A little less than a year ago we spotlighted research results from the CALERIE (Comprehensive Assessment of Long Term Effects of Reducing Intake of Energy) Trial, a research study looking at the effects of calorie reduction on the biology of aging. The study results at that time suggested that calorie restriction might improve immune function and reduce chronic inflammation in people. Now we can report on a newly published study in Nature Aging, also using data from the CALERIE Trial, that seems to suggest that calorie restriction may also slow down the aging process itself. Following a group of 200 healthy adults over a 2-year period, with one group eating normally and the other group cutting their calorie intake by 25%, researchers found that in the group with calorie restrictions, their DNA aging process (as examined through blood samples) slowed 2-3%, which is the equivalent of a 10-15% decrease in the risk of early death (or the equivalent of giving up smoking).

So is that the answer? All we need to do to extend our life span and slow down the aging process is to cut our calories? Well, as with all things connected to aging, the reality is not so simple. First, this is not a recommendation to cut out 25% of your daily calories. This small study merely adds to increasing evidence that eating fewer calories may positively affect the aging process, but more research is needed to clarify what the real-world implications are of this approach (and in fact, a new research trial is underway). Second, apparently most in the calorie restriction group were unable to keep up the level of a 25% reduction over the 2-year time period. It appears that most were only able to achieve half of that reduction, which underscores how challenging this level of calorie restriction is. Finally, it is possible that calorie restriction could cause negative effects, such as increased fragility. So, while this research adds another piece to the puzzle about the human health span and life span, we still have a long way to go to better understand how health and longevity can be enhanced through patterns of eating. 

However, we do know that aging generally means we need to take in fewer calories, for a variety of reasons: we may have decreased mobility, changes in muscle mass and bone mass, or other medical changes. What that means is that as we age, we have to pack more nutrients into each meal, because our nutritional needs do not diminish as we get older. In fact, in certain ways (think protein consumption, for example) our nutritional needs may even increase. So, therefore, it’s important to understand the most nutrient-rich foods you should be consuming as an older adult. US News recently published what it calls the “Superfoods” for older adults, meaning those foods with enough nutritional density to meet and boost the nutritional needs we all have as we get older. So what’s on the “superfoods” list? Many of the usual suspects, including leafy dark greens and berries (especially blueberries) and beans and whole grains. You may be surprised to find out that Brussels sprouts, beets, plain greek yogurt, and garlic are also singled out as key elements of a nutritious “senior” diet. Healthline recently published its own list of the 11 most nutrient-dense foods on the planet. In addition to the US News guidelines, this additional list adds such items as liver, seaweed, and (just in time for Valentine’s Day) dark chocolate.  

And if you’re looking for some new recipes to incorporate or include these nutrient-dense items, you may want to take a look at the new cookbook added to the growing repertoire from Blue Zones founder Dan Buettner. We previously highlighted his cookbook, The Blue Zones Kitchen: 100 Recipes to Live to 100 and The Washington Post just featured an article on how the diet of Blue Zone residents helps them live long and healthy lives. Now you can grab Buettner’s latest cookbook, The Blue Zones American Kitchen: 100 Recipes to Live to 100, a plant-featured cookbook highlighting recipes from immigrants in America along with Indigenous people’s recipes passed down through generations. You can find out more about everything “Blue Zones” when it comes to eating, along with this new cookbook, by clicking here.