Longevity Secrets: How To Eat To Live To A Hundred Years

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you want to live a long, healthy life, try some of the habits and nutrition tips from centenarians around the world.

For over a decade, Buettner and a team of researchers from the National Geographic Society have investigated five places on Earth where people live the longest and where there are very low rates of heart disease, as well as cancer, diabetes and obesity.

He calls such places "blue zones" and in his book "Blue zones in practice" describes the characteristics of each of the zones. At the same time, he pays special attention to nutrition. Here are some tips from Dan Buettner.

What is worth eating

The best foods for longevity

Include at least three foods in your daily diet:

• Legumes (beans, chickpeas, lentils).
• Greens (spinach, kale, Swiss chard, fennel).
• Sweet potato.
• Nuts.
• Olive oil (better than cold pressed).
• Oatmeal.
• Barley groats.
• Fruit (any).
• Green and herbal tea.
• Turmeric.

The best drinks

• Water.
• Coffee.
• Green tea.
• Red wine (no more than two glasses a day).

What not to eat

Foods that are best to limit

• Meat. Eat meat twice a week or less, but fish can be eaten every day.
• Dairy products: cheese, cream, butter. Try to eat them as little as possible. Goat and sheep milk products are healthier.
• Eggs. Eat no more than three eggs a week.
• Sugar. Try to get rid of it altogether. Better eat honey and fruit.
• Bread. Choose whole grain breads and sourdough breads.

Foods to avoid

• High sugar drinks (soda, juices)
• Salty snacks (chips, crackers).
• Meat products (sausages, sausages, smoked meat).
• Sweets (cookies, chocolate).

Nutrition rules

1. 95% of the food should be of plant origin.
2. Eat the largest portion for breakfast, the middle portion for lunch, and the smallest portion for dinner.
3. Stop eating when you feel about 80% full.
4. For a snack, eat a fruit or some nuts.
5. Cook at home and eat with family and friends as often as possible.

List of the most popular products for longevity by zone

Ikaria Island, Greece

• Olive oil.
• Greens.
• Potato.
• Legumes.
• Feta and goat cheese.
• Sourdough bread.
• Lemons.
• Honey.
• Herbal tea.
• Coffee.
• Wine.

Okinawa, Japan

• Tofu.
• Sweet potato.
• Brown rice.
• Shiitake mushrooms.
• Seaweed.
• Garlic.
• Turmeric.
• Green tea.

Sardinia, Italy

• Olive oil.
• Legumes.
• Goat and sheep milk.
• Barley.
• Sourdough bread.
• Fennel.
• Potato.
• Greens.
• Tomatoes.
• Onion.
• Zucchini.
• Cabbage.
• Lemons.
• Almond.
• Wine.

Loma Linda, California

• Avocado.
• Salmon.
• Nuts.
• Fruits.
• Legumes.
• Water (seven glasses a day).
• Oatmeal.
• Whole wheat bread.
• Soy milk.

Nicoya Peninsula, Costa Rica

• Corn flour cakes.
• Black beans.
• Pumpkin.
• Papaya.
• Yam.
• Bananas.

Centenary Tips

1. Move every day (for example, walk).
2. Communicate more, especially with your family.
3. Know why you get up in the morning. It has been found that knowing your goal adds up to 7 years to your average life expectancy.
4. Believe. It was found that attending religious services four times a month (no matter what your religion) adds 4 to 14 years to your life.
5. Choose one life partner. This can add up to 3 years to average life expectancy.
6. Try to get 8 hours of sleep.
7. Have sex. 80% of the inhabitants of the island of Ikaria between the ages of 65 and 100 are still having sex. It has been proven to prolong life.

Eat well, worry less, move more, and love more.

Dan Buettner