If you want to live a long, healthy life, you should start by eating like the longest-living people in the world. These people know something that we all need to learn: food is medicine. By incorporating nutrient-rich foods into your diet, you can improve your health and extend your lifespan. In this blog post, we will discuss the diets of some of the longest-living people on earth and provide tips for how you can eat like them!
The Blue Zones
The term “Blue Zone” was coined by demographer Dan Buettner to describe areas of the world where people live unusually long, healthy lives. There are five known blue zones: Okinawa, Japan; Sardinia, Italy; Icaria, Greece; Nicoya Peninsula, Costa Rica; and Loma Linda, California. Though the lifestyles of these long-lived people differ in many ways, they share certain commonalities that scientists believe contribute to their exceptional health and longevity. For example, most Blue Zone residents stay active throughout their lives, have strong social connections, and maintain a sense of purpose. While it’s impossible to replicate the exact conditions of a Blue Zone, by incorporating some of the lifestyle practices into our own lives, we can all help to improve our health and wellbeing.
Stick with water, wine, or coffee
Studies of Blue Zones areas have found similar diet habits between them. One of these is their choice of beverage. Rather than sugary drinks or alcohol, the people of the Blue Zones tend to stick with water, wine, or coffee. This may seem like a small difference, but it can have a big impact on health. Sugary drinks are a major source of empty calories, while alcohol is associated with an increased risk of heart disease. In contrast, water is essential for hydration, and both coffee and wine have been linked with lower rates of dementia. The benefits of wine and coffee are thought to come from their antioxidant content. Antioxidants help to neutralize harmful substances known as free radicals, which can damage cells and contribute to the development of chronic diseases. So next time you reach for a drink, consider following the example of the world’s longest-living people and stick to water, wine, or coffee.
Eat mostly plant-based options
Studies of Blue Zone populations have shown that diet plays an important role in longevity. In general, the diets of the longest-lived people are mostly plant-based, with smaller amounts of meat and dairy. This includes plenty of fruits and vegetables, as well as whole grains, beans, and nuts. This pattern has been observed in blue zones across the globe, from Okinawa, Japan to Sardinia, Italy. There are many possible explanations for why plant-based diets may promote longevity. Plants are a rich source of antioxidants and other nutrients that can protect against disease. Furthermore, plant-based diets are typically lower in calories than animal-based diets, which may help to explain why blue zone residents tend to be slim and trim.
Eat more carbs
The Keto diet is pretty popular among people looking for a way to trim down and get the coveted beach body. This diet is based around low carb and high fat foods. While this diet is popular and does get good results for people, it goes against the diets of the people living in Blue Zones. One of the most surprising findings is that many of the longest-living people eat a diet that is high in carbohydrates. In fact, many of the longest-living populations eat a diet that is up to 70% carbs. This will seem counterintuitive, given the low-carb craze that has swept the Western world in recent years. The secret to their success may lie in the quality of the carbs they eat. For example, the Okinawa region of Japan has the highest concentration of centenarians in the world, and the local diet is centered around sweet potatoes. Similarly, the traditional diet in Sardinia includes a lot of bread and pasta, while the residents of Nicoya, Costa Rica eat mostly beans and rice.
So why do high-carb diets seem to be so beneficial for longevity? One theory is that complex carbs help to promote gut health by providing fuel for beneficial bacteria. They also tend to be rich in fiber, which helps keep things moving along smoothly in the digestive system. Additionally, carbs are a good source of energy and help to keep blood sugar levels stable. All of these factors may contribute to reduced inflammation and a lower risk of chronic disease – both of which are linked to a longer lifespan. Take that Keto diet!
Enjoy meat within reason
I mentioned earlier that the populations of the Blue Zones eat mostly a plant-based diet but do include some meat and dairy. The traditional diets of blue zone populations typically include meat, but in limited quantities. Instead, most of their calories come from plants. This combination provides a wide array of nutrients that are essential for good health. Additionally, blue zone populations typically eat small portions and avoid snacking between meals. For example, the traditional diet of the seventh-day Adventists in Loma Linda emphasizes plant-based foods like grains and beans, with meat appearing only occasionally. Likewise, the Okinawans typically eat pork once or twice a month, supplementing their diet with sweet potatoes, tofu, and other plant-based foods. While there is no definitive proof that eating less meat leads to a longer life, it is clear that the residents of Blue Zones value moderation in all things, including food. By eating meat only occasionally, they may be able to enjoy its flavor without suffering from the health risks associated with overconsumption.
A natural form of Intermittent Fasting
Intermittent Fasting is a big thing now, but the reality is that it’s been around for a long long time. Essentially, Intermittent Fasting is nothing more that limiting the time during the day in which you eat so that you have a longer period without food during the night. This is what was commonly done throughout history even after we started farming and animal domestication. This is why the first meal of the day is called “break fast.” Blue Zone residents typically eat during a more restricted timeframe each day which causes them to go longer between dinner and the following day’s breakfast. They often do not eat snacks or graze throughout the day like many people do. Instead, they focus on eating three well-balanced meals. Though it may seem restrictive, this way of eating has been shown to have numerous health benefits. Intermittent fasting can help to regulate blood sugar levels, promote weight loss, and reduce inflammation. It is also associated with a reduced risk of heart disease and cancer.
