Diet plays a crucial role in healthy aging and longevity, with certain dietary patterns consistently linked to promoting healthspan – the period spent in good health free from chronic diseases and age-related disabilities. A recent scoping review examined four specific dietary patterns – caloric restriction, intermittent fasting, the Mediterranean diet, and the ketogenic diet – for their potential benefits on healthy aging. These diets influence critical pathways in the body related to cellular repair, inflammation, and metabolic regulation. The review suggests that combining some of these strategies may offer optimal aging and health benefits.
Caloric restriction primarily promotes healthy aging through weight loss, obesity prevention, reduced inflammation, improved cardiometabolic health, and slowed biological aging, potentially delaying age-related diseases. Intermittent fasting involves alternating between periods of fasting and normal eating, offering short-term benefits in body composition and cardiovascular health. The Mediterranean diet emphasizes plant-based foods, moderate amounts of dairy and omega-3-rich fish, and limits meat and processed foods. Following this diet may lower BMI, support cognitive function, slow biological aging, reduce frailty in older adults, and enhance gut health and reduce inflammation. The ketogenic diet, a high-fat, low-carbohydrate diet, may improve triglyceride levels, increase good cholesterol, aid in short-term weight loss, and promote autophagy, potentially aiding cellular detoxification and longevity.
Researchers highlight the key metabolic pathways involved in the health benefits of these diets, including insulin signaling, mTORC1, and AMPK pathways, which play critical roles in regulating cell growth, energy balance, and metabolism. Calorie restriction, intermittent fasting, and ketogenic diets impact these pathways by lowering calorie or carbohydrate intake, while the Mediterranean diet influences them indirectly through unsaturated fats and antioxidants that enhance insulin sensitivity and blood vessel function. Experts recommend a personalized approach to dietary interventions for healthy aging, considering individual preferences, metabolic health, and specific health goals to guide the choice of dietary strategies.
While the evidence on dietary interventions for healthy aging is promising, caution should be exercised in interpreting study findings, as varying study quality and methodological limitations may impact the results. The Mediterranean diet is recommended for its broad range of health benefits and overall support for health, particularly when combined with calorie restriction for weight management goals. Experts caution against intermittent fasting or ketogenic diets for healthy aging due to concerns over long-term sustainability, potential nutrient deficiencies, and their effects on heart health. They suggest combining the Mediterranean diet with calorie restriction or intermittent fasting strategies to amplify their benefits and promote healthy aging.
In conclusion, promoting healthy aging requires a holistic approach that includes dietary changes, regular exercise, stress management, and social connections. Consulting with a healthcare provider or registered dietitian can help in developing a personalized plan to enhance healthspan and meet specific needs. By understanding how diet influences aging and incorporating a combination of dietary strategies, individuals can optimize their chances for healthy aging and longevity, reducing the risk of age-related chronic diseases and disabilities.
