Posted on

GUIDELINES VS. REALITY IN HOSPITAL DIETS

In recent years, studies have focused on the correlation between food and disease. Many scientific studies show that certain foods can have negative side effects in cancer patients, even increasing the risk of relapse in some cases. Nevertheless, cancer patients are often served these “bad” foods during hospital stays. Various investigations analyze how a proper diet instead can have a positive effect on recovery. A recent statistical survey from the Karolinska Institute in Solna, Sweden, highlighted how following a correct diet, immediately after undergoing an operation, can speed up recovery and reduce medical costs for patients. Furthermore, a study published in “Plos One” in June 2019 demonstrated that the combination between healthy eating and physical activity are the main contributors in reducing the risk of premature death in post-operative cancer patients.

GUIDELINES VS. REALITY
There are real codified dietary guidelines for doctors and patients that can be used to learn about how a proper diet can complement cancer therapies. In particular, the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), released the “European Code Against Cancer.” This document included 12 ways to reduce the risk of cancer, as well as indications for a healthy diet: 1) consume whole grains, legumes, fruits, and vegetables; 2) avoid high-calorie foods (high in sugar and/or fat), preserved meats, red meats, salt-rich meats, and alcohol. Additionally, physical activity is recommended.

Another example of guidelines is the report by the World Cancer Research Fund (WCRF) taken from the SmartFood of the IEO-CCM Foundation (European Institute of Oncology and Monzino Cardiology Center), “Ten useful recommendations for prevention cancer through diet and lifestyle.” This report examines how a healthy diet, along with physical activity, can prevent, manage, and treat many diseases.

However, many hospitals have yet to take these indications into account. In reality, they offer a “bad” diet with inflammatory foods and pre-packaged menus that are equal for all patients, even cancer patients. For example, they offer to patients ham or cheese with mashed potato flakes -that can increase blood glucose- and products that are processed and not recommended by the guidelines mentioned above. Furthermore, given that cancer patients are often not given dietary indications when discharged, it is possible that this poor diet will be even worse at home and thus negatively affect their health condition. Not to mention, hospitals have many vending machines with products that are not recommended for cancer prevention, such as snacks and sugary drinks.

GOOD EXAMPLES IN ITALY
In Italy, there are hospitals that have been implementing new ideas. One of these is the EAT Projects (Teen Food Education) Sustainable Nutrition promoted by the San Donato Group Foundation. Here patients (cancer patients, major intestinal surgery patients, elderly, and subjects at risk of malnutrition) are followed by a nutritionist or dietitian or receive ad hoc dietary indications from the staff. Likewise, in the resignation letter there are personalized dietary indications, developed on the basis of diagnosis and course of disease.

On the other hand, the Sant’Orsola Polyclinic in Bologna launched the CRUNCH project (United Kitchen and Catering in Clinical Hospital Nutrition) where a team of chefs, dieticians, and nutritionists, in collaboration with the Clinical Dietetics department and other operative units, create the patients’ diet, combining nutrients, taste, and innovation. They keep in mind cancer patients (reducing animal products and increase vegetables and legumes) and patients suffering from dysphagia (swallowing problems whose foods have to be made soft but without losing flavor).

Another example is the “Chef in the Hospital” program at the Mantua Hospital. Here the menus and dishes are prepared by nutritionists and starred chefs that create healthy and tasty dishes. Additionally, they replace sugary drinks with water and other sugar-free drinks, and implement an information campaign for parents and employees about proper eating habits.

SOURCES:
1) Karavasiloglou N, Pestoni G, Wanner M, Faeh D, Rohrmann S. – Healthy lifestyle is inversely associated with mortality in cancer survivors: Results from the Third National Health and Nutrition Examination Survey (NHANES III) – PLoS One (Jun 2019)

2) Codice Europeo Contro il Cancro – International Agency for Research on Cancer (IARC) World Health Organization (WHO) (data ultimo accesso 01.08.2019)

3) Diet, Nutrition, Physical Activity and Cancer: a Global Perspective – World Cancer Research Fund WCRF (data ultimo accesso 01.08.2019)

4) Dieci utili raccomandazioni per la prevenzione oncologica attraverso dieta e stile di vita – IEO (data ultimo accesso 01.08.2019)

Posted on

BROCCOLI CONTAINS THE MOLEUCLE THAT PROTECTS AGAINST CANCER

Eating vegetables is good for health, and certain ones protect against cancer development. These include cruciferous plants like broccoli, cauliflower, cabbage, savoy cabbage, and brussels sprouts, whose beneficial properties have already been previously studied. A new study analyzed how the reason why broccoli has protective properties against cancer is due to the presence of a molecule that is capable of turning off the gene involved in cancer onset. The study was carried out at the Harvard Medical School in Boston, USA, and published in May 2019 in the journal “Science”.

ANTI-CANCER ENZYME IDENTIFIED
This “magical” molecule is indoble-3 carbon (I3C). This natural substance can activate PTEN, a tumor suppressor gene that guards and protects cells against the WWP1 oncogene, an enzyme that can cause the onset of tumors wh. Ten in abundance. The researchers carried out the investigation in the laboratory using samples of human cells and mice models. Through biochemical analysis and computer simulations, they were able to identify the various molecules involved in the process. In particular, they observed how the I3C molecule found in crucifers is capable of turning on control systems against the growth and proliferation of cancer cells, such as the onco-suppressor PTEN.

The researchers managed to activate PTEN (“cell guardian”) by blocking WWP1 (“bad switch” that keeps PTEN turned off) specifically due to the I3C present in broccoli. This led to a size and weight reduction of the tumor. The study mainly focused on prostate cancer, but experts believe that the approach would show similar effects against other types of cancer, such as breast and liver cancer, where the WWP1 oncogene is very abundant.

FUTURE REASEARCH
The amount of broccoli that would be required to see these effects is 7 kg, but the study laid the foundation for new clinical trials that can look into developing the compound in its pure form at the pharmacological level. The molecules found in plants can serve as preventive methods in the fight against cancer.

SOURCES
Lee YR, Chen M, Pandolfi PP et Al. – Reactivation of PTEN tumor suppressor for cancer treatment through inhibition of a MYC-WWP1 inhibitory pathway – Science (2019 May)

Posted on

THE PLANT DIET TO SAVE THE PLANET

To counteract the effects of global warming and the emission of greenhouse gases, it is necessary move towards a plant-based diet: less red meat and more fruits and vegetables. This is the latest warning from the Intergovernmental panel on Climate Change (IPCC), part of the UN Scientific Committee, which released the report “Climate Change and Land” in August 2019.

EATING LESS RED MEAT IS GOOD FOR THE ENVIRONMENT AND OUR HEALTH
Experts suggest a vegetarian or vegan diet in order to save our planet, while having positive effects on our health, as well. The current food systems around the world are no longer sustainable, given that the intensive exploitation of arable land is responsible for 30% of total global emissions. In fact, the report mentions that 50% of total methane emissions, one of the most harmful greenhouse gases, is derived from pastures for cattle breeding and rice paddies. For this reason, it is advised to reduce the consumption of red meat.

To reduce greenhouse gas emissions, it would be enough to change our dietary habits toward healthy and sustainable diets, based on whole grains, legumes, fruit, vegetables, nuts, and seeds. In addition, adopting a plant-based diet would help close the gap between industrialized and poor low-income countries. In industrialized countries, 2.5 in 10 individuals are obese (2 billion worldwide); in low-income countries, 1 in 10 individuals suffer from malnutrition (over 820 million worldwide).

GLOBAL CHANGES CAN SAVE THE PLANET
The extensive exploitation of arable land (approximately 72% of total land surface) to meet food demands to an increasing world population leads to both increasing and decreasing temperatures. In fact, in the last century the exploitation of land has quadrupled the world population from 1.9 to 7.7 billion and contributed to erosion, soil impoverishment, and deforestation. These are risks we can no longer take, since they could potentially lead to desertification. It is therefore urgent to make changes in the processes of food production and food consumption, “free” millions of hectares of land, and reduce CO2 emissions by up to 6 billion tons every year.

It is vital that changes be made to the current food system (from the entire supply chain to food production and consumption) as it generates around 25-30% of all human greenhouse gas emissions. Additionally, greenhouse gas emissions are leading to heat waves that have caused a 1.2C rise in global temperatures compared to the levels recorded in the pre-industrial age. Experts state that exceeding 1.5C would create even more severe consequences. It is safe to say that managing the eating habits of the entire world population should be an important political goal, not only to save the planet but to have a healthier population overall.

SOURCES
The Intergovernmental Panel on Climate Change IPCC – Climate Change and Land – An IPCC special report on climate change, desertification, land degradation, sustainable land management, food security, and greenhouse gas fluxes in terrestrial ecosystems

Posted on

PHYSICAL ACTIVITY AS ADULTS: IT’S NEVER TOO LATE

This is good news for those who never practiced sports as kids and want to start in older age. According to new scientific research conducted at the National Cancer Institute in Bethesda, Maryland, there are significant health benefits to exercising, even if starting in adulthood.

MOVING IS GOOD AT ANY AGE

This was shown by the results of the new American study published in the Jama JAMA Network Open in March 2019: playing sports or participating in physical activity is good for health, regardless of the age you start, whether it is during adolescence or adulthood. The beneficial effects range from a decreased risk of mortality linked to cardiovascular diseases and cancer, to decreased risk of infections in general. In this study, American researchers analyzed data from 315,000 adults aged between 50 and 70, and reviewed their habits and physical activity over different periods of life: as teenagers (15-18 years), young adults (35-39), and adults (40-61).

The data showed that the most active individuals (i.e. those who engaged in regular physical activity during each period of their life) presented a lower risk of all-cause mortality (cardio-vascular disease and cancer), compared to inactive individuals. In particular, those who practiced sports or physical activity since adolescence presented a lower risk of death, ranging between 29% and 36%. The striking data is that participants that were only active as adults (40-60 years), but sedentary during adolescence, also presented a lower risk of mortality of 32% to 35%, compared to individuals who were inactive throughout all stages of life.

SCIENTIFIC EVIDENCE OF THE BENEFITS OF PHYSICAL ACTIVITY

Previous studies have analyzed the benefits of physical activity carried out for a short period of time during adulthood, which is the primary and secondary prevention of cardiovascular diseases, respiratory disease, diabetes, cancer, neurological, and psychiatric problems. This was the first study to analyze how exercise can be associated with an increased risk of mortality at different stages of life. In fact, research carried out at the National Cancer Institute in Bethesda showed that starting to play sports or exercising as adults protects against the risk of cancer and cardiovascular diseases, similarly to having started at a young age. Now let’s get to those workouts!

SUGGESTIONS FOR THOSE 60+ yrs. old

What are the recommended activities and the amount of physical activity for those over 60? Here are the recommendations from the American Heart Association to prevent cardiovascular diseases: 30 minutes of moderate aerobic activity, 5 days a week, for a total of 150 minutes; 25 minutes of vigorous aerobic activity, 3 days a week, for a total of 75 minutes; a combination of moderate and vigorous aerobic activity; or moderate to intense muscle strengthening activity at least 2 days a week. In particular, to lower blood pressure and cholesterol levels, it’s recommended to do 40 minutes of moderate-intense aerobic activity, 3-4 times a week.

Among the most suitable physical activities are walking (preferably outdoors), swimming, cycling, postural gymnastics, and yoga. Running, in moderation, is also beneficial, as well as exercise in the gym to strengthen the muscles to improve endurance, and stretching to maintain flexibility.

SOURCES

  1. Pedro F. Saint-Maurice et Al. – Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality – March 8, 2019 – JAM
  2. American Heart Association – Recommendations for Physical Activity in Adults and Kids

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: [email protected] or + 39 02 2513 8307

Posted on

IRISIN: THE SPORT HORMONE AGAINST ALZHEIMER’S

Alzheimer’s disease is a neurocognitive disorder that causes a slow and progressive decline in some specific intellectual abilities. It can manifest in short-term memory loss, as well as impaired reasoning, difficulty in managing complex activities, poor judgment, language impairments, and the inability to recognize common objects and faces.

The scientific world is constantly looking for solutions to mitigate its effects and find a definitive cure, and numerous clinical trials are still ongoing. Recently, a group of scientists led by Fernanda de Felice, a researcher from the Federal University of Rio de Janeiro, discovered that the irisin hormone could have protective effects on the brain from Alzheimer’s disease and dementia in general.

IRISIN AGAINST COGNITIVE DEFICIT

Irisin is produced by human muscle tissue during physical activity. Among the effects of this hormone is the conversion of white fat cells, one of the two types of adipose tissue, into brown fat cells: making lipid reserves more readily available for energy use. This physiological process would thus decrease the accumulation of body fat, and help fight obesity and diabetes.

On the other hand, the work carried out by Fernanda de Felice and her team, confirmed that irisin promotes the integrity of nerve cells, and prevents their degeneration. They led laboratory investigations on mice; and chemically blocked the hormone to analyze its effects on memory and synapses, despite injections of beta-amyloid, which can cause Alzheimer’s disease if it accumulates.  This allowed them to see how the memory of mice regressed in a similar way to sedentary mice, showing cognitive and memory deficits similar to those produced by Alzheimer’s. In the continuation of the experiment, irisin was administered into the mice and as expected, cognitive deficits disappeared.

This is why this hormone could represent an antidote against senile dementia, to prevent it or to stop an already ongoing cognitive decline. In fact, the observed results open doors to other possible studies about the interaction between molecular synthesis and the irisin cycle, which can reduce the effects of Alzheimer’s and other forms of dementia.

SPORTS REJUVENATE THE BRAIN

The work of Fernanda de Felice and her team supports a study published in Neurology, and carried out by James Blumenthal and other researchers from the Duke University Medical Center in Durham, North Carolina. According to this study, exercising regularly keeps the brain young. In particular, research has shown that practicing aerobic activities three times a week, such as brisk walking, running, swimming, or cycling, can rejuvenate the brain by about nine years.

The sample consisted of 160 individuals aged 65 and over who led a sedentary lifestyle, and  suffered from memory loss, decision-making, and mental organization problems (classic symptoms of cognitive decline and/or early Alzheimer’s). The subjects were divided into various groups and the intervention group was instructed to engage in physical activity. The groups that exercised 3 times per week (45 minutes of physical activity, divided into 10 minutes of warm-up and 35 minutes of treadmill running) showed improvements in cognitive functions and executive skills: the ability to decide, reflect, organize, and complete a task. The researchers also determined that these improvements are comparable to a 9-year brain rejuvenation. Further studies will be needed to better understand the relationship between physical activity, irisin, and cognitive skills.

SOURCES

  1. Fernanda de Felice et Al. – Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer’s models – Nature Medicine; January 2019
  2. James A. Blumenthal et Al. – Lifestyle and neurocognition in older adults with cognitive impairments. A randomized trial – Neurology, January 15, 2019

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: [email protected] or + 39 02 2513 8307

Posted on

WHAT TO EAT BEFORE AND AFTER PHYSICAL ACTIVITY

Consuming a healthy and balanced diet, and exercising regularly are among the foundations for living a long and healthy life, as well as contributing factors to overall wellbeing. The body needs energy to carry out daily activities or during sports and physical activity. What are the ideal foods to consume before and after a workout to ensure the greatest benefits?

WHAT TO EAT BEFORE EXERCISING
First of all, it is essential to eat properly before doing any physical activity. Exercising in a fasted state can cause hypoglycemia and hunger spikes, it increases the risk of fainting, and may even result in a muscle catabolism process that may put toxins in the bloodstream. Food taken in before playing sports or any other physical activity, even walking to work, is important because it is the body’s source of energy during these activities.

In general, nutritionists recommend a simple and light pre-workout meal (to avoid complex and prolonged digestion) with an adequate amount of nutrients, to ensure the right energy and nutritional intake. If you practice sports in the morning, for example, it’s recommended to have a quick snack before physical activity, and then have a rich and complete breakfast afterwards. Lunch should be consumed at least 3 hours prior to exercising to make sure it doesn’t affect the digestive process, and should be based on carbohydrates with a low glycemic index, such as whole grains and vegetables, and with minimal protein and fat to enhance both strength and endurance. If you exercise in the evening, have a snack (banana, walnuts, granola bar) about 2 hours before working out.

WHAT TO EAT AFTER EXERCISING
First of all, never skip a meal after physical activity. Nutritionists recommend consuming 30 grams of protein within 1-2 hours after each workout. Protein is essential for muscle recovery, and helps regenerate muscle fibers after physical activity. In fact, athletes should always consume healthy amounts of protein from various sources, such as fish, legumes, whole grains, and dairy products. Fats are also important for those who exercise, especially healthy fats like vegetable oil, dried fruits, nuts, and seeds. After exercising, the body gets rid of toxins and must replenish energy reserves, as well as restore damaged muscle tissue.

In the 15-30 minutes post-workout, the muscles are able to quickly absorb nutrients to synthesize new tissue and repair the damage caused by physical activity. This time frame is called the “anabolic window” (which gradually decreases within 2 hours), and some nutritionists recommend eating a protein snack immediately after a workout to regenerate the muscles. This is especially true for those who play sports at an intermediate to professional level. For those who simply want to lose weight and/or maintain a healthy weight, it is still recommended to take advantage of the increased basal metabolic rate and eat 1 or 2 hours after exercising. In any case, it is good to consult a nutritionist to evaluate your situation and choose an appropriate diet.

THE IMPORTANCE OF HYDRATION
Another fundamental issue is hydration: replenishing fluids lost during physical activity, especially on hot and sunny days. The risk we face is dehydration which, in addition to decreasing athletic performance, can be harmful to the body. It’s advised to drink water before, during, and after training, to replenish the liquids lost during the workout. If necessary, it can be useful to consume water rich in mineral salts and/or saline supplements in moderation.

SOURCES

  1. Arem H. et Al., “Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship”, JAMA Intern Med. 2015 Jun;175(6):959-67. doi: 10.1001/jamainternmed.2015.0533
  2. Paddon-Jones D, Rasmussen BB. “Dietary protein recommendations and the prevention of sarcopenia” Curr Opin Clin Nutr Metab Care – 2009 Jan;12(1):86-90. doi: 10.1097/MCO.0b013e32831cef8b

  3. Kumar V. et Al. “Age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise in young and old men” – J Physiol – 2009 Jan 15;587(1):211-7. doi: 10.1113/jphysiol.2008.164483. Epub 2008 Nov 10.

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: [email protected] or + 39 02 2513 8307

Posted on

New clinical study on the combination of fasting diet and chemotherapy

New research combines the Fasting Mimicking Diet (FMD) with adjuvant chemotherapy in patients with breast cancer.
The published study in Nature Communications was conducted in several hospitals in the Netherlands, in collaboration with Professor Valter Longo’s research team.
The results of this study are added to the pre-clinical ones and suggest, for the first time in patients, that FMD is safe and effective in combination with chemotherapy in women with early onset breast cancer.
Mice studies have shown that FMD cycles, combined with a wide range of anti-cancer therapies, can protect against the side effects of chemotherapy, inhibit the progression of a wide variety of tumors and increase the therapeutic efficacy of chemotherapy itself.
There are also some small clinical studies that have already assessed the potential of fasting to improve cancer treatment, and that have focused primarily on patient feasibility and treatment toxicity.
Proceeding in chronological order, the first published study concerns the collection by Professor Longo and his collaborators of data on ten people, who voluntarily chose to fast in conjunction with chemotherapy. The results suggest that fasting in combination with chemotherapy is feasible, safe and has the potential to decrease the side effects caused by chemotherapy. (1)

The second study, carried out by the University of Leiden, examined the feasibility of short-term fasting and its effects on chemotherapy tolerance in a homogeneous group of patients with ovarian or breast cancer. Fasting during chemotherapy was well tolerated and showed a reduction in side effects. (2)

A clinical study published by Professor Longo in 2016 saw 18 patients fasting on water alone for 24, 48 or 72 hours before platinum-based chemotherapy, and was conducted to evaluate their safety and feasibility in cancer patients.
The potential protective effects of 72-hour fasting compared to 24-hour fasting with breast, ovarian, uterine and lung cancer are visible. (3)

The second study, carried out by the University of Leiden, examined the feasibility of short-term fasting and its effects on chemotherapy tolerance in a homogeneous group of patients with ovarian or breast cancer. Fasting during chemotherapy was well tolerated and showed a reduction in side effects. (2)

The last article, preceding this, studied the feasibility and effects on the quality of life and the well-being of short-term fasting during chemotherapy in patients with gynecological cancer (ovary and breast). Short-term fasting during chemotherapy is well tolerated and appears to improve quality of life and fatigue during therapy. (4)

What does this study say?

131 patients with stage II or III breast cancer (HER2 negative) were recruited for this study. 65 of these were asked to adopt an FMD, starting 3 days before adjuvant chemotherapy. The remaining patients continued with their usual eating patterns.
Overall, these data are in agreement with previous studies, showing that FMD is safe and effective in addition to chemotherapy, at least in patients with a normal body mass index at the time of enrollment.
In addition, patients who followed FMD for multiple cycles of chemotherapy had improvements in the radiological response and were more likely to decrease cancer cells by 90-100%. In patients who have followed multiple FMDs, the damage induced by chemotherapy to the DNA of T lymphocytes is significantly reduced. This effect could be read as a “dose response”, i.e. as the number of FMD cycles increases in conjunction with the therapy, they increase the benefits.
As a general conclusion, FMD is safe in conjunction with chemotherapy treatments and has contributed to diminishing the adverse effects of the treatments themselves.

However, new and more detailed studies are needed to describe in detail the effect of FMD in this and other types of tumors.
Currently, there are several clinical studies underway to verify the safety and effects of FMD, in particular on the side effects of anti-cancer treatments and the enhancement of standard therapies. At the moment, no further information is available and we will have to wait for the conclusion of these studies.

SOURCES

  1. Safdie, F. M., Dorff, T., Quinn, D., Fontana, L., Wei, M., Lee, C., … Longo, V. D. (2009). Fasting and cancer treatment in humans: A case series report. Aging (Albany NY), 1(12), 988–1007.
  2. De Groot, S., Vreeswijk, M. P., Welters, M. J., Gravesteijn, G., Boei, J. J., Jochems, A., Kroep, J. R. (2015). The effects of short-term fasting on tolerance to (neo) adjuvant chemotherapy in HER2-negative breast cancer patients: a randomized pilot study. BMC Cancer, 15, 652.
  3. Dorff, T. B., Groshen, S., Garcia, A., Shah, M., Tsao-Wei, D., Pham, H., … Quinn, D. I. (2016). Safety and feasibility of fasting in combination with platinum-based chemotherapy. BMC Cancer, 16, 360.
  4. Bauersfeld SP, Kessler CS, Wischnewsky M, Jaensch A, Steckhan N, Stange R, Kunz B, Brückner B, Sehouli J, Michalsen A. The effects of short-term fasting on quality of life and tolerance to chemotherapy in patients with breast and ovarian cancer: a randomized cross-over pilot study. BMC Cancer. 2018 Apr 27;18(1):476. doi: 10.1186/s12885-018-4353-2.
  5. de Groot S, Lugtenberg RT, Cohen D, et al. Fasting mimicking diet as an adjunct to neoadjuvant chemotherapy for breast cancer in the multicentre randomized phase 2 DIRECT trial. Nat Commun. 2020;11(1):3083. Published 2020 Jun 23. doi:10.1038/s41467-020-16138-3

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: [email protected] or + 39 02 2513 8307

Posted on

PHYSICAL ACTIVITY AS THE ELIXIR OF LIFE

What is the secret to living longer? The most incisive factor is in our genes. We inherit longevity from our ancestors, through modified genes that protect against the risk of diseases related to aging. It’s quite common to find people with a high life expectancy within the same family tree. Genes help, but they are not enough. If we want to have a long and healthy life, we must have a healthy lifestyle and follow a well-balanced diet. The Mediterranean Diet is an excellent food model. However, if we want to go one step further in delaying the aging process and, thus, also reducing the risk of disease, it is necessary to add another fundamental aspect to our lifestyle: daily physical activity.

EXAMPLES FOR LONGEVITY

Several researchers have focused their attention on the analysis of centenarians: individuals who live to 100 years or more. The common denominator, in addition to a healthy diet, is always regular physical activity, even in old age. For example, the fishermen on the island of Okinawa, Japan, who never stop working and practice Tai Chi; in Loma Linda, California, the population walks often and trains in the gym; and in Costa Rica, individuals grow up doing physical labor. However, an example closer to home are the Sardinian shepherds who walk at least 8 km per day, going up and down the mountains; or in Calabria, where centenarians still walk to the olive groves.

THE OPTIMAL PHYSICAL EXERCISE TO LIVE LONGER

The secret to live up to 100 years, is to choose your favorite physical activity. In order to stimulate the body to optimize its physiological functions, as well as promoting muscle maintenance, it’s important to choose one that involves movement of the whole body for at least 5-10 hours a week, but without exceeding it. So what are the most suitable activities to keep us healthy and live longer? If we think that our ancestors, since prehistoric times, moved at a brisk pace across vast territories, we can assume that physical activity for the human body is the fast walk par excellence. The advice is to practice a steady and regular walk at a sustained pace, for at least 1 hour a day: going to the workplace on foot, getting off one or two stops earlier on the bus or metro, walking everywhere we would normally travel by car, avoiding elevators and escalators, etc.

We can also add an aerobic workout, such as cycling, swimming or running, which can be done for at least 30-40 minutes every other day, and for up to 2 hours on the weekends. After the first 10 minutes of aerobic exercise, one should begin to sweat. However, it’s better to ride a bike than to run because running can be too hard on your joints, especially if you are not athletically prepared. Using a  bike to get around town, as well as one at home to use every now and then is a good idea. Swimming is also a good alternative, although its beneficial effects in terms of longevity are still unknown. The most important thing is to stimulate and use your muscles every day, without exceeding so as to avoid damage.

HOW TO BEST PRACTICE PHYSICAL ACTIVITY AND WHAT TO EAT AFTER

Several studies link physical activity to longevity. That is, to increase your life expectancy, it’s important to practice moderate aerobic training, with movements that burn between 3 and 6 times more calories than when seated (3-6 MET), and with peaks of intense exercise (> 6 MET). The reduction in mortality is due to intensity and quantity: 150-300 minutes of moderate (300) or intense (150) aerobic activity. To strengthen the muscles, exercises (with or without weights) for an overload of 65-70% of the maximum load are advised. Finally, within 1-2 hours after each workout, it is essential to consume a meal that is low in carbohydrates, but contains about 30 grams of protein (to promote muscle growth).

SOURCES

  1. Valter Longo, “La dieta della longevità” – Vallardi 2016
  2. Peter Bowes, “Loma Linda: The secret to a long healthy life?” – BBC News, Loma Linda, California – (data ultimo accesso 19-04-2019)
  3. Buettner, “The Blue Zones, Second Edition Dan Buettner PDF 9 Lessons for Living Longer From the People Who’ve Lived the Longest” – National Geographic, 2012
  4. Gebel K. Et Al., “Effect of Moderate to Vigorous Physical Activity on All-Cause Mortality in Middle-aged and Older Australians”, JAMA Intern Med. 2015 Jun;175(6):970-7. doi: 10.1001/jamainternmed.2015.0541.
  5. Arem H. et Al., “Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship”, JAMA Intern Med. 2015 Jun;175(6):959-67. doi: 10.1001/jamainternmed.2015.0533
  6. Paddon-Jones D, Rasmussen BB. “Dietary protein recommendations and the prevention of sarcopenia” CurrOpin Clin NutrMetab Care – 2009 Jan;12(1):86-90. doi: 10.1097/MCO.0b013e32831cef8b
  7. Kumar V.et Al. “Age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise in young and old men” – J Physiol – 2009 Jan 15;587(1):211-7. doi: 10.1113/jphysiol.2008.164483. Epub 2008 Nov 10.

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: [email protected] or + 39 02 2513 8307

Posted on

THE TRUE WEIGHT OF OBESITY

More than four months have passed since the new Coronavirus SARS-CoV-2 was identified in China on January 9th2020, as the cause of the respiratory disease known today as COVID-19.

Since the beginning of the epidemic there are almost 4 million cases worldwide, with over 270 thousand deaths. Unfortunately, our country has been among the most affected, with almost 200 thousand cases confirmed since the beginning of the epidemic and over 30 thousand people have died.

Although the trend of infections and deaths has been improving for a few weeks, according to the WHO, the risk is still moderate for the general population, while the risk is still high for the elderly and people with chronic diseases.

In this article (CORONAVIRUS DATA AT HAND), we have already talked about how the coexistence of other pathologies (hypertension, diabetes, cardiovascular diseases, chronic respiratory diseases, in addition to oncological diseases) significantly increases mortality for COVID-19. These are diseases often related to obesity, and it is therefore not surprising that the course of this new infection was typically more serious and difficult in patients with excess weight.

OBESITY

Obesity is a condition characterized by excessive accumulation of body fat, caused in most cases by an unhealthy lifestyle, and mainly by the combination of unregulated nutrition (too much food and/or bad quality food) and absence of physical activity.

Technically, we considerit obesity when the ratio between the weight and the height in meters squared, i.e. the Body Mass Index (IMC) also known as BMI (from the English Body Mass Index), exceeds the value of 30 kg/m2. For example, a person who weighs 95 kg and is 1.7 m tall will have a BMI of 32.8 kg/m2: 95 kg/1.7m2.

Obesity is a major public health problem, both for the large number of affected individuals (1 in 10 people in Italy) and for its complications: cardiovascular diseases (especially stroke and heart attack), hypertension, diabetes mellitus type II, metabolic syndrome, some types of tumors (including colorectal, kidney, breast, prostate), musculoskeletal diseases such as osteoarthritis.

OBESITY AND COVID-19

According to several surveys, including those carried out in France and the USA, obese people who fall ill with COVID-19 need lung ventilation more often, that is, they fall ill more severely than normal weight people.

In the French survey, 90% of severely overweight people needed mechanical ventilation, and it was observed that the risk of hospitalization in intensive care increases with an increased BMI, a risk that in fact halves in patients with normal weight; in the New York study among ICU patients, over 40% were obese.

In fact, obese patients already start with breathing difficulties, given that the chest and abdominal fat compresses the lungs, reducing the ability to fill them with air. In general, obese patients also have a greater need for oxygen, since their body has a greater extension and requires more.

These patients therefore already start with a higher risk of contracting respiratory diseases, compared to normal weight patients. In fact, about 13% of obese subjects develop pathologies such as chronic bronchitis, asthma, emphysema or respiratory failure.

IMMUNE SYSTEM AND INFLAMMATION

In addition to the initial respiratory difficulties, obese subjects often have chronic inflammation (even of a low degree) and imbalances in the immune system.

In fact, fat represents a reserve of immune cells, including macrophages, which eliminate pathogens (such as viruses and bacteria), and T lymphocytes, which signal the presence of the infectious agents to the rest of the body.

In patients who have an excess of fat mass, therefore, there is a surplus of these immunity cells, which leads to a more intense immune reaction when they fall ill, a large “cytokine storm” (pro-inflammatory proteins).

It has been observed that the immune reaction can harm the patient more than the virus itself, and not surprisingly many drugs currently being tested are immunosuppressants, or anti-inflammatories. Consequently, it is easy to guess why obese patients have often shown a worse course.

CONCLUSIONS AND PRACTICAL ADVICE

In light of all these considerations, people with obesity should pay even more attention and strictly follow the government’s prevention measures to protect themselves from SARS-CoV-2 infection. It may also be useful to consult the nutritional guidelines drawn up by the Valter Longo Onlus Foundation on hygiene rules and food suggestions, to support the immune system and eat consciously.

In fact, in addition to the suggestions related to the prevention of Coronavirus, it is essential to make lifestyle changes to reduce excess fat, gradually returning your weight to normal.

This can be achieved by increasing physical activity (based on your state of health) and improving nutrition.

Even if gyms and sports centers are currently closed, it is possible to go for walks or bike rides if you have the opportunity to reach places that are not very polluted and not too crowded. Otherwise, you can also do some breathing and relaxation exercises in your home.

As far as nutrition, the suggestions proposed in “The Longevity Diet” reported in the following link remain valid, not only to normalize weight, but also to reduce the risk of developing various chronic diseases (such as cardiovascular and diabetes) which, in addition to being associated with a shorter and lower quality life, also increase the risk of getting COVID-19.

SOURCES

  1. http://www.salute.gov.it/portale/nuovocoronavirus/dettaglioContenutiNuovoCoronavirus.jsp?lingua=italiano&id=5338&area=nuovoCoronavirus&menu=vuoto
  2. http://www.salute.gov.it/portale/nuovocoronavirus/dettaglioContenutiNuovoCoronavirus.jsp?lingua=italiano&id=5351&area=nuovoCoronavirus&menu=vuoto
  3. http://www.salute.gov.it/portale/salute/p1_5.jsp?area=Malattie_endocrine_e_metaboliche&id=175
  4. https://epicentro.iss.it/obesita/epidemiologia-italia
  5. https://www.insalutenews.it/in-salute/covid-19-i-pazienti-muoiono-traditi-dal-loro-stesso-sistema-immunitario-parola-dordine-calmare-la-tempesta/
  6. https://www.ncbi.nlm.nih.gov/pubmed/32271993
  7. http://www.salute.gov.it/imgs/C_17_pubblicazioni_2386_allegato.pdf
  8. Vgontzas AN, Bixler EO, Papanicolaou DA, Chrousos GP. Chronic Systemic Inflammation in Overweight and Obese Adults. 2000;283(17):2235–2236. doi:10.1001/jama.283.17.2235
  9. Vgontzas AN, Bixler EO, Papanicolaou DA, Chrousos GP. Chronic Systemic Inflammation in Overweight and Obese Adults. 2000;283(17):2235–2236. doi:10.1001/jama.283.17.2235
  10. https://www.cdc.gov/coronavirus/2019-ncov/downloads/Huang-2019-nCoV-clinical-features-Lancet-1-24-2020.pdf
  11. https://www.nejm.org/doi/full/10.1056/NEJMc2010419
  12. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30566-3/fulltext

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: [email protected] or + 39 02 2513 8307