A study has shown that news can help extend lifespan. How little should one eat?

 

◇ News → Longevity, thanks to 'Litochol-san'

 

There is a saying that "eating less" is the secret to longevity. Until now, this was merely a result-based story. When the Pacific Health Research Institute in the United States analyzed the diet of Okinawa Blue Zone residents, who are famous for their longevity, it was confirmed that calorie restriction contributed to their long life. However, there was no proof that eating less directly leads to longevity. Recently, this mechanism has been confirmed.

 

A joint research team from Xiamen University in Fujian, China, and Peking University recently discovered through animal studies that compounds produced when calorie intake is restricted can extend lifespan. This research was published in the scientific journal 'Nature.' When calorie restriction was applied to various animals such as nematodes, flies, and mice, the activation of a protein called 'AMPK' led to an extension of lifespan.

 

The research team analyzed over 200 compounds that increased in value when calories were restricted in mice and identified compounds that activate AMPK. As a result, a substance called lithocholic acid found in bile was found to aid fat digestion and help with calorie restriction. The team then fed lithocholic acid to nematodes, fruit flies, and mice again.

 

As a result, the group that ate lived much longer than the group that did not eat. The research team stated, "Mice that did not consume resveratrol showed accelerated aging in various aspects such as grip strength and muscle composition," and "High concentrations of resveratrol were also found in the blood of centenarians living in a Japanese longevity village."

Reduce your usual intake by 20-30%.

 

However, it is not advisable to simply eat less just because the news is good.

 

On the contrary, our bodies may fail to replenish the necessary energy, leading muscles or internal organs to break down, which can result in serious health issues. This can worsen conditions such as osteoporosis and malnutrition.

 

You only need to reduce your usual calorie intake by 20-30%. If calculating calories is difficult, you can divide the ingredients of your usual two meals into three meals. Assuming a man in his 40s consumes the recommended daily calories (2300-2500 kcal) divided into three meals, the calorie intake from two meals is about 1600 kcal. Adding a small snack brings it to 1610-1750 kcal, which corresponds to a small meal diet. Even if you eat less than usual, you must still consume enough calories and nutrients essential for the human body. The required intake can be calculated by estimating the basal metabolic rate. The simplest method is ▲For men: weight (kg) x 1.0 x 24 ▲For women: weight x 0.9 x 24 It is advisable to consume the calories accordingly.

 

Meanwhile, if you chew your food thoroughly while eating, you can naturally eat less. The reason you feel full after a meal is because the brain's satiety center is stimulated, but the satiety center in the brain begins to be stimulated about 20 minutes after eating. Even if you eat only with chopsticks instead of a spoon, you can eat more slowly.

 

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I think it's correct.

Eating slowly does help you eat less, right?

 

In the past, the amount of food intake was similar, but

I think I ate more slowly.

 

Work life is a bit tough~

 

Rather than forcing yourself to eat when you're not feeling well

It would be better to eat slowly.