The best diet for longer life
We look at the longest people on the planet to learn how we can add years to our lives
We all had this moment when we see someone in their 90s who is dynamic, active and happy, and we think of ourselves: "What is their secret?!"Research shows that the secret ofAdd years to our lives lies in relationships such as flourishing relationships, a goal and aBalanced diet.
So, while we work on our relationships and our motivations in life, how can we knowWhat diet is the best To live a long healthy life? We can find the answer by looking at other parts of the world where people live the longest.
According toLauren Harris-Pincus, MS, RDN, founder of nutritionsarringyou.com and author ofAll that everything is easy for pre-diabetes recovery, the# 1 Best diet for a longer life is the diet of the blue zone.
What is the regime of the blue zone?
"The power of the blue zones reflects guidelines based on the diet and the lifestyle of the longest people in the world in 5 different parts of the world," Pincus said. To create the diet of the Blue Zone, Dan Buettner, founder of theBlue Zones Project, studied the five parts of the world where there was the highest percentage of centenarians, people living at 100 years or more.
Thefive regions Are Loma Linda, California, Nicoya in Costa Rica, Sardinia in Italy, Ikaria, Greece and Okinawa, Japan.
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How do we follow this diet?
After studying and spending time in these areas of the world, the Blue Zones project determined the common denominators between the regions so that people can adopt these principles themselves.
"Although the exact foods differ according to local foods available around the world, eating to live longer can be boiled to several key principles," says Pincus.
According to Pincus, the basic principles of the supply of the blue zones are as follows:
- Make at least 90% of your dietplants. People in the blue areas get the majority of their nutrients from vegetables, fruits, whole cereals and nuts. "Not only are these foods are full of vitamins, minerals, antioxidants and phytochemicals to prevent lifestyle illnesses, they are also (mainly) rich fiber that feed a healthy intestine to help reduce the Inflammation, to regulate metabolism and support our immune system, "said Pincus.
- Limit the amount of animal products you eat. "In the blue areas, people average about 2 ounces of meat, 5 times a month and consume fish less than 3 ounces up to three times a week," says Pincus.
- Drink mainly water With coffee, tea and red wine.
- Glue with whole grain or bread bread, preferably with few ingredients.
- Consume mainly whole and less processed foods. "The inhabitants of the blue areas usually cook with whole foods and rarely have artificial conservatives," says Pincus.
- Minimize added sugar. According to Pincus, "Those who live in the blue areas consume about 1 / 5th of added sugar as North Americans, about 7 teaspoons vs our 22 teaspoons a day."
- Snack on walnuts. Nuts are a common denominator of these different regions and many people in blue areas eat them daily.
- Eat at least 1/2 cup of beans a day. "They are at the heart of each longevity regime in the world with complex carbohydrates, fibers and herbal proteins," says Pincus.
Do not forget the way of life
The type of food we eat is vital for our health, but it is important to pay attention to other aspects of our daily lives.
"The inhabitants of the blue areas are naturally moving every 20 minutes, have strong social connections with a sense of goals and the community, spend little time with electronic products and work by hand, whether in the kitchen or The garden, "explains Pincus.
It's good if we can not adopt all these principles at a time! It's not important that we doallOn this list, but we examine the potential areas we can improve in our own lives. "All we can adopt to improve the quality of our regimes and our lifestyle is beneficial," says Pincus.
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