Life expectancy is increasing worldwide, and scientists predict that by 2030, the number of individuals over 100 years old will reach 1 million. Emphasizing the importance of factors such as nutrition, physical activity, and stress management for those who want to live a long and healthy life, Dr. Dyt. Dilan Barlin Ünaldı, Clinical Nutritionist and Dietitian at Ufuk University Dr. Rıdvan Ege Hospital, stated that the longevity nutrition model plays a key role in this process.

The Longevity Nutrition Model Supports Healthy Aging

Dr. Dyt. Ünaldı, emphasizing that healthy aging is closely related not only to genetic factors but also to nutrition and lifestyle, stated, “The longevity nutrition model is an approach aimed at extending individuals’ lifespans by reducing the risk of chronic diseases. Plant-based nutrition, natural and unprocessed foods, healthy fat consumption, and adequate water intake are key elements of this model.”

Vegetables, Legumes, and Healthy Fats Are Key

Addressing the impact of diet on longevity, Dr. Dyt. Ünaldı stated, “Vegetables, fruits, legumes, whole grains, and nuts are essential elements of the longevity diet. Daily protein needs should primarily be met through plant-based sources such as lentils, chickpeas, and beans, while animal protein should come mainly from fish and fermented dairy products.” She also emphasized the importance of avoiding refined sugars, white flour, and processed foods, adding, “Consuming natural and fresh foods as much as possible can slow down the aging process.”

Intermittent Fasting and Caloric Restriction Can Support Longevity

Recent studies have shown that controlled calorie intake and intermittent fasting can slow cellular aging, according to Dr. Dyt. Ünaldı. She stated, “Eating dinner earlier and maintaining a long fasting period overnight can support the body’s self-repair mechanisms. However, these practices should be planned based on the individual’s overall health condition.”

A Personalized Program is Essential for Each Individual

Emphasizing that the longevity nutrition model can vary for each individual, Dr. Dyt. Ünaldı stated, “A personalized nutrition program should be created, considering genetic predispositions, chronic diseases, and individual health needs.” She reminded that for a healthy and long life, nutrition alone is not enough, saying, “Regular physical activity, stress management, and maintaining social health are also crucial components of this process.”

Dr. Ünaldı also highlighted that studies on longevity show that human life is not determined solely by genetic inheritance; healthy lifestyle habits greatly shape this process. She concluded, “By 2030, the number of individuals over 100 years old will reach 1 million, and the key to healthy aging lies in a balanced and conscious lifestyle.”