There is no doubt that what we put in our mouth affects our health. Unhealthy eating "turns on" genes responsible for accelerated ageing and disease, while healthy dietary habits can positively influence our gene expression.
Furthermore, as we age, our basal metabolic rate decreases, and the same food intake during old age is more likely to be converted to fat rather than protein.
But with so many different purported healthy diets out there - vegetarian, paleo, keto, Mediterranean, etc. - how do you even know which diet is best?
Let's address some research-backed dietary methods for anti-aging.
Calorie restriction
Reducing daily calorie intake by approximately 30% (while maintaining high nutrient dense intake) has been shown to:
Improve digestion and gut function
Increase maximum lifespan
Increase learning ability and neurotransmitter receptors - in essence, a sharper and clearer mind
Decrease fat accumulation
Decrease insulin level and improve blood sugar control
Decrease cancer and heart disease
Decrease loss of bone mass (osteoporosis)
Calorie restriction can be done via methods such as intermittent fasting (16:8 or alternate day fast), or reducing portion size and snacks.
Modified Mediterranean diet
The modified Mediterranean diet is one rich in vegetables, legumes, nuts and seeds, fruit, omega-3 essential fatty acids. This makes it naturally low in saturated fat compared to other diets.
An easy way to do this is to fill your plate with plenty of food from plant sources - from plants grown above the ground (such as leafy vegetables, fruit, beans, nuts, and seeds), as well as below the ground (such as potato, yam, carrots). Avoid high glycemic index foods such as grains (wheat, rice, and corn), and keep sugar to a minimum.
A diet rich in phytochemicals switches on the survival and housekeeping genes. Plant foods are also rich in antioxidants which help to neutralise free radical damage. The high intake of fibre also supports the microbiome, which leads me to the next point.
Optimise digestion and absorption - gastrointestinal health and the microbiome
We are what we eat - and what we digest and absorb! In our modern world where digestion and absorption is often compromised, it is also important to look at optimising and bringing these functions back to balance.
The importance of the microbiome also cannot be understated. What we feed our gut microbes determine whether the good or pathogenic bacteria thrive. The good, keystone bacteria such as Akkermansia thrive on microbiota accessible carbohydrates (MACs), which are usually found in plant foods.
The flip side of this is: if we don't eat enough MACs, the microbiota will feed on the protective mucous lining of the gut instead - causing leaky gut, metabolic endotoxaemia, and other inflammatory conditions.
What should we do then?
Prioritise fibre intake - aim for more than 50g of fibre intake per day, and at least 40-50 different types of plant foods each week.
Nutraceutical supplementation
While we should prioritise our nutrient intake from our diet, sometimes we do need a little boost from supplementation, particularly if our digestion and absorption functions are still being optimised.
I work with patients to figure out a roadmap to improvements in health and functioning. Drop me a message to find out more.
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