Strategies to live better and longer

Healthy longevity, have you ever thought about what’s behind it? Certainly not a pact with the devil. Simply small and large strategies which, as I wrote in my latest book “Feed your energy”, allow us to add life to years and not just years to life. And if on the one hand we cannot stop time, it runs without caring about us and our desires, on the other there is one thing we can do to nourish healthy longevity: train our genes as best as possible, staying to the rhythm of nature, the circadian rhythm. Word of science.

Sirtuins for healthy longevity

There is a family of genes that plays a fundamental role in terms of healthy longevity and which, for this reason, are considered among the most important longevity genes. They are called SIRT genes and seven of them are known in humans. They are responsible for the production of the sirtuine, proteins essential for the survival of all living beings. It therefore becomes essential for us to promote their synthesis.

Sirtuins are activated under conditions of metabolic stress such as cold temperatures and food shortages. And it is

This last condition I want to talk to you about. In fact, it is not enough to cut calories: the risk would be a lack of energy and some precious macro and micro nutrients for the optimal functioning of our body. And, last but not least, to feel constant hunger, in other words to always be hungry and nervous. In fact, it must be done methodically. Here, then, are two practical and easily applicable strategies. The first is at the table. The second? Sleeping.

At the table: times and foods to live longer and better

Eat little, or rather, as much as you need, avoiding excesses, but balancing the nutrients according to the most appropriate times for the body: I ​​could summarize the first suggestion like this. Today there is a lot of talk about intermittent fasting, a little less time restricted eating (THREE). The main difference between these two approaches, which are actually part of the same large family, that of intermittent fasting, is how we place the emphasis on the moment in which we fast or the moment in which we eat. A bit like looking at the glass half empty or half full, so to speak.

T.R.E., Time Restricted Eating

From my perspective, intermittent fasting and time restricted eating are both metabolically fascinating. The second, however, could be more strategic in promoting global well-being. Why? Let’s start from the basics. Simply put, when we fast, a reaction is activated, which is called “autophagy”, in which our brain cells reduce all energy-consuming processes and dispose of malfunctioning organelles and protein deposits that hinder the transmission of nerve impulses. At the same time, a balanced low-calorie diet is essential to nourish our well-being. Last but not least, meals are a moment of conviviality and pleasure, in particular dinner which for families is, in all likelihood, the only time in which to get together.

It is therefore a question of combining the two aspects: consuming a balanced low-calorie dinner, but adequately in advance of sleep, about 2-4 hours before. In practice, the advice is to refer to the breakfast time and insert dinner 10 to 14 hours before.

Personally, every day I try to respect a constant, i.e. equal, interval of 12 hours. I learned by experimenting on myself, with fitness trackers that monitor sleep, that we sleep better in quantity and above all in quality, and that in the morning we wake up more rested and with adequate hunger (an event that for me, to tell the truth , it has never been missing!).

Beyond my feelings, science confirms the benefits of TRE. The potentials go beyond just weight loss. Research has indicated that this dietary approach could mitigate markers associated with cardiovascular disease. By regulating the timing of food intake, TRE can influence various protective factors that contribute to cardiac metabolic health (Li W. and Chen W., 2024). And that’s not all.

Polyphenols, fundamental for healthy longevity

To train the synthesis of sirtuins and therefore our healthy longevity – which will not stop time but will nourish it with quality (and life!) – there are also them: polyphenols, molecules of natural origin with antioxidant capacity that the plant world offers us as precious allies. Among all, in particular those from cocoa, blackberries, grapes, but also extra virgin olive oil, red onion, green tea, capers, celery, strawberries, turmeric, buckwheat, kale, parsley, rocket, just to name a few, they seem to be able to activate sirtuins and allow cells to live healthier for longer.

And then there’s him, restful sleep

To conclude, sleep, at night, also nourishes our healthy longevity. We spend a total of about 26 years of our lives sleeping and yet we don’t always do it well. And how we sleep, as well as how much, matters. It trains our circadian rhythm, thus regulating our body’s big clock, and our healthy longevity. If you want to know more, I recommend reading this article that I prepared for the Equipe Enervit Magazine.

Bibliography

Li W. et Chen W., 10-h time-restricted eating: are there broad health benefits? Lancet Healthy Longev. 2024 May;5(5):e304-e305.

Photo: Valentina Celeste

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nutritionintermittent fastingsleep disorderspolyphenolsirtuinesleep

2024-06-25 15:31:24
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