Eating less is actually good for health and longevity
What is the sign of “good health”? Many people think that if a person eats well and eats a lot, he will be healthy. However, this is not the case. Sometimes eating too much can actually affect your health.
Eating 40 percent less could extend life by 20 years
According to the World Health Organization, 15 per cent of an individual’s health and life expectancy is determined by heredity, 10 per cent by social factors, 8 per cent by medical conditions, 7 per cent by climate impacts and 60 per cent by himself.
A 40 per cent reduction in food intake could increase life expectancy by 20 years, according to a study by the Institute of Health Aging at the University of London. So, if you want to age slowly, keep hungry properly.
(NIA), the National Institute of Aging in the United States, has comprehensively analyzed the results of a number of studies and concluded that reducing food intake can help prolong life.
In 1980, when rhesus monkeys were studied for 20 years, 93% of their genes were the same as humans, with an average lifespan of about 20 years. It turns out that monkeys that ate 30 percent less a day:
- The longest life span could reach 43 years, which exceeded the average life span of the group by 20 years.
- There were no signs of aging in appearance and behavior after 30 years old.
- The incidence of cancer and heart disease was reduced by more than 50%, and the incidence of diabetes was 0;
- The mortality rate was only 13%, and among monkeys who ate at random during the study period, it was 37% (nearly three times as high).
Susan Roberts, a nutrition expert at Tufts university, and her team studied 218 21-to 50-year-olds and found that people who cut their food intake by 25 percent:
- The level of good cholesterol in blood was significantly higher than that in control group.
- Tumor necrosis factor (TNFs) reduced by 25%;
- Insulin resistance is reduced by 40%, and overall blood pressure is lower.
All of these studies show that “eat less and live longer”.
Why “eat less” can live longer?
1: delaying cell aging.
A study of vascular aging at Georgia State University in the United States found that when food intake is low, the body produces a molecule called β-hydroxybutyric acid, a ketone molecule produced by the liver that slows the aging of cells in the vascular system.
2: reduce the production of reactive oxygen species.
Satiety damages cells and causes premature senility. 2% of the oxygen absorbed by people is catalyzed by oxidase into active oxygen (free radical), which is extremely harmful to the human body and can lead to cell damage, arteriosclerosis, aging, and so on. The more energy the body consumes, the more active oxygen it produces and the faster it ages. And eat less can reduce the production of reactive oxygen species, so that cells from its harm, thus delaying aging.
3: lighten the burden on the spleen and stomach.
The human body digests, absorbs, conveys to the diet, mainly relies on the spleen and stomach to complete, eats just right then the spleen and stomach digestion, the absorption function movement is normal. If you eat too much food, it will increase the burden of the spleen and stomach, stomach not only can not get a rest but also have to secrete a large number of gastric juice, long-term past will destroy the gastric mucosal barrier, leading to gastric erosion, gastric ulcer.
If you eat a lot of protein and fat food, stay in the intestinal tract for too long, can produce a large number of toxins and carcinogens, and even lead to cancer.
4: avoid Alzheimer’s.
When a person is fed, the number of a fibroblast growth factor in the brain increases by tens of thousands of times. But this kind of fiber bud cell growth factor can promote the arteriosclerosis to cause the cerebral cortex blood oxygen to supply insufficient, causes the brain atrophy and the brain function degeneration, reduces the life span.
Japanese experts also found that about 30% to 40% of Alzheimer’s patients have long-term satiety habits in their teens. Because overeating, the gastrointestinal tract needs more power to digest food, resulting in more blood accumulation into the gastrointestinal tract, and the brain’s blood supply will be relatively insufficient, which will affect the normal physiological metabolism of brain cells, leading to premature brain aging. Prone to Alzheimer’s.
5: protecting the heart.
Eat too much, the stomach that dilate makes diaphragm move up easily, affect heart function. And the human body in order to digest and absorb various nutrients, metabolic oxygen demand will be greatly increased, easy to cause acute myocardial ischemia or myocardial infarction, causing sudden death.
6: weight loss.
Reduce food intake, can reduce weight, in addition to maintaining a good body shape, but also reduce a series of diseases caused by obesity. Long-term eating too much makes people fat, obesity can cause atherosclerosis, coronary heart disease, diabetes, cancer and a series of other diseases.
Eating too much can lead to seven diseases.
- Stomach disease: the direct harm of overeating is gastrointestinal tract. In addition, human gastric epithelial cells have a shorter lifespan and should be repaired every 2 to 3 days. If the stomach is always in a state of fullness, the gastric mucosa will not be easy to get the opportunity to repair, the gastric secretion of a large number of gastric juice, will destroy the gastric mucosa, barrier, resulting in gastric inflammation indigestion symptoms.
- Intestinal disease: scientists in Taiwan, China, found that fat blockage in the intestinal tract, will cause intestinal obstruction, black stool, with blood.
- Cancer: eating too much reduces your ability to inhibit cancer growth factors and increases your chances of developing cancer, Japanese scientists have pointed out.
- Osteoporosis: long-term satiety is easy to make bone excessive decalcification, the probability of suffering from osteoporosis will be greatly increased.
- Kidney disease: eating too much will harm the urinary system, because too much non-protein nitrogen to be expelled from the kidney, is bound to increase the burden on the kidney.
- Acute pancreatitis: dinner is too good too full, combined with drinking too much, it is easy to induce acute pancreatitis.
- Neurasthenia: dinner too full, bulging gastrointestinal will cause pressure on surrounding organs, so that excited “waves” spread to other parts of the cerebral cortex, induced neurasthenia.
6 simple ways to control food intake.
1: concentrate on eating.
Do not eat while chatting, or eating while watching TV and so on, will unconsciously eat more, so eat must concentrate.
2: chew well and swallow slowly.
Studies have shown that the same amount of food, chewing less, eating fast, will be more likely to hunger. Therefore, it is best to eat slowly, is one of the strategies to control the amount of food.
Moreover, the mastication time is too short, the vagus nerve is still in the excessive excited state, the appetite also can be relatively hyperactive. The result is that fast-eaters have eaten too much by the time the brain’s satiety center sends out a stop signal.
Experts suggest: a bite of rice should be chewed at least 20 times, the best time to eat is about 30 minutes.
3: eat more coarse grains.
You can eat more food that needs to be chewed down, such as coarse grains, fruits and vegetables, to help slow down the eating speed, but also conducive to satiety.
4: eat water-rich food.
Water intake of food, but also conducive to the stomach can quickly feel “full”, the same is conducive to control the amount of food, prevent obesity.
5: eat soup first.
You can drink a little soup before eating, not only moisten the esophagus to help swallow, but also can quickly increase the sense of fullness, so that you can control the amount of food when eating.
6: change small tableware.
Changing all the utensils in the house to a smaller size and giving yourself a hint of plenty of food can also help us eat less.
- This article recommends that you eat healthily and in moderation rather than on a diet;
- This paper is based on WTO and other scientific research.