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Dietary Restrictions with a Focus on Anti-Aging
Scientific data indicates that caloric restriction has proven effects of improving health and life expectancy. However, starvation or malnutrition is an extreme form of caloric restriction that is detrimental to one's wellbeing and must be completely avoided. To achieve one’s fitness and anti-aging goals, calorie restriction should be properly balanced to allow controlled intake of essential nutrients. Below are three types of calorie restrictive diets believed to promote longevity.
Modified Mediterranean Diet - There are many proponents of anti-aging that base their concepts of healthy caloric restriction strategies on a modified Mediterranean diet. Greater life expectancy of people in the Mediterranean region has been traced to the Mediterranean diet that limits the intake of sugar, meat and animal fat to a weekly or monthly frequency.
Olive oil is lavishly used and foods are derived mostly from plant sources grown above ground, such as blue leafy vegetables, fruits, beans, nuts, legumes and seeds, with a moderate amount of red wine and dairy products. Coupled with an active life style, this highly nourishing diet is reputed to prevent chronic cardiac diseases, as well as cancer, diabetes and gallstones.
The Mediterranean diet was subsequently tailored to adapt to the tastes of the broader western population while providing a healthier alternative. The modified Mediterranean diet consists of a daily intake of fruit, vegetables, beans, legumes and cereals. Only small amounts of milk, yogurt and cheese are allowed, with occasional poultry and meat. Foods are cooked, garnished or dressed with olive oil (a low saturated fat and anti-oxidant).
The modified Mediterranean diet recommends oily fish as an alternative to poultry, given that fish is a good source of protein and Omega 3 fatty acids good for the heart. When paired with a physically active lifestyle and psychologically positive outlook, this diet is known to promote youth and longevity.
Okinawa Diet - The Japanese Island of Okinawa has the highest ratio of centenarians in the world, with 427 people over the age of 100 out of a population of 1.27 million. That's nearly 4 times the average number in the West. Diseases associated with cancer, cardiovascular problems and stroke are the lowest in the world, and menopause occurs 10 years later than in the West. This is attributed to the Okinawan diet that consists of a high intake of fish, soy, vegetables, fruits, tea and low levels of alcohol.
The Okinawan diet has 30% or less fat, and salt intake is kept low. Older Okinawans also engage in a high level of physical activity and have low stress levels. The philosophy of Hara Hachi Bu is widely practiced, i.e. eat until you are only 80% full.
Diet by Metabolic Type - One other diet that is gaining a lot of advocates and is claimed by many to promote good health and longevity is the Diet by Metabolic Type. This diet is based on the premise that people have different nutritional needs based on their individual biochemistry. Accordingly, people react differently to various amounts of protein, fat and carbohydrates in their diet. There are those who need a very high level of carbohydrates and a relatively low level of fat and protein in their diet (Carb Type), those who need a very high level of protein and fat and a relatively low level of carbohydrates (Protein Type), and those who need an equal combination of both (Mixed Type).
To determine one’s metabolic type, one should take a metabolic typing test. It is important to note that your metabolic type is a general guide based on your answers to a questionnaire; it is not fixed or permanent and may change over time. Pay close attention to how your body initially responds to your MT recommendations and make changes based on experimentation, adjusting your dietary needs to maximize your food choices for optimal health.
We can go on and on about other types of diets proven to help individuals age well and promote longevity, but a recurring theme is clear - restricting the amount of calories in one’s daily diet can extend the life span. When caloric intake is kept below average Western standards, the percentage of fat maintained below 30% of total calories consumed, fruit and vegetable servings increased significantly and proper importance given to nutritional value in food, the risk for age related disorders is decreased, the aging process kept in check and the maintenance of one’s youth is promoted.
(Disclaimer: The above article is in no way intended as medical advice. Anyone with a medical condition or health related risks and symptoms should consult a physician before commencing any restrictive dietary regimens.)
About me: My name is Amela Mirpuri-Ucol and I am presently employed as a healthcare executive at NIA/Magellan Health Services in Rancho Cordova, California. Having worked in the US healthcare industry with medical insurance companies, clinical professionals and healthcare consumers for over 15 years has allowed me to gain knowledge and created an acute awareness around the vital need to be in control of one's state of health by proactively maintaining a sound holistic wellness program encompassing mental, physical, emotional and spiritual elements of life. I also previously created and managed a website called FitnessWellbeing.com (now defunct) which facilitated the sharing of success stories and proven health techniques among individuals seeking to live life to its fullest by maintaining healthy habits and a generally positive outlook in life.
Modified Mediterranean Diet - There are many proponents of anti-aging that base their concepts of healthy caloric restriction strategies on a modified Mediterranean diet. Greater life expectancy of people in the Mediterranean region has been traced to the Mediterranean diet that limits the intake of sugar, meat and animal fat to a weekly or monthly frequency.
Olive oil is lavishly used and foods are derived mostly from plant sources grown above ground, such as blue leafy vegetables, fruits, beans, nuts, legumes and seeds, with a moderate amount of red wine and dairy products. Coupled with an active life style, this highly nourishing diet is reputed to prevent chronic cardiac diseases, as well as cancer, diabetes and gallstones.
The Mediterranean diet was subsequently tailored to adapt to the tastes of the broader western population while providing a healthier alternative. The modified Mediterranean diet consists of a daily intake of fruit, vegetables, beans, legumes and cereals. Only small amounts of milk, yogurt and cheese are allowed, with occasional poultry and meat. Foods are cooked, garnished or dressed with olive oil (a low saturated fat and anti-oxidant).
The modified Mediterranean diet recommends oily fish as an alternative to poultry, given that fish is a good source of protein and Omega 3 fatty acids good for the heart. When paired with a physically active lifestyle and psychologically positive outlook, this diet is known to promote youth and longevity.
Okinawa Diet - The Japanese Island of Okinawa has the highest ratio of centenarians in the world, with 427 people over the age of 100 out of a population of 1.27 million. That's nearly 4 times the average number in the West. Diseases associated with cancer, cardiovascular problems and stroke are the lowest in the world, and menopause occurs 10 years later than in the West. This is attributed to the Okinawan diet that consists of a high intake of fish, soy, vegetables, fruits, tea and low levels of alcohol.
The Okinawan diet has 30% or less fat, and salt intake is kept low. Older Okinawans also engage in a high level of physical activity and have low stress levels. The philosophy of Hara Hachi Bu is widely practiced, i.e. eat until you are only 80% full.
Diet by Metabolic Type - One other diet that is gaining a lot of advocates and is claimed by many to promote good health and longevity is the Diet by Metabolic Type. This diet is based on the premise that people have different nutritional needs based on their individual biochemistry. Accordingly, people react differently to various amounts of protein, fat and carbohydrates in their diet. There are those who need a very high level of carbohydrates and a relatively low level of fat and protein in their diet (Carb Type), those who need a very high level of protein and fat and a relatively low level of carbohydrates (Protein Type), and those who need an equal combination of both (Mixed Type).
To determine one’s metabolic type, one should take a metabolic typing test. It is important to note that your metabolic type is a general guide based on your answers to a questionnaire; it is not fixed or permanent and may change over time. Pay close attention to how your body initially responds to your MT recommendations and make changes based on experimentation, adjusting your dietary needs to maximize your food choices for optimal health.
We can go on and on about other types of diets proven to help individuals age well and promote longevity, but a recurring theme is clear - restricting the amount of calories in one’s daily diet can extend the life span. When caloric intake is kept below average Western standards, the percentage of fat maintained below 30% of total calories consumed, fruit and vegetable servings increased significantly and proper importance given to nutritional value in food, the risk for age related disorders is decreased, the aging process kept in check and the maintenance of one’s youth is promoted.
(Disclaimer: The above article is in no way intended as medical advice. Anyone with a medical condition or health related risks and symptoms should consult a physician before commencing any restrictive dietary regimens.)
About me: My name is Amela Mirpuri-Ucol and I am presently employed as a healthcare executive at NIA/Magellan Health Services in Rancho Cordova, California. Having worked in the US healthcare industry with medical insurance companies, clinical professionals and healthcare consumers for over 15 years has allowed me to gain knowledge and created an acute awareness around the vital need to be in control of one's state of health by proactively maintaining a sound holistic wellness program encompassing mental, physical, emotional and spiritual elements of life. I also previously created and managed a website called FitnessWellbeing.com (now defunct) which facilitated the sharing of success stories and proven health techniques among individuals seeking to live life to its fullest by maintaining healthy habits and a generally positive outlook in life.
Replies to This Discussion
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Permalink Reply by Esperanza Vargas (Nenette) on
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Nang, thanks a lot for sharing...We also saw Dr. Roizen and now my hubby and daughter has to follow the good meal, morning breakfast for the three of us is oatmeal and a smoothie (any fresh fruits-strawberries, blueberries, blackberries, kiwi, pear, peach, banana,apple,mangoes, cantaloupe, etc...mixed up in a blender with a little 6 ounces of pomegranate juice or the acai berry juice plus a yogurt)....lunch sometimes is not good with my co-workers but dinner a little rice with fish or chicken and vegetables...talagsa na lang ang adobo, pancit,etc...ti we when will we see each other...May 22 but I was not able to call back Nang Wila kay wa-ay pako kabalo sang schedule namon...planning to go home before September and once matapos ang amon IRS audit on May basi kaluy-an makapuli guid....ti thanks again for this good sharing info for our health...take care..xoxo....basta dinugu-an once in a while lang so himu-an ta guid ka...
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Permalink Reply by Amela Mirpuri-Ucol (HS '73) on -
Hello Nette, thanks for the reply and for sharing your family's healthy diet. I'm very impressed! Oatmeal is the best breakfast food ever for me, it is definitely my favorite. Not only do I love the way it makes me feel full due to its high soluble fiber content which helps me limit my food intake throughout the day, but it has also been proven to lower cholesterol and reduce the risk of heart disease. Meals at work are actually healthier for me because I pack lunch if I have to physically be in the office. Ang kaso mo, I often work from home these days which means there is more food to raid in the kitchen or pantry. Another problem is that the hubby loves to cook and is a bit of a carnivore with a sweet tooth so isn't the best influence (thank goodness he's not on our LCCians site ;-D).
Once in a while, allowed kita sang "cheat day", basta indi lang naton i-abuse. The reunion was one such day. Another day will be the next time makilit-anay kita liwat, and then we will sample your famous dinuguan. Wila is doing the rounds trying to get suggestions on a date for the interim assembly meeting. It looks like we may want to hold it after a few months to allow some time for planning the details of the conference. In the meantime, class '73 also needs to focus on a marketing plan to generate sales for the DVDs, pictures and souvenir program so we can add to the amount that we pledged to donate to LCCB for the school expansion project. As long as we book a date for the conference and coordinate accordingly, we don't think that people will lose any enthusiasm for the meeting because we will all be working together to plan for it.
Ti sige, until next message. Best regards and God bless!
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