Obesity, the 5 golden rules in the diet of centenarians against overweight

The guidelines based on the Longevity Diet to fight obesity and live longer and better

The latest estimates from the World Health Organization reveal that 50% of adults and 30% of children and adolescents on the planet are overweight or obese.

In Italy there are 18 million overweight adults (35.5%) and 5 million (source: Italian Obesity Barometer Report) obese, or one in ten. Furthermore, 3 out of 10 children (29.8%) (OKKio Health Survey for WHO European Childhood Obesity Surveillance Initiative – COSI, 2019 data) are overweight and 1 of these is obese (9.4%). We are second only to Cyprus and almost on a par with Greece and Spain, with a prevalence of overweight children in the South.

A dramatic count, which it is necessary to bring out, also and above all, on the occasion of World Obesity Day, the World Day for the prevention of Obesity and Overweight which is celebrated on 4 March. Underlining the importance of prevention is the Valter Longo Onlus Foundation, the first in Italy dedicated to guaranteeing a long and healthy life to everyone, especially disadvantaged and poor people, through proper nutrition and a healthy lifestyle. .

"Over the past thirty years the incidence of overweight has seen an increase of 30 percent and obesity has increased by 60%. If we look at the impact of Covid-19, obesity is one of the most frequent causes of comorbidities in coronavirus deaths, which is often accompanied by hypertension, diabetes and a less efficient immune system ", explains Antonluca Matarazzo, Director General of Valter Longo Onlus Foundation. "The projections are alarming: in 2030 we risk, in fact, to witness the doubling of the prevalence of obesity, which added to overweight, will make up about 70% of the population, with a huge clinical and economic impact, being obesity responsible for some forms cancer, diabetes and cardiovascular disease ".

A time bomb in the fat

Every 2 seconds a person between 30 and 70 years old dies of a "chronic non-communicable" disease, such as cardiovascular and autoimmune diseases, cancer and diabetes (source: UN, 2018 – "Third UN High-Level Meeting on Non- Communicable Diseases "), all pathologies whose onset is favored by the chronic inflammatory state in obese subjects. In fact, obesity predisposes to allergic diseases and, by reducing immune surveillance, increases the risk of cancer and fivefold the possibility of developing diabetes. Overweight and obesity also favor the onset of neurodegenerative diseases, such as Alzheimer's.

An important risk factor for Covid-19

Obesity is also an important risk factor for Covid-19 mortality, as shown by recent studies published by Obesity Reviews, the official medical journal of the World Obesity Federation. The data speak for themselves: obese people who contracted Coronavirus were 113% more likely to be hospitalized, 74% more likely to be hospitalized in intensive care and 48% more likely to die, compared to normal weight patients. .

Obesity under control with the diet of the centenarians

Here, below, is the precious vademecum of advice on which the Valter Longo Onlus Foundation bases its Nutritional Assistance paths for overweight or obese patients. These are guidelines that are based on the Longevity Diet and draw on the golden rules of the table of centenarians and the longest-lived elderly:

100% vegetable menu (or almost)

Adopt a plant-based diet (legumes, vegetables, fruit) and fish (2 or 3 times a week) as much as possible, avoiding those with a high percentage of mercury. Finally, green light for extra virgin olive oil, to be consumed in relatively high quantities, from 50 to 100 ml per day.

Eat more, not less, but better

Take rich portions of complex carbohydrates (tomatoes, broccoli, carrots, legumes, etc.) and include beans, chickpeas, peas, as the main source of protein.

Minimize hydrogenated and trans fats and simple sugars

Eliminate Junk Foods and those rich in simple sugars from your menu, favoring foods rich in unsaturated fats, such as salmon, walnuts, almonds, hazelnuts, and low in hydrogenated and trans fats, such as those of industrial and packaged products.

Eat two meals and a snack

to maintain or reduce weight, a 2 + 1 diet is recommended: breakfast, lunch and snack in the evening or breakfast, snack for lunch and main meal in the evening.

Eat within twelve hours

Eat breakfast after 8 and dinner before 8pm, or have your first meal of the day at 9am and dinner before 9pm.

Tag: Diet Diets

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