutting calories not only helps people manage their weight, but can also boost energy levels. A study published in Aging Cell revealed how even small reductions in daily calorie consumption rejuvenate muscle cells and activate biological pathways essential for wellness.
Researchers conducted gene expression analyses in 238 participants of the CALERIE study who attained a 25% reduction of calories over two years without malnutrition. Results demonstrated that caloric restriction increased metabolism by activating genes critical for fat storage processes such as fatty acid synthesis. At the same time, it decreased inflammation-causing genes by downregulating them.
Dietary restriction has also been shown to slow cellular aging as evidenced by changes in human cells’ telomere lengths. Telomeres serve to protect cells against damage; when their length becomes too short, cells begin breaking down leading to disease and premature aging; stress, illness, age and diet all can influence how quickly telomeres degrade.
As more and more people recognize the effects of diet on health, many are seeking ways to extend their healthy lifespans. Studies have proven that eating a balanced, whole foods diet with plenty of fruits and vegetables is effective at lowering cholesterol, blood pressure, blood sugar levels and obesity. Studies have also demonstrated the significant health benefits associated with eating a diet rich in essential nutrients to significantly enhance overall health, reduce risks of heart disease, cancer, dementia and depression and boost mood and relieve stress. A calorie-restricted diet is also an excellent way to promote better mood and lower stress levels. Aside from adopting such changes as eating healthily and regularly exercising, smoking less, drinking moderate alcohol consumption and remaining smoke free could all play a part in increasing life span and longevity.
