A recent scientific review published in Nutrients discusses how certain dietary patterns, such as intermittent fasting and a Mediterranean-style diet, can significantly impact healthy aging and longevity. These diets have been linked to extending the number of years a person remains healthy and free from chronic diseases, also known as ‘healthspan.’ While further research is needed, experts highlight the key pathways these diets influence and recommend combining some of these strategies for optimal aging and health benefits. The study suggests that understanding how diet directly impacts aging is essential for improving or maintaining the quality of life as we age and preventing age-related chronic diseases.
Researchers in Romania conducted a scoping review to determine how four particular diets – caloric restriction, intermittent fasting, Mediterranean diet, and ketogenic diet – might influence healthy aging. By analyzing their impact on molecular pathways in the body, the researchers aimed to provide insights into promoting healthspan. Caloric restriction mainly promotes healthy aging by contributing to weight loss, reducing inflammation, improving cardiometabolic health, and slowing biological aging. It has also been linked to longevity across various species. Intermittent fasting involves alternating between periods of fasting and normal eating, offering short-term benefits in body composition and cardiovascular health, as well as long-term advantages such as better cholesterol levels and decreased pro-aging amino acid methionine. Compared to continuous calorie restriction, intermittent fasting cycles may lead to superior improvements in insulin sensitivity and cellular stress responses, potentially offering greater benefits in cellular stress resilience and longevity.
The Mediterranean diet, abundant in plant-based foods like fruits, vegetables, and nuts, focuses on nutrient-dense, high-quality foods that may enhance gut health and reduce inflammation. It is high in unsaturated fats, fiber, and antioxidants that promote insulin sensitivity, cardiovascular health, and healthy aging. The review suggests that a Mediterranean-like diet may offer metabolic benefits similar to calorie restriction or intermittent fasting without cutting calories. The ketogenic diet, characterized by a high-fat, moderate-protein, very low-carbohydrate approach, promotes fat burning over carbohydrate use for fuel. By reducing carbohydrate intake, the ketogenic diet decreases insulin-related activity and encourages autophagy, potentially aiding cellular detoxification and longevity. Further research is needed to assess the safety of the ketogenic diet as a long-term dietary strategy for healthy aging, especially in older adults.
Experts highlighted the metabolic pathways involved in the health benefits of the four studied diets, particularly focusing on insulin signaling, mTORC1, and AMPK pathways that regulate cell growth, energy balance, and metabolism essential for healthy aging. Calorie restriction, intermittent fasting, and ketogenic diets may impact these pathways by lowering calorie or carbohydrate intake, while the Mediterranean diet may influence them indirectly through its rich unsaturated fats and antioxidants. The reduction of mTORC1 activity and activation of AMPK help cells manage energy more wisely, reduce damage, and extend lifespan and the time spent in good health. Various dietitians caution against intermittent fasting or ketogenic diets for healthy aging due to concerns over long-term sustainability, potential nutrient deficiencies, and effects on heart health. However, combining the Mediterranean diet with calorie restriction or intermittent fasting strategies might amplify their benefits according to recent research.
Both dietitians and experts emphasize the importance of individual preferences, metabolic health, and specific health goals in guiding the choice of dietary interventions to enhance healthspan. Developing a personalized plan with the help of a doctor or registered dietitian based on individual needs and preferences is essential for improving health and aging gracefully. While the evidence on dietary interventions impacting healthspan is valuable, the varying study quality and methodological limitations require cautious interpretation. Overall, understanding how diet directly influences aging and its crucial role in both longevity and healthspan is vital for improving the quality of life as we age and preventing age-related chronic diseases.
