The Longevity Meal Plan
Longevity, as defined by the Merriam-Webster dictionary, is “the long duration of individual life”. It is a word used as a reference to the conservation of one’s physical and mental vitality as well as robustness over an extended duration of time, such as going beyond an average human lifespan.
It comes with no surprise that the preservation of human life has always topped the priority list in the majority of the cultural groups worldwide. With this in mind, the life expectancy of humans has tremendously improved over the last century, whereby the maximum reported age of death was found to have increased from approximately 101 years old in the 1860s to around 108 years old in the 1990s. To a great extent, much of this phenomenal achievement can be attributed to the advances in medicine (such as vaccines, antibiotics and disinfectants), public health measures, and education. All of these have led to a significant decrease in the number of deaths within the population caused by infectious diseases. Alongside that, a widespread practice of having a healthy lifestyle like eating a balanced diet and having enough exercise has also helped with the consistent decline in human mortality.
Nonetheless, the increment in healthspan does not necessarily follow closely behind the increase in life expectancy. This is seen especially amongst elderly people, whereby ageing is the core risk factor responsible for most age-related or chronic diseases. And this has presented a great socio-economic issue in developed countries.
Henceforth, most people who are on the quest for achieving longevity typically attempt to capitalise on two main components. Firstly, they seek to “add more years to their life” through chronological enhancement (meaning life extension). Meanwhile, the other aspect that piqued much interest would be to find ways to “add life to the years”, whereby this involves conserving or improving one’s vitality. This area of interest could be labelled as pursuing optimal longevity, in which it is defined as a condition of “living long, but with good health and quality of life, including improved productivity, functioning and independence”.
In general, investigations conducted in several animal models, including mice, have revealed that the artificial extension of life usually comes along with a decrease or delay in morbidities such as cardiovascular diseases, cancer, and neurodegeneration. So, the best metric to be used for addressing the problems of ageing would be longevity. Interestingly, current and previous centenarians were found to be survivors of their cohorts, in which these groups of individuals were least frequently challenged by age-related illnesses or lethal diseases prevalent during a person’s early life. This extreme phenotype is termed as exceptional longevity, and the longest living person that the world has documented was set by a lady named Jeanne Calment, who lived to an astounding age of 122.
As reported by Vaiserman et. al. (2017), there is much public interest in initiating further research on longevity, whereby the team revealed a great desire to extend the human healthspan as well as lifespan globally. Excellent examples include the Chan Zuckerberg Initiative, in which the couple declared an ambitious goal of wanting to “cure all disease in our children’s lifetime or at least be able to diagnose and manage them so that they are no longer harmful” as part of contributing to human longevity research. World-renowned billionaires such as Larry Ellison and Peter Thiel were shown to be injecting a vast amount of capital into anti-ageing research projects. On the other hand, hedge fund manager Dr Joon Yun has been well-recognised as the creator and sponsor of the $1 Million Palo Alto Longevity Prize, which challenges scientists to break the limits of the human lifespan.
Interesting observations and previous research efforts
There has been great controversy regarding the main factors contributing to longevity, with researchers generally divided themselves in two groups, genetic predisposition or environmental influences, that serve as the main longevity-promoting factor.
To begin with, there were notable observations surrounding a string of islands located in south Japan called Okinawa, whereby it has been well-documented that the citizens enjoy an exceptionally long and healthy life in comparison to the rest of the global population. Researcher Dr Makoto Suzuki claimed that this population of people were blessed with genes that favour longevity and susceptibility of certain families to the disease within that region were due to the lack of these genetic factors.
Rajpathak et. al. (2011) also argued for the genetic predisposition of longevity. The team postulated that individuals with exceptional longevity do not differ from the general population based on their lifestyle behaviours. Instead, it could be that their genes might be causing them to interact more favourably with the environment compared to other people. Meanwhile, Tian et. al (2019) presented a gene called sirtuin 6 (SIRT6) that was discovered to be responsible for organising enzymes involved in DNA repair. SIRT6 is often dubbed as the “longevity gene” as it was revealed that mice living in the absence of this gene age prematurely, whereas those with extra copies of SIRT6 tend to have a longer lifespan.
On the other hand, Ruby et. al. (2018) argued against genetic predisposition being the main contributing factor, whereby the team estimated a consistently low (between 15 to 30%) heritability of a person’s life span. Instead, they proposed an alternative factor that has a greater influence on longevity compared to a person’s genes. This factor was identified to be assortative mating, an event where individuals select their partners who possess similar traits as themselves. As a matter of fact, once taking assortative mating into consideration, the scientists predicted that the life span heritability could even be brought down to approximately seven per cent or lower.
In the meantime, Fontana et. al. (2015) put forward a notion that reducing food consumption but maintaining the intake of necessary nutrients can slow down the ageing process and relieve invertebrate model organisms like rodents and primates from ageing-related diseases. The works of Carmona et. al. (2016) also supported that notion as they suggested that caloric restrictions (meaning to consume only 40–50% of the standard caloric intake) help to delay the ageing process, and it remains as the most powerful and reliable strategy to increase longevity and healthspan in most of the animal models that were experimented on. In addition to that, reducing anxiety and stress levels as well as maintaining a positive mindset towards life were also possible ways to extend one’s longevity.
Nevertheless, results from a research project led by Dong et. al. (2016) presented a different implication. Although the manipulation of genes coupled with artificial environmental settings can increase the upper limits of an animal’s lifespan by two or three additional life cycles compared to the wild-type versions, they eventually concluded that there may be a fixed maximum lifespan of humans, in which it is subjected to the constraints of nature. This argument stems from their analysis of the world demographic data, which showed that the oldest age of death has not changed since the 1990s, with enhancements in survival with age inevitably facing a decline once a person surpasses 100 years old. Taking that into consideration, they proposed future research efforts to look beyond introducing positive interventions to a person’s healthspan in order to promote longevity.
Application of cannabis and CBD for longevity
A brief introduction to cannabis and CBD
Cannabis, more popularly known as marijuana or hemp, are separate plant species that are composed of various types of active compounds known as cannabinoids. These compounds have a direct effect on several physiological systems within the human body. The two most well-researched cannabinoids include ∆-9 tetrahydrocannabinol (THC) and cannabidiol (CBD). Unlike THC, CBD is a phytocannabinoid that does not cause any psychoactive effect, but instead, it offers a wide range of possible medical applications.
Patients suffering from different types of diseases, ranging from cardiovascular disorders (CVD) to neurodegenerative disorders like Parkinson’s disease or Huntington’s disease, to cancer and metabolic syndrome-related disorders like obesity, have been treated or have the likelihood of being treated by cannabis or CBD.
In fact, historically, cannabis has been used in medicine in the past thousand years. However, in the 1930s, the increasing frequency of cannabis abuse resulted in it being banned as a medical drug in most countries. It was only recently when governments of certain countries were becoming more comfortable with the use of marijuana for therapeutic interventions. Nevertheless, drug legislations still dictate the use of cannabis to be extremely restricted.
How do cannabis and CBD contribute to longevity?
There are several medical properties that cannabis and CBD possess, which contributes to a person’s longevity.
As a start, they have been well-documented for their anti-inflammatory properties. Inflammation is a normal and healthy process employed by your immune system as part of their response to an injury or infection. This involves causing certain side effects like swelling, redness, and pain, which are expected to subside within a few days post-removal of the foreign threat, returning your body to its original state. The problem, nonetheless, is the abnormal increase in the duration of the inflammation process, and this often results in chronic inflammation and a rise in a patient’s susceptibility to serious conditions like chronic pain.
Given that inflammation becomes much more frequent as a person gets older due to their constant exposure to environmental toxins, CBD offers a major advantage as an anti-inflammatory agent. CBD functions by binding to cannabinoid receptors in the body, whereby these receptors form part of a lipid-based system known as the endocannabinoid system. This system, in turn, controls numerous processes such as (but not limited to) brain cell production, the immune system, hormone production and the reproductive system.
Besides that, cannabis also has antioxidant properties, meaning that they can help prevent cell damage caused by oxidative stress. And because of this, compounds within cannabis like CBD might have medical applications in preventing age-related diseases like strokes or heart disease, which are typically caused by cell injury and/or damage.
Furthermore, the Yale Journal of Biology reported a positive correlation between inflammation with reference to the production and progression of cancer cells. Therefore, in addition to the anti-inflammatory properties of cannabis and CBD, their antiproliferative property can also help to reduce the risk of a patient developing cancer. This is because cannabis can increase the rate of apoptosis, which is a process involving the destruction and removal of old and dead cells, thereby preventing tumour formation as well as metastasis (which is the spreading of cancer cells throughout the body to secondary sites).
Meanwhile, the neuroprotective effects induced by the ingestion of cannabis and CBD includes the amelioration of stress and anxiety symptoms amongst the patient population, in which these are regular culprits for several health issues such as cardiovascular diseases. Improvement in sleeping patterns is also recorded too, whereby cannabis and CBD can be consumed by patients without having to worry about the psychoactive effects. In fact, a company called CiTherapeutics invented a hand-held cannabis inhaler named the ICANsleep device. This may be a potential substitute for sleeping pills as sleeping pills are considered to be as harmful as cigarette smoking due to the various side effects that they can cause.
In addition to that, cannabis and CBD can help to restore a person’s memory performance even though it tends to decline with increasing age. As demonstrated by a collaborative project between researchers at the University of Bonn and The Hebrew University of Jerusalem, cannabis has the ability to reverse the processes of ageing within the rodents’ brains. This brings up new possibilities of using these substances for the treatment of dementia, which is one of the biggest killers in the world, thereby increasing longevity.
Likewise, high blood pressure and various cardiovascular diseases are prevalent amongst the ageing population. Though promisingly, there were pre-clinical trials revealing that CBD helps to increase blood flow and improves the cardiovascular system’s response to stress within several animal models. Meanwhile, in one study involving human subjects, healthy volunteers reported a reduction in their blood pressure after only a single dose of CBD. On the other hand, cannabis and CBD were also suggested to assist with weight loss and curbing smoking addiction.
Potential problems associated with cannabis/CBD consumption
Even though all of the possible medical benefits of cannabis and CBD have been discussed, these substances are not considered to be completely harmless either.
For example, users may traditionally take certain types of cannabis by smoking and/or vaping, and this could cause chronic inflammation issues. Nevertheless, this identified problem could still be mitigated by the consumption of edible cannabis and CBD instead.
In contrast, users might need to moderate their cannabis and CBD intake amount and frequency of consumption. This is because it was reported that people who take cannabis regularly and over a long period of time (defined in this case as extending from the early twenties and beyond) may end up facing health issues in their middle age. These health issues include physical disorders as well as psychiatric problems. Nestoros et. al. (2017) provided evidence that validated this argument, whereby the team found that more than half of the heavy and chronic cannabis users within the subject population tested ended up suffering from hallucinations, delusions, and permanent brain dysfunction.
Psychedelics and its impact on longevity
A brief introduction to psychedelics
Psychedelics are identified to be a category of drugs which can alter a person’s consciousness and environmental perception as its primary mode of action. They mainly originate from plants (which they are also known as entheogens), though several of them can be artificially manufactured in a laboratory setting.
Psychedelics function by changing specific neurobiological processes. In particular, they increase the amount of serotonin in a consumer’s brain, whereby serotonin is a neurotransmitter (or chemical messenger) more popularly known as a “happy chemical” because it is a natural booster for a person’s happiness and mental well-being.
Research on psychedelics has showcased that these substances can bind to and activate the serotonin receptors (specifically, the 5-HT2A receptor) in the brain, which are key regulators of a person’s memory performance and cognitive abilities. Malfunctioning of these receptors has several implications in the development of Alzheimer’s disease within older patients.
How do psychedelics contribute to longevity?
With neurodegeneration being one of the major outcomes of ageing, this presents a huge issue as the human body relies on the neurological system in order to properly function. Hence, if this system fails, the rest of the body will follow suit, and this will ultimately be detrimental to a person’s longevity.
Fortunately, psychedelics may be useful in addressing neurology-specific health issues. To begin with, a New York-based biotechnology firm called Eleusis is currently investigating the potential use of a type of psychedelic called LSD (short for lysergic acid diethylamide) and its anti-inflammatory properties. Results from a phase 1 clinical trial have highlighted the safety of LSD consumption amongst elderly volunteers, and its possible medical applications in the treatment of anxiety and depression symptoms. Moving on to their phase 2 trial, the company is hoping to determine if microdosing LSD, meaning to consume minute proportions of psychedelic substances, can help to prevent or delay the progression of Alzheimer’s disease at its earliest stage of detection.
Meanwhile, psychedelics have an anti-depressant effect that may offer a much-needed health intervention for patients suffering from mental illnesses which could be affecting their longevity. A good example would be psilocybin, this is another type of psychedelic drug that has received a “Breakthrough Therapy” designation from the United States Food and Drug Administration (FDA) in October 2018, whereby it is recognised for its promising therapeutic value for hard-to-treat depression. Moreover, there were plans for psilocybin’s potential approval as a legalised form of medication in the near future.
In the meantime, there were also other studies suggesting that the appropriate consumption of psychedelics can be helpful in treating drug addicts and patients suffering from anxiety of post-traumatic stress disorder (PTSD) by promoting long-term positive changes in their behaviours.
Longevity-promoting supplements
The wonders of dietary supplements and its applications in longevity
Dietary supplements, as defined by the Dietary Supplement Health and Education Act (DSHEA) of 1994, are “products taken into the body to supplement the diet and contain any of the following ingredients: minerals, amino acids, herbs, vitamins, fibre, and fatty acids”. These products cannot be a direct substitute for food and essential nutrients, and thus should be taken alongside regular meals.
Bruce Ames, a biochemist working at the University of California, Berkeley, created a comprehensive list of 41 vitamins and minerals that may help to promote healthy ageing. Technically, around 30 vitamins and minerals (V/M) are deemed to be necessary cofactors that help to promote proper metabolic functioning within our body, with several adverse health problems associated with a severe deficiency in nutrients. Such vitamins and minerals include, but are not limited to, vitamins such as vitamin A, vitamin B1, and vitamin B12, biotin, iodine, iron, magnesium, potassium and sodium.
The applications of dietary supplements have become increasingly relevant due to the increasing prevalence of nutritional deficiencies worldwide. Thus, adopting a suitable supplemental intake along with an improved diet could help to prevent age-related chronic diseases as well as premature ageing. This logic is further supported by the “Triage Theory”, whereby it is a hypothesis proposing that when the human body begins to lack a particular type of vitamin or mineral, it is placed in a situation where it is forced to decide on how to make use of its inadequate supply. However, should the body be constantly supplied with dietary supplements to ensure a sufficient amount of nutrients, it was presumed that the body would be spared from having to make that decision.
Past research conducted by Lemon et. al. (2005) postulated that having a complex range of dietary supplements (and not simple formulations), including 31 ingredients like vitamins C, D, E, and glutathione, could have a high efficacy in relieving patients from ageing-related pathologies. Besides that, a review written by Wojcik et. al. (2010) discussed how various dietary components like vitamin C, vitamin, and carotenoids may function as antioxidants, thereby helping to stop the oxidative damage of cellular DNA, protein and lipids. This, in turn, leads to the prevention of various diseases like cancer, type-2 diabetes, and rheumatoid arthritis.
As documented by the Harvard T.H. Chan School of Public Health, approximately 68% of American citizens over the age of 65 consume a vitamin supplement, with almost a third of them taking more than four pills on a day-to-day basis. In the current supplements market, there were several products that were already marketed as “anti-ageing pills” by pharmaceutical companies. One of the most popular ones being resveratrol, this is a polyphenol found in grapes and a few other types of plants. They have been repeatedly shown to be able to help extend the healthy longevity of various animals that were experimented on. Meanwhile, a research company called Elysium Health developed a dietary supplement known as “Basis”, which was intended to be a pill that can help consumers boost their metabolic health.
Nevertheless, it is important to note that the supplement industry is still largely unregulated, and this, therefore, adds on to the consumers being challenged with identifying the legitimate products which can bring actual medical benefits. Furthermore, Cannella et. al. (2009) emphasised that having a balanced diet is still the best way to prevent malnutrition and maintain immunocompetence, with low-dose dietary supplements should be seen as an add-on way to improve a person’s intake of nutrients, and not as a direct substitute.
How do the functions of adaptogens align with promoting longevity?
On the other hand, adaptogens are basically plants or plant extracts that assists biological substrates to better adapt to certain types of environmental stresses, including helping to balance changes in the endocrine system and by regulating the immune system. These herbs are essentially useful in the process of restoring and preserving positive homeostasis within the human body, without causing any negative consequences such as intoxication. And with that in mind, adaptogens may present a potential to help users address problems linked to ageing, and thereby promote longevity within the consumer population.
Based on previous research efforts, it was suggested that adaptogens have promising results in this field of study. For example, Wiegant et. al. (2009) demonstrated that extracts from certain plant adaptogens like Eleutherococcus senticosus (or Acanthopanax senticosus) and Rhodiola rosea can heighten an organism’s ability to cope with higher levels of stress. This was shown in several model organism species like nematodes (Caenorhabditis elegans) and flies (Drosophila melanogaster). In addition to that, a series of clinical trials conducted by Panossian et. al. (2010) revealed that adaptogens present anti-fatigue and anti-stress properties, which increased the mental work capacity amongst the trial subjects within a stressful and exhausting environment. In fact, consuming adaptogens was also reported to help the participants improve their attention span whilst completing their mental tasks.
Other than that, a study led by Gospodaryov et. al. (2013) highlighted that long-term consumption of a well-known adaptogenic herb called R. rosea rhizome not only extends the lifespan of the D. melanogaster fly species, but they also help to arrest the age-related deterioration of physical activity through increasing the organism’s level of stress resistance.
General summary
In conclusion, cannabis and CBD, psychedelics, or longevity-promoting supplement consumption is not a panacea to resolving the problems of ageing. They do, however, help to increase one’s overall longevity and health span.
Although there are positive aspects of cannabis and CBD in promoting longevity, there has been very limited research surrounding the long-term consequences of cannabis and CBD consumption due to the prohibited status that was imposed on these substances in the past, this would hopefully change in the near future given the gradual legalisation of cannabis and CBD use for medical applications. Nevertheless, it is essential for you to pay close attention as to how you are taking these substances and overall mindful consumption is of utmost importance.
On the other hand, psychedelics have been suggested to indirectly promote longevity due to their ability to address mental health-related disorders. In contrast, longevity-promoting supplements would require constant and long-term consumption if one intends to see any positive changes. It is also crucial for one to combine the intake of supplements with practising a healthy diet and lifestyle.
Verified by a Healthcare Professional
Anastasiia Myronenko
Anastasiia Myronenko is a Medical Physicist actively practicing in one of the leading cancer centers in Kyiv, Ukraine. She received her master’s degree in Medical Physics at Karazin Kharkiv National University and completed Biological Physics internship at GSI Helmholtz Centre for Heavy Ion Research, Germany. Anastasiia Myronenko specializes in radiation therapy and is a fellow of Ukrainian Association of Medical Physicists.
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