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 nutrizionisti@fondazionevalterlongo.org.

?? Dieta mima-ayuno: La restricción calórica que puede hacer que las personas sean biológicamente más jóvenes

 ¿Reducir la edad biológica y disminuir el riesgo de desarrollar enfermedades como el cáncer, diabetes y enfermedades cardiovasculares? 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:  nutrizionisti@fondazionevalterlongo.org

Consuming a plan-based diet is important in order to combat global warming and offset greenhouse gas emissions. This means eating less red meat and, instead, consuming more fruits and vegetables. This is the warning from the Intergovernmental Panel on Climate Change (IPCC), the UN scientific committee, which released the report Climate Change and Land in August 2019.

EATING LESS MEAT IS GOOD FOR THE CLIMATE AND OUR HEALTH

Experts suggest a vegetarian or vegan diet not only to save our planet, but also to protect our health and wellbeing. The current global food system is no longer sustainable from an environmental point of view, given that the intensive exploitation of arable land is responsible for 30% of global emissions. In fact, the report highlights that 50% of total methane emissions, one of the most harmful greenhouse gases, comes from pastures for cattle breeding and rice fields. Hence the advice to reduce red meat consumption.

In order to reduce greenhouse gases, eating habits around the world have to become healthier and we need to move towards more sustainable diet, including whole grains, legumes, fruit, vegetables, nuts, and seeds. The disparity in obesity and malnutrition rates between industrialized and poor countries also needs to be taken into account: 2.5 out of 10 people are obese (about 2 billion worldwide) and 1 in 10 are malnourished (more than 820 million people worldwide), respectively. Adopting a plant-based diet would thus help smooth out these differences, as well as reduce the intensive exploitation of arable land.

GLOBAL CHANGES CAN SAVE THE EARTH

The exploitation of arable land (reaching close to 72% of total land surface) is implemented to supply food to the ever-increasing world population, but it also causes an excessive rise in temperatures, and can lead to a reduction in arable land at the same time. In fact, in the last century, the intensive exploitation of land, which has quadrupled the world population from 1.9 to 7.7 billion, has also contributed to erosion, soil impoverishment, and even deforestation. These are risks we can no longer take, since at this rate we could quickly reach desertification. It is therefore urgent to take a turnaround in food production and consumption, to “free” millions of hectares of land, and to reduce CO2 emissions by up to 6 billion tons every year.

The entire supply chain, from food production to consumption, generates about 25-30% of all human greenhouse gas emissions. Therefore, it is vital to change our eating habits. In addition, the emission of greenhouse gases is leading to heat waves that have led to a rise in temperatures of 1.2 ° C compared to the levels recorded in the pre-industrial age. Experts have warned that exceeding 1.5 ° C would lead to even more serious damages in the climate than the current ones we have  already seen.

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”

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)

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

By Fondazione Valter Longo Editorial Staff in collaboration with the Create Cures Foundation

Since ancient times, philosophers and scientists have attributed an important role to nutrition for personal care and health. This is because the quality and frequency of the foods we consume influence our state of health or sickness. Today this is proven by abundant scientific evidence.

Acquiring awareness about our food choices, understanding how much, when and what to eat, is one of the most powerful, sure-fire, and effective ways of extending the body’s functional capabilities and slowing down aging.

Professor Valter Longo’s latest article, published in the prestigious “Cell” ¹ journal, describes the Longevity Diet as the result of years of studies that consider various dietary aspects, from the composition of foods and calories consumed to the duration and frequency of the fasting periods, all analyzed in different living species starting from bacteria and working up to humans.

What emerged from these studies is that the increased activity of some hormones, factors, and genetic pathways caused by the intake of proteins or sugars are associated with accelerated aging and/or age-related diseases. However, continuous, intermittent, or periodic dietary intervention can regulate these pathways by generating effective coordinated responses against them both in the short and long term.

The analysis focused on evaluating popular diets such as total calorie restriction, the high-fat, low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.

A slight caloric restriction, which generally coincides with a reduction in sugar, starch, saturated fat, and protein intake, is effective in promoting longevity as it encourages regeneration and protection processes in the body. These mechanisms, which appear to be the same as those associated with fasting, allow for reduced inflammation at a systemic level and help prevent chronic diseases such as diabetes, cardiovascular disease, autoimmune diseases, and tumors².

The ketogenic diet and other low-carbohydrate diets have also been studied for a long time in humans: compared to a balanced diet, they do not appear to be more effective in regulating the body mass index (BMI), cholesterol and fat levels in the blood, as confirmed in a recent meta-analysis that examined low-calorie, low-fat or high-carbohydrate diets³.

Vegan diets are found to be beneficial in the fight against aging and disease, as they reduce growth factors and lower insulin levels, along with increasing sensitivity to it. However, they are not on a par with the vegetarian or pescetarian diet, since the latter also manage to prevent the risk of bone fractures resulting from increased fragility, common in vegan subjects who disregard integration⁴.

Furthermore, a relatively high carbohydrate diet, in the absence of obesity and insulin resistance, is ideal because moderately high consumption of complex carbohydrates can help reduce frailty, particularly in the elderly, providing energy without increasing insulin and activating the glucose signaling pathways.

The analysis then moved on to different forms of fasting, including intermittent fasting (frequent and short-term) and periodic fasting (two or more days of fasting or diets that simulate fasting).

Whilst intermittent fasting appears to have beneficial effects, it is no better than mild calorie restriction for reducing weight and body fat or risk factors associated with disease. A 11-12 hour daily fast seems to be the perfect compromise, as it has the same efficacy, adherence, and risk of side effects⁵.

Periodic fasting is also emerging as an alternative to intermittent fasting, as it can be applied at regular intervals and combined with drug therapies for the treatment of certain diseases such as cancer⁶.

The fasting-mimicking diet, on the other hand, was developed to increase adherence, applicability, and safety of periodic fasting, but also to seek out the nutrients capable of intensifying the benefits associated with fasting for 3 days or more.

Disease risk markers such as insulin levels, C-reactive protein (inflammation marker), insulin-like growth factor 1 (IGF-1), and cholesterol, are influenced by diet composition, as well as by fasting. For these reasons, the final part of the study was focused on specific dietary factors and components, involved in different genetic pathways for regulating longevity.

The Longevity Diet is characterized by a slight caloric restriction and the diet includes a selection of specific components, based on age, sex and health condition. It therefore represents a valid additional tool to standard treatments and a preventive measure with regards to the development of diseases and maintenance of health in old age.

The pillars on which it is based now constitute a common determining factor for longevity and a stimulus to change our habits, as they suggest that we:

• prefer a medium-high intake of complex carbohydrates and healthy fats, and a limited but sufficient quantity of proteins, mainly vegetable origin (to be modified in qualitative and quantitative terms in the case of subjects over 65 or in children).
• adopt a daily night fast of 11-12 hours interspersed with annual 5-day cycles of the fasting-mimicking diet.
• maintain a BMI below 25 and the recommended body fat and abdominal circumference according to gender and age.

In summary, we propose that the Longevity Diet is a valuable addition to standard health care and that, when adopted as a preventative measure, it could help avoid morbidity, by supporting health all the way into old age.

SOURCES

1. Longo V.D. et al.; Nutrition, longevity and disease: From molecular mechanisms to interventions; Cell. 2022 Apr 28;185(9):1455-1470.
2. CW CHeng et al.; Prolonged Fasting Reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression; Cell Stem Cell, 2014
3. Lopez-Espinoza et al.; Effect of a Ketogenic diet on the nutritional parameters of obese patients: a systematic review and metanalysis. Nutrients 2021; 13, 2946.
4. Tong, T.Y.N. et al.; Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020; 18, 353
5. Deying Liu, M.D., et al.; Calorie Restriction with or without Time-Restricted Eating in Weight Loss; N Engl J Med 2022; 386:1495-1504
6. Longo, V.D. et al.; Intermittent and periodic fasting, longevity and disease. Nat. Aging 2020; 1, 47–59

by Fondazione Valter Longo Onlus in collaboration with the Create Cures Foundation

Iron is an essential mineral that performs important functions. It is involved in the synthesis of hemoglobin, a protein that carries oxygen in the blood. Iron is necessary for the formation of two other proteins: myoglobin, which constitutes the structure of the muscles, and collagen, with a structural function in our tissues. Iron is always bound to specific proteins: hemoglobin in the blood, myoglobin in the muscles, hemosiderin in the liver, ferritin in the intestine, etc.

THE IMPORTANCE OF IRON FOR OUR BODY

Iron participates in the processes of cellular respiration and constitutes the oxygen reserve for our muscles, guaranteeing their efficiency and performance even under stress. The supply of iron, in fact, provides us with energy, ensuring the strength to carry out physical activity and sport. In addition, iron is also involved in the metabolism of nucleic acids and in the activity of some important enzymes, like the prosthetic group.

Another important function of iron is linked to the synthesis of neurotransmitters, including serotonin, dopamine, and noradrenaline. In addition to muscles, therefore, our nervous system also needs iron. It helps concentration and promotes learning, as well as being essential for ensuring a good mood. Finally, iron protects us against disease, as it strengthens the immune system and supports us in countering oxidative stress and cellular aging.

THE DIFFERENT FORMS OF IRON IN THE BODY

Iron in our body is present in two forms: 1) heme iron, linked to hemoglobin in the blood or to myoglobin in the muscles; 2) non-heme iron, bound to storage proteins like ferritin in the intestine. Hemic iron is the most bioavailable form, that is, it is more easily assimilated by our body. Non-emic iron, on the other hand, is less easy to metabolize.

Heme iron constitutes 75% of the iron present in the human body, bound to hemoglobin in the blood for 65% and to myoglobin in muscles for 10%. Non-heme iron, on the other hand, amounts to 20-25% and is present with a storage function in the liver, spleen and bone marrow, linked to ferritin and hemosiderin. Iron is also present in small quantities in transferrin and in some intracellular enzymes.

DAILY AMOUNT OF IRON AND DEFICIENCY

The daily amount of iron varies according to age and gender: 10 mg for men and 18 mg for women (30 mg in pregnancy and 10 mg in menopause), 12 mg for adolescents. An iron deficiency can be due to several causes: unregulated diet, absorption problems, blood loss, anemia, endocrine dysfunction, or chronic diseases.

If iron is not consumed in sufficient quantities, its deficiency can cause various problems. Chronic fatigue, sleepiness, physical weakness, muscle fatigue, mental listlessness, difficulty concentrating, irritability and nervousness are symptoms of moderate iron deficiency. More serious symptoms are pallor, shortness of breath, insomnia, palpitations, headache, dizziness, menstrual pain, gastro-intestinal disorders, and a weakened immune system, up to anemia in severe cases.

SOURCES OF IRON

Iron is assimilated through food. The richest source of heme iron, which is the bioavailable form, is meat (as a residue of myoglobin in the muscles). Iron is also present in other foods of animal origin, such as blue fish (tuna, salmon, anchovies, and sardines), shellfish (oysters, mussels, clams, shrimps, shrimps, lobsters, etc.), and in egg yolk.

Non-heme iron is present in all foods, even in plant ones. Green leafy vegetables (spinach, broccoli, rocket, parsley etc.), legumes (beans, lentils, chickpeas, and peas), nuts (almonds, cashews, pistachios, peanuts, sesame, and sunflower), dried fruit are particularly rich in iron (apricots, raisins, figs, and dates). Cereals also contain iron, such as oats, buckwheat, millet, rye and rice, preferably whole grain. Another iron-rich food is cocoa. To promote its absorption, the advice is to combine it with vitamin C, for example lemon juice.

SOURCES

• Sali minerali – Informazioni generali – EPICENTRO
• Sali minerali – Oligoelementi o micronutrienti – EPICENTRO
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014
• Micronutrient Facts – CDC
• Iron – NIH National Institute of Health
• Investing in the future: A united call to action on vitamin and mineral deficiencies. Global Report 2009
• Stevens GA, et al. Global, regional, and national trends in haemoglobin concentration and prevalence of total and severe anaemia in children and pregnant and non-pregnant women for 1995—2011: a systematic analysis of population-representative data. The Lancet Global Health, July 2013.

By di Fondazione Valter Longo Onlus

Vitamin A is fundamental for the well-being of human organism, in which it is present in the form of retinol. In nature, it exists in two forms: carotenoids (of vegetable origin) and retinoids (of animal origin). It is a fat-soluble vitamin that accumulates in the liver and is absorbed by the intestine.

WHAT VITAMIN A USEFUL FOR?

It is fundamental to a healthy eyesight. vitamin A (in the form of retinol) together with its precursors (carotenoids) is one of the components of rhodopsin: a light-sensitive pigment, present on the retina in the rods (organelles capable of capturing light). Retinol, therefore, plays an indispensable role in the mechanism of sight, especially night vision. Furthermore, vitamin A is involved in the regulation of the process of cell growth and differentiation. For this reason, it is essential in the early years of development, as well as for the wellbeing of tissues and organs. It is good for the skin because, in addition to promoting cellular regeneration, it regulates membrane permeability and tissue elasticity. Moreover, it is essential for the teeth and bones. Scientific evidence demonstrates the anti-oxidant role of vitamin A as antitumor. Its anti-oxidant power also acts in strengthening the immune system, as well as protecting the cardiovascular system and constitutes an excellent barrier to possible lung infections.

EXCESSIVE OR NON SUFFICENT DOSES OF VITAMIN A

The daily requirement ranges from 3 to 10 mg per day, depending on the time of development, age, gender, and specific conditions. In infants 4.5 mg; in children and teenagers from 3 to 7 mg. In adult men, the recommended dose is 7 mg; while in adult women it is 6 mg, in pregnancy 7 mg, and during breast feeding 10mg. Deficiency or excess of vitamin A during gestation can cause fetus malformation and subsequent growth and development difficulties in pediatric age including acquired blindness. The lack of vitamin A in the organism, in fact, leads to vision problems, which initially manifest themselves with difficulty in twilight vision, up to causing blindness in the most serious cases. Other symptoms linked to vitamin A deficiency are immune system dysfunctions and increased sensitivity to infection.

In case of excessive vitamin A intake, it can lead to intoxications, with the appearance of various symptoms: 1) migraines, loss of coordination, visual disturbances, nausea and vomiting for severe toxicity; 2) muscle pain, fatigue, loss of appetite, anemia, headache, irritability, and blurred vision for chronic toxicity. Because it accumulates in the liver, if in excess it can also cause permanent damage to liver and spleen.

WHICH FOODS CONTATIN VITAMIN A

Vitamin A, in the form of retinol, is found in products of animal origin, such as liver, oily fish (herring, salmon, tuna, cod liver oil), milk, cheese, butter, yogurt and egg yolk. Among vegetables, vitamin A is found in the form of carotenoids (such as beta-carotene) in particular in yellow, orange, and red vegetables. Amongst vegetables, we find it in carrots, pumpkin, peppers, tomatoes, and sweet potatoes. In fruit, vitamin A is found in apricots, peaches, melon, watermelon, cherries, berries, mango, and papaya. Vitamin A is also found in green vegetables such as spinach, chicory, parsley, broccoli, and spirulina seaweed, as well as in savoy cabbage, cabbage, Brussels sprouts, zucchini, celery, garlic, beans and, in part, also in whole grains (in particular in the wheat germ). Among the dried fruit, we find vitamin A in pistachios. Soybean oil also has a good content of vitamin A. Vitamin A is sensitive to heat and light, it degrades during the cooking process, so it is recommended to take fresh and seasonal foods, as well as eating raw fruit and vegetables. Furthermore, being fat-soluble, it is recommended to dress the vegetables with raw extra virgin olive oil.

SOURCES:

• Vitamine – Informazioni generali – EPICENTRO (data ultimo accesso 05.06.2019)
• Vitamine – Studi – EPICENTRO (data ultimo accesso 05.06.2019)
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: VITAMINE. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (data ultimo accesso 05.06.2019)
• Vitamin and Mineral Supplement Fact Sheets – NIH National Institute of Health (data ultimo accesso 05.06.2019)

Vitamin A – NIH National Institute of Health