healthy diet Archives - Longevity Wellness World Wide

Welcome to Longevity. Today, we delve into the fascinating realm of the gut-immune axis, uncovering the vital role it plays in our overall health and well-being.

First, let’s define some key terms. The gut microbiome refers to the diverse community of microorganisms that inhabit our gastrointestinal tract. These tiny inhabitants, including bacteria, viruses, fungi, and other microbes, form a complex ecosystem that influences various aspects of our health.

One of the cornerstones of a healthy gut microbiome is a high-fiber diet. Fiber acts as fuel for beneficial gut bacteria, promoting their growth and diversity. By consuming a wide range of fiber-rich foods such as fruits, vegetables, whole grains, and legumes, we can support the flourishing of beneficial microbes in our gut.

But why is this important? Well, it turns out that our gut health is intricately linked to our immune system. Not only does the gut microbiome regulate the local intestinal immune system, but it can also have a profound effect on systemic immune responses, ultimately bringing about immune homeostasis.[1] Research, such as the study published in Cell, has highlighted the connection between gut dysbiosis (an imbalance in gut microbes) and immune dysfunction. When the delicate balance of our gut microbiome is disrupted, it can lead to inflammation and increased susceptibility to infections and autoimmune diseases.

So, how can we empower ourselves to strengthen the gut-immune axis? Here are some simple rules to potentiate gut health:

Embrace Diversity: Just like in nature, diversity is key to a thriving ecosystem. Aim to include a variety of fiber-rich foods in your diet, as fiber literally feeds gut microbiota and helps them to produce beneficial short chain fatty acids, which modulate immunity, inflammation, insulin resistance, hypercortisolemia, among other benefits. Also, high fiber-intake promotes increased microbiome diversity, maximizing the benefits of the different array of gut bacteria. [2]
Limit Processed Foods: Highly processed foods often lack fiber and contain additives that can disrupt the gut microbiome. Opt for whole, unprocessed foods whenever possible.
Probiotics and Fermented Foods: Incorporate probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi into your diet. These foods contain live beneficial bacteria that can help maintain a healthy balance in the gut.

At Longevity, we believe in the power of education and empowerment when it comes to optimizing health. By understanding and nurturing the intricate relationship between our gut and immune system, we can embark on a journey towards vibrant well-being from the inside out. Join us as we explore and strengthen the gut-immune axis, paving the way for a healthier, happier you.

Longevity Wellness World Wide

[1] Wu, H.-J. and Wu, E. (2012) The role of gut microbiota in immune homeostasis and autoimmunity, Gut microbes. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/ (Accessed: 07 February 2024).

[2] Cronin, P. et al. (2013) Dietary Fibre Modulates the Gut Microbiota. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153313/ (Accessed: 07 February 2024).

Reference for image: Crudelle, L. et al. (no date) Gut microbiota in the pathogenesis and therapeutic approaches of diabetes. Available at: https://www.thelancet.com/pdfs/journals/ebiom/PIIS2352-3964(23)00387-0.pdf (Accessed: 07 February 2024).

Breast cancer is a significant health concern for women around the world. As a matter of fact, it is the most commonly diagnosed cancer in women and accounts for 1 in 4 annual cancer cases worldwide[1]. However, emerging research suggests that dietary choices can play a crucial role in its prevention. This is particularly important when it comes to breast cancer, because by the time it is detected via a clinical breast exam or a mammogram, it may already be growing and maturing. In this article, we will explore the relationship between the longevity diet and breast cancer prevention, focusing on the insights provided in the book “How Not to Die” by Dr. Michael Greger, particularly the chapter titled “How Not to Die From Breast Cancer.”

Dr. Michael Greger’s book “How Not to Die” outlines a longevity diet that emphasizes a plant-based, whole-food approach to nutrition in general. This dietary approach prioritizes the consumption of fruits, vegetables, legumes, whole grains, and nuts while minimizing the intake of processed foods and animal products. These dietary guidelines align well with breast cancer prevention. Nevertheless, in this article, we will discuss specific dietary components that have been potentially shown to prevent and, in some cases, reverse breast cancer.

The chapter on breast cancer in “How Not to Die” highlights the impact of various dietary components on breast cancer risk. Some key findings include:

Alcohol: The World Health Organization, as of 2010, classifies alcohol as a categorical human breast carcinogen.[2] What about light drinking? Well, except for red wine, even this behavior has been implicated in a small number of breast cancer deaths. If you do wish to drink, make sure you do so responsibly. More importantly, and if possible, opt for a small glass red wine. This is because according to a study published in the Journal of Women´s Health, a compound found specifically in red (and not white) wine may inhibit the activity of the enzyme[3] aromatase, which breast tumor cells used to make estrogen, which stimulates their own growth.

Phytonutrients: Fruits and vegetables are rich sources of phytonutrients, which have antioxidant and anti-inflammatory properties. These compounds help protect cells from DNA damage and reduce the risk of breast cancer.

Fiber: The longevity diet’s focus on whole grains and legumes provides ample fiber, which has been associated with a lower risk of breast cancer.[4] But breast cancer risk may not fall significantly until at least 25 grams of fiber a day is achieved. This is easily achieved with a whole-food, plant-based diet.

Soy: Contrary to some misconceptions, moderate soy consumption, particularly from whole soy foods, has shown no adverse effects and may even reduce breast cancer risk and recurrence.[5]

Greens: Women who eat lots of greens are less likely to get breast cancer. Cruciferous vegetables in particular (like broccoli) contain a compound called sulforaphane, which has been shown in a petri dish to suppress the ability of breast cancer stem cells to form tumors. [6] While there are no studies on humans yet, with virtually no downsides and only positive side effects, we encourage you to incorporate greens into your diet.

The longevity diet, as advocated by Dr. Greger, aligns well with the goal of breast cancer prevention. The emphasis on whole, plant-based foods, rich in phytonutrients, fiber, soy and greens is consistent with the dietary choices that can reduce breast cancer risk. Furthermore, it is best to limit your alcohol intake, opting for red wine when you drink. While diet is only one aspect of breast cancer prevention, adopting a longevity diet can be a proactive step toward a healthier and potentially cancer-free future.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory and helps prevent diseases like cancer. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, the Longevity Nutrition is a boost of overall health and well-being.

[1] Breast cancer (2022) Europa Donna. Available at: https://www.europadonna.org/breast-cancer/ (Accessed: 01 November 2023).

[2] Alcohol is one of the biggest risk factors for breast cancer (2021) World Health Organization. Available at: https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer (Accessed: 01 November 2023).

[3] An enzyme is a biological catalyst in living organisms which accelerates chemical reactions by lowering activation energy, without being used up or changed permanently.

[4] (2020) Fiber consumption and breast cancer incidence: A systematic review and … Available at: https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.32816 (Accessed: 01 November 2023).

[5] (2020) Fiber consumption and breast cancer incidence: A systematic review and … Available at: https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.32816 (Accessed: 01 November 2023).

[6] Castro, N.P. et al. (2019) Sulforaphane suppresses the growth of triple-negative breast cancer stem-like cells in vitro and in vivo, Cancer prevention research (Philadelphia, Pa.). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6425935/ (Accessed: 01 November 2023).

Colorectal cancer is a significant public health concern, and the role of diet in its development has been extensively studied. Indeed, according to the American Cancer Society, only around 5% of all colorectal cancer cases are attributable to inherited mutations that cause family cancer syndromes.[1] The other 95% of cases involve external factors, especially diet. In this article, we will explore the relationship between longevity diet and colorectal cancer. Drawing insights from authoritative sources like “How Not to Die” by Dr. Michael Greger and “Outlive” by Dr. Petter Attia, we will also touch upon substances classified as carcinogenic by the World Health Organization (WHO) in the context of this cancer.

Before diving into the evaluation of the scientific literature on this topic, will talk briefly about cancer metabolism and how this can help us to reduce the risk of cancer. Cancer cells have a stronger “appetite” for glucose than healthy cells. This is why a PET scan[2] is one of the potential ways to locate tumors: areas with abnormally high glucose concentrations indicate the possible presence of cancer. Obesity is driven by metabolic dysfunction: when visceral fat accumulates, it helps promote inflammation via the secretion of inflammatory cytokines[3] into circulation. This chronic inflammatory environment creates a conducive environment for healthy cells to become cancerous.[4]

A longevity-focused diet, as advocated by Dr. Greger and Dr. Attia, emphasizes the importance of a plant-based diet rich in whole, unprocessed foods. The longevity diet is centered on fruits, vegetables, whole grains, legumes, and nuts while minimizing the intake of processed and red meats. These dietary principles are particularly pertinent in the prevention of colorectal cancer.

Research from Harvard and the World Health Organization has shown a link between processed and unprocessed red meats and colorectal cancer risk. This was after controlling other diet and lifestyle factors. Consuming large amounts of processed meats, such as bacon, sausages, and hot dogs, has been classified by the WHO as Group 1 carcinogens – substances known to cause cancer. Specifically, they found an 18% increased relative risk of colorectal cancer for every 50 grams of processed meat a day.[5] Additionally, red meat is classified as a Group 2A carcinogen, indicating it is probably carcinogenic to humans. These findings, together with their association with heart disease, underscore the importance of limiting the consumption of these meats.

On the other hand, a diet rich in fiber, found abundantly in fruits, vegetables, whole grains, beans, and nuts has a protective effect against colorectal cancer. Fiber helps maintain a healthy digestive system, aids in regular bowel movements, and promotes increased gut microbiota diversity. Furthermore, the antioxidants and phytochemicals (namely phytate) found in these plant-based foods have been associated with a lower risk of colorectal cancer, via the detoxification of excess iron in the body.

In the battle against colorectal cancer, a longevity diet, as recommended by Dr. Greger and Dr. Attia, can make a significant difference. At Longevity, we prioritize whole, plant-based foods, while minimizing the consumption of processed and red meats, such that individuals can adopt a dietary approach that aligns with a lower risk of colorectal cancer. In the next article, we will talk about the Longevity Diet for breast cancer.

[1] Colorectal cancer risk factors: Hereditary colorectal risk factors (2020) Hereditary Colorectal Risk Factors | American Cancer Society. Available at: https://www.cancer.org/cancer/types/colon-rectal-cancer/causes-risks-prevention/risk-factors.html (Accessed: 01 November 2023).

[2] A PET scan (Positron Emission Tomography) is a medical imaging technique that uses a small amount of radioactive material to create detailed images of internal body structures and functions, helping in the diagnosis and monitoring of various medical conditions.

[3] Cytokines are small proteins that regulate immune responses and cell communication in the body.

[4] Attia, P. and Gifford, B. (2023) Outlive: The Science & Art of Longevity. New York: Harmony.

[5] IARC monographs evaluate red and processed meats (2015) World Health Organization. Available at: https://www.emro.who.int/noncommunicable-diseases/highlights/red-and-processed-meats-cause-cancer.html (Accessed: 01 November 2023).

Type 2 diabetes is a chronic, systemic disease caused by insulin resistance: insulin-sensitive cells become unable to respond appropriately to insulin, which is to uptake glucose.

In this article, we will talk about the Longevity diet for diabetes type 2 management.

Firstly, opt for low glycemic index foods, which are foods that do not cause large spikes in blood glucose levels. The Glycemic Index (GI) is a system that ranks carbohydrate-containing foods based on how quickly and how much the foods cause a rise in blood glucose.[1] Examples of these are wholewheat pasta and rice, wholegrain rice. On the other hand, avoid high glycemic index foods, such as white bread, pasta and rice, sugary beverages and pastries. It is important in this article to make a reference to fructose (particularly high fructose corn syrup), which, according to Dr. Jason Fung (nephrologist and author of The Diabetes Code), is the most dangerous sugar. This is because despite its lower glycemic index compared to glucose, during its metabolism, excess fructose is converted into fat in the liver. In other words, excess fructose contributes to fatty liver disease. This is in turn is a major driver of the development of insulin resistance in the liver, which is the crucial hallmark of type 2 diabetes.

Having said that, fruits are a source of fructose and nevertheless they´re one of the healthiest foods you can eat! As stated by Dr. Michael Greger in How Not to Die, the fibre in fruit has a gelling effect in your stomach and small intestine that slows the release of sugars, and certain phytonutrients in fruits appear to block the absorption of sugar through the gut wall and into your bloodstream. Basically, fibre can reduce the insulin-stimulating effect of fructose.

Secondly, avoid sources of LDL cholesterol. This is because diabetes is a vascular disease; it has microvascular and macrovascular complications, such as atherosclerosis. LDL cholesterol has been implicated in the pathogenesis of atherosclerosis; thus it is best to avoid it, together with saturated and trans fats. Avoid red meats, pastries, processed meats and opt instead for foods rich in HDL cholesterol (which has been proven to have a cardioprotective effect), like avocadoes, soy, beans and wholegrains.

In general, a plant-based diet is effective in not only preventing but also managing type 2 diabetes, because it addresses the root causes of this disease: insulin resistance, lipotoxicity and chronic inflammation.

Lastly, intermittent fasting (with doctor approval) is one of the most efficient and consistent strategies to decrease insulin levels, as maintained by Dr. Jason Fung. A practical way to incorporate this into your diet is by practicing intermittent fasting 3 to 4 times a week, keeping a feeding window of 8 hours day, while being in a fasted state for 16 hours.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, an additional benefit of Longevity Nutrition is a boost of overall health and well-being.

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