You Are What You Eat

??In this Nexus:

?? First step towards the healthier diet

?? TOP health and longevity enemies

?? My tips towards a healthier diet

?? Documentaries recommendation

I really like the phrase "You are what you eat". I truly believe that it is straight to the point. And as the visual of this article suggests - if you are eating donuts, you are going to become one. Of course, this is very dramatically put and a bit exaggerated, but that's the point behind it, to shake you a bit and to make you start thinking of what you are putting in your mouth.

There are strong scientific evidence, that diet greatly contributes to our health, while caloric restriction and fasting have significant advantages for disease prevention and longevity (1, 2). In this edition of Nexus you will get to know how to start improving your diet, a list of the "deadliest" foods and drinks based on scientific data, and another documentaries recommendation from me.

First Step to the Healthier Diet

I don't believe in any immediate drastic changes, as usually they don't last long and leave a sense of disappointment. What works best is taking baby steps, seeing positive changes, and trying something in addition, i.e. making the next step. I suggest to get rid of what is truly unhealthy in your daily routine first, thus, start from saying NO to what is already on the plate, instead of trying to add healthy things. Follow this:

1. Collect data. Write down every meal or snack (even if it is a single candy) you eat and at what time of the day. Do it for 7 consecutive days to have a full view of the whole week. Don't cheat with yourself, write it ALL down.
2. Evaluate. Here you will find a list of the most unhealthy foods and drinks. Check how many times during the week you had something from that list.
3. Act. Take your first step towards a healthier diet and reduce the appearance of anything from that list in your plate to a minimum.

At least for me seeing my health data helped me modify some of the daily habits, which later on became the new normal. I will discuss further steps towards the healthier diet (i.e. what to eat and when) in my future Nexus editions.

What Does Science Say?

Modifying your diet through strategies like reducing overall calorie intake, specific nutrient restriction, adopting intermittent fasting, and restricting eating to certain times of the day can significantly influence longevity. Furthermore, these dietary adjustments are effective in delaying, preventing, or managing a range of diseases associated with aging, such as cancer and diabetes. Limiting the intake of amino acids and proteins is generally associated with a reduction in age-related health issues, leading to improved longevity and well-being. Therefore, it is even more important to know what should NOT be in your plate, than what should.

TOP Health and Longevity Enemies

Lets dive into the list of products which can significantly harm your health and shorten your life and check how much of those are in your daily menu:

Processed Meat

Processed meat, such as ham, sausages, bacon, frankfurters, salami, etc. undergoes treatment (curing, smoking, salting or the use of chemical preservatives and additives) to improve its shelf-life and/or taste. A review published in the Journal of Internal Medicine by A. Wolk from the Karolinska Institute in Sweden concluded that the consumption of 50 g/day
of processed meat statistically significantly increased the risk for most of the studied diseases: 4% for total prostate cancer, 8% for cancer mortality, 9% for breast, 18% for colorectal and 19% for pancreatic cancer, 13% for stroke, 22% for total and 24% for cardio-vascular mortality, 32% for diabetes (3).

Moreover, IARC - International Agency for Research on Cancer / World Health Organization , classifies processed meat as a Group 1 carcinogen, directly linked to colorectal cancer (4). Just for your knowledge, there are 4 groups: Group 1 - carcinogenic to humans, Group 2A - probably carcinogenic to humans, Group 2B - possibly carcinogenic to humans, Group 3 - not classifiable as to its carcinogenicity to humans.

Sugary Beverages

Sugary beverages, including sodas, energy drinks, and sweetened teas, are a significant source of added sugars in the diet. High consumption of these drinks is linked to obesity, type 2 diabetes, heart disease, and tooth decay. Findings from large cross-sectional studies, in conjunction with those from well-powered prospective cohort studies with long periods of follow-up, show a positive association between greater intakes of sugar-sweetened beverages and weight gain and obesity in both children and adults (5).

Trans Fats

Trans fats, found in partially hydrogenated oils, have been widely used in margarines, snack foods (like frozen pizza), fried foods (french fries, doughnuts and fried chicken), refrigerated dough (such as biscuits and rolls), and baked goods. The scientific group from Canada has concluded that the consumption of food containing trans fats is associated with all cause mortality, total incidence of coronary heart diseases, and coronary heart disease mortality (6). The FDA has taken steps to remove artificial trans fats from the food supply due to their health risks (7).

Refined Carbohydrates

Refined carbohydrates, present in white bread, pasta, and many processed foods, have had most of their fiber and nutrients removed. They can lead to rapid spikes in blood sugar and insulin levels, contributing to insulin resistance, obesity, and type 2 diabetes. Scientific evidence suggests a negative impact of simple carbohydrates and refined carbohydrates on mood, including alertness and tiredness. Sugar intake can affect the development and prognosis of metabolic disease (such as diabetes). An uncontrolled intake of refined carbohydrates increases the risk of developing metabolic syndrome and subsequently developing metabolic disease (8).

High-Sodium Snacks

High-sodium snacks, such as chips, pretzels, and crackers, can contribute to high blood pressure, a risk factor for a number of diseases. For adults, World Health Organization recommends less than 2 g/day of sodium, equivalent to less than 5?g/day salt (just under a teaspoon). A meta-analysis conducted by a research group in Taiwan identified 36 reports, which included a total of 616,905 participants. Compared with individuals with low sodium intake, individuals with high sodium intake had a higher adjusted risk of cardiovascular disease. The findings suggest that there is a significant linear relationship between dietary sodium intake and cardiovascular disease risk. The risk of cardiovascular disease increased up to 6% for every 1 g increase in dietary sodium intake (9):

Fast Food and Ultra-Processed Foods

Fast food is often high in calories, saturated fat, and sodium, while being low in nutrients. Frequent consumption is linked to obesity, poor diet quality, and increased risk of chronic diseases. Ultra-processed foods, which include many ready-to-eat or -heat products, often contain additives, preservatives, and artificial colors. High consumption is linked to obesity, heart disease, and overall mortality (10). A meta analysis have shown, that greater ultra-processed food consumption was associated with increased odds of depressive and anxiety symptoms, and the increased risk of subsequent depression (11).

Artificial Sweeteners

Artificial sweeteners were thought to provide a calorie-free alternative to sugar. However, recent studies have demonstrated that artificial sweeteners influence glucose absorption within the gastrointestinal tract and modulate the secretion of insulin in both human and animal subjects. Additionally, these substances have been found to modify the gut microbiota composition, leading to impaired glycemic regulation attributable to alterations in the intestinal microbial ecosystem. Moreover, data from an extensive cohort study have identified a significant association between elevated intake of artificial sweeteners and increased risks of all-cause mortality, cardiovascular disorders, coronary artery disease, cerebrovascular events, and oncological conditions (12).

Excessive Alcohol

For years, efforts have been made to answer the question regarding the safe amount of alcohol intake, but controversies remain. Observational studies advocate moderate alcohol consumption following a Mediterranean pattern (red wine with meals avoiding binge drinking) as the best option for current drinkers. However, agencies such as the IARC - International Agency for Research on Cancer / World Health Organization recommend abstention from alcohol as it is a potent carcinogen (13). While there are studies showing that moderate alcohol consumption may have some health benefits, it is clear that excessive drinking is a major risk factor for liver disease, heart disease, stroke, cancer, and accidents.

Red Meat

I put red meat in the last place as first of all, it should be mentioned, that red meat is a valuable source of nutrients like protein and iron. However, high intake has been associated with an increased risk of heart disease, stroke, and certain types of cancer. The review mentioned earlier also concluded that the consumption of unprocessed red meat of 100 g day varied from non-significant to statistically significantly increased risk - 11% for stroke and for breast cancer, 15% for cardiovascular mortality, 17% for colorectal and 19% for advanced prostate cancer (3). Red meat is classified as a Group 2A carcinogen, i.e. probably carcinogenic to humans.

Personally - I just love good steak. And as mentioned above, red meat is also useful for our body. However, moderation is key here, along with a focus on lean cuts and plant-based protein sources. The suggestion would be to try minimise red meat consumption to 4-5 times a month, or in other words - 1 time a week. Not too hard?

My Tips Towards a Healthier Diet

I am not a fan of torture. I believe that you need to enjoy life and not limit yourself in every possible way. Therefore, my advice is to change your mindset a bit:

1. Remind yourself that processed meat is a proven carcinogen. Maybe it will help you skip adding it in your grocery bag.
2. If you just love sodas (and I am a Coca cola lover), drink your Coke as a "reward" (e.g. once a month?), and NOT instead of water every day!
3. If you are not a water drinker like me, try adding some taste to it. A small bit of natural apple juice works for me. The amount of sugar will be minimal, but it will have some taste and encourage your proper hydration.
4. Pick whole grain products whenever you can to avoid refined carbohydrates. These products are usually clearly marked in the grocery stores.
5. Focus on whole, minimally processed foods for optimal health and longevity. And yes, that probably means you have to cook it yourself. On the other hand, these days there are also quite some healthy options to order or take-away.
6. If you notice, that you become thirsty after eating certain foods - try to avoid them, this means they have really high amount of salt.
7. Artificial sweeteners seem to be as unhealthy as sugar itself. So don't fool yourself that it is a healthier option.
8. If you can't resist drinking alcohol, do it in moderation. Mediterranean diet advice 1 glass of red wine with food per day. Sounds nice, right? Just know when to stop.
9. Minimise red meat consumption to 4-5 times a month. You can put it in a way of prioritising quality over quantity. Eat some really good steak from time to time to satisfy the beast inside you.

Documentaries Recommendation

I think I already mentioned in one of the Nexus editions that I am a documentaries geek. So here is another recommendation from me to check on Netflix - a series about diet and it's effect on our health.

Hope you enjoyed the read and found my tips helpful. More on longevity and healthspan is coming in 2 weeks. Don't hesitate to drop me a message if you want me to write on some specific topic. And make sure to subscribe and share your thoughts!