Silvio Garattini, 96, is the founder and director of Italy’s Mario Negri Institute for Pharmacological Research, an institute dedicated to biomedical research
Abiding by a lesser-known ‘30% rule’ could help extend your lifespan, a prominent expert has claimed. Silvio Garattini, 96, is the founder and director of Italy’s Mario Negri Institute for Pharmacological Research, a non-profit dedicated to biomedical research.
While the average life expectancy in the UK is around 80 years, Professor Garattini believes that following specific guidelines may indeed boost one’s life expectancy. You may be unsurprised to hear this involves eating healthily wherever possible, but how we consume food may matter more than you think.
“As our elders used to say, you should leave the table a little hungry,” Professor Garattini said, according to Men’s Health. “Research has shown that if you eat 30% less, you live 20% longer. Eating little is a factor for longevity.”
Professor Garattini certainly isn’t alone in his views on food restriction. Various studies have drawn attention to its potential benefits, including pioneering Cell Metabolism research from 2018.
The first phase of the study, dubbed CALERIE, was the first ‘randomised controlled trial to test the metabolic effects of calorie restriction in non-obese humans’. It was followed by a second phase in which 53 healthy men and women cut calories by 15% over two years, before undergoing further tests for metabolism and oxidative stress.
Interestingly, results indicated that cutting caloric intake by 15% for two years slowed ageing and metabolism while protecting against age-related disease. Calorie restriction was also reported to cut ‘systemic oxidative stress’, a factor tied to Alzheimer’s disease, cancer, Parkinson’s, diabetes and other health issues.
At the time, its lead author, Associate Professor Leanne Redman of Pennington Biomedical Research, said: “Restricting calories can slow your basal metabolism, and if by-products of metabolism accelerate ageing processes, calorie restriction sustained over several years may help to decrease risk for chronic disease and prolong life.
“The CALERIE trial rejuvenates support for two of the longest-standing theories of human ageing: the slow metabolism ‘rate of living’ theory and the oxidative damage theory.”
Similar beliefs are echoed by residents of the ‘Blue Zone’, Okinawa, Japan, where residents are known to live exceptionally long lives. Dubbed the ‘80% trick’ or ‘Hara Hachi Bu’, this generally involves eating only until 80% full.
In a past conversation with the Mirror, Dr Deborah Lee, a GP at Dr Fox Pharmacy, explained: “Imagine what 80% of your meal would look like, and aim to leave 20% behind.
“Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. With fewer metabolic processes under way, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia.”
However, it is important to note that research is certainly ongoing on the subject of calorie restriction. Besides this, Professor Garattini emphasised that what you eat matters too, with a Mediterranean diet preferred.
These views come amidst a wave of research lauding the benefits of European staples, including garlic, saffron, olives, rosemary, and grapes. Meanwhile, the so-called ‘Western diet’, characterised by high-sugar and high-fat products, has faced increasing criticism.
“In general, one should follow the Mediterranean diet, which promotes the consumption of fruits, vegetables, fish, and complex carbohydrates while limiting meat and fat intake,” Professor Garattini added.
