INDIA’s ALPAHAAR FOR LONG LIFE: CALORIE RESTRICTED EATING

आयु:सत्त्वबलारोग्यसुखप्रीतिविवर्धना: |
रस्या: स्निग्धा: स्थिरा हृद्या आहारा: सात्त्विकप्रिया: || Gita 17. 8||
Persons in the mode of goodness prefer foods that promote life span, and increase virtue, strength, health, happiness, and satisfaction. Such foods are juicy, succulent, nourishing, and naturally tasteful.

CALORIE RESTRICTED DIET IS ABOUT A LONG LIFE IN BALANCE

INTRODUCTION

James Parsley in his Vegetable Club in England had experimented first in 1896 as to superior endurance of athletes on plant-based vegetarian diet.  Belgian researchers later in 1904 confirmed and so did Dr. Irving Fisher of Yale University although with some reservation and grudge. The West simply has been refusing to learn for too long. Shrimad Bhagavat Gita instructed the humanity at large the value of calorie restricted diet (alpahaar) centuries before Clive McCay’s publication in 1935.  Ayurveda interprets the truth about what we eat and digest for our life in balance in much convincing ways. The quote from Shrimad Bhagavad Gita above reveal much more about effect of food on our health, happiness, and well being.
Calorie restriction and Intermittent fasting are additive and complementary. Calorie restriction may reverse aging and physiological decline.  I learned as a child to quit eating at the first burp which is close to 1200 to 1500 calories from the dinner plate depending on your age. India’s vratas or upvas (sitting near the God) are truly equivalent to once a week  intermittent fasting if followed well punctually. Together, these practices can prolong our lives in good health.
Calorie restriction seems to work as shown by studies on worms, mice, dogs, and monkeys to humans.  Examples of studies and trials are Restrikal study (2006), monkey projects of NIA (negative) and positive Wisconsin NPRRC (2004), Okinawa, Japan studies, Biosphere II project and CR Society International, and Calerie trials.

APPLICATION

Keep the diet balanced with respect to nutrient density and rare micro-nutrients specially vitamins and microminerals.
Design and maintain a 1500 calories (kcal) diet of defined composition,
Use india’s vratas as a method of intermittent fasting that complements calorie reduction.
Keep eating time punctual during active circadian cycle (6 AM to 8PM).  This very important. No midnight snacks please.
Sleep well, exercise punctually, don’t smoke and consume alcohol.

 GENERAL EFFECTS

Reduced incidence of cardiovascular diseases, diabetes, and cancer.
Reduced stress.
Improved immune function and improved microbiome.
Reduced oxidative damage by free radicals.
Reduced inflammatory cytokines.
Better glucose homeostasis.
Inhibition of mTOR pathway.
Increased FOXO/AMPK/SIRT
Increased Coenzyme Q effects.
Improved cellular repair.
Reduced cognitive decline and neurological diseases.
Resveratrol, metformin, green tea polyphenols aspirin, and PQQ (Pyrroloquinoline quinone) mimic calorie restriction effects.

MODERN SCIENCE

I routinely follow highlight summaries and discussions on aging and longevity via newsletters from Stanford University, Harvard Medical School, National Institute of Aging, National Institute of General Medical Sciences, Milky Way Research Foundation, and UT Southwester Institute.  The General effects and molecular mechanisms listed in the previous sections are generally accepted.  Restricting a nutrient dense and balanced diet of 1500 Kcal and regularly exercising, sleeping well for a minimum of 7 hours, maintaining a good social life, and denial of smoking and alcohol can prolong a healthy life by 35%.

KEY PHYTONUTRIENTS

Green tea polyphenols (Epigallocatechin gallate, flavanols, flavandiols, flavonoids, and phenolic acids).
Omega-3 Fatty Acid (flax Seed/Tisi in India). Alpha Linoleic Omega-3, low saturated fat, and vitamin E from mustard oil used in routine cooking is a nutritional boon for underclass folks in India.
Vitamin C (nibu) and N Acetyl Amine that enhance natural antioxidant glutathione.  Vitamins C and E are longevity agents.
Curcumin (Turmeric), a common nutrient in India.
Ashwagandha (withanolides, sapomins, steroidal lactones, and alkaloids).
Metformin, a drug that most diabetics use.
Rapamycin (but under a physicians advice).
PQQ (Pyrroloquinoline quinone) also called methoxatin is a redox cofactor and antioxidant. Kiwi fruit, parsley, papaya, and green pepper are good source.
VITAMINS Folic ACID, C, D, K, AND MINERALS (Iron, Magnesium, Selenium, and Zinc). Please note that the Indian dinner plates offer a full complement of vitamins and minerals and often include resveratrol from red grapes, epicatechins from tea, quercetin from onion and garlic, curcumin from turmeric and multiple major and minor nutrients from sahijan (Moringa oliefera) and bathua (Chenapodium album).
Selenium and Coenzyme Q10 lengthen the DNA protecting telomere ( Scandanavian Study, J of Nutrients).

https://www.pharmanord.com/news/scientists-may-be-able-to-slow-down-the-aging-process-in-humans-news?gclid=Cj0KCQiAorKfBhC0ARIsAHDzslv6UsVOoKoCjKzy-QIj2B1XNNcB5nTWj45OosUnCfmqd1jag7oV12MaAuvHEALw_wcB

TIME OF RESTRICTED CALORIE INTAKE AND TEMPORAL LINK

Eating punctually when on restricted 1500 calorie diet during the active circadian cycle is critical for the anti-aging effect,
https://www.sciencedirect.com/science/article/abs/pii/S0531556522001450; https://www.sciencedirect.com/science/article/pii/S1550413122003448; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8190218/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836017/; https://www.sciencedaily.com/releases/2022/05/220505143753.htm
Add kindness, gratitude, social interaction, positive attitude, and non-negotiable convictions in your routine life for a long and healthful longevity.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/; https://www.sciencedirect.com/science/article/pii/S1568163719304076
I have carefully checked the referenced articles and have  categorized them as follows.
  • General Physiology and Neurology- 15 citations
  • Nutritional Basis- 1 citation; Metabolic Efficiency- 1 citation
  • The Methionine Connection-1 citationGenotype effect- 1 citation, Immunity- 1 citation
  • The Human Case- One major  review
  • Timing and Temporal link- 3 citations
  • Intermittant Fasting- 2 citations
  • General research on anti-aging- 26 citations
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  3. Banu, J., Orhii, P., Okafor, M., Wang, L., & Kalu, D. (2001). Analysis of the effects of growth hormone, exercise and food restriction on cancellous bone in different bone sites in middle-aged female rats. Mechanisms Of Ageing And Development, 122(8), 849-864. doi: 10.1016/s0047-6374(01)00243-3
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  9. Chiba, T., & Ezaki, O. (2010). Dietary restriction suppresses inflammation and delays the onset of stroke in stroke-prone spontaneously hypertensive rats. Biochemical And Biophysical Research Communications, 399(1), 98-103.07.
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