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How Effective Are Anti-Aging Diets? Here’s What Science Tells Us



Share on PinterestPublic interest in diets that purportedly increase our lifespan remains high, but scientists caution that research on these diets in humans is limited. d3sign / Getty Images

  • Many anti aging diets are advertised to help extend your life.
  • However, much of the research on antiaging diets has been done in animals – not humans.
  • Researchers caution that data on the benefits of these diets to humans are limited.
  • Talk to your doctor before starting a new diet to make sure it is a healthy choice for you.

For years, certain foods have been touted as the key to a long and healthy life, from common vegetables to “healthy” fats and powders made from exotic plants.

But a number of antiaging diets do not focus on what you should be eating, but rather on limiting your overall food intake or restricting your meals to specific days or times of the day.

These diets include calorie restriction, intermittent fasting, fasting imitating diets, keto diets, and time-limited diets.

All of this is meant to not only extend your life, but also the number of years that you are in good health, which is known as lifespan or life expectancy.

Much of the research into antiaging diets has been done in non-human organisms – everything from microbes to worms to rodents.

One reason for this is that it is easier to track the entire lifespan of these creatures because their lives are so much shorter.

Research in humans also suggests that some eating patterns can help people live longer and age more gracefully.

However, some researchers caution that data on the benefits of these diets to humans are limited – especially when it comes to knowing if a particular diet can extend human lifespan.

“Despite their recent popularization, there is still no clear evidence that any of the antiaging diets studied in laboratory animals have significant long-term health benefits in non-obese people,” wrote Matt Kaeberlein, PhD, and colleagues in a review in the journal Science.

In the Science Paper, Kaeberlein and his colleagues reviewed existing research on antiaging diets, focusing on studies on rodents and, whenever possible, on humans.

In the rodent studies, the most promising antiaging diets involved calorie restriction.

These included the “classic” calorie restriction diet, in which the daily calories are reduced by 20 to 50 percent, and a variant in which the total calories are reduced but the protein intake is maintained.

This fits in with other research looking at the opposite – the effects of increased food intake.

Michael J. Forster, PhD, a researcher at the University of North Texas Health Science Center who studies aging, said the research shows that when rodents and non-human primates use more calories than their bodies use, there is a reduction determine the life expectancy.

The extent of this shortening in lifespan depends on how much excess food is eaten and for how long, he said.

“From the rodent studies, one could argue that the difference in life expectancy [between animals] through calorie intake is up to 50 percent, ”says Forster.

Another diet that Kaeberlein and his colleagues found promising is intermittent fasting, in which mice fasted for 1 day between feedings.

However, this is also considered a kind of calorie restriction, since mice eat fewer calories overall as a result of the fasting days.

Scientists have studied other diets as well, but so far, calorie reduction appears to have the greatest impact on the lifespan of rodents and other non-human organisms.

“There is no evidence that any other current nutritional practice than [calorie restriction] Have a significant and far-reaching influence on health and longevity, ”says Forster.

Despite the promising results in rodents, no anti-aging diet has so far proven to be effective in the clinic, write Kaeberlein and his colleagues.

“However, there is some evidence to support antiaging effects [calorie restriction] and related diets in humans, ”they added.

Valter Longo, PhD, a researcher studying aging at the University of Southern California’s Leonard Davis School of Gerontology, said part of the problem with this research is that researchers, scientists, and clinicians often work in isolation.

“What is missing is a multidisciplinary approach,” he said. “If you give it your all [the research] together the picture is completely different – with certain nutritional interventions that are not only consistently associated with health, but also with longevity. “

Because of the challenges of accompanying people for decades, much of antiaging diet research has focused on short-term benefits.

For example, restricting calories over a period of 2 years has been shown to improve insulin sensitivity and risk factors for cardiovascular disease.

The fast-imitating diet was also found to improve body mass index (BMI), blood sugar levels, blood pressure, and other health markers.

While antiaging nutritional research focuses on pushing the boundaries of life and health expectancy, Forster researchers should focus more on why some people lose their physical and mental function as they age.

“What processes and preventable events that prevent us from achieving optimal health and susceptibility to disease as we age?” He said.

Although more research is needed on these diets, “from one perspective we already have important information,” Forster said. “Maintaining a healthy weight throughout life maximizes health and longevity.”

Longo also believes scientists have enough data on the benefits of less extreme diets to recommend them to specific groups.

For example, while he does not believe that people should fast 16 hours each day for the rest of their lives, a shorter fast during the day should be safe for most people.

“There are no studies that I have ever seen that 12 hours of fasting and 12 hours of feeding each day are harmful,” he said.

Other caveats exist with other diets, such as the fasting-mimicking diet that Longo is studying. But not so many that Longo couldn’t easily check them out in 30 seconds.

Some of his warnings are too often or too extreme against these diets – or when there are medical reasons for a person not to restrict their diet.

“What if you restrict yourself too much or for too long? What if you limit yourself at 85? Well that could be a big problem, ”Longo said.

A severe calorie restriction can potentially lead to increased sensitivity to cold, decreased sex drive, poor sleep, chronic fatigue and muscle weakness.

A study by Longo and colleagues also found that while a low-protein diet was beneficial for people ages 50 to 65, those over 65 who followed the diet were at greater risk of death.

Other researchers have raised concerns that intermittent fasting and other restrictive diets could lead to eating disorders.

While not everyone who limits their eating to every other day or within an 8-hour window will develop an eating disorder, some people may be at greater risk.

As for mimicking fasting, Longo said that many people could benefit from doing this 2 or 3 times a year, but not more often.

However, he said there are other dietary patterns – unrelated to calorie restriction – that are known to be beneficial.

This includes a diet low in protein (but not too low, especially if you are an older adult) and a more plant-based diet of amino acids.

“Although you have the need for personalization [of the diet]”Said Longo,” there are some things that the vast majority of people will benefit from. “

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Healthy Eating

The Worst Breakfast Habits for Inflammation, Say Dietitians — Eat This Not That



Inflammation can be a sensitive issue. On the one hand, it is a necessary process that our bodies need to heal injuries known as acute inflammation. On the other hand, it can lead to serious health problems and illnesses when it becomes chronic, which we will refer to in this article.

Chronic inflammation can be caused by things like autoimmune diseases, exposure to toxins, obesity, and an inactive lifestyle, and according to Harvard Health, “it plays a central role” in diseases like diabetes, heart disease, certain cancers, and Alzheimer’s.

Because inflammation is linked to weight, diet, and exercise, there are certain foods we can eat and avoid to reduce the risk of chronic inflammation in the long term.

Read on to learn about some of the worst breakfast foods and breakfast habits for inflammation. For more inflammation tips, see Popular Foods To Reduce Inflammation After 50.


When it comes to inflammation, added sugars and refined carbohydrates are some of the main culprits.

“One of the worst breakfast habits for inflammation is eating refined carbohydrates and foods high in added sugar like packaged pastries, donuts, and baked goods,” says Amy Goodson, MS, RD, CSSD, LD Author of The Sports Nutrition Playbook.

Lauren Manaker, MS, RDN, registered nutritionist on our medical panel and author of The first mother’s pregnancy cookbook and Promote male fertility Agrees, saying that “sugary and refined pastries like donuts and muffins can be loaded with ingredients that can contribute to inflammation. So it’s best to stick to whole grains with no questionable ingredients instead.”

RELATED: A Major Side Effect of Eating Too Much Added Sugar, Says A New Study

Iced coffee with whipped creamShutterstock

Sometimes consuming sugar-sweetened beverages in the morning, like fancy coffee beverages or juices with added sugar, can lead to inflammation or other undesirable health problems.

“Some research suggests that excessive sugar intake can encourage the growth of inflammatory bowel bacteria, which can increase the risk of obesity and inflammatory bowel disease,” says Goodson – like blood sugar and energy levels throughout the morning and even throughout the day. “

TIED TOGETHER: Sign up for our newsletter to receive recipes and food news in your inbox every day!

Artificial sweetener coffeeShutterstock

Even if you’re not roaming the Starbucks driveway for a PSL, your morning cup of coffee can still cause unwanted inflammation.

“Coffee can be a healthy addition to a breakfast plate, depending on what’s added to your cup of joe,” says Manaker, “and adding spoons of sugar is delicious, but not the best choice when you’re trying to reduce chronic inflammation treat. “

RELATED: Coffee Habits That Make You Aging Quicker, Says Nutritionist

McDonalds breakfastJoe Raedle / Getty Images

Goodson also mentions that foods made high in trans fats cause inflammation and can have negative effects on cholesterol levels and heart health.

“These foods, such as deep-fried fast food breakfasts, goodies, pastries, baked goods made from margarine or vegetable shortening, and certain non-dairy creamer can be identified by the fact that hydrogenated or partially hydrogenated oils are on the ingredient list of the food,” says Goodson.

CONTINUE READING: Worst fast food breakfast according to nutritionists


Manaker warns against eating certain processed breakfast meats such as sausage or bacon on a regular basis. “These foods are linked to the development of chronic inflammation,” says Manaker, “and while it’s probably okay to eat these foods every now and then, eating them every day isn’t the best habit.”

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Healthy Eating

How to Start a Meal Plan According to Dietician



If you’ve ever felt overwhelmed while browsing the aisles of the grocery store and waiting for inspiration to give you some direction on what to buy and cook, you are not alone. Many people buy and cook off the cuff without planning meals in advance. While this can certainly work, it is not without its pitfalls: you can be stuck in a dead end and make the same dishes over and over – and cut the variety in your diet necessary for optimal nutrition – or you can forget about ingredients you end up using or buy things that don’t go well with a cohesive meal.

Meal planning solves many of these problems and can help save time, money, and potential secondary last minute trips to the store to pick up ingredients you didn’t know you would need. Meal planning also makes it easier to stay on top of diet and weight loss goals, and to eat well-balanced, nutritious meals with plenty of variety throughout the week. While it may seem intimidating to deal with meal planning when you’ve always been spontaneous with shopping and cooking, it’s actually quite easy to start planning your weekly meals, and most people find meal planning to be the entire process Making food preparation more efficient and effective. To get the best tips and advice on getting started with meal planning, we spoke to Anna Rios, RDN, a registered nutritionist and recipe developer. Read on to learn how you can simplify and streamline your meal planning process.

What are the benefits of meal planning?

Meal planning can save time, money, and food waste by making sure you buy only what you need rather than ending up with knickknacks or added ingredients that could spoil. When shopping on the fly, you may have to make multiple trips to the store to collect everything you will ultimately need to prepare your meals. Rios adds that meal planning can improve the quality of your diet and also reduce stress. “Meal planning makes it a lot easier to stay on top of things and have balanced meals throughout the week,” she notes. “It also gives you security because you have a plan instead of having to think about what to eat at the last minute.”

How do you go about planning your meal?


Meal planning is actually quite simple and can be broken down into a few simple steps:

  1. Select balanced recipes / dishes that you want to prepare for the week.
  2. Create a tentative / flexible meal plan for the week.
  3. Make a list of the ingredients you will need for the recipes, taking into account what you already have and what ingredients are used in multiple recipes.
  4. Buy the ingredients in the supermarket.
  5. Prepare your meals by dicing products, pre-cooking certain grains, making marinades, etc.

What factors should you consider when planning your meal?

Recipe meal planning.Unsplash

Rios says the top factors to consider when planning your meal include your budget, dietary restrictions, health goals, time, and meal preferences. It can also be helpful to think about what you already have in stock and what products or foods are in season. If you’re on a tight budget, before choosing your recipes, you can browse the flyers (online or in the mail) from your local grocery store to see upcoming sales or cut out available coupons. Once you know what foods are on offer, you can search for recipes that include those offerings to save costs. That way, you can take advantage of the cost savings without having to rethink in-store and develop a recipe that uses the sales ingredients on-site.

Another benefit of meal planning is the ability to more easily tailor what you end up preparing and eating towards your nutritional goals. Too often people intend to eat healthily or follow a specific nutritional plan like the Mediterranean Diet or the DASH Diet, but all of this can be thrown out the window while shopping on the fly or trying to cobble together a meal made with whatever ingredients at the last minute Have a hand.

“In general, you want to make sure that you consume the following food groups at every meal – proteins, complex carbohydrates, vegetables, and healthy fats. The inclusion of all food groups ensures proper nutrition, energy and will keep you full until your next meal, ”explains Rios. “It is also important to contact a registered dietitian if you have any health concerns. Everyone is different and nutritional needs vary from person to person. “

Avoid the common pitfalls of meal planning

Rios says there are some common pitfalls or obstacles in meal planning, but they can be easily circumvented. “When we set ourselves unrealistic goals, we often feel overwhelmed,” she explains. “I recommend setting realistic and achievable goals – start small! For example, start by planning a meal 1-2 days a week and build from there. You can also set a small goal for yourself, such as: B. add more plant-based meals and prepare them before the week starts. “

She also says that meal planning is a chance to add variety to your diet, which is not only optimal from a nutritional point of view, but can continue to be fun and exciting. After all, eating the same meals every day or week after week can get boring. “Make sure you allow 15-20 minutes once a week to search for new recipes or remake old favorites,” she advises.

Helpful resources for meal planning

Meal planning inspiration.Unsplash

Rios says there are many resources online that can help with meal planning. “Looking for recipes on Pinterest,, Recipe blogs and YouTube can be great motivators, ”she shares. “I love using Pinterest to organize my recipe categories from ‘quick and easy meals’ to ‘date night dinners’. Finding new and exciting recipes can also motivate you to stay on the right track. “

Flexible meal planning

A common concern with meal planning is that people fear that they will be planning a meal that they simply don’t want to prepare or eat once the day is up. Rios says that a flexible approach to meal planning can work around this problem. “Create a flexible menu so that you can eat intuitively. If one day you don’t feel like having a bowl of burrito, make another meal that you planned for that week, ”she says. “It’s also important to have backup recipes made with similar ingredients so you can change the meal up if necessary.” In other words, give yourself the freedom to postpone things a little. Your meal plan doesn’t have to be set in stone.

Last snack

Meal planning is actually quite simple and can streamline the meal time in your home. It can save you time and money, and it can keep you updated with your diet goals. “Meals to look forward to. If there’s one dish you absolutely love, double the serving for leftovers the next day, ”suggests Rio. “Try new foods. It’s important to keep it interesting and exciting! “

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Healthy Eating

Weekly Spotlight: Thanksgiving Leftover Inspiration!



‘Tis the season for Thanksgiving leftovers! While Thanksgiving might be a little smaller this year, you might still come home with leftovers or even extra food to enjoy during the week. Leftovers are a great vessel for creating new, exciting meals; You can add them to a taco or even make a pizza! If you want to know what you can do with your leftovers, you’ve come to the right place. There’s so much about leftovers and how to use them on our website. Check out these links for meal preparation ideas, creative reuse inspiration, and tips!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy! And don’t forget to check out our weekly meal plan archive for all of your weekly meal plans!


Vegan Thanksgiving leftover tacos with cranberry salsa

Source: Thanksgiving Leftovers Tacos with Cranberry Salsa

These general leftovers focus solely on using your specific Thanksgiving recipes to make another dish! For example, you can take all of your Thanksgiving leftovers and put them in a taco and have it for lunch or dinner! You can also put together a sandwich with everyone and use leftover Namita Tiwari rice bread as bread. You can even use leftover potatoes and spice up this Holiday Poutine Fries from Alexandra and Eian. There are so many different ways to enjoy your leftovers!


Vegan baked potato balls

Source: Baked Potato Balls

The best way to reuse potatoes is to add them to another one of your favorite dishes! You can even get creative with them; You can use them on Shepherd’s Pie or even make these Nichole Harju Baked Potato Balls!

Fried vegetables:

Vegan pizza with green bean casserole

Source: Green Bean Casserole Pizza

Fried vegetables may seem boring, but you can turn them into a whole new dish! Try them out in this Rainbow Roasted Vegetable Hummus by Adam Merrin and Ryan Alvarez, or even create a green bean casserole pizza!


Vegan lentil pot with cookies

Source: Lentil Pot Cake with Biscuits

Lentils are a great holdover because they are so versatile. You can use them to make meatballs, or you can even add leftover lentils to rice and that’s your meal! You can use them in Sloppy Joes too; Don’t be afraid to get creative with your creations!

Learn How To Make Plant-Based Meals At Home!

Simple churros

It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and more! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you interested in eating more plant-based foods, we highly recommend downloading the Food Monster App – With over 15,000 delicious recipes, it is the largest plant-based recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to One Green Planet newsletter! Finally, public funding gives us a greater chance to continue providing you with quality content. Please note support us through donations!

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