A simple change in your eating habits could be the key to a long and healthy life, according to longevity expert Dr. Valter Longo. He suggests eating a light dinner early in the evening, a practice common among centenarians.
This habit helps prevent conditions like high blood pressure and cholesterol, which can occur when the body is overworked metabolizing large meals late at night. Late meals disrupt circadian rhythms, impacting the body's ability to transition from activity to rest.
Dr. Longo recommends:
Eating dinner at least three hours before bedtime.
Choosing lighter meals with fewer calories in the evening.
This routine not only optimizes digestion but also activates autophagy, a process where the body recycles damaged cells, slowing down aging.
A balanced diet rich in nutrients is crucial for long-term health. The centenarian diet includes:
Fruits and vegetables.
Whole grains.
Lean protein.
Healthy fats.
This dietary pattern is common in Blue Zones, regions known for high concentrations of centenarians, such as Sardinia (Italy), Okinawa (Japan), and Nicoya (Costa Rica).
Dr. Longo advocates for intermittent fasting, a method that involves alternating periods of eating and abstaining from food. The 5:2 method, popularized by Dr. Michael Mosley, involves consuming only 500-600 calories two days a week while following a normal diet on the other five days.
Benefits of intermittent fasting include:
Weight loss.
Improved insulin sensitivity.
Reduced inflammation.
Potential for increased lifespan.
While animal studies show promising results, experts remain cautious about the long-term effects on humans.
Beyond diet, other factors contribute to longevity:
Regular exercise.
Strong social connections.
Purposeful living.
The secret to longevity lies not only in what we eat but also when and how we eat. An early, light dinner combined with an active lifestyle, social support, and a sense of purpose can significantly extend lifespan.