Artículo en español después de la versión en inglés

The new scientific publication in ‘Nature Communications’ reveals which form of fasting makes these results possible.

“This is the first study to show that a food-based intervention that does not require chronic dietary changes or other lifestyle changes can make people biologically younger.” With this statement, Professor Valter Longo summarizes the key message of a new scientific publication in “Nature Communications” (https://pubmed.ncbi.nlm.nih.gov/38378685/).

The study is based on the analysis of participants in two different clinical studies, who carried out three 5-day fasting-mimicking diet cycles. Researchers found that following the fasting-mimicking diet resulted in a reduction in biological age and a lower risk of developing age-related diseases such as cancer, diabetes, and heart disease. Participants were therefore healthier and younger, by around 2.5 years.

What the study consists of

The fasting-mimicking diet, developed at the USC Leonard Davis School of Gerontology in California, USA, is an innovative diet designed to mimic the effects of water-only fasting while still providing all the essential nutrients. The clinically tested protocol consists of a five-day low-calorie diet rich in “healthy” unsaturated fats and low in proteins and simple carbohydrates.

Fewer illnesses, thanks to fasting and refeeding cycles

The study also highlights how intervention strategies on aging processes should begin early in adulthood to effectively mitigate the cellular and molecular damage that accumulates over time. Alternating fasting-mimicking diet cycles with periods of refeeding in the long term facilitates the elimination of damaged cellular components and allows cellular regeneration, effectively counteracting age-related deterioration.

The decrease in biological age, when following 3 cycles of fasting-mimicking diet per year, between the ages of 50 and 70 can be up to 11 years younger.

Previous research by Professor Longo has indicated that short periodic cycles of fasting-mimicking diets can promote various metabolic benefits: in particular, optimization of cholesterol, blood pressure, triglycerides, blood sugar, inflammation, and IGF-1 (an insulin-like growth factor, which can be considered a risk factor for oncological diseases) values. Furthermore, it was mainly participants with high initial risk factor values who experienced more pronounced improvements after the fasting-mimicking diet intervention, underlining its potential as a personalized therapeutic approach. The improvement of these parameters allows us to counter metabolic syndrome, a widespread condition linked to the presence of other diseases and cardiovascular mortality. The new findings, published in the journal “Nature Communications”, revealed that those in the fasting-mimicking diet group had less abdominal and liver fat, a key indicator of metabolic health. Participants also showed a lower risk of diabetes, with, in particular, lower insulin resistance and reduced levels of glycated hemoglobin (crucial markers in diabetes control).

The new study therefore confirms how the optimization of these parameters lowers the risk of developing the main chronic non-communicable diseases such as diabetes, cancer, cardiovascular diseases, and neurodegenerative diseases, such as Alzheimer’s. 

Rejuvenation of the immune system Yet another element to consider is an increase in the lymphocyte-myeloid ratio, an indicator of a younger immune system. An increase in the lymphocyte-myeloid ratio indicates that there are more lymphocytes in the immune system, that is white blood cells that play a crucial role in adaptive immunity, compared to myeloid cells, involved in innate immunity. This increase is interpreted as a sign of a younger or more active immune system. Since lymphocytes are associated with specific and targeted immune responses, a greater ratio suggests greater efficiency of the immune system in responding to external challenges. The fasting-mimicking diet, as shown in the data published by this innovative scientific research, seems to exert positive effects on the immune profile, with evidence suggesting rejuvenating impacts on the immune system, similar to what has been observed in animal studies.In fact, aging is often accompanied by immunosenescence, characterized by an altered production and function of immune cells, which lead to greater susceptibility to disease.

The results of the new study appear to be independent of weight loss, which is achieved with calorie restriction. The effect is therefore not secondary to weight loss, but specific to this protocol.

In conclusion, accumulating evidence appears to support the role of the fasting-mimicking diet as a promising intervention to promote health extension and mitigate age-related health decline. Further research and longitudinal studies are needed to clarify the long-term effects and optimize the implementation of the said regimen for personalized health management strategies. How to eat between one fasting cycle and another?Everyday nutrition, as a whole, also affects long-term health. Studies on aging and nutrition in simple organisms, rodents, monkeys, and humans have made it possible to link longevity to conserved metabolic and growth pathways to define their role in aging and age-related diseases. A viable and effective nutritional strategy in delaying aging and/or preventing disease is the “Longevity Diet”. Its characteristics are based on the analysis of scientific studies but also on the habits of healthy centenarians. Personalization of the Longevity Diet, which also includes the fasting-mimicking diet, is crucial in optimizing lifespan and health.  It is important, for any form of fasting, to be followed by a professional expert in the application of these protocols, given the high risks of a do-it-yourself approach. To evaluate personalized strategies, the nutritionists of the European Longevity Institute at the non-profit Valter Longo Foundation, trained by Professor Valter Longo, are available at the email address [email protected].

🇪🇸 ¿Cómo reducir la edad biológica y disminuir el riesgo de desarrollar enfermedades crónicas?

La nueva publicación científica en Nature Communications revela que forma de ayuno hace posible estos resultados.

“Este es el primer estudio que demuestra que una intervención basada en la comida que no requiere cambios dietéticos crónicos u otros cambios de estilo de vida puede hacer a las personas más jóvenes biológicamente.” Con esta declaración el Profesor Valter Longo resume el mensaje principal de una nueva publicación científica en Nature Communications (https://pubmed.ncbi.nlm.nih.gov/38378685/).

El estudio se basa en el análisis de participantes en dos distintos estudios clínicos, que efectuaron tres ciclos de dieta mima-ayuno (que imita al ayuno) de 5 días. Los investigadores descubrieron que las personas que siguieron la dieta mima-ayuno habían tenido como resultado una reducción de su edad biológica y menor riesgo de desarrollar una enfermedad ligada al envejecimiento como el cáncer, diabetes y enfermedades cardíacas.

Los participantes eran, por lo tanto, más sanos y resultaron más jóvenes, por cerca de 2.5 años.

En qué consiste el estudio

La dieta mima-ayuno, desarrollada en la Escuela de Gerontología Leonard Davis de USC en California, EUA, es una dieta innovadora diseñada para simular los efectos del ayuno de sólo agua, mientras proporciona todos los nutrientes esenciales. El protocolo, clínicamente probado, consiste en un régimen alimenticio hipocalórico de cinco días rico en grasas insaturadas “saludables” y bajo contenido de proteínas y carbohidratos simples.

Menos enfermedades, gracias a los ciclos de ayuno y realimentación 

El estudio resalta, además, como las estrategias de intervención sobre los procesos de envejecimiento deberían iniciar de manera temprana en la edad adulta para mitigar eficazmente los daños celulares y moleculares que se acumulan con el pasar del tiempo. Alternar los ciclos de dieta mima-ayuno con periodos de realimentación a largo plazo facilita la eliminación de los componentes celulares dañados y permite la regeneración celular, contrarrestando efectivamente el deterioro ligado a la edad.

La disminución de la edad biológica, cuando se hacen 3 ciclos de dieta mima-ayuno al año, entre los 50 y 70 años puede hacer que se llegue con 11 años menos.

Investigaciones precedentes a las del Profesor Longo han indicado que breves ciclos periódicos de dieta mima-ayuno pueden promover diversos beneficios sobre el metabolismo. En particular, una mejora en los valores de colesterol, presión arterial, triglicéridos, glucemia, inflamación e IGF-1 (un factor de crecimiento similar a la insulina, que puede ser considerado como un factor de riesgo para enfermedades oncológicas). Además, sobre todo los participantes con valores iniciales de factores de riesgo elevados son quienes experimentan un mejoramiento más pronunciado después de la implementación de la dieta mima-ayuno, resaltando su potencial como enfoque terapéutico personalizado.

El mejoramiento de estos parámetros permite contrarrestar el síndrome metabólico, una condición ampliamente distribuida ligada a la presencia de otras enfermedades y con la mortalidad cardiovascular.

Los nuevos resultados, publicados en la revista Nature Communications, revelaron que aquellos que formaron parte del grupo dieta mima-ayuno tuvieron menor grasa abdominal y hepática, un indicador clave de la salud metabólica. Los participantes mostraron también un menor riesgo de diabetes, con una particular resistencia menor a la insulina y niveles reducidos de hemoglobina glucosídica (marcadores cruciales en el control de la diabetes).

El nuevo estudio confirma por lo tanto como la mejora de estos parámetros disminuye el riesgo de desarrollar las principales enfermedades crónicas no transmisibles como diabetes, cáncer, enfermedades cardiovasculares y enfermedades neurodegenerativas, como el Alzheimer.  

Rejuvenecimiento del sistema inmunitario

A todo esto, se le añade un aumento de la proporción linfocitos-mieloides, indicador de un sistema inmunitario más joven. Un aumento de la proporción linfocitos-mieloides indica, de hecho, que en el sistema inmunitario hay más linfocitos, glóbulos blancos que llevan a cabo una función crucial en la inmunidad adaptativa, respecto a células mieloides, involucradas en la inmunidad innata. Este incremento se interpreta como signo de un sistema inmunitario más joven y activo. Debido a que los linfocitos están asociados a la respuesta inmune específica y dirigida, una mayor cantidad de estas células sugiere una mayor eficiencia del sistema inmune para responder a los desafíos externos.

La dieta mima-ayuno, con base a la lectura de los resultados publicados de tal investigación científica innovadora, parece ejercer efectos positivos sobre el perfil inmunitario, con pruebas que sugieren impactos rejuvenecedores sobre el sistema inmunitario, similares a los observados en estudios en animales.

A menudo, de hecho, el envejecimiento es acompañado de la inmunosenescencia, caracterizada por la producción y función alterada de las células inmunitarias, que llevan a una mayor susceptibilidad a enfermedades.

Los resultados del nuevo estudio parecen ser independiente de la pérdida de peso, que se obtiene como resultado de la restricción calórica. El efecto no es por lo tanto secundario de la pérdida de peso, pero específico de este protocolo.

En conclusión, las pruebas acumuladas parecen apoyar el papel de la dieta mima-ayuno como intervención prometedora para promover la extensión de la salud y mitigar el declive de la salud ligado a la edad. Investigaciones adicionales y estudios longitudinales son necesarios para aclarar los efectos a largo plazo y optimizar la implementación de dicho régimen para estrategias personalizadas de gestión de la salud.

¿Cómo comer entre uno y otro ciclo de ayuno?

Incluso la alimentación de todos los días, como un todo, influye en la salud a largo plazo.

Estudios sobre el envejecimiento y la nutrición en organismos simples, roedores, simios y seres humanos han permitido conectar la longevidad con vías metabólicas y de crecimiento conservadas para determinar su papel en el envejecimiento y en las enfermedades relacionadas con la edad. Una estrategia nutricional práctica y eficaz en el retardo del envejecimiento y/o prevención de las enfermedades es la “Dieta de la Longevidad”. Las características de la cual se basan en el análisis de estudios científicos, así como también en los hábitos de los “centenarios” sanos.

La personalización de la dieta de la longevidad, que comprende también la dieta mima-ayuno, es crucial en la mejora de la duración de la vida y la salud. Es importante, cual sea la forma de ayuno, ser orientado por un profesional experto en la aplicación de tales protocolos, dado los altos riesgos de hacerlo por uno mismo. Para evaluar las estrategias personalizadas, los nutricionistas del Instituto Europeo de la Longevidad de la Fundación Valter Longo Onlus, formados por el Profesor Valter Longo, están a disponibilidad en el siguiente correo electrónico:  [email protected]

A recent study carried out in 2020 and published in The American Journal of Clinical Nutrition investigated whether an anti-inflammatory diet could reduce disease activity and improve the quality of life for patients with rheumatoid arthritis.

Rheumatoid arthritis (RA) is a chronic autoimmune disease characterized by synovial inflammation (an acute or chronic inflammation of tendon tissue) and often followed by cartilage and bone erosion¹. Patients with RA suffer from reduced functional capacity, pain and stiffness that often lead to an impairment in their quality of life.

In this single blinded crossover study, i.e. a study in which the subject is exposed, at different times, to one or more different treatments, following a random sequence and without being aware of the type of treatment received, the 50 Swedish patients with RA enrolled were randomly assigned to either an anti-inflammatory intervention diet that included non-inflammatory foods or a diet similar to a typical Swedish diet for 10 weeks.

The intervention diet was provided by the study and was created based on the average dietary intake for men and women aged 45 to 64 years in Sweden (17% protein, 34% total fat, 13% SFA and 43% carbohydrates).

• Lunch and dinner contained fish (mainly salmon) 3-4 times a week and vegetarian dishes with legumes 1-2 times a week. Potatoes, whole grains, vegetables, yogurt for dips, spices, and other flavorings were included

• Snacks consisted of fresh fruit.

• Breakfast contained low-fat dairy, whole grains, pomegranate and cranberries, nuts, and juice shots with probiotics.

The probiotic strain used contained Lactobacillus plantarum 299, known for its systemic anti-inflammatory and immune response regulator properties, and 5g/week were provided to the participants.

For those meals not provided by the study, participants were instructed to limit their meat intake to no more than 3 times per week, to eat no more than 5 servings of fruit, berries, and vegetables per day (including those provided), to use oil or margarine when cooking, and choose low-fat dairy products and whole grains.

The control diet followed by the other group, provided by the study, had a daily structure of:

• meat or chicken, a maximum of 5 times a week,

• refined cereals,

• protein bars or quark (cream cheese) as snacks

• a breakfast of white bread with butter and cream cheese and a mix of either quark or yoghurt with corn flakes and orange juice.

In addition, participants were also asked to consume ≤5 servings-per-day of fruits, berries, and vegetables; seafood ≤1 time/week; to use butter when cooking; to choose high-fat dairy products and avoid products with probiotics.

After a 4-month break from the dietary treatment, the participants switched diets, therefore those who followed the anti-inflammatory diet started following the control diet and vice versa.

The primary objective of this study was to evaluate disease activity, the secondary objective was to evaluate any improvements in painful and swollen joints, general health status and C-reactive protein (an index of inflammation detected through blood tests).

RESULTS

While following the anti-inflammatory diet, patients had a significant post-operative improvement in disease activity compared to patients following the control diet, whilst there were no statistically significant improvements in joint pain, swelling, etc. although some patients did report some improvement.

In conclusion, this study demonstrated the positive effects of an anti-inflammatory diet on disease activity. However, further studies are needed to determine whether this type of diet can lead to clinically relevant improvements².

SOURCES

1. Choy E. Understanding the dynamics: pathways involved in the pathogenesis of rheumatoid arthritis. Rheumatology. 2012;51(5):v3–11.
2. Anna K E Vadell, Linnea Bärebring, Erik Hulander, Inger Gjertsson, Helen M Lindqvist, Anna Winkvist, Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)—a randomized, controlled crossover trial indicating effects on disease activity, The American Journal of Clinical Nutrition, Volume 111, Issue 6, June 2020, Pages 1203–1213.

The connection between junk food and mental health has been discovered. It was brought to light by scientific research conducted at Loma Linda University in California (USA). The results of the American study were published in the specialized journal International Journal Food Sciences and Nutrition (February 2019). A previous version of this study had also already been presented during the 7th International Congress on Vegetarian Nutrition (also held in Loma Linda, on February 26, 2018).

AN UNHEALTHY DIET IS BAD FOR OUR BRAIN

The survey involved of over 245,000 California residents who were given questionnaires on eating habits over a 10-year period, from 2005 to 2015. In particular, researchers focused their attention on the role diet played in relation to mental health. Scholars have found that some mental disorders are related to a poor diet, regardless of age, ethnicity, education, income, marital status, geographic origin, and body mass index. As far as an “unhealthy diet” is concerned, in this study, moderate and severe psychological disturbances were associated with a reduced consumption of fruit and vegetables, versus an increase in the consumption of French fries, fast food, sodas, and teaspoons of sugar on a daily basis.

TOO MUCH SUGAR, FRIED FOOD, AND TOO MANY REFINED GRAINS LEAD TO MENTAL DISORDERS

The data from the survey (known as the “California Health Interview Survey 2005-2015”) found that individuals who consumed the most junk food were more likely to develop symptoms related to moderate or severe psychological disorders compared to participants who followed a healthier diet. Specifically, excessive sugar consumption is associated with bipolar disorder, while consuming foods that are fried or contain high amounts of sugar and processed grains are linked to depression. Data analysis shows that almost 17% of adults who took part in the survey run the risk of suffering from mental disorders, of which 13.2% in a moderate form and 3.7% in a severe form.

Further investigations are needed to confirm that, conversely, a healthy diet contributes to good mental health. A positive goal would be to establish targeted public health interventions, especially at a preventive level, aimed at young adults or individuals with less than 12 years of education.

SOURCES

Banta JE et Al. – Mental health status and dietary intake among California adults: a population-based survey – International Journal of Food Sciences and Nutrition (Feb. 2019)

It is by now well known that carbonated drinks are bad for your health. In fact, there are many scientific studies that demonstrate that the sugar they contain leads to an increase in the risk of premature death. A new study reveals that even 100% natural fruit juices contain the same amount of sugar as sugary drinks and that, therefore, if drunk in excess they are equally harmful. It was a survey carried out by a group of US researchers from Emory University in Atlanta (Georgia) and Cornell University in Ithaca (New York), who, for the first time, compared 100% fruit juices with soft drinks. The results were published in the scientific journal Jama (May 2019).

SUGAR IN SOFT DRINKS ASSOCIATED WITH CORONARY RISK

To do so, researchers analyzed the eating habits, in particular those regarding the intake of sugary drinks and fruit juices, of almost 13,440 American adults, over 45 years of age. During the 6-year observation period, 1,000 deaths from different causes and 168 deaths from coronary heart disease were recorded. It turned out that those who drank a large glass (350 ml) of fruit juice every day saw a 24% increase in their mortality risk, compared to those who didn’t drink any. Meanwhile, for those who drank sugary drinks every day, mortality risk increased “only” by 11%.

Previous studies have associated consuming lots of fruit juice with an increased risk of getting type 2 diabetes, compared to eating whole fruit. Likewise, the consumption of sugar and sugar-sweetened beverages (SSBs) has already been associated with dyslipidemia, obesity and diabetes, all considered risk factors for coronary heart disease. At any rate, further longer-term investigations are needed to confirm this preliminary study’s observations.

WHOLE FRUIT IS BETTER THAN FRUIT JUICE

Sugary drinks, soft drinks, energy drinks and 100% fruit juices themselves are among the main causes of obesity and cardio-vascular problems. Furthermore, in most cases, fruit juices contain an amount of sugar that is the maximum amount that a 4–6-year-old child should not consume per day. Although fruit juices are still widely regarded as a healthier choice than sugary drinks, they often contain the same amount of sugar and provide the same calorie intake as SSBs. Even if it is sugar already found in fruit, our body metabolizes it in the same way it does added sugar.

The WHO, as a matter of fact, considers sugar naturally found in fruit juices in the same way it does added sugars in food products. Hence the importance of setting up communication campaigns, marketing restrictions and taxation even for 100% fruit juices, especially when children are the final consumers.

SOURCES

Marta Guasch-Ferré, Frank B. Hu – Are Fruit Juices Just as Unhealthy as Sugar-Sweetened Beverages? – JAMA (May 2019)

Good news for spice lovers, at the expense of salt. Eating too much salt is bad for heart health, as it causes hypertension and increases the risk of developing cardiovascular diseases, such as heart failure, heart attacks, and strokes. To avoid this, doctors usually recommend limiting the use of salt in our dishes, although the amount of salt in our everyday diet remains a controversial topic, given that even those who consume too little salt run the risk of increasing the likelihood of developing heart disease. How can we manage our taste for savory flavors?

A group of researchers from the Third Military University of Chongqing (China) investigated the possibility of reducing salt in our daily diet, by replacing it with spices. The results of the study were published in the scientific journal Hypertension (October 2017).

CHILI PEPPER HELPS KEEP BLOOD PRESSURE UNDER CONTROL

The survey involved over 600 adults of Chinese nationality, who were initially asked whether they preferred salty or spicy dishes, after which their blood pressure would be checked. It turned out that participants who didn’t consume spicy dishes ate an average of 13.4 grams of salt per day. Whilst subjects who chose spicy foods reduced the amount of salt consumed to 10.3 grams per day. Furthermore, for spice lovers, systolic blood pressure was 8 mmHg lower than for those who, on the other hand, preferred salty foods over spicy ones. The same goes for diastolic blood pressure, which was 5 mmHg lower for spice users.

Researchers investigated whether increased awareness of salty foods could reduce salt intake in daily diets, finding that a taste for spicy flavors is an effective solution for reducing salt intake in daily diets and, consequently, keeping blood pressure under control, regardless of the type and amount of food. Specifically, it would be up to capsaicin, a substance that gives the spicy flavor to chili pepper and other spices, to amplify the sensation of salty taste in foods.

THE BRAIN AREAS STIMULATED BY SALT AND SPICES ARE THE SAME

Furthermore, through imaging techniques, researchers investigated the brain areas involved in the mechanisms that regulate the perception of salty tastes (insula and orbito-frontal cortex), discovering that they are the same ones activated by spicy tastes. Furthermore, spices amplify the brain activity of those same areas stimulated by salt. Therefore, eating spicy foods can be an excellent trick to consume less salt, since it increases its gustatory perception.

In light of these results, experts advise those who enjoy it to eat spicy food every day; whilst to those who cannot tolerate chili peppers, they suggest choosing other spices. In any case, further studies are needed to understand which is the best spice to add to food, in order to reduce salt consumption and/or lower blood pressure. It may also be useful to conduct scientific research on population samples that are larger and belong to other ethnic groups.

SOURCES

nternational Childhood Cancer Day

Zhiming Zhu et al. – Enjoyment of Spicy Flavor Enhances Central Salty-Taste Perception and Reduces Salt Intake and Blood Pressure – Hypertension (Oct 2017)

A COLLECTIVE BOOK TO FOSTER INCLUSION THROUGH FOOD – CALL FOR CONTRIBUTIONS

On this special occasion, we would like to remind us all how food could be an important tool to foster inclusion, openness, and to encounter other cultures.

For this reason, my Foundations created a collective project:

“The Collective Book of Recipes, Stories, and Traditions of Longevity”

The goal is to create a collective book with recipes, stories, and traditions of longevity from around the world to promote more inclusive communities and expand our knowledge of other cultures.

Your contribution and your name will appear in the book to be published next year.

The proceeds will go to non-profit projects for schools, families, patients in economic and critical health conditions, people with disabilities, and women who are embarking on a path out of violence.

We are delighted to work together to create inclusive, healthy, and sustainable communities and realities.

GUIDELINES- HOW TO SEND YOUR CONTRIBUTION

For more information click here to read the guidelines

SEND YOUR CONTRIBUTION

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For more information, contact [email protected] (please, specify “Collective book” in the subject).

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A JOURNEY IN SEARCH OF THE SECRETS TO LONGEVITY AT THE TABLES OF CENTENARIANS IN ITALY’S LONGEST LIVING REGIONS

MORE THAN 200 RECIPES FOR FOLLOWING THE LONGEVITY DIET EVERY DAY

ORDER THE BOOK

• Traditional recipes from all regions of Italy, selected according to the principles of the Longevity Diet
• Healthy cuisine using local ingredients
• All the latest scientific findings on the longevity and fasting-mimicking diets
• A journey through the longest-living regions of Italy to discover the diet and lifestyle of their centenarians.

With his bestseller The Longevity Diet, Valter Longo showed us how food is an indispensable ally for a long and healthy life, and that it really is possible to reduce the risk of range of age-related diseases, by combining a good normal diet with a periodic fasting-mimicking diet.

In this book, Longo updates readers on the results of his latest research and accompanies us on a journey to discover the longest-living regions of Italy. Longo has identified more than 10 districts in and around Italy with extraordinary longevity and studied their traditional dishes to find out what foods the older inhabitants habitually consumed over the last 100 years. His studies also offer interesting insights into the history of food on the Italian Peninsula, starting with the Etruscans, 3000 years ago. This book comes as an invitation to bring the stories of our ancestors and centenarians to the table, for a deeper understanding of how they actually lived.

The Valter Longo Foundation decided to translate this book, originally published in Italian, into English to offer and international audience the possibility to delve into the search for longevity, healthy recipes, and the history and culinary traditions of the Mediterranean area and Italy.

All proceeds from this book are donated to the non-profit Create Cures Foundation and Valter Longo Foundation to promote and sponsor research into low-cost alternatives and integrated therapies for severe diseases including cancer, diabetes, obesity, cardiovascular, autoimmune, and neurodegenerative diseases, as well as nutritional assistance and awareness-raising programs for schools, families, adults, and older adults, workers, and workplaces

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Nutritional and Lifestyle Guidelines for Women for a Stronger Immune System

Useful information for age groups regarding:

• Nutritional needs
• Physical activity
• Sleep
• Longevity recipes

CHILDREN (1-10 years OLD)

NUTRITIONAL NEEDS

The period of childhood is characterized by an increase in growth and nutritional needs: caloric intake varies from 770 kcal to 2230 kcal based on age and physical activity.

To adequately support the immune system, it is important to meet protein needs. The daily protein requirements vary according to the age group: from 0.82 g to 0.72 grams per kg / 0.31 to 0.36 grams per pound of body weight per day.

Fatty acids (EPA and DHA) are also essential for the immune system and proper neuronal development, and they are found in foods such as fish, nuts, and oil seeds.

Daily caloric intake should be divided as follows: 15% breakfast, 5% snack, 40% lunch, 10% snack, and 30% dinner. In particular, it is important to make breakfast a habit from a young age as it reduces the risk of obesity and cardiovascular disease and improves mental clarity. Additionally, an overnight fast of 10-12 hours is recommended.

Breakfast should consist of a protein source (i.e., milk), a carbohydrate source (i.e. biscuits) and a fat source (i.e. nuts). For variation, you can replace cow’s milk with goat milk, yogurt (low-fat, goat, or vegetable) and plant-based milk (preferably sugar-free and enriched with vitamin D and calcium).

The biscuits or common bread can be substituted with whole grain versions, or with a mix of whole grains. It is important to consume the so called “good” fats such as dried fruit (also through spreads with a high content of dried fruit) or extra virgin olive oil, limiting saturated fats and sugars.

PHYSICAL ACTIVITY

Physical activity in childhood is essential for the proper development of the child in order to prevent the development of metabolic syndrome in adulthood. This does not refer to a single disease, but to a set of factors that put individuals at risk of developing cardiovascular disease, diabetes, etc., and which are linked to excessive fat, particularly abdominal fat, high blood pressure, high triglycerides, and fasting blood sugar.

Physical activity can prevent this condition and allows you to ensure proper development of muscle mass, maximize bone growth, and compensate for the subsequent loss associated with aging. In addition to having an important role in physical growth, exercise is also very important for cognitive development.

The right amount of physical activity also contributes to the strengthening of the immune system, as described in the literature and in the book “Longevity Begins in Childhood” by Professor Valter Longo (forthcoming in English).

According to the guidelines of the World Health Organization, children should practice at least 60 minutes of moderately to intense daily physical activity, accompanied by exercises to strengthen the musculoskeletal system at least 3 times a week. Performing activities for over 60 minutes, also through day-to-day play activities, further improves the psychophysical health of the child.

by the Fondazion Valter Longo’s Editorial Staff in collaboration with the Create Cures Foundation                    September 25^th, 2022

Experts have identified both simple and effective nutritional plans to fight cardiovascular diseases, which can be implemented by most people, without having to face overly drastic changes in their habits.

Clinical Studies

Over the last few decades, ample scientific research has been conducted to identify the most suitable dietary strategies in cases of cardiovascular diseases. Initially, the trials were conducted on Rhesus monkeys, who share 93% of their DNA in common with humans and suffer from our same diseases (diabetes, tumors, and cardiovascular diseases). Two studies analyzed the impact of a 30% calorie restriction on diseases and longevity.

The two studies were carried out at two different institutions: the US National Institute of Aging (NIA) and the University of Wisconsin. The research conducted at the NIA showed no substantial differences in the causes of death (whether they were cardiovascular diseases, amyloidosis, and tumors) and general health deterioration between the group of monkeys subjected to calorie restriction and the control group that followed a ” healthy ” diet (made up of plant-based proteins and fish, plus 5% fat, 5% fiber and 3.9% sucrose, vitamins and minerals – eating only twice a day, with a predetermined amount of food based on age and body weight). In the trial carried out in Wisconsin, however, the monkeys subjected to calorie restriction saw their mortality rate halved compared to the control group that continued to eat “normally” (namely milk proteins, 10% fat, 5% of fiber and 28.5% sucrose – eating as much as they wanted, to exemplify the typical Western diet).

Subsequently, numerous clinical studies were conducted on humans. The first investigations analyzed the Mediterranean diet’s association to a reduced incidence of various diseases, including cardiovascular ones. Some studies have found that consuming olive oil and nuts is associated with a lower incidence of cardiovascular events (heart attack, stroke, etc.). Other research has studied the intake of healthy fats found in vegetables and fish. Later studies then investigated calorie restriction’s relation to reduced inflammatory states and markers associated with cardiovascular disease.

The Positive Effects Of The Fasting-Mimicking Diet

Clinical tests conducted on hundreds of patients have revealed that cycles of fasting-mimicking diet determine positive effects on the main risk factors and markers linked to cardiovascular diseases, especially in subjects that have the highest predisposition. Body fat is reduced, namely abdominal fat, without loss of muscle mass; blood pressure is lowered to adequate levels (- 6 mmHg); fasting blood sugar also drops; triglycerides are reduced (- 25 mg / dl); the “bad” LDL cholesterol drops to normal values ​​(- 20 mg / dl); C-reactive protein levels (associated with inflammation and cardiovascular diseases) are reduced, as well as those of the insulin-like growth factor IGF-1.

Suitable Nutrition In The Presence Of Cardiovascular Pathologies

The following recommendations are the result of many clinical investigations, in which researchers have conducted tests on hundreds of patients, in order to identify a tailor-made dietary strategy aimed at preventing and treating cardiovascular diseases. As far as prevention is concerned, experts recommend following a pescatarian diet, combined with daily physical activity. In addition, with your doctor’s approval it is possible to adopt a fasting-mimicking diet, whose frequency will be based on your state of health. In cases of overt cardiovascular problems, experts recommend implementing the following nutritional strategy: eliminate meat intake (red and poultry) and replace it with fish (2-3 times a week); avoid dairy products; limit your protein intake based on your weight (0.7-0.8 g per kilo/ 0.31-0.36 g per pound per day); eat lots of vegetables and legumes; reduce white pasta and bread, preferring whole grains (less than 100 grams / 3.5 oz per day); consume about one fruit a day; reduce sugar intake to less than 10 g per day; season with raw olive oil (about 80 g / 6 tablespoons per day); consume nuts (about 30 g / ¼ cup per day); consume food within a 11-12 hour window; if your BMI (body mass index) is equal to or greater than 25, and therefore falls within the overweight category, eat twice a day, plus a snack; exercise every day. An important recommendation is to always consult your doctor when considering any dietary strategy. Conventional therapies (drugs and surgery) can be integrated with a specific nutritional plan.

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