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HEALTHY AGE

(Review of Dr. Walter Longo's book: "The Longevity Diet")

Dr. Simo Jelača

In this book, the author first writes about his origins and life in Italy, referring to the diet of the population of Southern Italy, where people live for a long time. He started his career as a musician, after which he dedicated himself to science. He realized early on that meat and cheese products were bad to eat. After completing his studies, he accepted the idea that a type of diet can prolong life and maintain good health. He writes about "Predicted Age" and presents his theory about "Programmed Longevity". The author, Dr. Longo, claims that a longer life requires more energy consumption in order to protect against old age and better perform life functions. Dr. Longo describes programmed longevity as a biological strategy and health through cellular protection of regeneration in order to maintain a longer youth. To slow down the age, it is necessary to add antioxidants to the body. Thus, the organism is constantly improving. It has been confirmed that nutrients affect the genes of old age, which helps regenerate the organism and maintain better health.

In order to reprogram his youth, Dr. Longo reduced the calories of food for his patients every day for two years, during which time all his patients became thin.

Examining baker's yeast, as a single-celled organism, he determined that if only water is added to the yeast, during mixing, the yeast works twice as slow, but prolongs life, unlike if sugar is added, it develops twice as fast, but lives twice as short. Baking yeast has an effective effect on genes that accelerate age.

Obesity is the leading risk for diabetes. Meat and dairy products accelerate aging and cause cancer, diabetes and the like. Occasional fasting prolongs youth. Eating the food of our ancestors "dies healthy". The most important thing is to eat foods with fewer calories, and that means eating as many plant foods as possible. 0.8 grams of protein per kilogram of body weight is enough for a healthy diet for the human body, which means that 50 to 56 grams of protein are enough per day for a person weighing 70 kg. Proteins from red meat and cheese have been found to be the main causes of cancer, diabetes and similar diseases. In the elderly, high-calorie foods lead to illness and weight gain. In people older than 70, on the contrary, high-calorie food can be a protector against certain diseases. Sugar is needed in certain quantities by the body, it's just a matter of quantity. It is similar to gasoline in a car. Hence the saying, "Everyone is what he eats." Sleep, conception in pregnancy and many other things also depend on the diet. Ordinary sugars reach the bloodstream very quickly and potentiate the pancreas to secrete insulin to break them down. The factor "Glycemic index" is important for the assessment of the speed of food decomposition, which is 100 for pure glucose, and 50 for orange juice. Hence, foods with a lower glycemic index are better. For example, white bread has an index of 95, and bread of 100% of the total grain has an index of 71. Of the natural fats, the best are poly-unsaturated, which are the fats of fish, olives and corn oil. These are fats and Omega-3 and Omega-6, the so-called "Essential", and these are the fats that cannot be created by the human body. Micro nutrients are vitamins and minerals. Vitamin D, iron, zinc, calcium and others are very important. Vegetables, oats and fish are ideal for obtaining essential nutrients. True, they are often insufficient for the content of vitamin D and vitamin B-12. In addition to these, it is important to take vitamins A, E, K, and calcium every day.

Not all children are equally good for all people. For most, diets that prolong youth, not cause obesity, are important. Recommendations for a long and healthy life are a diet with plenty of fish (two to three times a week). Even more fish is recommended for the elderly. Eggs are also included in a healthy diet, and possibly Feta cheese and yogurt from dairy products. The best yogurt is from goat's milk, although most of the world doesn't like it. For people over the age of 60, the amount of protein can increase by + 10%, due to the loss of muscle mass. This effect is achieved by eating more legumes and nuts.

As for the number of meals, you should definitely take a good breakfast and another meal, and the third meal should be a snack. Dinner should be three to four hours before bedtime. People over the age of 65 should fast twice a year for 7 days. Of the individual diets, the best are the Mediterranean, the Japanese "Okinawa" and the southern Italian with lots of fish, olives, nuts and green vegetables. Genes also have a significant influence on human longevity, which, unfortunately, we cannot influence. However, it is possible to do exercises. Exercise and any physical work are very important for maintaining good health. Shepherds are known to live long, because they have been on the move and in the fresh air all their lives. It is recommended that you should walk for one hour a day. It is also good to ride a bike. And the importance of fasting for longevity has already been stated. Fasting is recommended for all persons over 18 years of age. Exceptions are pregnant women, as well as people with social diseases. Fasting is recommended once a month, or at least up to five times a year. After fasting, people feel fresher and energetically better. Fasting is very important for suppressing the development of cancer cells. Those who are already receiving chemo-therapy should fast before and after the therapy.

Alzheimer's disease is identified by loss of memory, then disorientation, change of behavior, non-recognition of one's loved ones, and finally loss of the ability to speak, walk and even swallow. The Mediterranean diet is good for the prevention of this disease, with an increase in the intake of olive oil and nuts.

There are various controversial theories about coffee. Recent findings recommend it in moderation, as positive, even for Alzheimer's disease. In older years of life, it is recommended to take more Omega-3 fats, as well as vitamins B, C, D, E. This can be achieved by taking multi-vitamins. With age, the body's immune system is damaged. Hence, good diets are important in all periods of life. The Quinoa plant, from the Peruvian Andes, proved to be very good, it was used by the older generations of Peruvians as a basic foodstuff, such as wheat in our country.

Rheumatic arthritis is a chronic disease of the joints. Fasting proved to be useful for slowing it down. A diet with a reduction in the number of calories for three weeks is recommended. The transition to a vegetarian diet is even more efficient. It is recommended to fast every three months for a week. A vegetarian diet goes with fish, three times a week. It is important to take in Omega-3, Omega-6 and vitamin B-12. You should definitely minimize the intake of saturated colds, and increase complex carbohydrates (whole grain bread, beans and all vegetables), olive oil (three tablespoons a day), nuts (30 grams a day) and as many vitamins and minerals as possible.

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