Live longer with a very small change.

Research suggests that one of the simplest ways to support healthy aging may also be one of the most effective: eating slightly fewer calories.

Illustration photo: Shutterstock

While many expensive trends are being promoted as keys to longevity, from cold water immersion and hyperbaric oxygen therapy to sleeping under red lights, a nearly two-decade-long study by American scientists has come to a much simpler conclusion: simply cutting calories moderately can help people live healthier and longer lives.

Research conducted jointly by scientists at Tufts University shows that reducing daily calorie intake by about 10-15% can improve blood pressure, cholesterol, blood sugar control, and slow the signs of biological aging.

No need for extreme measures.

According to Sai Krupa Das, the study's lead author, many people often think that extending lifespan requires complex or expensive methods. However, current scientific evidence shows that small changes in diet and lifestyle can make a significant difference to long-term health.

"It doesn't necessarily have to be an extreme measure," Das stated. "There are dietary and lifestyle changes that not only help prevent chronic diseases but also slow down the aging process."

The results are derived from the CALERIE™ project – an acronym for “Comprehensive Assessment of the Long-Term Impact of Energy Restriction”. This is considered one of the largest and longest-running studies on the effects of calorie restriction on humans.

A moderate but noticeable reduction.

In the initial phase of the study, 143 healthy adults were asked to reduce their calorie intake by 25% over two years, while another 75 continued to eat normally as a control group. Participants were regularly monitored for weight, blood pressure, insulin levels, and glucose tolerance at research centers in the United States.

Small changes to your diet, such as cutting out one high-calorie food item each day, can provide long-term benefits for healthy aging. Photo: Shutterstock

In reality, most participants only reduced their calorie intake by about 12% instead of the target of 25%. However, this modest reduction still resulted in significant changes.

Researchers noted that the calorie-restricted group had lower blood pressure, reduced LDL cholesterol—often referred to as “bad cholesterol”—and significantly improved insulin levels compared to the control group. Notably, these benefits were observed even in individuals who were previously healthy and not obese.

Impact on the aging process

Scientists believe that one of the key mechanisms by which calorie restriction improves health is reducing oxidative stress – a process that creates unstable molecules that can damage cells.

These "free radicals" have long been considered a factor linked to many age-related diseases such as cancer, cardiovascular disease, and Parkinson's disease. When the body consumes less energy, metabolism can be more efficient and produce fewer harmful molecules.

Urine test results in the study showed that the calorie-restricted group had significantly lower levels of oxidative stress markers compared to the control group.

Researchers suggest that healthy aging may depend less on expensive trends and more on sustainable eating habits. Photo: Shutterstock

The CALERIE™ project continues to be monitored to assess whether the lifestyle changes made by participants still have a positive impact on their health after more than a decade.

The new trend of "healthy aging"

With average life expectancy increasing thanks to medical advances, experts believe the issue is no longer just about "living longer," but about living healthier in later years.

The concept of "healthspan"—the period of time during which a person maintains good health—is therefore becoming a new focus in medical and nutritional research.

According to experts, reducing calorie intake in a reasonable way may be one of the simplest and most accessible ways to extend "healthspan".

Ms. Das suggests that many people can start with very small changes: cutting out sugary desserts, limiting high-calorie drinks, or reducing their daily portion sizes by about 10%.

"You don't need to aim for extreme numbers like cutting calories by 30% or 40%," Das emphasized. "Even a 10% reduction can be very helpful."

However, scientists also note that calorie restriction is not suitable for everyone. People over 65, children, pregnant women, people with a low BMI, or those with medical conditions requiring treatment should consult their doctor before making any dietary changes.

Source: https://daibieunhandan.vn/song-tho-hon-nho-mot-thay-doi-rat-nho-10418227.html