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Journeying to 100: How your diet plays a pivotal role in longevity

November 17, 2020

For years, dietary habits in Blue Zone communities have exhibited tremendous health benefits
Modern practices such as ‘intermittent fasting’ and ‘Mediterranean diet’ are actually ancient traditions that have shed light on how the human body has evolved with time
They also provide us with a blueprint to key dietary principles that are vital in promoting health and longevity

What does it take to live to 100? Perhaps the answer to this puzzling question could be in the dietary habits widely practiced in Blue Zone communities. Indeed, not all healthy diets have been formulated from a scientific standpoint alone; but also from reviewing ancient practices that explore the evolution of our anatomy. Let’s review some of the key dietary principles practiced in Blue Zone communities, and how they are essential in promoting a healthy and productive lifestyle.

The first issue that needs to be tackled is obesity; which is the primary factor behind a number of chronic diseases today. In the West, for example, more people die from obesity-related complications than anywhere else in the world. One proven way to overcome obesity is by adopting a ketogenic lifestyle until a set amount of weight loss is achieved. After this, one should strive to maintain the newfound weight by following a balanced diet and adopting an exercise regimen.
As a rule of thumb, stop eating when you are 80% full. Moreover, while consuming your food, consume it slowly and go for smaller, second-round servings. That’s because it takes your gut roughly 20 minutes to communicate to your brain that you’re full. So, the slower you eat, the fuller you will feel!
Intermittent fasting has gained worldwide popularity today. But before you adopt intermittent fasting, check with your doctor to ensure that you don’t have any underlying health issues that could potentially complicate the fast. According to Professor Van Longo from the Longevity Institute in California, fasts should last about 12 hours every day. If you can manage without food for 12 hours—through the week—you will eventually reap the benefits of a healthy gut and overall improved digestion.
Sugar is America’s most lethal silent killer. To make matters worse, it is extremely addictive. Therefore, cutting sugar from your diet can be tough, and it can even take the body weeks to adjust. You might even develop severe withdrawal symptoms. With time, however, you will reap the benefits of a sugar-free diet. More energy, weight loss, and of course, a healthier glow!
You can also improve your gut’s natural bacteria by including recommended probiotics in your diet.
In Blue Zones, a predominantly plant-based diet is prevalent. Most of these communities also supplement their protein from small amounts of oily fish at least three times per week and avoid red meat altogether. Therefore, try as much as possible to limit red meat on your plate. You can consume it at least 2-3 times a month as a ‘treat.’
Legumes are also consumed widely in Blue Zones and they are beneficial in that they provide high nutritional content, especially when it comes to carbohydrates and proteins.
Avoid processed foods as they are packed with preservatives, artificial substances, high levels of sodium, and much more.
Try as much as you can to follow the rainbow with your diet. If possible, pack your plate with different colors; and chances are it will have a healthy proportion of vegetables, low-sugar fruits, and protective polyphenols.
You can also follow a Mediterranean diet that is high in olive oils, grains, and fiber. Try to be sure it is low on meat and dairy.
Include healthy fats in your diet. These are fats found in avocados, coconut oil, and oily fish.
Aim for natural foods as much as possible. The fresher and healthier they are, the better they are for you, and the environment! Bear in mind, however, that nutritional content drops every 24 hours after the food is picked. While a recent study has debunked the belief that the levels of micronutrients in organic food is much higher than in non-organic, Blue Zone regions feed more on natural organic foods that are free from pesticides.
Try to limit the intake of salt in your diet. It is recommended that an adult should not consume more than 1 teaspoon of salt every day. That’s about 6 grams, and you’d be surprised by how much salt there is in packaged foods and snacks!
Minimize your alcohol intake as much as possible. While consuming one glass of red wine for women, and two for men, is generally considered healthy, if you go overboard, it could be potentially dangerous to your health. Nevertheless, red wine possesses polyphenols which have protective properties.
Lastly, there are also numerous benefits to drinking coffee and tea. However, having more than 4 cups of coffee per day may result in undesirable effects; including hypertension and anxiety. Ideally, one should have at most one cup of coffee before midday. That’s because consuming it afterward could have adverse effects on your natural melatonin and sleep cycle. Interestingly, large amounts of green tea are consumed in the Okinawa Blue Zone and it is well-known for its antioxidant properties. All in all, it goes without saying that hydrating regularly can improve your mental and physical wellbeing.

References: https://www.tatler.com/article/how-to-live-to-100-diet

Journeying to 100: How your diet plays a pivotal role in longevity

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