Age Gracefully and Live to 100
The idea of healthy longevity has become popular recently.
As a rural GP, I sometimes see patients in their 100's and it always fascinates me. I ask them lots of questions about their diet, exercise and life experience. Sadly my time is mainly consumed by treating symptoms and disease, rather than investing in longevity.
Driven by similar curiosity Dan Buettner, a National Geographic explorer and author struck out on a quest in 2000 to find the lifestyle secrets to longevity. His book “The Blue Zones solution” is worth a read, if you are in doubt about the benefits of long life.
Hippocrates wrote in 440 B.C, “ Let thy food be thy medicine and medicine be thy food”
How important is food for good health?
While this concept is highly debated, many recent studies have demonstrated the wisdom in this statement and how monitoring the quality and type of foods is crucial for good health.
Earlier in my journey in Functional medicine, I came across the research of Dr Valter Longo, Professor of Gerontology and Biological Sciences at the University of Southern California. Dr Longo is the author behind “The Longevity Diet” I was so impressed with his work, that both me and my husband John were convinced to try his Fasting Mimicking Diet. And this was our first step into fasting.
What was the common denominator nutrition pattern for good health? The most striking benefit from studies across species is the limiting of diet or fasting.
The researchers found that the ‘longevity diet’ includes:
A legume and whole grain-rich pescatarian or vegetarian diet
30% of calories from vegetable fats such as nuts and olive oil
A low but sufficient protein diet until age 65 and then moderate protein intake
Low sugar and refined carbs
No red or processed meat
Limited white meat
12 hours of eating and 12 of fasting per day
Around three cycles of a five-day fasting-mimicking diet per year
The researchers further noted that, rather than targeting a certain number of calories, diets should aim to keep BMI under 25 and maintain ideal sex and age-specific body fat and lean body mass levels.
Plant-based diets are also associated with lower inflammation levels according to many studies. This is important as inflammation is the base of many diseases.
Buettner details the researchers' findings on what all the 'Blue Zoners' share when it comes to their diet. Here's a taste:
Stop eating when your stomach is 80 percent full to avoid weight gain.
Eat the smallest meal of the day in the late afternoon or evening.
Eat mostly plants, especially beans, and eat meat rarely, in small portions of 3 to 4 ounces. 'Blue Zoners' eat portions this size just five times a month, on average.
Drink alcohol moderately and regularly, i.e. 1-2 glasses a day.
Would you like to find out more about the Lantern Clinic? You can book a FREE discovery call with Dr Margarita below.
