Diet

One of the easiest ways to start living forever is eating healthy. Most of the top killers have a lifestyle factor which means you can reduce the probability of early death by eating right. With current technology a healthy diet won’t put off death indefinitely, but remember, you’re just trying to delay it until medical technology catches up – it will then remove the risk entirely from the big killers, radically slow down the ageing process and then eventually reverse it.

Eating well can add a little bit more to your weekly shop but not only will it increase your chances of living forever you’ll also feel more alert and energetic in the meantime.

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There’s always going to be some pain (shall we call it investment instead?) to live forever – but its only short term. Even if that short-term is 50 years that’s nothing compared to the extra centuries or millennia you could achieve – those decades of salads and low fat meals will quickly be forgotten about. And if we still need food in a thousand years time I’m sure you’ll be able to eat whatever you want (donuts 24/7 if thats what you crave) and our built-in nanobots will sort out all the ill effects for you.

Resources

NutritionFacts.org – http://nutritionfacts.org/
Non-commercial, science-based public service provided by Michael Greger, MD, FACLM

Scientific Advisory Committee on Nutrition (SACN) – https://www.gov.uk/government/groups/scientific-advisory-committee-on-nutrition
SACN advises on nutrition and related health matters. It advises Public Health England and other UK government organisations.

Eatwell Guide – NHS – http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx
Shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

Latest News

20-somethings not getting enough nutrients – NHS – 31-Jul-2018
Survey of 3,238 adults aged 20 to 59.
Participants logged what they consumed over 4 consecutive days.
20-29 year old group had the highest rates of potential deficiencies.
Potassium (24.7%), zinc (8.6%) and calcium (9.4%).
Can help keep the body healthy and prevent chronic diseases.
Should be able to get all micronutrients needed from a balanced diet.

Five times more fast food outlets in poor areas – BBC News – 29-Jun-2018
PHE compared level of deprivation with number of takeaways.
Deprived areas have 5x more fast food outlets than affluent areas.
Tasty and cheap food is hard to resist.
Children exposed to fast food on school route more likely to eat unhealthily.
Public Health England wants authorities to limit new takeaways.
COMMENT: equality in longevity begins with people’s diet

Why doughnut are like a drug addiction – Independent – 16-Jun-2018
Foods containing fats and carbs don’t generally exist naturally.
Brain seems to overestimate the energetic value of the food.
These foods act like drugs of abuse on the brain.
Extreme low carbohydrates v low fat diets studied.
No ability to predict which diet better for an individual
Main tip: get rid of added sugar and refined grains.
Food seen as more rewarding when fat and carbs are combined.

Vegetarian Diet Could Help You Live Longer – Newsweek – 11-Jun-2018
Adults replaced animal-based protein or increased plant-based protein.
Replacing protein showed reduced risk of coronary heart disease.
More plant protein cut likelihood of plaque-clogged arteries by 60%.
Vegetarians should avoid processed foods high in refined carbs, sugars and trans fats.
High-quality meat had no effect on mortality rates.

Visceral fat dependent on gut bacteria – NHS – 30-May-2018
Bacteria that live in the gut may influence our weight.
Study of metabolites in more than 300 pairs of UK twins.
Most of the variation (68%) was down to gut bacteria.
Genes responsible for only 18% of the variation.
Gut bacteria is partly inherited but strongly influenced by what we eat.
No association between age and the levels of 915 of the metabolites.

Fasting diets may raise risk of diabetes – The Guardian – 20-May-2018
Fasting every other day could have damaging side effects.
May impair the action of insulin, increasing the risk of diabetes.
Short-term fasting can also produce molecules called free radicals.
Evidence for success of intermittent fasting is also contradictory.
Study carried out in rats over 3 months.

High intake of garlic was associated with a reduced risk of some cancers – NHS – 30-Apr-18
Narrative review of how garlic might have an impact on human health.
Alliums could reduce risk of cancers of the digestive tract.
Sulphur in garlic provides it with its flavour and smell.
May be released in the form of gases as garlic is broken down.
Garlic supplements had modest short-term effects on cholesterol levels.
High intake of garlic was associated with a reduced risk of some cancers.

Can intermittent fasting make you live longer? – Popular Science – 12-Apr-2018
No evidence intermittent fasting results in more weight loss than other diets.
Not enough studies to show if this pattern of eating could prevent disease.
Eating majority of calories earlier in the day could be better for your health.
No apparent benefit to skipping breakfast.
Nearly all types of intermittent fasting are physically and mentally harmless.
And nearly all of them can result in some weight loss.

Strawberries top list of residue pesticides – Web MD – 10-Apr-2018
98% of samples of strawberries had residue of at least one pesticide.
One sample of strawberries had 20 different pesticides.
Other major offenders include spinach, peaches, nectarines, and apples.
Avocados, sweet corn and pineapple top the clean list.
Based on analysis of nearly 39,000 samples.
Environmental Working Group (EWG) issues the Dirty Dozen report each year.
Though in general amounts of pesticides found on produce are tiny.
Getting a food-borne illness from unwashed produce is a more realistic worry.

18% increase in NHS obesity admissions in a year – Independent – 4-Apr-2018
617,000 obesity related admissions in 2016-17.
Two-thirds of the admissions were women.
10,705 cases where obesity was recorded as the primary diagnosis.
“Obesity is the new smoking” – head of NHS England.
Obesity is associated with heart attacks, cancer, Type 2 diabetes and other illnesses.

Poor children now overweight, not underweight – Telegraph – 20-Mar-2018
Poor children in Britain are now fatter than wealthy youngsters.
Total reversal in weight of the two social classes in 70 years.
Poverty has been associated with malnutrition and thinnness.
In 1957, deprived 11-year-olds were 2 kgs lighter than well off kids.
By 2015, the poorest children were 2 kgs heavier than the richest.
Due to considerable changes to diets and physical activity levels.
During rationing diets were high in vegetables and low in fat and sugar.
One in five children are now obese by the time they leave primary school.

Ultra-processed foods ‘linked to cancer’ – BBC News – 15-Feb-2018
10% more ultra-processed in diet linked 12% more cancers detected.
Ultra-processed includes cakes, chicken nuggets and mass-produced bread.
The more of such foods people ate, the greater their risk of cancer.
On average, 18% of people’s diet was ultra-processed.
French study of 105,000 people using food surveys on two days.

Very hot tea increases risk of oesophageal cancer – The Guardian – 5-Feb-2018
Cancer was already linked to drinking alcohol and smoking.
Risks are heightened by daily cups of burning hot tea.
Western tea drinkers tend to do so at lower temperatures.
15% 5-year survival rate for oesophageal cancer in the UK.
Chinese researchers studied nearly half a million people for nine years.

Why You Should Avoid Eating too Much Junk Food – Labiotech – 15-Jan-2018
Another link between junk food and diabetes and heart disease found.
An unhealthy diet can cause the immune system to act as if it is responding to bacterial infections.
Innate immune stimulation is more pronounced.
Changes can accelerate the development of arteriosclerosis and diabetes.
Western diet caused a strong inflammatory response throughout the body.
An increase in the number of certain immune cells was observed, particularly granulocytes and monocytes.

Raw water health craze is a bad idea – Washington Post – 4-Jan-2018
Raw water advocates worry that filtration is removing necessary minerals.
But it also removes dangerous bacteria, viruses and parasites that can make you sick.
You can get the minerals you need from a healthy diet.
Molecules in water from a spring or from the tap are identical
The lack of clean water kills hundreds of thousands of children a year.

UK most overweight country in Western Europe – BBC News – 11-Nov-2017
Britain is the most obese nation in Western Europe, with rates rising faster than any other developed nation.
The UK’s comparatively high adolescent drunkenness rate is also a key concern.
British obesity rates have grown to 27% of people with a body mass index (BMI) above 30. The OECD average is 19%.
Obesity means higher risk of chronic illnesses, particularly hypertension, cholesterol, diabetes, cardiovascular diseases.

40g of cheese a day may be good for health – NHS – 4-Nov-2017
10% reduction in the risk of cardiovascular diseases.
Biggest reduction in risk came from around 40g – a matchbox sized piece.
Cheese is a good source of dietary vitamins, minerals and protein.
Meta-analysis study of of more than 34,000 people.

Pros and cons of intermittent fasting – Harvard Health Publishing – Oct-17
Intermittent fasting alternates periods of extreme calorie reduction with normal eating.
All diets work on equation of taking in less food energy than your body burns.
Limited research studies available – but don’t show IF being any better.
Very high dropout rate among people assigned to fasting regimen.
There is a danger of indulging in unhealthy dietary habits on non-fasting days.

Harder dieting may backfire and lead to bingeing – Diabetes – 4-Oct-2017
Researchers from the University of Vermont, in the US, have conducted an experiment on rats to try and understand why dieters might ‘relapse’ to eating, or overeating when satiated.
Findings provide new clues as to why extreme diets may be susceptible to fail as well as insights to inform better diet strategies for unsuccessful obese dieters looking to lower their risk of type 2 diabetes.

Poor diet is a factor in one in five deaths globally – The Guardian – 14-Sep-2017
According to ongoing study of Global Burden of Disease eating a diet that is low in whole grains, fruit, nuts and seeds and fish oils and high in salt raises the risk of an early death.
It finds that people are living longer but spending more years in ill health. And the wrong diet is the second highest risk factor for early death after smoking.
Today, 72% of deaths are from non-communicable diseases for which obesity and diet are among the risk factors, with ischaemic heart disease as the leading cause worldwide of early deaths.

Mediterranean diet only benefits the rich – Independent – 1-Aug-2017
Socio-economic position modulates health advantages of Mediterranean diet.
Mediterranean Neurological Institute studied 18,000 people.
Better off consume healthier versions of the Mediterranean diet.
Foods are richer in antioxidants and polyphenol plant compounds.
Also had access to a greater range of fruits and vegetables.
Quality of foods may be as important as quantity and frequency.

Alternate-day fasting diets no better than traditional dieting – NHS – 2-May-2017
Study compared every other day diet with a daily calorie restricted diet and a normal diet.
After 1 year, mean weight loss of both dieting groups was 5-6%.
No differences in blood pressure or heart rate either.
NHS diet tip: The best way to lose weight is to avoid gimmicks.

Eating aged cheese could help you live longer – Independent – 25-Apr-2017
Aged cheeses like cheddar, brie and parmesan contain a compound, spermidine, which stops damaged liver cells from replicating.
Spermidine prevents accumulation of scar tissue caused by disease of the organ including the most common form of liver cancer.
Consuming foods like mushrooms, soya, legumes and whole grains regularly can also have the same life-extending effects.

Eating old food shortens lifespan in animals – New Scientist – 17-Feb-2017
Organisms able to acquire cellular damage from their food.
Older food organisms have more molecular damage themselves.
Female mice fed meat from old deer had 13% reduction in lifespan compared to being fed young meat.
Effect also seen in yeast and flies.

Fruit and veg: For a longer life eat 10-a-day – BBC – 23-Feb-2017
Compared with eating no fruit or veg a day:
– 200g cut the risk of a premature death by 15%
– 800g (10 portions) cut the risk by 31%
Lower risks of cancer were linked to eating green, yellow and cruciferous vegetables.
Lower risks of heart disease and strokes were linked to apples, pears, citrus fruits and salads.
Imperial College London meta-study included data on two million people’s eating habits.

What Is The Alkaline Diet? Founder Is Facing Years In Prison – Medical Daily – 30-Jan-2017
The eating plan basically cuts out acidity and reportedly maintains your body’s pH levels
Robert Young, author of “The pH Miracle” sentenced for practising medicine without a license.
What you eat has very little effect on the acid concentrations in your blood.
Full documentary on BBC Horizon debunks claims to cure cancer.

Eat hot peppers for a longer life – Science Daily – 13-Jan-2017
Consumption of hot red chili peppers is associated with a 13 percent reduction in total mortality.
Reduction in deaths primarily from fall in heart disease or stroke.
Transient Receptor Potential channels may in part be responsible for the observed relationship.
Capsaicin plays a role in cellular and molecular mechanisms that prevent obesity and modulate coronary blood flow.
Study used NHANES III data of over 16,000 Americans – median follow-up of 18.9 years

Study explains how western diet leads to overeating and obesity – Medical Xpress – 11-Jan-2017
Chronic consumption of a western diet leads to overeating and obesity due to elevations in peripheral endocannabinoid signaling.
Endocannabinoid system is located throughout the mammalian body, including the brain and all peripheral organs.
Participates in the control of many physiological functions in the body, including food intake, energy balance, and reward.
Targeting cannabinoid receptors with pharmacological inhibitors that do not reach the brain could be a safe therapeutic approach for the treatment of overeating and diet-induced obesity.

Spice up your meals, live longer – Guardian – 29-Dec-2016
Curry,ginger, chili peppers help slow aggressive tumours growth.
Could also help to fight arthritis, diabetes.
Cancerous cells divided more slowly in cell cultures treated with capsaicin.
In another study of almost half a million people, participants who ate spicy foods almost every day had a relative 14 per cent lower risk of death (over 7 year study follow up period) compared to those who consumed spicy foods less than once a week.

Up carbs and cut down on protein to live longer – news.com.au – 30-Sep-2016
Study suggests a low protein, high carbohydrate diet extends your lifespans.
Diet stimulates FGF21 hormone which plays a role in curbing appetite, moderating metabolism, and improving the immune system.
For each serving of protein one should consume 10 servings of Low GI carbohydrates.
University of Sydney’s Charles Perkins Centre fed 858 mice one of 25 diets that varied in protein, carbohydrate, fat and energy content.
Mice on higher protein diet had reduced body fat but lived shorter lives.

Men who marry smart women live longer – Indy100 – 22-Sep-2016
Lawrence Whalley, Professor emeritus of mental health at Aberdeen, clarifies his assertion that men marrying intelligent women decrease their chance of dementia.
Correct diet and an intellectually stimulating environment act as a bulwark against dementia.
Wives make many food purchase decisions and are powerful influences on family dietary habits.

4 Foods That Will Make You Live Longer – M2 – 20-Sep-2016
M2 Magazine have highlighted some major studies supporting regular consumption of the following:
Fish –  omega-3s in fatty fish play a key role in reducing inflammation
Spices – huge Chinese showed a 14 percent lower risk of mortality
Nuts – but no more than a handful of nuts per day
Seaweed – can suppress inflammation and boost your immune system

An apple a day keeps the doctor away, and extends life – Mirror – 22-May-2016
Higher apple intake associated with lower mortality in older women.
Beneifts from high concentrations of fibre and flavonoids in the skin.
Plant compound flavonoids prevent cell damage and also help maintain a healthy weight.
They’re also a source of ¬magnesium, potassium, vitamin C,
Dr Hodgson: “flavonoid intake from apple skin improves artery relaxation”
University of Western Australia study of 1,456 pensioners over 15 years.

No evidence probiotics are beneficial for healthy adults – NHS – 12-May-2016
Probiotics are live bacteria and yeasts promoted as helping stimulate the growth of “friendly bacteria” in the gut.
University of Copenhagen reviewed seven trials – overall quality of reporting for all trials was poor.
None of the studies provided evidence that probiotics had a beneficial effect on gut bacteria.
Absence of good-quality evidence is not evidence of there being no effect.
Studies included Lactobacillus, Bifidobacterium and/or Bacillus.
Trials only included healthy adults so can’t tell us whether probiotics are effective in IBS or for “rebuilding” the gut bacteria in people who have had an illness.

Spicy Foods May Help You Live Longer – GOOD – 24-Mar-2016
Consuming spicy foods once a week reducing chances of death in next 7 years by 10 percent.
Improvement increases to 14% if eating spicy food 3-7 times a week.
Survey of 500,000 Chinese people taken from 2004 to 2008
Capsaicin, the active ingredient in spicy foods, is linked to a lower risk of cancer as well as heart and respiratory diseases.

Surge in obesity and diabetes could be linked to food additives – New Scientist – 9-Feb-2016
Emulsifiers used in most processed foods to improve texture and prevent separation.
Might be linked to obesity, diabetes and inflammatory bowel disorders.
2015 study showed gut bacteria changes in mice.
New study uses simulated human gut.
2 emulsifiers caused an increase flagellin – known to cause inflammation at high concentrations.

Bacterial Products In Processed Foods May Increase Disease Risk – Longevity Reporter – 13-Feb-2016
PAMPs or ‘Pathogen-Associated Molecular Patterns’ trigger a human immune system response.
PAMPs found in processed including prepackaged sandwiches and prepackaged chopped vegetables.
Bacteria level increases 30-fold immediately after chopping onions.
Low PAMP diet resulted in lower LDL cholesterol and white cell count after 1 week.

Do Vegetarians Live Longer? Here’s What Science Says – Mic – 10-Feb-2016
5 year mortality rates 12% lower for vegetarians and 15% for vegans.
Pescatarians (who include fish in their diets) did the best with 19% lower mortality rate than non-vegetarians.
Benefit could come from greater consumption plants or reduction in meat.
Research doesn’t confirm causation versus correlation.
Study of over 70,000 individuals published in JAMA Internal Medicine.

6 Foods To Eat Every Day For A Long Life – mindbodygreen – 28-Jan-2016
From leading nutrition expert Dr Michael Greger’s best-selling new book “How Not to Die”
Some foods have nutrients not found in abundance elsewhere.
From his “Daily Dozen” — foods he recommends eating every day:
Beans
Berries
Cruciferous vegetables
Nuts
Spices
Whole grains

A Personalized Diet, Better Suited to You – New York Times – 11-Jan-2016
Each of us is unique in the way we absorb and metabolize nutrients.
Nutritional advice should be based on genetic makeup, gut bacteria, body type and chemical exposures.
Study found startling variation in glucose responses people fed the same foods.
Variations also occurred when the subjects ate foods like sushi and whole-grain bread, making a mockery of the glycemic index,
Algorithm predicted blood sugar responses to foods the participants hadn’t yet eaten in the study.

DNA Diet Coach Nutritional Genetic Test – Titanovo – 2-Dec-2015
At-home test to determine daily intake needs for key vitamins and nutrients, based on the users’ dietary preferences and genotype.
Personalized nutrition recommendations will be integrated with existing telomere length test.
Kickstarter campaign to launch February 2016.

Super tomatoes grown with heart-healthy antioxidants – Medical Daily – 26-Oct-2015
Researchers added AtMYB12 protein to tomatores which controls amount of polyphenols produced.
Activates phenylpropanoids – similar to resveratrol found in wine.
One tomato contains the same amount of polyphenols as 50 bottles of red wine.
Tomatoes could be grown on an industrial scale then juice to extract their valuable medicinal compounds.

Cocoa flavanols increase blood vessel flexibility and lower blood pressure – Science Daily – 10-Sep-2015
Consuming a cocoa drink twice a day for four weeks showed immediate improvements.
Decreased blood pressure by around 4%.
Significantly increased flow-mediated vasodilation.
Also reduces blood cholesterol level.
Overall reduces risk of heart attack in next 10 years 31%.

Believe you can lose weight and you can – Psych Central – 9-Sep-2015
Or at least this survey of 9,000 people found that people who believe weight is determined by their DNA have a less healthy body mass index (BMI), exercise less and have poorer eating habits.

MIND diet slows brain aging – NHS – 6-Aug-2015
Combination of Mediterranean diet and blood pressure-lowering DASH diet.
Brain-healthy foods include berries, green leafy vegetables, nuts, olive oil and even a bit of wine. Avoid red meats, butter, cheese, sweets and fried food.
Following this diet is equivalent to being 7.5 years younger mentally.
Results from 9 year study of 960 retired men and women including annual assessment of 5 areas of brain function.

Regular chilli pepper consumption increases life expectancy – NetDoctor – 5-Aug-2015
Huge study published in the BMJ of around half a million participants in the China Kadoorie Biobank including twenty thousand deaths.
People who ate spicy foods once or twice a week were 10% less likely to die, particularly from cancer and ischemic heart disease, and that increased to 14% for those eating it 3-7 days a week.
Fresh and dried chilli peppers were the most commonly used spices among the participants.

Nutrigenomics – Nutrition and the Epigenome – University of Utah
Methyl-deficient diet leads to a decrease in DNA methylation, but the changes are reversible when methyl is added back to diet.

What people who live longest eat – Washington Post book review – 27-Apr-15
Dan Buettner’s book “The Blue Zones Solution: Eating and Living Like the World’s Healthiest People.”
He has been talking to centenarians, studying their genetics and examining their diets.

Med diet ‘keeps us genetically young’ – BBC News – 2-Dec-14

Acticoa: the chocolate bar that beats wrinkles – The Telegraph – 21-May-2010
20g a day of the chocolate could help prevent wrinkles by hydrating the skin and improving elasticity.
The company developed the time-defying snacks by finding a way to preserve flavonols – antioxidants found in cocoa beans but are usually destroyed in the chocolate-making process.
Used in Thortons Antioxi Dark Berryboost and Guylian Extra Seashells.

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