my diet is vegan - lots of vegetables, fruit, whole grains, legumes, nuts, spices, olive oil and low on gluten, processed foods, refined sugar.
the primary reason for me choosing this diet is as a treatment for psoriasis, an autoimmune condition. I tried the paleo diet before switching to this one and did not see any significant improvement. There were also lots of ideas circulating like, avoid nightshades, citrus etc. but I quickly found that these 'rebel' ideologies didn't really address inflammation and also did not have very much convincing science to back them up.
In a nutshell the reason why a vegan diet has rid me of the phenotypes of psoriasis is because it avoids inflammatory compounds (these are in virtually all meat and dairy products) -
Arachidonic Acid - this compound also plays a part in cancer, asthma, inflammatory bowel disease, rheumatoid arthritis, and other autoimmune disorders.
- S Hammarström,M Hamberg,B Samuelsson,E A Duell,M Stawiski, andJ J Voorhees. Increased concentrations of nonesterified arachidonic acid, 12L-hydroxy-5,8,10,14-eicosatetraenoic acid, prostaglandin E2, and prostaglandin F2alpha in epidermis of psoriasis
- Wolters M. The significance of diet and associated factors in psoriasis Br J Dermatol. 2005 Oct;153(4):706-14.
- de Silva PS, Olsen A, Christensen J, Schmidt EB, Overvaad K, Tjonneland A, Hart AR. An association between dietary arachidonic acid, measured in adipose tissue, and ulcerative colitis. Gastroenterology. 2010 Dec;139(6):1912-7. Epub 2010 Oct 13.
Animal Protein - Increased overall risk of mortality here (under 65s), here, here, here, here, As Darryl pointed out in this thread we also know of two distinct lifespan extension pathways; these are leucine moderation and methionine restriction. "Leucine moderation (and perhaps moderation of other BCAAS, as well as aromatic AAs) functions through the insulin/IGF-1/mTOR pathway. Methionine restriction, while reducing DNA methylation, and IIS/mTOR growth signalling as with other essential amino acids, may function uniquely through reductions in mitochondrial oxidative stress (much as mitochondrially targetted SOD expression, MitoQ, or membrane decoupling by DNP or C60 would)."
Another nice cache Darryl put together:
We've known for 15 years that high methionine and [leucine] proteins stimulate IGF-1 signalling and cancer proliferation. The most interesting thing about this study was the bimodality of response, with protein no longer being so deletorious (at least with respect to cancer) after age 65.
I speculate that lower availability of viable stem cells for tranfsormation to cancer, and the need for some growth signalling to delay frailty and immune decline in our senior years, are at work here.
Methionine - restriction is a strategy in both cancer growth control as well as lifespan extension. Notice that 40% Restriction does not decrease growth rate and body size in rats.
- M. F. McCarty, J. Barroso-Aranda, F. Contreras. The low-methionine content of vegan diets may make methionine restriction feasible as a life extension strategy. Med. Hypotheses 2009 72(2):125 - 128.
- Sanchez-Roman, Barja G.. Regulation of longevity and oxidative stress by nutritional interventions: role of methionine restriction.
- Regulation of longevity and oxidative stress by nutritional interventions: role of methionine restriction.
- M. C. Ruiz, V. Ayala, M. Portero-Otín, J. R. Requena, G. Barja, R. Pamplona. Protein methionine content and MDA-lysine adducts are inversely related to maximum life span in the heart of mammals. Mech. Ageing Dev. 2005 126(10):1106 - 1114.
- M. López-Torres, G. Barja. Lowered methionine ingestion as responsible for the decrease in rodent mitochondrial oxidative stress in protein and dietary restriction possible implications for humans. Biochim. Biophys. Acta 2008 1780(11):1337 - 1347.
- V. Agrawal, S. E. J. Alpini, E. M. Stone, E. P. Frenkel, A. E. Frankel. Targeting methionine auxotrophy in cancer: discovery & exploration. Expert Opin Biol Ther 2012 12(1):53 - 61.
- E. Cellarier, X. Durando, M. P. Vasson, M. C. Farges, A. Demiden, J. C. Maurizis, J. C. Madelmont, P. Chollet. Methionine dependency and cancer treatment. Cancer Treat. Rev. 2003 29(6):489 - 499.
- B. C. Halpern, B. R. Clark, D. N. Hardy, R. M. Halpern, R. A. Smith. The effect of replacement of methionine by homocystine on survival of malignant and normal adult mammalian cells in culture. Proc. Natl. Acad. Sci. USA 1974 71(4):1133 - 1136.
Leucine - mTOR stimulation and increase IGF-1, as Darryl notes in this thread, most of us have become accustomed to eating more protein than we need.
Moderation, not restriction indeed. The World Heath Organization's leucine requirement is 39 mg/kg/day, with a considerable safety margin. That's 2.34 g for a 60 kg person, 2.73 g for a 70 kg person etc.
So how much leucine do Americans get?
percentile leucine (g)
1st 2.3
5th 3.1
10th 3.6
25th 4.5
50th 5.8
75th 7.3
90th 8.9
95th 10.1
99th 12.6
mean 6.1
Most are getting mTOR signalling from 2-500% of their lean tissue leucine requirements, and this was before the low-carb craze.
The
recent study indicating a biphasic response of mortality to dietary protein suggests low-protein till 65-70, followed by higher levels to prevent frailty, sarcopenia, thereafter. Perhaps a diet sufficent to keep one in the
19-22 optimum BMI.
Practically for those under 65, it just means sating hunger with fiber rather than
hypothalamic mTOR signalling, I hope when I reach that threshold in 25 years we'll have effective myostatin inhibitors and other means to prevent the downside of mTOR moderation.
Another useful quote from Michael in this thread -
"On the CR list, Al Pater recently pointed to (1), an useful review on metabolic pathways modulated by -- and possibly involved in the anti-aging, life-extending effects of -- CR. One central focus of the paper is the mTOR pathway. There is now a great deal of converging evidence (as is dug into in much more detail in (2) (also available full-text thanks to Al)) that inhibiting mTOR plays a significant role in CR's anti-aging life extension effects -- most recently including the breakthrough report of robust life extension in mice using the rapamycin, an mTOR-inhibiting drug (3). This suggests that lowering leucine intake may enhance this mechanism of CR's effects.
Along with Calories and insulin signaling, a key regulator of mTOR is the branched-chain amino acid leucine, and there are now many reports (eg. (11-19)) that intake of either isolated leucine, or whey protein (which is unusually enriched in this and other BCAAs), enhances mTOR signaling relative to other aminos or proteins in rats and humans alike. This, in fact, is the basis for a lot of whey's popularity with bodybuilders: by activating mTOR, leucine (and to a lesser extent other branched-chain aminos) inhibits autophagic catabolism of muscle, leading to higher net muscle protein.
Of course, that same enhanced signaling inhibits the recycling of defective and damaged proteins, which is likely one of the core reasons that CR and other modes of mTOR inhibition retard aging.
Leucine is ubiquitous in protein, so one straightforward way to lower your leucine intake is to just cut your protein intake. Alternatively/additionally, because the amount of leucine per unit protein does vary quite a bit from food to food (whey protein being exceptionally high, as its vendors will enthusiastically remind you), you can look for foods low in leucine per unit protein with Nutritiondata.com's nutrient search tool.
A couple of gems from my own digging for relatively protein-rich foods low in leucine AND methionine: lentils and fava beans. A simple and tasty-sounding recipe I found for the latter:
Quote
Fool Medames (Egyptian Beans)
1 lb Dried sm. fava or pink beans
Lightly salted water
1/2 c Red lentils
3 tb Lemon juice
1/4 c Olive oil
1/2 ts Cumin, ground
Salt and pepper to taste
1/2 c Green onions, chopped
Sort and rinse dried beans. Place in a large saucepan and add lightly salted water to cover. Bring to a boil. Reduce heat and cover. Simmer over low heat 2 1/2 hours. If necessary, add more water to keep beans covered. Add lentils and cover. Simmer 30 minutes longer or until lentils and beans are tender and mixture is thick but not soupy. Stir in lemon juice, olive oil, cumin, salt and freshly ground pepper. Serve hot, sprinkling each serving with a portion of green onions.
The same site has many other fava bean recipes, and indeed recipes for a variety of legumes.
FWIW, replacing casein with lactalbumin (~70% of the protein in whey) in AL diets doesn't seem to affect longevity in F344 rats, whereas using soy is clearly better for them (4,5); however, this may not mean much, as F344s are somewhat weird animals to work with because of their high vulnerability to nephropathy, which soy protein significantly alleviates. Lactalbumin has inconsistent (depending especially on gender) but generally favorable effects compared with commercial diets in hamsters (6,7); and it was reported to extend longevity when substituted for casein late in life in mice (8), possibly due to the presence of precursors of glutathione, during the time when age-related oxidative stress has begun to set in and recycling of GSH becomes impaired.
-Michael
1. Metabolic reprogramming, caloric restriction and aging. Anderson RM, Weindruch R. Trends Endocrinol Metab. [Epub ahead of print] PMID: 20004110
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3. Harrison DE, Strong R, Sharp ZD, Nelson JF, Astle CM, Flurkey K, Nadon NL, Wilkinson JE, Frenkel K, Carter CS, Pahor M, Javors MA, Fernandez E, Miller RA. Rapamycin fed late in life extends lifespan in genetically heterogeneous mice. Nature. 2009 Jul 16;460(7253):392-5. Epub 2009 Jul 8. PubMed PMID: 19587680; PubMed Central PMCID: PMC2786175.
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5. Shimokawa I, Higami Y, Hubbard GB, McMahan CA, Masoro EJ, Yu BP. Diet and the suitability of the male Fischer 344 rat as a model for aging research. J Gerontol. 1993 Jan;48(1):B27-32. PubMed PMID: 8418135.
6. Birt DF, Schuldt GH, Salmasi S. Survival of hamsters fed graded levels of two protein sources. Lab Anim Sci. 1982 Aug;32(4):363-6. PubMed PMID: 7144109.
5. Birt DF, Baker PY, Hruza DS. Nutritional evaluations of three dietary levels of lactalbumin throughout the lifespan of two generations of Syrian hamsters. J Nutr. 1982 Nov;112(11):2151-60. PubMed PMID: 7131092.
8. Bounous G, Gervais F, Amer V, Batist G, Gold P. The influence of dietary whey protein on tissue glutathione and the diseases of aging. Clin Invest Med. 1989 Dec;12(6):343-9. PubMed PMID: 2692897.
11: Drummond MJ, Rasmussen BB. Leucine-enriched nutrients and the regulation of mammalian target of rapamycin signalling and human skeletal muscle protein synthesis. Curr Opin Clin Nutr Metab Care. 2008 May;11(3):222-6. Review. PubMed PMID: 18403916.
12: Dreyer HC, Drummond MJ, Pennings B, Fujita S, Glynn EL, Chinkes DL, Dhanani S, Volpi E, Rasmussen BB. Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. Am J Physiol Endocrinol Metab. 2008 Feb;294(2):E392-400. Epub 2007 Dec 4. PubMed PMID: 18056791; PubMed Central PMCID: PMC2706121.
13: Stipanuk MH. Leucine and protein synthesis: mTOR and beyond. Nutr Rev. 2007 Mar;65(3):122-9. Review. PubMed PMID: 17425063.
14: Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr. 2006 Feb;136(2):533S-537S. PubMed PMID: 16424142.
15: Norton LE, Layman DK, Bunpo P, Anthony TG, Brana DV, Garlick PJ. The leucine content of a complete meal directs peak activation but not duration of skeletal muscle protein synthesis and mammalian target of rapamycin signaling in rats. J Nutr. 2009 Jun;139(6):1103-9. Epub 2009 Apr 29. PubMed PMID: 19403715.
16: Hulmi JJ, Tannerstedt J, Selänne H, Kainulainen H, Kovanen V, Mero AA. Resistance exercise with whey protein ingestion affects mTOR signaling pathway and myostatin in men. J Appl Physiol. 2009 May;106(5):1720-9. Epub 2009 Mar 19. PubMed PMID: 19299575.
17: Anthony TG, McDaniel BJ, Knoll P, Bunpo P, Paul GL, McNurlan MA. Feeding meals containing soy or whey protein after exercise stimulates protein synthesis and translation initiation in the skeletal muscle of male rats. J Nutr. 2007 Feb;137(2):357-62. PubMed PMID: 17237311.
18: Cota D, Proulx K, Smith KA, Kozma SC, Thomas G, Woods SC, Seeley RJ. Hypothalamic mTOR signaling regulates food intake. Science. 2006 May 12;312(5775):927-30. PubMed PMID: 16690869.
19: Wu P, Jiang C, Shen Q, Hu Y. Systematic gene expression profile of hypothalamus in calorie-restricted mice implicates the involvement of mTOR signaling in neuroprotective activity. Mech Ageing Dev. 2009 Sep;130(9):602-10. Epub 2009 Jul 30. PubMed PMID: 19647013."
"the mTOR pathway has been shown to play a role in regulating the immune response, not only in myeloid cells but also in keratinocytes,[4] and potentially contributes to cytokine production in psoriasis.[5] As psoriasis is also considered a hyperproliferative disorder, thus requiring enhanced cell growth, we examined the activation status of mTOR signalling in psoriatic lesions. We report for the first time an increase in mTOR expression and phosphorylation in lesional and nonlesional psoriatic skin compared with healthy skin. In addition, mTOR is hyperphosphorylated in the basal layer of lesional skin. Moreover, ribosomal protein S6 was found to be activated in suprabasal, differentiating layers of lesional psoriatic skin. This suggests a role of mTOR signalling in the pathogenesis of psoriasis."
[...]
"Altogether these results suggest a role for mTOR signalling in the epidermal changes leading to the psoriatic phenotype. mTOR inhibition might be a mode of action to explore in developing innovative antipsoriatic drugs."
So leucine restriction (possible via vegan diet / low protein) -> less mTOR.-> less psoriatic phenotype
Then there is also saturated fat, aromatic hydrocarbons and endotoxins which are not only unhealthy but are also linked to autoimmune conditions.
As far as fish goes, the protein is again an issue and then theres also the increasing issue of contaminants which is only going to get worse.
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- B. Antonijevic, C. Matthys, I. Sioen, M. Bilau, J. Van Camp, J. L. Willems, and S. De Henauw. Simulated impact of a fish based shift in the population n-3 fatty acids intake on exposure to dioxins and dioxin-like compounds. Food Chem. Toxicol., 45(11):2279-2286, 2007.
- http://www.ncbi.nlm....pubmed/19857053
- http://www.ncbi.nlm....pubmed/23089109
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- D.-H. Lee, I.-K. Lee, K. Song, M. Steffes, W. Toscano, B. A. Baker, D. R. Jacobs Jr. A strong dose-response relation between serum concentrations of persistent organic pollutants and diabetes: Results from the National Health and Examination Survey 1999-2002. Diabetes Care. 2006 29(7):1638 - 1644.
- A. Wallin, D. Di Giuseppe, N. Orsini, P. S. Patel, N. G. Forouhi, A. Wolk. Fish consumption, dietary long-chain n-3 fatty acids, and risk of type 2 diabetes: Systematic review and meta-analysis of prospective studies. Diabetes Care. 2012 35(4):918 - 929.
- R. F. White, C. L. Palumbo, D. A. Yurgelun-Todd, K. J. Heaton, P. Weihe, F. Debes, P. Grandjean. Functional MRI approach to developmental methylmercury and polychlorinated biphenyl neurotoxicity. Neurotoxicology 2011 32(6):975 - 980.
- D. A. Axelrad, D. C. Bellinger, L. M. Ryan, T. J. Woodruff. Dose-response relationship of prenatal mercury exposure and IQ: An integrative analysis of epidemiologic data. Environ. Health Perspect. 2007 115(4):609 - 615.
- E. Oken, A. L. Choi, M. R. Karagas, K. Mariën, C. M. Rheinberger, R. Schoeny, E. Sunderland, S. Korrick. Which fish should I eat? Perspectives influencing fish consumption choices. Environ. Health Perspect. 2012 120(6):790 - 798.
- I. B. Cace, A. Milardovic, I. Prpic, R. Krajina, O. Petrovic, P. Vukelic, Z. Spiric, M. Horvat, D. Mazej, J. Snoj. Relationship between the prenatal exposure to low-level of mercury and the size of a newborn's cerebellum. Med. Hypotheses 2011 76(4):514 - 516.
- M. R. Karagas, A. L. Choi, E. Oken, M. Horvat, R. Schoeny, E. Kamai, W. Cowell, P. Grandjean, S. Korrick. Evidence on the human health effects of low-level methylmercury exposure. Environ. Health Perspect. 2012 120(6):799 - 806.
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- M. Porta. Persistent organic pollutants and the burden of diabetes. Lancet 2006 368(9535):558-559.
- B. Choi, L. Lapham, L. Amin-Zaki, T. Saleem. Abnormal neuronal migration, deranged cerebral cortical organization, and diffuse white matter astrocytosis of human fetal brain: a major effect of methylmercury poisoning in utero. J Neuropathol Exp Neurol. 1978 37(6):719-733..
- S. B. Elhassani. The many faces of methylmercury poisoning. J Toxicol Clin Toxicol. 1982 19(8):875 - 906.
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endocrine disruptors:
More fiber -
Legumes, fruits and vegetables are great sources of fiber which are fermented in our gut into compounds like butyrate which is an HDAC inhibitor and is great for healthy epigenetics and treating diseases like psoriasis.
Phytates are also great for cancer prevention -
R. Greiner, U. Konietzny, K. D. Jany. Phytate - an undesirable constituent of plant-based foods? Journal fur Ernahrungsmedizin 2006 8(3):18 - 28.
I. Vucenik, A. M. Shamsuddin. Protection against cancer by dietary IP6 and inositol. Nutr Cancer 2006 55(2):109 - 125.
R. P. Singh, R. Agarwal. Prostate cancer and inositol hexaphosphate: Efficacy and mechanisms. Anticancer Res. 2005 25(4):2891 - 2903.
G. L. Deliliers, F. Servida, N. S. Fracchiolla, C. Ricci, C. Borsotti, G. Colombo, D. Soligo. Effect of inositol hexaphosphate (IP6) on human normal and leukaemic haematopoietic cells. British journal of haematology 2002 117(3):577 - 587.
E. Graf, J. W. Eaton. Dietary suppression of colonic cancer fiber or phytate? Cancer 1985 56(4):717 - 718.
O. Manousos, N. E. Day, D. Trichopoulos, F. Gerovassilis, A. Tzonou, A. Polychronopoulou. Diet and colorectal cancer: A case-control study in Greece. International Journal of Cancer 1983 32(1):1 - 5.
I. Vucenik, A. Passaniti, M. I. Vitolo, K. Tantivejkul, P. Eggleton, A. M. Shamsuddin. Anti-angiogenic activity of inositol hexaphosphate (IP6). Carcinogenesis 2004 25(11):2115 - 2123.
A. K. M. Shamsuddin, I. Vucenik. IP6 & inositol in cancer prevention and therapy. Current Cancer Therapy Reviews 2005 1(3):259 - 269.
M. Kapral, J. Wawszczyk, M. Jurzak, A. Hollek, L. Węglarz. The effect of inositol hexaphosphate on the expression of selected metalloproteinases and their tissue inhibitors in IL-1B-stimulated colon cancer cells. Int J Colorectal Dis 2012 27(11):1419 - 1428.
E. Lanza, T. J. Hartman, P. S. Albert, R. Shields, M. Slattery, B. Caan, E. Paskett, F. Iber, J. W. Kikendall, P. Lance, others. High dry bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial. The J. Nutr. 2006 136(7):1896 - 1903.
A. M. Shamsuddin. Anti-cancer function of phytic acid. Int J Food Sci Tech 2002 37(7):769 - 782.
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H. N. Englyst, S. A. Bingham, H. S. Wiggins, D. A. Southgate, R. Seppänen, P. Helms, V. Anderson, K. C. Day, R. Choolun, E. Collinson, J. H. Cummings. Nonstarch polysaccharide consumption in four Scandinavian populations. Nutr Cancer 1982 4(1):50 - 60.
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B Harland. Phytate: a good or a bad food component? Nutr Res 1995 15(5):733-754.
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In relation to supplements
- B12 deficiency actually effects omnivores too, vegans must be aware and supplement (many omnivores do not).
- Taurine homeostasis is usually maintained via biosynthesis and its also found in sea weed.
- Creatine is also normally maintained via biosynthesis, but can be supplemented as a nootropic
- algae omega 3s / EPA & DHA
- vitamin D 5000 iu
I do follow a vegan diet but I am indeed also careful to avoid malnutrition. My diet is not a natural vegan diet, but I'm a transhumanist so I would optimize it anyways! Animal products taste good when you're used to them, but taste response adapts to dietary changes (1),(2), and to me plant based diets taste good after getting used to them. I cook more dishes using spices like turmeric now that I've become vegan and feel better than ever. Also every time I choose an animal product, I'm missing out on a chance to eat something with fiber and phytonutrients. I only can eat so much.
I've also observed that epigenetic agents such as curcumin actually have much more noticeable effects by decreasing the expression of pro-inflammatory cytokines and inflammation in general. This is presumably because of more butyrate from fibre and because the threshold of inflammation to be overcome for effects to become noticeable is likely lower due to lower inflammation, which in turn can be linked to less animal products.
BONUS - Synergy of curcumin and resveratrol:
http://onlinelibrary...06.03257.x/full
http://link.springer...0-0179-5#page-1
why it matters to psoriais:
http://www.ncbi.nlm....pubmed/12973418
This is Longecity! Supplements aren't cheating, this is an immortality website, we're all trying to to cheat death. Let me add in vitamin D3 and for good measure.
(1) C. A. Blais, R. M. Pangborn, N. O. Borhani, M. F. Ferrell, R. J. Prineas, B. Laing. Effect of dietary sodium restriction on taste responses to sodium chloride: A longitudinal study. Am. J. Clin. Nutr. 1986 44(2):232 - 243.
(2) F. G. Grieve, M. W. V. Weg. Desire to eat high- and low-fat foods following a low-fat dietary intervention. J Nutr Educ Behav 2003 35(2):98 - 102.
Edited by Phoenicis, 01 May 2014 - 08:17 PM.