Folk medicine has long believed that moderation in eating is the key to a long and healthy life. Today, scientific research supports this as well. A recent study published in the journal Nature Aging showed that reducing daily calorie intake by about 12% can slow biological aging by 2–3%. This means up to a 15% lower risk of premature death, which is comparable to quitting smoking.

What does biological aging mean?

Biological aging refers to gradual changes in the body that affect how it functions and increase the risk of disease. Calorie reduction can slow these changes, as researchers have found using epigenetic measurements such as DunedinPACE, which estimates the pace of aging based on changes in DNA.

How does calorie reduction affect the body?

Reducing calorie intake affects several body systems:

• Metabolism: Basal metabolism decreases, meaning the body spends less energy at rest.
  
  
• Inflammation: Production of the SPARC protein associated with inflammatory processes is reduced, which may lower the risk of age-related diseases.
  
  
• Immune system: Calorie reduction can improve immune system function and reduce the risk of chronic diseases.

How to approach calorie reduction?

If you are considering reducing your calorie intake, it is important to do it gradually and thoughtfully:

• Moderation: Aim to reduce your calorie intake by about 10–15%, which is more manageable and sustainable.
  
  
• Nutritional value: Make sure your diet is still rich in nutrients to prevent deficiencies in vitamins and minerals.
  
  
• Consult a doctor: Before starting any diet, consult a healthcare professional, especially if you have any health conditions.

Moderate calorie reduction can positively impact your health and slow the aging process. However, it is important to do so in a way that is sustainable and does not jeopardize your overall health. As the old proverb says: Less is more.