Living long, happily and healthy – isn’t it everyone’s dream?
Many scientists are working on research to find out the secrets of eternal youth, but so far it is useless.
But could the secret to longevity lie in a special diet, a certain lifestyle and a special environment?
What are Blue Zones?
Blue Zones are regions of the world where people are most likely to live to 100 years of age and to experience old age with a clear mind and without conditions such as obesity, diabetes and heart disease.
It is believed that there are only five such "blue zones" on Earth, including Okinawa Island (Japan), Nuoro Province (Sardinia), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California, USA).
The point is that the concept of “blue zones” is not only about a certain way of eating, but also largely about a way of life.
The cultural traditions and environment (climate, customs, cuisine) of the blue zones have a great influence on the locals. However, scientists have found nine common features in the lifestyle of residents of all five longevity zones.
Movement
We are not talking about visiting the gym every day, but moderate and, most importantly, regular physical activity is naturally integrated into the daily routine of centenarians.
Whether they work in a garden or vegetable patch growing their own food, care for animals, or have to walk long distances, Blue Zone residents are on the move.
Worldview
Scientists have noticed that residents of the "blue zones" generally have a fairly optimistic and goal-oriented outlook on life.
A special daily schedule allows for pauses and rest. For example, a midday siesta on a hot day, an afternoon prayer, or a free evening spent with family.
Moderate calorie intake
Blue Zone residents are said to have a certain tradition of limiting their calorie intake over time, such as eating more at lunch and choosing a light dinner or not eating at all late at night.
A menu rich in plant foods: Legumes, root vegetables (including potatoes), and green leafy vegetables play an important role in all Blue Zone diets, making up approximately 95% of the total diet.
Four out of five Blue Zone residents enjoy wine, but drink it in moderation and never alone.
Relationship
Strong family ties, having one's own family and partner, being friendly to friends and neighbours, and having united communities are common in Blue Zones.
And most importantly, the lifestyle described in the previous points is natural and inherent to the entire society, which makes it easier to adhere to healthy habits. That is, residents do not need to artificially create special living conditions; they find themselves in the appropriate context from birth.
What do centenarians eat?
Among the nutritional recommendations, the following can be highlighted:
- Whole grains, including oats, barley, and wheat. Bread should also be 100% whole grain.
- Beans and legumes (black beans, soybeans, or lentils). Usually one serving per day.
- Vegetables, including leafy greens and sweet potatoes.
- Fruits: oranges, apples, bananas, dates, figs and peaches.
- Nuts, about two handfuls a day
- Meat, but in small quantities (about 80-90 g per serving) and no more than twice a week.
- Fish and seafood, especially small, fatty types such as sardines or anchovies.
- Dairy products, but preferably sheep's or goat's milk instead of cow's milk, as well as natural yoghurts without sugar.
- Eggs, but no more than three a week.
- Quality olive oil
- Herbs and spices
- Wine in moderation (one or two small glasses a day, but consumed with meals and in company).
- Coffee and tea
However, you can conduct your own small experiment and try to reproduce the lifestyle of the residents of the longevity zones in order to form your own opinion about it.
For reference
Health in a person is a state of complete physical, mental and social well-being, and not just the absence of disease and physical defects.
