Should you really feed a cold and starve a fever. What does modern medical science say about eating during illness. How can proper nutrition impact recovery from colds and flu.

The Origins and Evolution of “Feed a Cold, Starve a Fever”

The old adage “feed a cold, starve a fever” has been circulating for centuries, with its origins dating back to at least the 1500s. This widely-repeated phrase has caused confusion for generations, as people struggle to remember the correct version and understand its implications. The original reasoning behind this advice was based on misguided notions about body temperature and illness.

Early Americans believed that feeding a cold would warm up the body, helping to fight off the illness. Conversely, they thought starving a fever would cool down the body by depriving it of food. However, modern medical science has debunked these outdated ideas, revealing a more nuanced approach to nutrition during illness.

The Truth About Nutrition During Colds and Fevers

Contrary to the old saying, current medical advice does not recommend starving yourself during any illness. In fact, proper nutrition can have a significant positive impact on both the symptoms and duration of colds and flu. The body needs energy and nutrients to fight off infections and maintain overall health, regardless of whether you’re dealing with a cold or a fever.

Why is nutrition important during illness?

• Provides energy for the immune system to function effectively
• Supports the body’s natural healing processes
• Helps maintain hydration levels
• Can alleviate certain symptoms associated with colds and flu

While appetite may be reduced during illness, it’s crucial to consume nutritious foods and stay hydrated to support recovery. The focus should be on eating easily digestible, nutrient-dense foods that provide the body with the resources it needs to combat infection.

Nutritious Foods to Eat During Colds and Flu

When battling a cold or flu, focusing on wholesome, nutrient-rich foods can help boost your immune system and alleviate symptoms. Here are some beneficial food choices to consider:

Fruits and Vegetables

A diet rich in fresh fruits and vegetables provides essential vitamins, minerals, and antioxidants that support immune function. These natural foods can help prevent illness and aid in recovery when you’re already sick.

Chicken Soup

The old wives’ tale about chicken soup’s healing properties has some truth to it. Hot chicken soup can help clear nasal congestion and thin mucus, making coughing more productive. Homemade chicken soup, in particular, contains natural anti-inflammatory properties that may help reduce cold symptoms.

Hot Tea

Drinking hot tea can help soothe a sore throat and thin mucus, providing relief from congestion. Green and black teas also offer antioxidant benefits that support overall health.

Garlic

Adding garlic to soups or other dishes may help boost the immune system and improve congestion. Its natural antimicrobial properties can be beneficial during illness.

Comfort Foods That Ease Symptoms

When you’re feeling under the weather, your appetite may be diminished. However, it’s still important to consume some nourishment. Here are some easy-to-eat comfort foods that can help ease symptoms:

1. Meal replacement drinks (low in sugar and lactose-free)
2. Toast or crackers (easy on the stomach)
3. Bananas (high in vitamins and potassium)
4. Vegetable and fruit juices (packed with essential nutrients)
5. Lean turkey (good source of protein for energy)

These options provide necessary nutrients while being gentle on your digestive system, making them ideal choices when you’re not feeling your best.

The Importance of Hydration During Illness

While nutrition is crucial, hydration is equally important when battling a cold or fever. Staying properly hydrated helps your body function optimally and can alleviate many symptoms associated with illness.

How does hydration help during illness?

• Helps regulate body temperature
• Supports the immune system
• Aids in flushing out toxins
• Prevents dehydration, which can worsen symptoms
• Helps thin mucus, making it easier to expel

Water is the best choice for hydration, but other options like herbal teas, clear broths, and electrolyte-rich drinks can also be beneficial. Avoid caffeinated and alcoholic beverages, as these can contribute to dehydration.

The Role of Rest in Recovery

While proper nutrition and hydration are essential, the importance of rest cannot be overstated when recovering from a cold or flu. Adequate rest allows your body to direct its energy towards fighting the infection and repairing damaged tissues.

How does rest aid in recovery?

• Allows the body to conserve energy for immune function
• Reduces stress on the body, which can suppress immune response
• Promotes the production of infection-fighting cells
• Helps regulate hormone levels that support healing

While it’s tempting to push through illness and maintain your regular routine, taking time to rest and recover can actually shorten the duration of your illness and prevent complications.

When to Seek Medical Attention

While most colds and mild cases of flu can be managed at home with proper nutrition, hydration, and rest, there are times when medical attention is necessary. It’s important to recognize the signs that indicate a more serious condition.

When should you consult a healthcare professional?

• Persistent high fever (above 103°F or 39.4°C)
• Difficulty breathing or shortness of breath
• Chest pain or pressure
• Severe or persistent vomiting
• Confusion or sudden dizziness
• Flu-like symptoms that improve but then return with fever and worse cough

If you experience any of these symptoms or if your condition doesn’t improve after several days, it’s best to consult with a healthcare provider for proper diagnosis and treatment.

Preventive Measures: Boosting Immunity Through Diet

While proper nutrition is crucial during illness, maintaining a healthy diet year-round can help boost your immune system and potentially prevent colds and flu. A balanced diet rich in vitamins, minerals, and antioxidants can strengthen your body’s natural defenses against infections.

What foods support immune function?

• Citrus fruits (high in vitamin C)
• Leafy greens (rich in vitamins A, C, and E)
• Yogurt and kefir (probiotics for gut health)
• Nuts and seeds (zinc and vitamin E)
• Fatty fish (omega-3 fatty acids)
• Garlic and ginger (natural antimicrobial properties)

Incorporating these foods into your regular diet can help support your immune system and potentially reduce the frequency and severity of colds and flu.

The Impact of Lifestyle Factors on Immunity

While nutrition plays a significant role in immune function, other lifestyle factors also contribute to your body’s ability to fight off infections. Adopting healthy habits can complement a nutritious diet and further boost your immune system.

What lifestyle choices support immune health?

• Regular exercise (moderate intensity for 30 minutes most days)
• Adequate sleep (7-9 hours per night for adults)
• Stress management techniques (meditation, yoga, deep breathing)
• Limiting alcohol consumption
• Avoiding smoking and secondhand smoke
• Maintaining good hygiene practices

By incorporating these healthy habits into your daily routine, you can create a strong foundation for your immune system, making your body more resilient against colds, flu, and other infections.

The Role of Supplements in Supporting Immune Function

While a balanced diet should provide most of the nutrients needed for optimal immune function, some people may benefit from targeted supplementation. However, it’s important to approach supplements with caution and consult with a healthcare provider before starting any new regimen.

Which supplements may support immune health?

• Vitamin C (may reduce the duration of colds)
• Vitamin D (particularly important in winter months)
• Zinc (may reduce the severity and duration of colds)
• Probiotics (support gut health and overall immunity)
• Elderberry (may have antiviral properties)

It’s crucial to remember that supplements should not replace a healthy diet and lifestyle. They are meant to complement good nutrition and should be used judiciously under professional guidance.

The Future of Cold and Flu Treatment: Emerging Research

As our understanding of the immune system and infectious diseases continues to evolve, new approaches to treating and preventing colds and flu are emerging. Researchers are exploring various avenues to enhance our body’s natural defenses and develop more effective treatments.

What are some promising areas of research?

• Targeted probiotics to boost specific immune responses
• Personalized nutrition based on genetic profiles
• Novel antiviral compounds derived from natural sources
• Immunomodulatory therapies to enhance immune function
• Advanced vaccines targeting multiple strains of influenza

While these areas of research hold promise, it’s important to remember that the foundations of good health – proper nutrition, hydration, rest, and overall healthy lifestyle choices – remain crucial in managing and preventing colds and flu.

In conclusion, the old adage “feed a cold, starve a fever” has been debunked by modern science. The key to managing both colds and fevers lies in proper nutrition, hydration, and rest. By focusing on nutrient-rich foods, staying well-hydrated, and allowing your body time to recover, you can support your immune system and potentially reduce the severity and duration of illness. Remember, while home remedies and proper self-care are often sufficient for managing common colds and mild flu, it’s always important to consult with a healthcare professional if symptoms persist or worsen.

Feed A Cold And Starve A Fever – Or – Starve A Cold And Feed A Fever?

Feed A Cold And Starve A Fever – Or – Starve A Cold And Feed A Fever?

Most of grew up hearing one of those phrases. The old wive’s tale has been around since at least the 1500s and has been used so many times throughout the generations, that no one can quite remember how it is supposed to go.

Did you ever wonder what it meant? Maybe your mom used to tell you that when you were sick? The idea behind it, at least in the minds of early Americans, was by feeding a cold, the warm food would heat up your body, helping you to fight off the cold. The reason you were supposed to starve a fever was by forcing it to cool down from lack of food.

Thankfully, having either a cold or the flu does not mean forced starvation. Quite the opposite, since good nutrition can have a positive effect on symptoms and duration of both a cold and the flu.

Feed A Cold And Feed A Fever – With Nutritious Food

Since we’ve gotten the good news that we should be eating during a cold or while having the flu, it’s time to take a look at some foods that may just help you get through this cold and flu season. Good nutrition is important every day but can be especially helpful when you’re battling that stuffy nose or a sore throat.

Fruits and Vegetables – A diet that includes lots of fresh fruits and vegetables will provide the natural vitamins necessary to boost the immune system and maintain overall good health. But did you know that a nutritious diet can actually help prevent you from getting a cold or the flu?

Eat Real Food – Many natural, whole foods have antioxidants, vitamins and essential amino acids that may just give the immune system enough of a boost to prevent you from getting sick. Stay away from processed food whenever possible.

Chicken Soup – One old wive’s tale that does appear to be true, is to eat chicken soup when you’re sick. Eating hot chicken soup may help clear nasal congestion and thins mucus for more productive coughing. Chicken soup (homemade is best) has naturally occurring anti-inflammatory properties that can help diminish cold symptoms.

Hot Tea – Drinking hot tea (as hot as you can stand) may help to thin mucus, which may help that stuffy nose or rattling cough. Green and black tea also have antioxidant properties.

Comfort Foods That Can Ease Your Symptoms

Sometimes when the cold and flu bug hits, all we want to do is wrap up in a fuzzy blanket on the couch. Getting plenty of rest is recommended, so it’s not a bad idea, but eating nutritious food is just as important.

When you don’t feel like eating, there are some easy and simple comfort foods that you can eat while lounging on the couch.

Meal Replacement Drinks – Choose a meal replacement drink that is low in sugar and lactose-free. Drinking one of these is an excellent way to get vitamins and nutrients into your body when you don’t feel like eating.

Toast or Crackers – Toast and crackers are easy on your stomach and go great with soup. Honey or jam may be used on toast, but try to avoid butter, margarine, and high-fat spreads.

Bananas – High in vitamin, potassium, and other essential nutrients, bananas can be a great go-to food when you’re not feeling well. Bananas can be eaten by themselves or blended into a smoothie.

Garlic – Try adding a small amount to soup or make a couple of slices of garlic bread. Garlic may boost the immune system and may improve congestion.

Vegetable And Fruit Juice – Drinking vegetable juice as often as you can while sick will help provide your body with important vitamins, minerals, and nutrients that are essential to help you recover from the cold or flu.

Turkey – When your appetite starts to return, you may want to try a lean turkey sandwich. Turkey has lots of protein that can help provide energy to your recovering body.

Should you really feed a cold, starve a fever?

Recover from a cold faster with the right foods

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Staying hydrated is crucial, doctors advise

Don’t starve an illness, but how much food you need varies

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“Feed a cold, starve a fever” is an age-old adage, though its origin – and its practicality – is unclear.

The saying may have stemmed from antiquated thoughts on body temperature: If someone had a cold, the belief went, his or her body became literally colder, according to old wives’ tales. Therefore, to “warm up” someone ill with a cold, food was given. Conversely, if someone was burning with fever, not eating was believed to “cool” the patient down.

Thankfully, starving is no longer recommended for treating any sickness. Proper nutrition – and even more important, proper hydration – is crucial in preventing and recovering from both fevers and colds. We know that staying hydrated is a key factor in fighting infections. However, the amount of food we need when we’re sick may be different for children and adults.

Dr. Jon S. Abramson, a pediatric infectious disease expert at Wake Forest Medical School, has found no medical evidence to support feeding a cold and starving a fever. He is particularly offended by the latter part of the phrase.

As Abramson explained, when we are sick, whether we have a fever or not, our metabolic rates skyrocket, and our bodies need more calories to support that high metabolic rate. The hotter a fever becomes, the more energy the body uses, and not replenishing this energy with sugar and electrolytes is extremely dangerous, especially for children, who have less reserved energy than adults.

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When you need antibiotics — and when you don’t

“Always feed both colds and fevers,” Abramson said. “Patients should eat chicken soup, juice, anything with calories. Most importantly, I want my patients to drink lots of liquids. Dehydration is our key concern when dealing with sicknesses, especially in children, and especially with fevers.”

Sickness dramatically elevates the amount of liquids our bodies require. Abramson sets guidelines of 36 degrees Celsius (96.8 degrees F) and 40 degrees Celsius (104 degrees F): If a child has a temperature at or colder than 96, he recommends upping fluid intake by 20 percent. If the thermometer reads 104 or greater, fluids should be increased by 30 percent.

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The (very few) upsides to childhood illnesses

Young children and babies must be closely monitored, he emphasized, because they can’t verbally express hunger or thirst like older patients. If a child hasn’t had anything to drink in a day, Abramson recommends seeing a doctor immediately. Any liquid is fine to drink, but drinking something with sugar and electrolytes, like Gatorade or soup broth, is better to replenish energy and lost sweat.

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“Chicken soup is everyone’s favorite, but it’s not a miracle cure,” Abramson said. “What it has is calories and salt, which your body needs. There has also been evidence that hot vapors from the soup can help clear congested nasal passages. And it is generally easy to stomach.”

Nutrition is especially important because children don’t have the fat stores of adults, meaning they need to be fed much more regularly than adults do.

Have a headache? Don’t grab a hot dog for lunch. It will only trigger more pain in your head. Click through our gallery to see more of the best and worst foods for your ailments.

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Bad news: In addition to triggering headaches, chocolate can also cause itching.

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Broccoli may be good for you, but it can cause gas and bloating. On the bright side, if you’re constipated, it can stimulate digestion.

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This could put a damper on happy hour. Alcohol is known to aggravate diarrhea, cause dehydration and even make your nose run.

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While vitamin C is good for you, acidic juices from raw fruits, like orange juice, can actually irritate your sore throat.

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Feeling nauseous? Don’t grab a soda. It might actually make you feel worse.

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If you’re feeling itchy, milk may be to blame. Dairy products like milk can also worsen congestion and constipation.

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Berries can ease congestion, but if you have an allergy, they might cause you to feel itchy.

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Spicy foods can make nausea worse, get your nose running and aggravate a cold or sinus infection.

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Worst, best foods to eat when sick

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Fevers and colds are much less common in adults than in children, due to our stronger immune systems, built from years of exposure to infections. (Meanwhile, every day at preschool, children are introduced to new pathogens.) Though there are many causes of fevers in children, almost all cases of fevers in adults are caused by a type of flu, according to Abramson. As with kids, adults need to be conscious of staying hydrated. But as far as eating goes, adults may need less food than we think.

“Starving is never a good idea,” said Dr. Sharon Horesh Bergquist, an internist at Emory University. “However, we shouldn’t be fixated on ‘feeding a cold,’ either. You should never force-feed a cold but rather eat when you’re hungry.”

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How you know when you’re too sick to work

What if you aren’t hungry? Don’t fret, Bergquist says. Losing an appetite is a common sickness behavior, and not eating until hunger pangs hit (even if they are infrequent) is not a bad thing for adults. When sickness symptoms include nausea, vomiting or diarrhea, it doesn’t make sense to continually force our bodies to ingest unwanted food, she said.

“Most of us have so much energy on reserve that we don’t need to replenish it for a while,” Bergquist said. “Hydrating is much more important for fevers and colds. You should be consuming electrolytes, especially if you have a fever, but you can get those through liquids like sports drinks.”

When the body is inflamed with a viral or bacterial infection, she explained, appetite is often suppressed in order to conserve energy. When less energy is needed to digest food, more energy can be used to fight the infection.

That said, some calories are still needed to support your body in its weakened state – and choosing what to eat is important. Bergquist says to avoid high-fat foods, especially those with saturated fat, because they may skew the body’s balance of good and bad bacteria. A diet rich in high-fiber foods, vitamins (particularly A and C) and antioxidants is best for preventing and recovering from colds and flus.

Good news: Chicken soup fits the bill for feeding both sick children and adults.

“Chicken soup has all the dietary components we want,” Bergquist said. “The warm liquid breaks down mucus, which is the first line of defense [of the infection]. Spices in soups can open up sinuses, while salty broth provides electrolytes. And vegetables in soups have antioxidants.”

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The type of infection – viral or bacterial – may dictate how much food you need. “With a virus, you are entirely dependent on your body to fight the infection,” Bergquist said. “Without nutrients, your body can be severely debilitated.”

In contrast, a recent study on rats found that when they had a viral infection and didn’t eat, they all died. When the rats had a bacterial infection and didn’t eat, however, they all survived. These results have led Yale University immunobiology professor Ruslan Medzhitov to suggest that the phrase “feed a virus, starve a bacteria” may have validity.

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Still, much more research has to be done on humans before doctors recommend “starving” bacterial infections.

How should we rethink the phrase “feed a cold, starve a fever”? Abramson and Bergquist have some ideas.

“Feed a cold, feed a fever,” Abramson said.

“Nurture your body, and never starve it,” Bergquist agreed. “When you’re sick, drink more than you think you need.”

Why feed a cold and starve a fever?

Health4k.

Ayurvedic Tips

A high fever – a feverish state – is a sign that ama (toxins) have entered the bloodstream. Contrary to what some people think, a high fever is not always a sign of an infection. In some cases, there is indeed an infection, but, for the most part, the high temperature is due to the poisoning of rasu dhatu (blood dhatu). If ama is removed, then the fever will subside.

Starve. The old adage says, “Feed the cold and starve the fever.”

The first remedy recommended in Ayurveda for a high temperature in an adult is fasting. In acute fever, if a person has enough strength, complete starvation is desirable. In case of severe weakness or exhaustion it is better to drink water, some kind of fruit juice, or one of the herbal teas suggested below, such as holy basil (tulsi) or lemongrass. Do not drink milk, it increases fever and causes diarrhea.

When to See a Doctor

Fever is a sign that your body is fighting toxins and/or infection. Usually this state is self-limiting – that is, it passes by itself when the required state is reached. However, in some cases, a high temperature in an adult or child definitely requires the attention of a professional doctor:

• any fever in a child under 4 months of age
• temperature above 40 degrees in adults
• temperature above 39 degrees in a person over 60 years of age
• fever lasting more than 3 days
• fever accompanied by severe headache and neck stiffness
• chronic disease of the cardiovascular system, respiratory tract or diabetes.

In these cases, call a doctor or emergency room.

Along with fasting, the following remedies may help:

Herbal remedies

• The simplest remedy for high fever is cilantro juice. Place a handful of cilantro leaves in a blender, add 1/3 cup of water and blend thoroughly. Strain and take 2 teaspoons of the resulting liquid three times a day.
• An effective antipyretic tea can be made from the following herbs: lemongrass – 1 part, tulsi – 1 part, fennel – 1 part. Brew a teaspoon of the mixture in a cup of boiling water for 10 minutes, strain and drink. This is an excellent diaphoretic, thanks to which it reduces the temperature.
• Another fever reducer: coriander 2 parts, cinnamon 1 part, ginger 1 part. Steep a teaspoon of the mixture in a cup of hot water for 10 minutes and drink. This tea can be drunk every few hours until the temperature drops.
• Another simple tea of ​​three well-known and commonly used herbs in cooking: mix in equal proportions cumin, coriander and fennel seeds. Steep a teaspoon of the mixture in a cup of boiling water for 10 minutes, strain and drink.

In extreme heat

If the temperature is very high, prepare a bowl of cold water with a tablespoon of salt. Take two pieces of clean cloth (for example, two handkerchiefs), soak in water and place one on the forehead and the other on the navel. Repeat this procedure as they heat up. This will quickly bring down the temperature.

If you can get mahasudarshan powder, then take this remedy 1/2 teaspoon twice a day with warm water. It is effective in any febrile condition.

Pitta people are at risk of febrile convulsions when they have a high temperature. To help in this situation, use the above procedure, but with this addition: Grate an onion and divide the onion gruel evenly into two damp handkerchiefs. Apply one to the forehead and the other to the navel as above.

The stomach is the seat of Pitta, and the bow absorbs its excess. Tears will come to the eyes, the convulsions will stop, the fever will subside. If you cannot bring down the temperature, consult a doctor.

Additional products and recommendations:

• Grape juice with herbs. Grapes have a cooling effect. Add 1/2 teaspoon each of cumin, fennel, and sandalwood to a cup of fresh grape juice. Drinking this juice will help relieve the fever.
• Avoid cold drinks. When the temperature is high, it is better not to drink anything cold. Drink lemongrass, tulsi and fennel tea, or any of the other suggested recipes. Any hot tea will help rekindle the body’s metabolic fire (agni) and burn off ama (toxins). As already noted, fever is a sign that ama has entered the bloodstream. When the ama burns out, the body temperature will return to normal.
• Stay at home. It’s not a good idea to exercise and go out when you have a fever. If the temperature rises on the road or on vacation, follow any of the above recommendations, depending on what is available.
• If found, take mahasudarshan powder (1/2 teaspoon with a little warm water). With chronic fever. Prepare holy basil (tulsi) tea (teaspoon per cup of hot water). Add 1/4 teaspoon black pepper and a teaspoon honey. Drink this tea two to three times a day.
• Another great recipe for fighting chronic fever is mahasudarshan powder (1/2 teaspoon) mixed with a teaspoon of tikta grita (bitter ghee) . Take three times a day on an empty stomach.

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Stress, cold and intermittent fasting: which of these will help to live longer

The average human life expectancy has already increased markedly, but scientists with increasing zeal are looking for ways to extend it even longer. At the same time, their main task is not so much the search for technologies that allow people to live up to 100 years or more, but methods that make life in old age more pleasant – that is, to prolong physical and mental health.


Petr Fedichev, the founder of the biotechnology company Gero, is the author of several studies published in international scientific journals, one way or another devoted to the topic of life extension. According to his research, one of the main problems of mankind at the present stage of the development of science is age-dependent diseases, the risk of which increases exponentially every eight years.

In a book recently published by Alpina Publisher with the bold title “Crack Aging. Why we can now live longer” he describes the problems of life extension that face modern science and tells how she is trying to solve them. Referring to his own and others’ research, he argues that any reduction in the risk of chronic disease or death is very quickly offset by the exponential increase in the risk of all other diseases with age. Even the complete eradication of any one of the many diseases associated with age, would have an extremely small effect. “If tomorrow there was a pill that cures all types of cancer in one day, people’s life expectancy would increase by only two or three years,” writes Fedichev. This situation is known in demographics as Teuber’s paradox. In the first year, of course, there will be a significant decrease in mortality, but soon people who did not die from cancer will live to see Alzheimer’s disease and other diseases that are incurable today.

While scientists, including the author of this book, are looking for ways to extend human life, the best we can do is to try to live relatively healthy until the moment when biotechnology reaches such a level of development that it will significantly increase our lifespan. Among the most effective ways to do this is to lead a healthy lifestyle, move vigorously for at least half an hour a day and eat right. These tips may seem banal, but modern science confirms their undeniable effectiveness. Forbes publishes an excerpt from a book with more exotic recommendations from scientists about prolonging the active phase of life in anticipation of pills for old age.

The Benefits of Suffering

We have already given examples of situations where a little stress, such as dietary restriction, leads to an increase in life expectancy. Another well-known example is physical activity, the result of which is a complex effect on the body associated with hypoxia (decrease in oxygen levels during exercise), depletion of food reserves and muscle microdamage (the same pleasant pain after a good workout). Let’s take a look at a few more options.

One of the fundamental types of stress for animals is temperature change. There is no mercury thermometer in the human body, and cells use a system of chaperones (a family of specialized proteins) responsible for maintaining the shape of protein molecules to measure temperature. When the temperature rises, the protein risks irreversibly losing its shape (this process is called protein denaturation and is familiar to us since childhood, as it occurs in a chicken egg during the cooking process). As long as it is possible, chaperones resist denaturation, and if this is not possible, then other components of the cell – proteasomes – destroy protein molecules that have lost their form and function.

A change in temperature activates chaperones and their associated mechanisms, which leads to a reduction in the number of damaged protein molecules and, as we have discussed before, reduces the load on all other damage repair systems.

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The choice between cold and heat as a health stress factor is far from obvious. Science knows that the Finnish sauna or the Japanese hot tub practice is associated with a reduced risk of cardiovascular disease. But the cold not only helps to get rid of damaged molecules, but can also increase the number and quality of mitochondria, especially in adipose tissue cells. That’s why Professor David Sinclair, a leading aging researcher at Harvard University, recommends sleeping in cold temperatures, using thin blankets, and diving into a cold pool up to neck level for at least 20 seconds after exercising (just to be sure, this method has contraindications). ).

The relationship between stress and longevity is so fundamental that some of the observations are anecdotal. In a recent study (the work has not yet been published), carried out under the supervision of Vadim Freifeld, a gerontologist from Ben-Gurion University, analyzed the effect of natural background radiation on life expectancy and the risk of cancer. In total, the study used the medical histories and mortality statistics of hundreds of millions of Americans living in more than 3,000 districts of the country. It turned out that, within reasonable limits associated with variations in the natural radiation background, cancer risks decrease with an increase in the annual dose (almost two times under conditions corresponding to 0.25 rem per year). The effect of increasing lifespan at the “upper limit” of natural background variation is approximately 2.5 years.

Intermittent fasting

We often discuss what we should or should not eat to stay healthy. No less interesting is the question of how much to eat and when. The fact is that humanity, despite the news from time to time about a crop failure somewhere in distant countries, lives in conditions where mass starvation is practically impossible. Worse, a significant portion of the inhabitants of our planet, and certainly the readers of this book, live in a world where there is much more food than is needed to satisfy reasonable physiological needs.

The situation is unique to our species. As a result of natural selection, the human body is “optimized” to survive in the absence of the required amount of food. That’s why almost all animals are able to increase lifespan in response to starvation (read – another type of stress that heals rather than kills). A little calorie restriction works wonders in laboratory animal studies: in rodents, life expectancy is extended, markers of inflammation are reduced, and age-related muscle loss is slowed down.

Apply this simple rule in reverse and you will understand that aging should be accelerated in citizens who cannot restrain themselves in food. Don’t blame yourself: how can an animal restrain itself, whose genetic memory says that each period of abundance is followed by a hungry winter and it is necessary to stock up on food and build up a supply of fat?!

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On the one hand, it is a sin to dramatize the situation when supermarkets work around the clock and there are always goods on sale. As centuries-old practice shows, severe malnutrition is much more life-threatening than one more piece of candy. So far, average life expectancy and quality of life have increased along with the rise of fast food outlets such as McDonald’s or Burger King. The same argument actually works in relation to ecology: the growth in the number of cancer patients, in the mass consciousness, is clearly associated with a “bad” environment, in reality it is the result of victories in the fight against cardiovascular diseases.

Modern technology allows people suffering from chronic diseases to survive for a long time. The rise in the proportion of people with obesity and related diseases in the richest countries shows that food sufficiency allows us to live longer, just increases the number of sick people. But since our goal is disease-free longevity, we’ll have to find a relatively painless way to eat less.

A growing body of evidence suggests that it is also worth paying attention to meal times. Humans are not nocturnal animals, our body is adapted to eat during the day and sleep at night, while snacking in the evening or at night increases the risk of obesity and diabetes.

Various intermittent fasting regimens are being tested in experiments and clinical studies. Professor Walter Longo and his company L-Nutra offer calorie restriction for one week once a month and publish the results of clinical studies where the health of the subjects improved in key biomarkers of cardiovascular disease risk. According to recent publications, the effect is even stronger in people with metabolic syndrome or prediabetes.

An even more convenient strategy in everyday life is to limit food for a while every day. The so-called 16/8 diet has become a fashionable recipe, according to which people can eat anything, but only eight hours a day. It’s not so scary if we sleep for about half of the remaining 16 hours. A typical recommendation is to eat in the morning and afternoon, for example from 7:00 to 15:00, and “starve” until the next breakfast. Clinical studies show that many patients experience weight loss, significantly improve insulin sensitivity, and lower insulin levels and blood pressure. The effect depends on the “dose”: in groups where the “window” for eating was 12, rather than eight hours, all positive effects were noticeably lower. Perhaps most importantly, patients on intermittent fasting quickly get used to a new lifestyle and notice a decrease in appetite.

For those for whom nighttime snacks are sacred or eating by the clock seems difficult, you can use the old-fashioned methods. In the course of one of the scientific works, it was found (the study was conducted simultaneously with the involvement of several dozen people) that 30 days of fasting from – attention, this is not a mistake – dawn to sunset, that is, during daylight hours, leads to an improvement in the function of the immune system, but also protects against metabolic syndrome, obesity and diabetes.

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Curiously, eating after sunset is the norm in some Mediterranean countries, such as traditional communities in Greece. “There is no time in the morning, it’s hot in the afternoon, only evening remains for food” – and at the same time, the Greek islands are considered one of the “blue zones” of the planet, where the number of centenarians is higher than the average for the population.

Professor Robert Rees sums it all up this way: “The 30% calorie restriction works great in the lab. For a modern person, this is not so difficult – it’s about eating not three eclairs, but only two, every time you have a choice!

A fly in the ointment

The listed and actually well-known recommendations on the level of physical activity, the composition and quantity of food or the rejection of bad habits and reasonable sleep duration form the basis of the modern concept of a healthy lifestyle. I imagine your disappointment: with the exception of many, albeit significant, but small clarifications, you heard the same thing at school or from your parents decades ago. As much as I would like to become a promoter of morning jogging and hardening, I have to share a few sobering facts.

Firstly, even strict adherence to the rules of a healthy lifestyle reduces the risk of illness and premature death by half, that is, life expectancy can thus be increased by only a few years. But, as we remember, any such effect is quickly offset by the exponential increase in mortality due to aging.

Secondly, and this is very important to understand, all recommendations about a healthy lifestyle are formed as a result of comprehending huge amounts of data – the lifestyle and habits of hundreds of thousands of people are analyzed. This means that the suggested tips are useful on average around the planet, but not necessarily for you.