Live Longer: These 9 Eating Habits May Help You Live Past 100 Years Of Age
There¡¯s no way to guarantee that you¡¯ll live to be 100. But we can learn a lot from studying the eating habits of the world¡¯s centenarians. Researchers have pinpointed five regions with remarkable longevity, known as "Blue Zones." These areas, including the Nicoyan Peninsula in Costa Rica, Loma Linda in California, and the islands of Okinawa in Japan, Sardinia in Italy, and Icaria in Greece, are renowned for their residents frequently living to the age of 100 or beyond.
Though, there might be many factors contributing to such a long life, however, in this article, we'll look at their eating habits and what they are doing differently to survive longer than the rest of us.
Eating habits of centenarians
1) Eat Beans, Peas, or Lentils Daily
Research suggests that legumes like beans, peas, and lentils are nutritional powerhouses linked to longevity. A study published in the Journal of the American College of Nutrition found that legume consumption is associated with a reduced risk of cardiovascular disease and improved markers of cardiometabolic health. Aim to consume at least a cup (around 170 grams) of cooked legumes per day to reap their health benefits.
2) Eat a Handful of Nuts Daily
Nuts are a staple in the diets of Blue Zones inhabitants and are praised for their heart-healthy fats, protein, and essential nutrients. According to a meta-analysis published in BMC Medicine, regular nut consumption is associated with a lower risk of cardiovascular disease and all-cause mortality. Incorporate a daily handful (approximately 30 grams) of nuts like almonds, walnuts, or pistachios into your diet for optimal health benefits.
3) Limit Meat Consumption
Blue Zones residents typically consume meat in moderation or as an occasional treat. Research published in the Journal of the American Heart Association suggests that reducing meat intake and replacing it with plant-based protein sources may lower the risk of cardiovascular disease and promote overall health. Consider adopting a "flexitarian" approach by enjoying meatless meals several times a week.
4) Prioritize Balanced Meals
The Blue Zones diet emphasizes eating breakfast like a king, lunch like a prince, and dinner like a pauper. This approach aligns with research indicating that consuming larger meals earlier in the day may support weight management and metabolic health. Aim to front-load your calories by enjoying a substantial breakfast, followed by lighter meals throughout the day.
5) Embrace Fish
Fish is a prominent feature of the Blue Zones diet, celebrated for its abundance of omega-3 fatty acids and lean protein. Numerous studies, including a review published in Nutrition Reviews, suggest that regular fish consumption is associated with a reduced risk of cardiovascular disease and improved cognitive function. Incorporate fatty fish like salmon, mackerel, or sardines into your diet at least twice a week for optimal health benefits.
6) Reduce Dairy Intake
While dairy products are not entirely excluded from the Blue Zones diet, they are consumed in moderation. Research published in the European Journal of Nutrition suggests that high dairy intake may be associated with an increased risk of certain health conditions, including prostate cancer and cardiovascular disease. Opt for small portions of dairy products like yogurt or cheese and consider incorporating plant-based alternatives like almond or oat milk into your diet.
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7) Minimize Added Sugars
Blue Zones inhabitants consume minimal amounts of added sugars, primarily obtaining sweetness from natural sources like fruits. Research published in JAMA Internal Medicine suggests that higher added sugar intake is associated with an increased risk of cardiovascular disease-related mortality. Aim to minimize consumption of sugary beverages, processed snacks, and desserts, and opt for whole fruits to satisfy your sweet cravings.
8) Transition to Whole Foods
The Blue Zones diet prioritizes whole, minimally processed foods rich in nutrients and phytochemicals. Research published in the American Journal of Clinical Nutrition suggests that a diet rich in whole foods may reduce the risk of chronic diseases and promote longevity. Focus on incorporating whole grains, fruits, vegetables, nuts, seeds, and legumes into your meals while minimizing intake of refined grains and processed foods.
9) Share Meals with Family and Community
Lastly, the Blue Zones diet emphasizes the importance of communal eating and shared meals with family and community members. Research published in Appetite suggests that eating meals together promotes social connection, strengthens relationships, and enhances overall well-being. Make an effort to prioritize shared meals with loved ones, whether it's a family dinner or a communal gathering with friends.
According to Dan Buettner, author of the book "The Blue Zones American Kitchen," diet isn't the sole determinant of longevity. Research indicates that individuals residing in communities known for their long life expectancies typically possess strong social connections with friends and family, a sense of purpose, and a positive mindset. They actively engage in physical activities and frequently spend time outdoors, whether it's gardening, farming, or socializing with fellow community members.
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