Dr Valter Longo advised people to avoid a specific activity in the three to four hours before bedtime
Following a simple 12-hour eating window could be the secret to living longer, according to a renowned longevity researcher. Dr Valter Longo, who directs the Longevity Institute at the University of Southern California, has spent his career studying the science behind ageing and illness.
Whilst the average British person can expect to reach approximately 80 years of age, Dr Longo maintains you can extend your youthful years by adhering to specific lifestyle principles. His recommendations include maintaining a vitamin-rich diet, cutting back on saturated fats, and incorporating more olive oil into meals – though it’s his advice on eating times that may catch people off guard.
“Confine all eating to within a 12-hour period,” he wrote in a previous online blog, according to the Mirror. “For example, start after 8am. and end before 8 pm. Don’t eat anything within three to four hours of bedtime.”
He also continued: “Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.” Dr Longo is not alone in his views, as numerous studies have praised the benefits of eating earlier in the day.
This includes a 2014 study by Harvard researchers that analysed the eating patterns of 26,902 men over 16 years. Each participant documented the timing of their breakfast, lunch, dinner, and any snacks.
The research team was especially eager to understand how these eating habits affected cardiovascular health and disease risk. Data from the British Heart Foundation shows that heart and circulatory diseases make up 25% of all deaths in the UK.
Notably, findings showed that men who ate later in the evening faced a 55% higher risk of cardiovascular issues compared to those who did not. Furthermore, men who skipped breakfast had a 27% increased risk of cardiovascular disease compared to those who made breakfast a priority.
At the time, its authors wrote: “Although there was some overlap between those who skipped breakfast and those who ate late at night, 76% of late night eaters ate breakfast (data not shown). Men who reported that they ate late at night were more likely to smoke, sleep less than seven hours a night, or have baseline hypertension as compared to men who did not eat late at night.
“The late night eating abstainers were more likely to be married and work full time and ate on average one time less per day that the late night eaters.”
Besides this, late dinners can spark other uncomfortable problems, too. This is particularly the case for acid reflux and heartburn, which makes it challenging for some people to fall asleep.
For those finding it hard to resist late-night snacks, it’s important to understand that some foods are better choices than others. Research also indicates that spicy foods, sugary desserts, and even papaya can disturb sleep.
However, other options such as bananas, yoghurt and oats contain tryptophan – a compound linked to enhanced relaxation. Rosey Davidson, author and sleep consultant at Just Chill Baby Sleep, previously explained: “Nuts, such as almonds and walnuts, are packed with magnesium and melatonin, while turkey is an excellent source of tryptophan [too].
“Chamomile tea is also worth mentioning, as it contains apigenin, an antioxidant that may reduce insomnia and promote relaxation.”
