The best diet for healthy aging

Aging – This is the topic of my book How Not to Get Old. This video will just give you a glimpse into the vast amount of evidence I cover in the book. check it out.

Based on a study of more than 400,000 people, replacing just 3 percent of calories from animal protein with plant protein was associated with a 10 percent reduction in overall mortality risk. This turned out to be about an extra year of age, as only 3 percent of any animal protein was replaced by plant protein, and egg protein was the worst, egg white. Replacing 3 percent of calories from egg whites with plant protein was associated with a more than 20 percent decrease in overall mortality, which is worse than red meat. But it’s not just about adding years to your life, but life to your years. What about changes in dietary intake of animal protein versus vegetable protein and unhealthy aging?

Healthy aging is defined as “the process of developing and maintaining the functional capacity that enables the enjoyment of well-being at an older age.” Nobody wants to be just veggies, and you may be able to avoid that by eating more veggies. A higher intake of vegetable protein was associated with a lower accumulation of disability, based on functional impairments, self-reported health and vitality, mental health and disease, and use of health services.

Replacing only 1 percent of calories from plant protein with animal protein significantly reduced deficiency accumulation. Now, you might be thinking that animal protein and animal fats go hand in hand in the same foods, so maybe that’s just an effect of saturated fats. But no, even after accounting for fat, there seems to be something about the animal Reverse Plant protein sources, although it remains unclear whether the beneficial health effects result from avoiding the harmful effects associated with animal foods, or the beneficial effects of plants – although it may be a bit of both.

A recent review in the Journal of Dermatology on the role of a whole food and plant-based diet in preventing and reversing skin aging emphasized this point. A complete plant-based diet is not the same as a vegan-only diet. You can have a terribly unhealthy vegetarian diet. As a doctor, a “vegetarian” only tells me what not to eat; But you have to actually love to eat your vegetables, too. But when you do, a whole plant-based diet can help prevent, and in some cases reverse, some of the major chronic diseases in the United States, as well as the potential for younger looking skin, due to telomere lengthening, maximizing the antioxidant potential of our cells, as well as eliminating substances Harmful carcinogens and aging toxins, known as gerontotoxins, from entering the bloodstream.

No wonder the highest life expectancy of any officially described population in the world may be the Adventist vegetarians of Loma Linda, California, one of the world’s original five “blue zones”. Life expectancy for Adventist vegan men and women is in their 80s, about six to 10 years longer than the general population in California, with vegans, exercise, eating nuts, low weight, and no smokers at all living for 9 to 10 11 years longer than those who lack those traits. So, that’s like a “ten year old” on hand.

Now, significant gains in life expectancy will only be feasible if they are also accompanied by a longer life good quality life. Although general well-being was not directly measured, vegan Adventists were recorded taking fewer medications, and recording fewer hospital stays, surgical procedures, and X-ray examinations. The lower prevalence of many chronic diseases alone is likely to increase the value of life.

Alzheimer’s disease is probably the most feared disease associated with aging. Dementia is one of our fastest growing epidemics, affecting 1 in 10 people over the age of 65, and half of all people over the age of 85. Alzheimer’s disease is the main type, and indeed the scariest. Therefore, when we talk about ‘plant-based diets for healthy aging’, what is of particular interest is emerging evidence that diet plays a key role in preventing age-related cognitive decline and Alzheimer’s disease. It has been shown 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, which focuses on natural plant foods, including specifically berries, the healthiest fruits, vegetables, and healthiest vegetables, while limiting the intake of animal foods and foods high in saturated fats such as meat and dairy products.

Strict adherence to the MIND diet was associated with a 53% lower risk of Alzheimer’s disease. In fact, even moderate adherence seemed to reduce risk by a third. Overall, participants who demonstrated high adherence to the diet had cognitive performance equivalent to a person who was 7.5 years younger than them.

No wonder that people who ate meat, including poultry and fish, were more likely to develop dementia than their vegetarian counterparts (relative risk 2.18, p = 0.065). And we’re talking about triple the risk when meat consumption was taken into account. This may be because plant-based diets are known for their ability to protect body tissues from oxidative stress and hypertrophy – hallmarks of these types of degenerative diseases. This may be why berries are so protective, given that they are so rich in antioxidants, and in terms of inflammation, those who avoid meat show a greater abundance of anti-inflammatory compounds flowing through their systems, and lower levels of pro-inflammatory indicators such as C-reactive protein. .

Dietary factors also influence the effect of stress on cognitive decline. Diets characterized by high intakes of animal proteins, saturated fats, and added sugars, along with low intakes of plant foods, can increase the secretion of corticosteroids and stress hormones such as cortisol from the adrenal glands, which may promote the development of Alzheimer’s disease.

Then, there are aging toxins, such as AGEs – the end products of glycation – in our diet that may be a factor in the development of Alzheimer’s disease. Safe foods – foods with a lower aged content – include starches such as whole grains, beans, fruits and vegetables, while the worst diet sources are grilled, broiled, fried or grilled meats.

The cooking process is important. Chicken breast has 1000kg of age when it is boiled in water, like chicken soup or something like that. But the chicken breast itself jumps to 9000 when boiled. Here is a list of the top 40 most immunocompromised foods tested, in terms of AGEs per serving. As you can see, almost all meats: chicken, bacon, sausage, and at the bottom of the list. I tell people to choose raw nuts and seeds to avoid ages, but even roasted and roasted nuts don’t come close to making the list.

Now, of course, it’s not just diet. We need to get enough sleep, rest and physical activity. For example, a daily brisk walk has been associated with a 40% lower risk of Alzheimer’s disease later in life, and smoking may double the risk of dementia. But in terms of preventing Alzheimer’s with diet, the main takeaways are the following: reduce added sugars, saturated fats, animal products, and processed foods in general, eat more plants – especially vegetables and beans, and fruit – especially berries – and reduce added salt.

Mentioned sources:

Michael Greer


Michael Greger, MD, FACLM, is a physician, New York Times bestselling author, and an internationally recognized professional speaker on a number of important public health issues. He has lectured at the World Affairs Conference, the National Institutes of Health and the International Bird Flu Summit, has testified before Congress, appeared on “The Dr. Oz Show” and “The Colbert Report”, and was called as an expert witness in defense of Oprah Winfrey in the “defamation trial” The infamous “meat”. This article was originally published on

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