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Half a serving of dried nuts daily can help prevent weight gain and reduce the risk of obesity. These were the results from a large survey conducted in the US on health professionals, which aimed to find the association between changes in dried nuts consumption (including peanuts) and long-term weight changes. The study was published in the BMJ Nutrition, Prevention and Health (2019).

A 20+ YEAR STUDY
It was a large observational study with data from over a 20-year period on different groups of health professionals, from three independent cohorts: 28,000 men (Follow-up Health Study of Health Professionals, 1986-2010), 62,000 women (Nurse’s Health Study, 1986-2010), and nearly 56,000 young women (Nurse’s Health Study II, 1991-2011). All participants were from high SES backgrounds, healthy, and free of chronic diseases at baseline. Researchers followed the three groups for 20-24 years, monitoring health status, nutrition, and weight changes every 4 years. It was found that a 14g increase of dried nuts per day may be associated with a lower risk of weight gain by 2kg or more, and a 15% lower risk of obesity. It is also been recorded that adults gain approximately 0.5kg every year, on average.

DRY NUTS INSTEAD OF JUNK FOOD
As a result, experts recommend replacing half a portion of “junk food” (French fries, red and processed meats, snacks, sweets, etc.) with 14g of dried nuts per day: a simple trick to prevent long-term weight gain and reduce the risk of obesity. In fact, the regular consumption of dried nuts, in addition to its positive health benefits due to their vitamin and mineral content, help increase the sense of fullness because of their fiber content and “good” fats.

Sources:
Liu, X., Li, Y. Et al. – Changes in Nut Consumption Influence Long-Term Weight Change in US Men and Women – BMJ Nutrition, Prevention & Health (2019)

Many believe that when you reach a “certain” age it is necessary to decrease physical activity, especially if it involves heavy or demanding exercises, in order to avoid negative health consequences. Science, on the other hand, shows that physical activity is in fact what can extend the life expectancy of women over 70. This was shown by an American survey published in Circulation in January 2018.

DETAILS OF THE AMERICAN STUDY
This analysis was included in The Women’s Healthy Study that was approved by the IRB of the Brigham and Women’s Hospital at the Longwood Harvard Medical School in Boston, Massachusetts. It was carried out by a group of researchers who followed over 18,000 women 72 years old on average from 2011 to 2015. During the study period, the intensity and duration of physical activity was measured via a triaxial accelerometer that was given to participants. The device was sent to the research center for data analysis and then crossed with medical records, including death certificates, and the National Death Index, and compared with life expectancy. The study examined how women over the age of 70 who practice moderate to intense physical activity live longer than their sedentary counterparts or those who simply walk/do low intensity exercises. In fact, the mortality rate reduced by 60-70%.

TRY TO EXERCISE 150 MINUTES PER WEEK
The experts recommend approaching physical activity gradually and consistently, even and especially in old age. The international guidelines indicate 2.5 hours of physical activity per week divided into two days per week. Simply exercising one day isn’t enough to improve performance. The intensity of training must increase gradually, and be combined with body weight exercises and weight-lifting. If you are not experienced enough when you start, it is better to get help from a personal trainer, as well as have your doctor’s approval, especially if you suffer from certain diseases.

SOURCES

Lee IM et Al – Accelerometer-Measured Physical Activity and Sedentary Behavior in Relation to All-Cause Mortality -The Women’s Health Study – Circulation (2018 Jan)

Type 2 diabetes is characterized by bad eating habits and a poor lifestyle, which can result in hyperglycemia and ultimately in a chronic disease that requires insulin therapy. Is it possible to treat it at the dinner table?

SCIENTIFIC RESEARCH EXPLAINS HOW TO MAKE DIABETES REGRESS WITH DIET
A clinical study published in the journal The Lancet Diabetes and Endocrinology in March 2019 showed that the disease can be reversed with changes to eating habits. 300 patients were examined and followed up for two years. They were either obese or overweight, with a type 2 diabetes diagnosis of <6 years and not on insulin therapy. The participants were then divided into two groups: the first one received standard of care, with insulin, and the second received no drug therapy, but underwent nutritional changes instead. Specifically, a low-calorie diet was provided for a period of 12-20 weeks. At the end of the first cycle, various foods were gradually reintroduced back to the diet. Clinical data for this group of patients undergoing calorie restriction showed a total remission of diabetes. This was sustained in 1 in 3 subjects even in the two years post-study. In practice, 11% of the individuals who had followed the low-calorie nutritional intervention maintained a reduction in body weight of at least 15kg, and as many as 36% benefited from a complete remission of disease without having to take insulin therapy. Further analyses revealed that the percentage of remission increased to 64% in subjects who had maintained a >10kg weight loss. This underlines how important it is to maintain a healthy body weight to have long lasting results.

THE SOLUTION TO CURE DIABETES IS AVAILABLE TO EVERYONE
This study highlights how important it is to follow a healthy and balanced diet, both for the prevention of diseases and for their treatment (when pharmacological therapies are not needed and/or to support them and keep them from getting worse). As far as type 2 diabetes, the indications are to make simple changes to your diet. The following are a couple of rules that are easy to follow and implement: reduce or eliminate simple sugars, consume whole grains, meet protein requitements for your age, and consume vegetables daily (avoiding those with a high glycemic value). However, the best recommendation for diabetic patients is to get professional help from a doctor or nutritionist who can create an individualized diet plan, and to exercise daily.

SOURCES
Lean MEJ, Leslie WS, Barnes AC et Al. – Durability of a Primary Care-Led Weight-Management Intervention for Remission of Type 2 Diabetes: 2-Year Results of the Direct Open-Label, Cluster-Randomised Trial – The Lancet Diabetes & Endocrinol. 2019 Mar. 5

Romina Inès Cervigni, Scientific Coordinator of the Valter Longo Onlus Foundation, explains the mechanisms to extend life for another 14 years and prevent diseases.

Offering everyone the opportunity to live a longer and healthy life is the goal of the Valter Longo Foundation, founded by the internationally renowned scientist and bio gerontologist, Dr. Valter Longo. We asked Dr. Romina Inès Cervigni, nutritional biologist and Scientific Coordinator of the Foundation, to tell us about the best foods to eat to live a long and healthy life and prevent age-related diseases.

WHEN WAS THE VALTER LONGO FOUNDATION BORN AND WHAT ARE ITS OBJECTIVES?
The Valter Longo Foundation is a non-profit association founded in 2017 by Professor Valter Longo. Its goal is to give everyone the opportunity to achieve a healthy longevity, that is to reach a considerable age but in perfect health, disease-free, especially from age-related diseases: cancer, metabolic diseases like diabetes and obesity, CVD, autoimmune diseases like Chron’s disease, and neurogenerative diseases such as Parkinson’s and Alzheimer’s. The Foundation’s mission is divided into two sub-categories. The first one is health care via nutritional assistance which is one of my main responsibilities. We are nutritional biologists who base our advice on reliable scientific data and support patients suffering from various diseases, particularly from a nutritional point of view, and an established drug treatment. We try to improve their quality of life with nutrition. The second aspect of the mission is dedicated to raising awareness and educating the public on issues related to nutrition, healthy lifestyle, and overall wellbeing.

HOW MUCH DOES DIET AFFECT OUR QUALITY OF LIFE?
Many studies show that nutrition, physical activity, abstinence from smoking, and moderate alcohol consumption can make a quantitative difference. In fact, this can add 12 and 14 years of life for men and women, respectively. What we are referring to is healthy years that allow anyone to have a better quality of life even in old age.

WHAT ARE SOME EXAMPLES OF A HEALTHY DIET?
We are based on the Longevity Diet that was developed by Professor Valter Longo and taking advantage of the so-called 5 pillars of longevity: a multidisciplinary approach that included basic research from the laboratory, epidemiology, studies with large samples, clinical trials with an intervention and control group, and the examples of centenarians. By putting together the results of these different kinds of studies, it was possible to create the Longevity Diet.

In practice, it is a pLant-based diet, but not exclusively plant-based. It includes the consumption of fish two to three times per week, while keeping other protein sources from legumes, and consuming good fats derived from fish, such as mackerel, anchovies, olive oil, nuts such as walnuts, almonds, and hazelnuts.
Although carbohydrates are often frowned upon, they are very important and therefore part of the Longevity Diet. It is recommended to consume whole grains and complex carbohydrates and to limit sugar intake as much as possible, especially jams for breakfast or high quantities of fruit.

Foods rich in starch, such as pasta, bread, potatoes, and rice, should be limited, and combined with other foods rich in fiber. With the Longevity Diet, we are not saying eat less, on the contrary, we invite you to eat more, but transforming your habits. For example, instead of filling a plate with pasta only, add legumes and vegetables and reduce the amount of pasta. That way it looks like a plentiful dish that is both filling and satisfying.

Of course, these are general rules that should be adapted to every individual based on weight and age. For example, protein intake should be increased for individual over 75 to take into account physiological changes that require a higher protein intake.

WHAT ROLE DOES FASTING HAVE IN NUTRITION?
Fasting has always been part of life. From a nutritional point of view, it is potentially very important because it allows out bodies to take a break and activate all those survival mechanisms that are present in our cells in response to periods of fasting. In particular, fasting triggers autophagy, a process in which cells eat themselves and get rid of old and damaged parts. In this way, cells clean themselves inside out, and when fasting periods are over, they simply begin to rebuild. Fasting is thus important when it is associated with the practice of refeeding. As described earlier, there are general mechanisms of fasting. Timing should be clear and defined, which can range from a few hours to a few days. It is also necessary to take into account the age of the individual and the presence of any diseases.

WHAT IS DAILY FASTING?
Daily fasting is important both in the Longevity Diet and in fasting. Anyone can do it, even children because it concerns the 12 hours that pass between dinner and breakfast. A good habit, for example, is to have dinner at 8pm and have breakfast at 8am. Many people already follow this habit because it is quite simple and easy to implement. However, it is not always possible to train regularly, just think of the months spent in quarantine. Therefore, I always suggest to be active, and insert a routine into your daily life that includes physical activity: taking the stairs instead of the elevator, or walking places instead of driving. This can potentially help you reach 100.

It is also important to abstain from smoking. In regard to alcohol, there are recent studies that show negative health effects both in those who do not drink at all, and those who drink too much. The moderate consumption of alcohol is equivalent to five 125ml glasses per week and is associated with an extended life. However, it is always better to drink slowly and during meals.

HOW MUCH DOES NUTRITION PLAY A ROLE IN THE TREATMENT OF ALZHEMIER’S?
It Is enough to say that Alzheimer’s is often referred to as “Type 3 Diabetes.” Type 1 diabetes is autoimmune; Type 2 diabetes often develops in adulthood as a result of weight gain; and then there is Type 3 diabetes. Although not properly recognized as such, Alzheimer’s is associated with increase in blood glucose and a daily and constant excess of sugar and starch. Pasta, bread, and fruit are healthy options in themselves, but no longer healthy when they are consumed in excess and without fiber. Amount other things, the issue is not only related to hyperglycemia. In fact, Alzheimer’s has been described as a room with 36 holes. These holes stand for 36 different mechanisms that can affect the onset of Alzheimer’s, of which only 6 mechanisms or holes are known. Another risk factor is the intake of heavy metals such as mercury found in tuna and swordfish, especially because it can accumulate in late fish that often live for along time. My advice is to not consume these regularly, at most once every two weeks or once a month.

Article published in DiLei.

Individuals who practice high levels of physical activity have a lower risk of developing lung and colorectal cancer, as well as being more likely to survive if they do get sick, when compared to sedentary individuals. This study was conducted by a team of researchers at the Johns Hopkins School of Medicine in Baltimore, USA, and it was published in the journal “Cancer” in May 2019.

THE LARGEST STUDY CONDUCTED TODAY
The research involved a large sample of 49,143 cancer-free adults aged 40-70 and that underwent stress tests for an average of 7.7 years, from 1991 to 2009. This Henry Ford Exercise Texting cohort was treated at the Henry Ford Health System in Detroit in Michigan, USA, and it was composed of 46% female, 64% Caucasian, 29% Black, and 1% Hispanic, 46-61 years, on average.

Participants performed physical tests classified into two categories: 1) the Corticotropin Releasing Factor (CRF), which indicates cardiorespiratory fitness; 2) the MET, the unit of measurement of physical exertion equivalent to the consumption of O2 at rest. The collected data was analyzed against outcomes of lung and colorectal cancer from a register of the National Death Index regarding cancer and all-cause mortality.

The data revealed that individuals who practiced high levels of physical exercise at the beginning of the survey had a significantly lower risk of developing lung or colorectal cancer than sedentary patients: 77% less for lung cancer and 61% less for colorectal cancer, respectively. In addition, individuals, who exercised but developed lung cancer, had a 44% lower risk of dying from the disease. Those who developed colorectal cancer and exercised had an 89% lower risk of dying from the disease.

Nevertheless, further studies with larger samples are needed. In fact, researchers state that further research is essential to confirm the validity of the results and to determine whether exercise can influence cancer risk and mortality.

FONTI


Catherine Handy Marshall MD et Al. – Cardiorespiratory fitness and incident lung and colorectal cancer in men and women: Results from the Henry Ford Exercise Testing (FIT) cohort – Cancer (May 2019)

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)

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)

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