Minor reduction in calories greatly improves health and longevity

Wayne Thiebaud, an American painter who reveled in making us see everyday objects and foods in new ways, once said, “Discipline is not a restriction but an aid to freedom.” Although he wasn’t talking about what it takes to be healthy and the rewards good health offers (freedom from illness and pain), he sure could have been.

A new study reveals that restricting your daily calorie intake so that it is reduced by just 12% can help build strong muscles and keep healthy aging genes doing their job. On a 2,000-calorie-a-day diet, that amounts to eliminating about one slice of whole wheat bread and an ounce of Swiss cheese.

A National Institute of Aging (NIA) analysis looked at data from the Comprehensive Assessment of Longterm Effects of Reducing Intake of Energy (CALERIE) study and found that, over a two-year stretch, that small decrease in calorie intake upregulated genes that generate energy and stimulate metabolism, while tamping down genes associated with the stress response and genes that make inflammatory proteins. All that helps protect your heart and brain from premature aging.

To reduce your daily calorie load by around 12%, start a food diary that tracks your food and calorie intake. Identify foods that you can easily eliminate (start with inflammatory culprits like sugar-added foods and beverages, whole dairy and red and processed meats). And check out the information on nutritional boosters available through the free newsletter at Longevityplaybook.com. Making this simple change in daily habits can help promote your healthy aging.