Aging – that is the subject of my book How Not to Age. This video gives you just a fraction of the vast amount of evidence I cover in my book.
A study of more than 400,000 people found that replacing just 3% of animal protein calories with plant protein reduced overall mortality risk by 10%. was found to increase lifespan by about a year, with egg protein being the worst, meaning egg whites. It reduces mortality by more than 20%, worse than red meat. But it’s not just adding years to your life, it’s also adding lives to your years. Animal and plant proteins What about changes in dietary intake and unhealthy aging?
Healthy aging is defined as “the process of developing and maintaining functional abilities that enable good health in old age”. No one wants to be all vegetables. You may be able to avoid it by eating more vegetables. Based on this, less deficiency accumulates.
Exchanging just 1% of the calories in plant protein with animal protein significantly reduced the deficit build-up.Now, since animal protein and animal fat travel together in the same food, you might be thinking that this is all an effect of saturated fat. it looked like there was still something in the animal versus However, it is not yet clear whether the beneficial effects on health are due to avoidance of the detrimental effects associated with animal foods or the beneficial effects of plants, although there may be both effects. Hmm.
A recent review in the Journal of Dermatology on the role of whole food, plant-based diets in preventing and reversing skin aging underscored this point. It’s not the same as diet. You can have a horribly unhealthy vegan diet. But you really have to like eating vegetables too. But when you do, a whole food, plant-based diet can help prevent, and possibly reverse, some of America’s major chronic diseases. Telomeres are lengthened, maximizing the antioxidant capacity of cells and preventing harmful carcinogens and aging toxins known as gerontoxins from entering the bloodstream.
No wonder the Adventist vegetarians of Loma Linda, California, have the longest life expectancy of any officially described population in the world, one of the world’s five original “Blue Zones” No. Adventist vegetarian men and women have life expectancy in their 80s, about 6 to 10 years longer than the general population in California, while those who vegan, exercise, eat nuts, lose weight, and never smoke Live about 9 to 11 years longer. A person who lacks those qualities. So it’s like “Ten Years of Life.”
Now, a significant increase in life expectancy is worth it only if it involves a longer period. good quality life. Although overall health is not measured directly, vegetarian Adventists have been documented to take fewer medications, fewer overnight hospital stays, fewer surgeries and fewer x-rays. And even if the prevalence of some chronic diseases were to drop, life would probably be more worthwhile.
Perhaps the most feared disease associated with aging is Alzheimer’s disease. Dementia is one of the fastest growing epidemics, affecting 1 in 10 women over the age of 65 and half of all individuals over the age of 85. Therefore, when we are talking about a “plant-based diet for healthy aging,” what is of particular interest is the emerging evidence that diet plays a major role in preventing age-related cognitive decline and Alzheimer’s disease. Evidence suggests that a diet rich in fruits, grains, beans, vegetables, nuts and seeds may reduce the risk of Alzheimer’s disease by more than half.
This is the study they are talking about. The so-called MIND diet restricts intake of animal foods such as meat and dairy and foods with high saturated fats, while eating natural plant foods, especially berries, the healthiest fruits and vegetables, and the healthiest vegetables. I am emphasizing
Strict adherence to the MIND diet was associated with a 53% reduced risk of Alzheimer’s disease. In fact, even modest adherence appeared to reduce risk by a third. Overall, participants who demonstrated high dietary adherence had cognitive function comparable to those 7.5 years younger.
No wonder meat eaters, including poultry and fish, are more than twice as likely to have dementia as vegetarians (relative risk 2.18, p=0.065). And if past meat consumption is taken into account, his risk triples. This may be because a plant-based diet is known to protect body tissues from both the oxidative stress and inflammation that characterize this type of degenerative disease. , which may be why it has anti-inflammatory effects. It also shows that meat-free individuals have higher levels of anti-inflammatory compounds flowing through their bodies and lower levels of pro-inflammatory indicators such as C. – Reactive protein.
Dietary factors also influence the effects of stress on cognitive decline. A diet low in plant foods and high in animal proteins, saturated fats, and added sugars increases the secretion of corticosteroids, stress hormones such as cortisol, from the adrenal glands, leading to the development of Alzheimer’s disease. It may promote
Second, the diet contains gelontoxins (advanced glycation end products) like AGEs that may contribute to the development of Alzheimer’s disease. Safe foods (foods with low AGE content) include starches such as whole grains, beans, fruits, and vegetables, but the worst sources in your diet are grilled, grilled, fried, or roasted meats.
The cooking process is important. When chicken breast is boiled in water such as chicken stock, the amount of AGE is 1,000 KU. But grilling the same chicken breast jumps him to 9,000. Here is a list of the top 40 most AGE-contaminated foods tested in terms of AGEs per serving. I tell people to choose raw nuts and seeds to avoid AGEs, but even roasted, toasted nuts don’t come close to making the list.
Of course, it’s not just diet. Adequate sleep, rest and physical activity are required. For example, a brisk walk every day can reduce the risk of developing Alzheimer’s disease later in life by 40%, and smoking can double the risk of developing dementia. But when it comes to preventing Alzheimer’s disease with diet, the key points are: Reduce added sugars, saturated fats, animal products, and processed foods in general, and eat more plants, especially greens and beans, and fruits, especially berries. and reduce the amount of salt added.
Quote source:
- Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association of plant and animal protein intake with overall and cause-specific mortality. JAMA Intern Med. 2020;180(9):1173-84.
- Ortolá R, Struijk EA, García-Esquinas E, Rodríguez-Artalejo F, Lopez-Garcia E. Changes in dietary intake of animal and vegetable proteins and unhealthy aging. Am J Med. 2020;133(2):231-9.e7.
- Norman K, Claus S. Veganism, Aging and Longevity: New Insights into Old Concepts. Curr Opin Clin Nutr Metab Care. 2020;23(2):145-50.
- Solway J, McBride M, Haq F, Abdul W, Miller R. Diet and dermatology: the role of a whole-food plant-based diet in preventing and reversing skin aging – a review. J Clin Aesthet Dermatol. 2020;13(5):38-43.
- Fraser GE, Shavlik DJ. Ten Years of Life: Is It a Matter of Choice? Arch Intern Med. 2001;161(13):1645-52.
- Sherchan P, Miles F, Orlich M, et al. The impact of lifestyle factors on cognitive resilience: Commentary on “What this sunny, religious town in California teaches us about longevity.” Transl Stroke Res. 2020;11(2):161-4.
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- Morris MC, Tangney CC, Wang Y, Saks FM, Bennett DA, Agarwal NT. The MIND Diet Associated with Lower Incidence of Alzheimer’s Disease. Alzheimer’s dementia. 2015;11(9):1007-14.
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- Szczechowiak K, Diniz BS, Leszek J. Diet and Alzheimer’s disease – nutritional approaches to modulate inflammation. Pharmacol Biochem Behav. 2019; 184: 172743.
- Abate G, Marziano M, Rungratanawanich W, Memo M, Uberti D. Nutrition and AGE-ing: Focus on Alzheimer’s disease. Oxid Med Cell Longev. 2017;2017:7039816.
- Ulivari J, Woodruff S, Goodman S, et al. A practical guide to advanced glycation end-products in foods and their reduction in the diet. J Am Diet Association. 2010;110(6):911-16.e12.
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Michael Greger, MD, FACLM is a physician, New York Times bestselling author, and internationally recognized professional speaker on many important public health issues. He has spoken at conferences on world affairs, the National Institutes of Health, and his summit on avian influenza internationally, testified before Congress, appeared on “Dr. I was. To defend Oprah Winfrey in the infamous “defamation of meat” trial. This article was originally published on NutritionFacts.org.
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