A top expert has suggested that following a lesser-known '30% rule' could help you live longer. Silvio Garattini is the 96-year-old founder and director of Italy's Mario Negri Institute for Pharmacological Research, an institute committed to biomedical analysis.
Although typical life expectancy sits at around 80 in the UK, Professor Garattini asserts that following certain approaches may boost one's lifespan. Unsurprisingly, this involves eating healthily when possible, but how we consume this may count more than you think.
"As our elders used to say, you should leave the table a little hungry," Professor Garattini said, according to Men's Health. "Research has shown that if you eat 30% less, you live 20% longer. Eating little is a factor for longevity."
Garattini isn't alone in his views on food restriction. Numerous studies have highlighted its potential benefits, including crucial Cell Metabolism research from 2018.
The first phase of this study, known as CALERIE, was the first 'randomised controlled trial to test the metabolic effects of calorie restriction in non-obese humans'. It was followed by a second phase in which 53 healthy men and women reduced their calorie intake by 15% over two years before undergoing further assessments for metabolism and oxidative stress.
Intriguingly, the study showed that reducing caloric intake by 15% for two years slowed down ageing and metabolism, protecting against age-related diseases. Calorie restriction was also noted to slash 'systemic oxidative stress', a factor related to diabetes, cancer, Alzheimer's disease, Parkinson's, and several other conditions.
Its lead author, Associate Professor Leanne Redman of Pennington Biomedical Research, said: "Restricting calories can slow your basal metabolism, and if by-products of metabolism accelerate ageing processes, calorie restriction sustained over several years may help to decrease risk for chronic disease and prolong life.
"The CALERIE trial rejuvenates support for two of the longest-standing theories of human ageing: the slow metabolism 'rate of living' theory and the oxidative damage theory."
A similar sentiment is shared by residents of Okinawa, Japan's 'Blue Zone', where people are known to live exceptionally long lives. They follow a practice known as the '80% trick' or 'Hara Hachi Bu', which involves eating only until you're 80% full.
In a past conversation with the Mirror, Dr Deborah Lee, a GP at Dr Fox Pharmacy, explained: "Imagine what 80% of your meal would look like, and aim to leave 20% behind.
"Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. With fewer metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia."
Nevertheless, it is essential to acknowledge that research is undoubtedly ongoing on the subject. Beyond this, Professor Garattini emphasised that what you eat matters too, with a Mediterranean diet preferable.
Recent research highlights the advantages of European staples such as garlic, saffron, olives, rosemary, and grapes. In contrast, the 'Western diet,' known for its high-sugar and high-fat content, has come under increasing scrutiny.
"In general, one should follow the Mediterranean diet, which promotes the consumption of fruits, vegetables, fish, and complex carbohydrates while limiting meat and fat intake," Professor Garattini added.
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