It’s a well-known fact that in certain countries there are larger numbers of centenarians. But we aren’t just talking about numbers, these people remain healthy and active even as they enter the three-figure age range. In fact, Blue Zone residents are twice as likely as the average American to live to the age of 90. And while western medicine might chalk it up to luck, we know it’s most likely what they are putting into their bodies.
From the article:
“There are five cultures around the world with the highest proportion of centenarians globally,” says David Katz, president of the American College of Lifestyle Medicine. “They set the standard.”
These communities are known as Blue Zones, where people live long and are largely free of chronic disease: Ikaria, Greece; Okinawa, Japan; Ogliastra, Sardinia; Loma Linda, California; and the Nicoya peninsula, Costa Rica. In these zones, people are active and full of life because they are fueled by eating exactly what’s needed — and no more; meals are often light and eaten early.
The dangers of processed foods, or what we here call SAD (Standard American Diet) have been well researched, especially their links to cancer, obesity, and diseases like diabetes. And this is precisely why experts want people to instead fill themselves up on the same unprocessed, natural foods eaten daily by these centenarian-filled communities. Look closely at how each cuisine consists of their own version of the same core ingredients: wholegrain, vegetables, fiber, and protein (which mainly comes from fish).
Okinawa, Japan
This island has become synonymous with longevity. “The Okinawa diet is a lot of vegetables, rice, and fish,” says Alice Ammerman, professor of public health nutrition at the University of North Carolina at Chapel Hill. But mealtime habits also play a part; their culture is not one of excess, but instead of quality and appreciation of food.
Nicoya peninsula, Costa Rica
Besides the basics we saw above, they add beans and native tubors (the underground part of a stem), like yams. They may add a small portion of meat which gives them enough energy to do whatever they want.
More from the article:
“Ammerman says claims that spices like turmeric and ginger have anti-inflammatory and anti-bacterial properties which can reduce risk of mortality are difficult to assess. “If you’re eating a lot of turmeric, you’re probably eating a lot of vegetables,” says Ammerman.”
Sardinia, Italy and Ikaria, Greece
In these regions, people tend to work the land and produce their own food which brings two benefits: it keeps them fit and ensures that they have fresher food. They also keep animals but as it’s more expensive to slaughter them, they are eaten less frequently.
Lu Qi, professor of nutrition at the Harvard T.H. Chan School of Public Health tells CNN:
“Mediterranean diets put many so-called healthy diets together. It’s rich in fish, vegetables, and wholegrain with moderate alcohol. The diet is good for longevity by lowering risk of cardiovascular diseases.”
In Ikaria, Greece, people live eight years longer than Americans and experience 20% less cancer, they also have very little dementia and the rate of heart disease is half that of their American counterparts.
Loma Linda, California
This community in the US outlives the nationwide population (on average) by a decade and consists of Seventh-day Adventists, a group with strict rules on diet, exercise and rest- meat is not allowed. While they are not Christians, they follow a “biblical diet” of grains, fruits, nuts and vegetables and drink only water. Legumes are a regular component of meals.
While it might be a little daunting to overhaul your diet, it’s not impossible or even that difficult and you can start slowly. And honestly, you should- your body will thank you for it!
Source: CNN
