Can you live longer and healthier by reducing calories? (Calorie Restriction)

Have you ever wondered how great it would be if there was a way to live a few more years healthy and energetic? If you could delay aging a little? That's what we're going to talk about today. This is called the calorie restriction method, or `Calorie Restriction`. Let's see if this can really extend our lifespan and preserve our youth.

What is the scientific background behind this story?

This story begins as far back as 1935. A study conducted back then found that rats that were restricted in calories lived about 30% longer than rats that ate normally. Since then, scientists have tried this method on animals such as mice, worms, flies, dogs, and monkeys.

So how does this happen? Simply put, there are two main mechanisms by which this works.

1. Reduce harmful molecules: When we convert the food we eat into energy, a byproduct of this is the formation of unstable molecules that are harmful to the body. We call these free radicals . These damage our cells and accelerate the aging process. When we restrict calories, the production of these harmful free radicals is reduced.

2. Increases the ability of cells to withstand stress: When calories are reduced, our body's cells become stronger and more able to protect themselves. This means they have a better ability to withstand various diseases and stresses.

Scientists believe that these two mechanisms help protect us from a number of major life-threatening diseases, such as cardiovascular diseases and cancer.

Okay, it's good for animals. So is this good for humans too?

This is the most important question. Animal studies have shown that calorie restriction lowers cholesterol levels and controls blood sugar levels. So scientists think that, since the body functions in mice and humans are very similar, it is likely that these benefits will also be available to humans.

Those who follow this method expect the following benefits:

• The risk of developing Type 2 Diabetes is greatly reduced.
• Reduced risk of heart disease.
• Reduced likelihood of developing cancer.

What exactly does calorie restriction mean?

The basic idea behind this is, "To get the vitamins, minerals, and other nutrients the body needs without any deficiency, while consuming fewer calories."

Imagine that an average Sri Lankan consumes about 2000-2500 calories per day. When restricting calories, you gradually reduce this amount by about a third over time. That means coming to a limit of about 1200-1500 calories per day.

The most important thing: This doesn't mean just going hungry. The important thing is to get the most nutrition from the food you eat .

For example, Dean, who follows this method, eats 1,200 calories a day. His diet consists mostly of vegetables, fruits, nuts like almonds, and flaxseed oil, which provides omega-3 fatty acids.

This can be understood more simply from the table below.

How do you do this, exactly, in a healthy way?

If you're thinking about trying this method, the most important thing to remember is to do it correctly and safely . Cutting calories without thinking about nutrition can lead to serious health problems.

Think about these things before you start.

1. Definitely talk to a doctor: Before making such a big change in your life, it is essential to consult your doctor . He or she can assess your health and tell you if this is right for you.

2. Get a blood test: Before you start this process, get some blood work done to check your cholesterol and blood sugar levels. Then you can measure your progress in a few months.

3. Get help from a dietitian: If possible, see a dietitian. He or she can help you create a meal plan that will provide you with all the nutrients your body needs, even if you're on a calorie deficit.

4. Start small: Don't cut back on food all at once. First, eliminate unhealthy foods like sugar, flour, and oil from your diet and add fruits and vegetables instead.

5. Don't skip exercise: No matter how much you reduce your calories, you won't get real results without exercise. You should definitely do something like walking or running for at least 30 minutes a day.

Those who follow this method hope to live long enough to benefit from new treatments that will come with the advancement of medical science in the future. So, this is not just a matter of extending life, but an investment in a better, healthier life.