Top 5 nutrition hacks for a long life

Especially in the health sector, you often read about nutritional hacks for losing weight or improving performance in sports. But what actually helps you live healthier and potentially longer? In the following article, we will present you the Top 5 nutrition hacks for a long and healthy life Scientifically proven.

Nutrition Hack: Plant-Based Diet

When you start to think about longevity and nutrition, the question quickly arises: What is actually the best diet to live as long as possible? Does it even exist? Studies show: Yes, it does! Although there are many contradictory opinions in the field of nutritional science, it is now very well documented that plant-based diet with lots of fruit and vegetables can protect against the development of certain types of cancer, cardiovascular diseases and also type 2 diabetes mellitus.

Responsible for this positive effect are largely so-called secondary plant substancesThe plant sometimes produces these to ward off predators or to attract insects. When fighting pests such as bacteria or fungi, they have antibacterial and antifungal effects. Tens of thousands of such molecules have been identified to date, and they have a variety of bioactive effects in the human body.

Research shows that the consumption of secondary plant substances anti-inflammatory, antihypertensive, antioxidant and anticarcinogenic effects In addition, studies have shown that some secondary plant substances beneficial effects on the process of Autophagy they . Autophagy is – to put it simply – the recycling process in our cells, which ensures that unusable and diseased cells are destroyed.

Secondary plant substances as a secret ingredient

Due to the variety of bioactive secondary plant substances, a plant-based diet can protect against the development of age- and nutrition-related diseases. Furthermore promote some secondary plant substances such as fisetinSenolysisThis means that they interfere with the cell division process and can eliminate body cells that are no longer able to divide. For this reason, medicine has a great interest in further researching these substances and identifying new molecules with senolytic effects.

However, you can also achieve positive results through your normal diet. Those who eat a lot of fruit and vegetables also consume a high proportion of secondary plant substances. Secondary plant substances are therefore an important component for your top 5 nutritional hacks. The following table summarizes the positive effects of these phytochemicals, their effects and occurrence.

Nutritional hacks for a healthy microbiome

Eating a plant-based diet is also recommended due to the increased fiber content. Studies show that the Gut microbiome is directly related to the aging process and longevity. A plant-based diet influences the intestinal microbiome through a diverse mixture of fiber, which is metabolized by the intestinal bacteria as so-called prebiotics. This creates, among other things, short-chain fatty acids that have a positive effect on the intestinal barrier

Also the Consumption of fermented foods can have positive effects. The close connection between the intestinal microbiome, the Immune system and the development of various diseases also suggests an indirect influence on the aging process.

Fermented foods with probiotic effects include: Kimchi, sauerkraut, kefir and kombuchaIf such foods are part of your diet, this has a beneficial effect on the diversity of the intestinal flora. But not only the consumption of a plant-based diet including secondary plant substances, Fibres and fermented foods can help you stay healthy for a long time. Consciously abstaining from food for a certain period of time can also be beneficial to our health.

Interval fasting and Time Restriced Eating (TRE)

Intermittent fasting has become very popular in recent years as part of weight loss programs and is also one of the top 5 nutritional hacks. In addition to being used for weight loss, interval fasting also offers many benefits in relation to the aging processBut first we need to briefly explain what interval fasting actually is.

In the end, everyone does intermittent fasting every day for a certain period of time, namely when we sleep. During this time frame, we usually do not eat anything and are therefore in a fasting period. However, since most people eat early in the morning with breakfast, the daily fasting period does not last longer than 8 – 9 hours. The actual interval fasting extends the usual period of not eating and shortens the period of food intake. In practice, usually fasted for 16 – 18 hours and ate within a period of 6 – 8 hoursThis means that the body is in a “starvation state” for a longer period of the day. This has an positive on various blood parameters and also on autophagy .

Studies show that during intermittent fasting, Increased DNA repair and insulin sensitivity. In addition, scientists were able to detect increased levels of proteins associated with longevity.

Other positive effects of fasting that play a role in a healthy and long life are increased cognitive performance and beyond that a favorable composition of serum proteins in relation to:

• glucose and fat metabolism
• the circadian rhythm
• the immune system
• Cancer
• Obesity and metabolic syndrome
• Diabetes
• Inflammation and
• neuropsychiatric disorders

Calorie restriction as a nutritional hack

Also closely related to interval fasting is the Calorie restriction. So the Intermittent fasting, due to the temporal abstinence, has a positive effect on the human body even without calorie restriction. However, studies also show that not only the temporal context of food intake, but also the amount of calories consumed per day or on average plays an important role. One of the leading researchers in this field is the American Valter longoWith his pseudo-fasting diet, he has developed his own concept for extending life. A similar, albeit less scientific, approach is pursued by the Sirtfood diet.

For example, a calorie-restricted diet increases the peptide hormone Adiponectin, which is responsible for insulin sensitivity in the fat cells. At the same time falls the Leptin-, insulin and blood glucose concentration in the serum. In addition, a conscious calorie restriction implemented in everyday life reduces the HbA1c-Whot, an indicator of blood sugar concentration over the last 8 to 12 weeks.

But that’s not all: Moderate consumption of calories also leads to Reduction of blood lipid levels and total and LDL cholesterol. This can have a protective effect, particularly in relation to cardiovascular diseases, which statistically increase with age. In addition to cholesterol, according to the latest research, Apolipoprotein B (ApoB) a seemingly better risk marker. In combination with a plant-based diet, little to no processed meat and added sugar, and moderate salt and alcohol intake, calorie restriction is associated with an increased quality of life and a reduced risk of diet- and age-related diseases. A calorie-restricted diet also has an effect anti-inflammatory and reduces proinflammatory biomarkers like C-reactive protein.

Spermidin

In recent years, the molecule Spermidin increasingly in the focus of science. The study results show that a spermidine-rich diet has cardio- and neuroprotective properties. In addition, animal studies have shown that Spermidine mediated the degeneration of cells. Furthermore, the Maintaining normal function of the mitochondria, inflammation and senolysis are discussed. At a molecular level, spermidine induces these effects through the same mechanisms as calorie restriction.

Spermidine can also be absorbed in large quantities through food and is found in particularly high quantities in selected foods. The top foods are wheat germ with around 24 mg of spermidine per 100 g.

Conclusion – Nutritional hacks for more longevity

Overall, a plant-based diet rich in secondary plant substances is recommended in combination with intermittent fasting. This diet is diametrically opposed to the common Western diet. The consumption of high-fiber and probiotic foods as part of a plant-based diet can have a positive effect on our intestinal microbiome and thus beneficially influence certain disease mechanisms. In addition, conscious calorie restriction and maintaining a normal body weight also have a positive effect on our health.

In order to specifically support your diet and your own body, dietary supplements offer a wide range of options. Smart supplements compensate for micronutrient deficiencies that cannot or can only be compensated with difficulty by conventional foodsIn addition, they target molecular pathways in the organism that are neglected due to age.