MedDiet also decreased hepatic steatosis risk, based on the fatty liver index [47]. A low-fat diet and MedDiet decreased weight, BMI, WC, and triglyceride levels, in adults with T1D and metabolic syndrome (MetS) [35]. MedDiet also decreased atherothrombosis biomarkers (Figure 3), such as platelet activating factor acetylhydrolase (PAF-AH), HDL-bound α1-antitrypsin, fibrinogen and NEFAs in older adults with high cardiovascular risk [43]. In older adults, MedDiet supplemented with coenzyme Q10 (MedDiet + CoQ) promoted higher excretion of urinary metabolites, such as hippurate (Figure 3) related to oxidative stress, in comparison with a saturated fat (SFA) diet [38].
The Mediterranean Diet Offers Benefits for Longevity and Metabolic Health
Eating nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, helps maintain physical and cognitive function over time. Another super effective source of antioxidants in the diet is polyphenols—a type of plant compound. “Found in foods like berries, green tea, and olive oil, polyphenols have powerful anti-inflammatory and antioxidant properties.
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The brand has implemented a comprehensive quality control system that involves regular testing and analysis of their products. This ensures that the supplements consistently meet the highest standards of quality and purity. Furthermore, Holland and Barrett is dedicated to providing exceptional customer service. The brand’s knowledgeable staff members are trained to offer personalized advice and guidance to customers, helping them make informed decisions reviews on unimeal about their health and wellness journey.
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One of the key considerations with this diet is ensuring adequate intake of vitamin B12, iron, and omega-3 fatty acids, which are less abundant in plant foods. With proper planning and a variety of whole plant sources, these gaps can be effectively addressed. Numerous studies suggest that getting sufficient, but not excessive, protein from predominantly plant sources may be optimal for longevity for most individuals—potentially due to their lower saturated fat and higher fiber content than meat.
- Probiotics may help to maintain a healthy gut microbiome by promoting the growth of beneficial bacteria (5).
- The Southern European Atlantic diet (SEAD), a common diet in the Iberian Peninsula, enabled reduced concentrations of C-reactive protein (CRP), triglycerides, and insulin, which could help prevent myocardial infarction [40].
- Red meat, unhealthy fats, and processed foods are eaten infrequently, and wine — primarily red wine — is consumed in moderation.
- Research indicates that consuming olive oil can boost good cholesterol and reduce bad cholesterol levels.
- This diet emphasizes fruits, vegetables, whole grains, lean proteins, legumes, and low-fat dairy.
- Protein is essential for maintaining muscle mass and metabolic health, but longevity-focused nutrition favors moderate portions of high-quality sources like fish, legumes, and nuts over large amounts of red meat.
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Research has shown that a diet rich in fruits, nuts and legumes, vegetables, and whole grains is linked to a lower risk of early death. In a study published in 2023, researchers followed the eating patterns of over 120,000 people for more than 30 years. The researchers found that those who ate more of these foods were less likely to die from cancer, heart disease, neurodegenerative diseases, and respiratory diseases. Oxidative stress in the body is the process of cellular damage at the hands of free radical molecules (unstable, oxygen reactive atoms).
Fatty fish
“(Sugary beverages) replace healthier foods/beverages in the diet that don’t add calories (and nothing else healthy) to the diet. They increase insulin need, inflammation, increase the risk for fatty liver, diabetes, heart disease, metabolic syndrome, and do not provide vitamins or minerals (naturally occurring). The MedDiet, allied to a supplementation of CoQ, was shown to protect DNA from oxidative damage (Figure 3) by reducing the activation of p53 [41] and, consequently, the expression of genes involved in p53-dependent DNA repair were downregulated [42]. Previous studies demonstrated that DNA damage plays an https://aanmc.org/naturopathic-medicine/holistic-nutrition-overview/ important role in the pathogenesis of atherosclerosis (buildup of fats, cholesterol, and other substances in and on the artery walls), as well as other aging-related diseases [130]. The fatty acid content of cellular membranes and fluids is linked to oxidative stress, so it was expected that MedDiet + CoQ helped prevent this event [136,137,138].
Costco Foods That Are Packed With Protein
Being more active may lower your risk of heart attack, stroke, falling, and diabetes, among other benefits. Following a plant-based diet doesn’t mean you need to become a vegetarian, or never have meat or a dessert. It simply means that most of the foods you eat should be minimally processed and come from plants. In the U.S., life expectancy has increased dramatically since 1900, when the average lifespan was 47 years. Choline is commonly found in eggs as well as many other animal-based foods and it’s linked to improve our memory, whilst a deficiency has been linked to Parkinson’s and Alzheimer’s disease.
Effect of Hydration Status and Fluid Availability on Ad-Libitum Energy Intake
The brand’s supplements are manufactured in top-notch facilities that follow Good Manufacturing Practices (GMP). These practices set the standard for the production of dietary supplements and ensure that they are produced in a clean and controlled environment. This helps to minimize the risk of cross-contamination and ensures that the final products are of the highest quality. Scientific research plays a crucial role in the development of Holland and Barrett’s products. The brand collaborates with experts in the field to ensure that its supplements are backed by scientific evidence and deliver the desired health benefits.
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Genetics of aging studies also revolutionized our understanding of the mechanisms responsible for the effect of dietary restrictions on aging and lifespan in mammals. As observed for yeast and flies, mutations that cause severe deficiencies in growth genes (for mice, growth hormone (GH) and growth hormone receptor (GHR)) extend lifespan by 35–50% (Bartke et al., 2013). The ability of the deficiency in growth hormone releasing hormone receptor (GHRHD) upstream of GH and GHR to also extend the mouse lifespan by 20–25% point to a role for the GHRH-GH-GHR axis as a master regulator of aging and lifespan (Fig. 2). Both growth hormone deficiency (GHD) and growth hormone receptor deficiency (GHRD) cause a severe reduction in the levels of circulating insulin-like growth factor 1 (IGF-1), which is the central factor promoting the growth of mammals (Bartke et al., 2013). This circulating IGF-1 reduction and the lowering of insulin levels caused by GHRD but potentially also a reduction in the cell autonomous GHR signaling, appear to be important for longevity extension (Bartke et al., 2013).
What the study found
Rotate between varieties to ensure a wide range of micronutrients and phytochemicals. To benefit from nuts, enjoy them as snacks, mix them into salads, or use nut butters as spreads. Here’s a science-backed look at what longevity experts recommend for everyday eating.
