What is the secret of long-lived people?! In a world where diets and health advice change faster than the seasons, the oldest people on the planet seem to follow simple but effective rules for living long and healthy lives. These people come from special regions of the world known as 'blue zones' where living a hundred years or more is the norm, not the exception. The Blue Zones include places like Japan, Costa Rica, Italy, Greece, and California, where longevity is the result of a combination of genetics, environment, and of course, diet.
Researchers studied these long-lived people and identified some common dietary patterns. What is the secret of long-lived people?! Here are five simple rules of eating from the Blue Zones that each of us can start following today:
- Reduce your meat intake: People in blue zones tend to eat less meat. For example, vegetarian Seventh-day Adventists in Loma Linda, California, who do not eat meat, are likely to live longer than their meat-eating counterparts, as much as eight years longer. Instead of meat, they recommend using extra-firm tofu, as the people of Okinawa do.
- Eat fish occasionally: The longest-living people eat fish, but in smaller quantities than commonly thought. Three small portions of fish a week is enough if you want to live to be a century. They recommend small and inexpensive fish such as sardines, anchovies and cod, which are not exposed to high concentrations of mercury or other harmful substances.
- Reduce your intake of dairy products: Most people in blue zones avoid cow's milk. This is also why there is less risk of breast and prostate cancer. Yogurt and cheese are not associated with the same risks, so you can use them. Goat and sheep milk products are also good substitutes.
- Reduce your egg intake: Although eggs are not necessary for a long life, it is recommended to limit your intake to three eggs per week. They can be used as a supplement to a whole grain or plant-based diet, but some people with heart or circulatory problems or diabetes choose to avoid them altogether.
- Reduce your intake of white bread: People in blue zones eat bread, but not the kind found in most supermarkets. Commercially available white bread is quickly converted to sugar and increases insulin levels. Instead, they recommend bread made from whole grains, rye or sourdough, which are more nutritious and have less impact on blood sugar levels.
In addition to these dietary rules, there are other common characteristics that contribute to a long and healthy life of people in the blue zones. These characteristics include a high level of physical activity, a positive attitude towards life, strong family and community ties, and relaxing routines such as walking and resting.
V modern world, where stress is inevitable, the blue zones offer insight into simple lifestyle habits that can help extend your life. So why not try implementing some of these dietary rules into your everyday life and see how they can change your life? Given that a long and healthy life is something we all desire, these simple dietary changes may be just what you need to start your journey to the century.
