Can eating less help you live longer?

Since ancient times, humans have been interested in finding ways to prolong life and live healthily. Among them, diet plays an important role. Recently, many scientific studies have shown that eating less is good for health and may be one of the keys to helping people live longer. 2  So, is there any scientific basis for this, and how should we apply it for the best results?

1. Is it true that the less you eat, the longer you live?  

For nearly a century, laboratory studies have consistently shown that eating less food or eating less often can prolong the lifespan of animals. However, scientists have struggled to understand why these kinds of restrictive diets work to extend lifespan, and how to best implement them in humans. 

Now, in a long-awaited study 1  published in the journal Nature, scientists at The Jackson Laboratory (JAX) and collaborators have tracked the health of nearly 1,000 mice on a variety of diets to delve deeper into these questions.

Eating Less, Aging, and Longevity

The study was designed so that each mouse was genetically unique, allowing the team to better represent the genetic diversity of the human population. This approach makes the results more clinically relevant and elevates the study to one of the most important studies on aging and longevity to date.   

The researchers concluded that consuming fewer calories had a greater impact on lifespan than intermittent fasting. They found that very low-calorie diets generally extended the lifespans of mice regardless of their body fat or blood sugar levels – both commonly considered to be hallmarks of metabolic health and aging.   

Surprisingly, the mice that lived the longest on the restricted diet were those that lost the least weight despite eating less. The animals that lost the most weight on this diet tended to have low energy, compromised immune and reproductive systems, and shorter lifespans.

Long-term Health and Lifespan

“Our research really points to the importance of resilience,” says Gary Churchill, Ph.D., a professor at JAX who led the study. “The animals that were healthiest maintained their weight even in the face of stress and calorie restriction, and those were the ones that lived the longest.”

According to Churchill, the study also suggests that more moderate levels of calorie restriction might be the way to balance long-term health and longevity.

2. Is eating less good for your health?

When calorie intake is controlled in a reasonable manner, eating less can bring the following benefits:

• Reduced oxidative stress: When we eat less, the body produces fewer free radicals, thereby reducing oxidative stress – one of the main causes of cell aging.  
• Enhanced autophagy: Autophagy is the process of cells self-destructing and regenerating damaged components. Eating less stimulates this process, helping to eliminate damaged cells and regenerate new cells, contributing to slowing down the aging process.  
• Improved insulin sensitivity: Calorie restriction helps improve insulin sensitivity, thereby better controlling blood sugar levels, reducing the risk of chronic diseases such as diabetes, cardiovascular disease, obesity…  
• Changes in gene expression: Some studies show that calorie restriction can affect the expression of some genes related to longevity, helping to prolong lifespan and enhance health.

3. Ways to eat less to improve health

There are many ways to apply the principle of “eating less” to your daily diet, including:

• Intermittent fasting: This method alternates between periods of normal eating and fasting for a certain period (for example, fasting for 16 hours, eating within 8 hours).
• Eating fewer calories: Reduce your daily calorie intake, but still ensure adequate nutrition.
• Eating keto: The ketogenic diet focuses on reducing carbohydrates and increasing fat, helping the body switch to using fat as its main energy source.
• Diet by ratio: Apply a certain ratio between nutrient groups in each meal (for example: 40% carbohydrates, 30% protein, 30% fat).

4. Precautions to ensure health

Although eating less can bring many health benefits, it is necessary to keep in mind the following points to ensure safety and effectiveness:

• Consult with experts: Before applying any diet, you should consult a doctor or nutritionist for advice that is appropriate for your individual health condition.
• Ensure adequate nutrition: When eating less, pay attention to choosing nutrient-rich foods to provide enough vitamins, minerals, and nutrients needed by the body.
• Listen to your body: If you feel tired, dizzy, or have any unusual symptoms, stop the diet and see your doctor.
• Combine a healthy lifestyle: Besides diet, regular exercise, adequate sleep, and stress control are also important to maintain health and prolong life.

Thus, eating less can be an effective strategy to improve health and prolong life. However, it is necessary to apply it correctly and combine it with a healthy lifestyle to achieve the best results. If you have health problems, you should pay attention to finding appropriate solutions and actively take care of your health from an early age to live a healthy, lucid, and long life.

References: Medicalnewstoday.com, Sciencedaily.com, Nature.com,  Earth.com