“Eat as it helps to live up to 90 years”

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Diet: to live up to 65 or 90 years, daily food and habits play a key role. Find out what a nutrition specialist says.

Valter Longo, one of the world’s largest experts in biogeontology and nutrition, has been an essential reference for years in the study of the longevity. Director of the Institute of Longevity at the University of Southern California and author of bestsellers as The longevity diet et Fasting to prevent cancerLongo affirms with conviction that food plays a central role in the slowdown in aging and improvement in quality of life.

In this article, you will discover what Valter Longo considers the best diet after 60 years. In other words, the ideal diet, according to him, to live longer and better healthy.

Food and longevity: a scientifically proven link

According to Longo, the genetic and the lifestyle are two factors closely linked in determining our life expectancy. “Genetics can make it possible to reach 110 years, but to live up to 65 or 90 years, it is mainly the diet and the daily habits that make the difference”he explained in an interview with the newspaper The avant -garde.

The fundamental principle of his theory is simple: what we eat, and the moment we eat, directly influence biological processes that regulate aging, metabolic health and the prevention of chronic diseases.

The best diet after 60 years according to Valter Longo

The doctor and Italian-American researcher recalls that, even if it is better to adopt a healthy diet in the twenties, it is never too late to eat well, even after 60 years.

Here are the essential points of Its longevity diet For people of Over 60 years : 80 % caloric contribution from complex (unrefined) complex carbohydrates; significant consumption of full cereals, legumes, shellfish et Extra virgin olive oil ; fruits in moderate quantities and increase in consumption of protein To support muscle mass, essential with age.

This regime aims to reduce chronic inflammation, improve metabolism and offer overall nutritional support to the body.

Intermittent fasting according to Valter Longo

Another essential aspect of the teacher’s recommendations concerns what he calls the “Fasting without fasting” : a durable food model adapted to most people.

Its main advice is to limit food to a beach in 12 hours per day. For example, if breakfast is taken at 8 a.m., dinner should be finished before 8 p.m. This scheme, according to Longo, is safe, accessible, durable and scientifically validated. In very elderly or fragile people, it may be necessary to reassess this practice in the event of loss of muscle mass.

What is the diet imitating fasting (FMD)?

Valter Longo also developed and patented the Fasting Mimicking Diet (FMD), or diet imitating fasting: a food program that reproduces the effects of fasting while providing essential nutrients.

This regime provides Five days a month low -calorie and protein feed, mainly plant -based food. The other days of the month, we follow a balanced diet according to the principles mentioned above. Published studies, especially in journals such as Nature Communicationssuggest that the FMD could reduce biological age, stimulate autophagy, activate stem cells and promote cellular regeneration.

Although Longo’s research is promising, there is no universal diet valid for everyone. Age, medical conditions, level of physical activity and nutritional needs are essential factors. Before making significant changes to your diet, it is always advisable to consult a doctor or a nutritionist.