Adopt the Blue Zone Diet and Live at least 100 years of Healthy Life on Earth
Blue Zone Diet: What Science Says About the Diet of Centenarians?
But despite the interest surrounding
this diet, it can be difficult to determine the facts and know whether it is
truly a healthy diet or not. So as a nutritionist, I decided to research it.
What is the Blue Zone?
The Blue Zone is not a scientific
term but is used to refer to those parts of the world where people live for a
hundred years or longer. According to a study, people living in these areas are
10 times more likely to live to the age of 100 than in the United States.
The term was popularized by American
writer Don Boettner. The five blue zones he identified are; Acaria in Greece,
Loma Linda in California, Nicoya Peninsula in Costa Rica, Okinawa in Japan and
Sardinia in Italy.
These areas are said to have very
low rates of diabetes, heart disease and cancer. Boettner found some common
values among the inhabitants of these regions to explain the secret of their
longevity and good health.
One of these shared values is
diet, although other factors are also involved.
What does the Blue Zone Diet include?
The Blue Zone diet consists mainly
of vegetables and fruits, but it is also important to note that the diet of
each region may differ from one another due to cultural, historical, religious
and social traditions. However, they all have some things in common.
Pulses, legumes and grains
A diet rich in protein is considered
important in the blue zone, which has many benefits. They are rich in fiber and
low in fat, which has positive effects on the stomach, intestines and heart.
Blue zone residents eat a lot of
grains. It is low in fat but high in fiber.
It provides fatty acids, B vitamins,
folic acid and other nutrients. These include barley, wheat, brown rice and
corn.
Such a diet is very useful in
reducing the risks of heart diseases.
Low Fat Diet
People living in these five regions
are fond of a diet that is low in fat.
But instead of meat, butter, and
cheese, they rely more on olive oil, mackerel fish, and avocados, which lower
cholesterol and reduce the risk of heart disease.
Apart from this, the locals use
almonds, walnuts, pistachios on a daily basis. Consuming them along with a
healthy diet has many other benefits besides heart protection.
Fermented Food
Fermented foods contain probiotics,
bacteria that are healthy and good for digestion.
For example, miso soup is common in
Okinawa. However, more research is needed on the longevity effects of fermented
foods as much is still unknown.
Fish
In the Blue Zone, fish is eaten
three times a week, but in smaller quantities. Fish contains less fat than meat
and is rich in nutrients. It also contains omega-3 fatty acids, which are
beneficial for brain and heart health.
In the UK, it is recommended that a
healthy diet includes two servings of fish a week, one of which is salmon,
sardines or trout.
Meat
Meat is consumed sparingly and not
abundantly in the Blue Zone Diet. Meat in the Sardinian diet is usually only
eaten on Sundays or on special occasions.
However, not every region eats less
meat. Half of middle-aged residents in the Nicoya Peninsula eat meat three to
five times a week.
Beef, mutton are healthy as they
contain protein, minerals and vitamins but should be consumed in moderation. At
the same time, it is important to eat less processed meat.
Water and Coffee
Heavy water use is a feature of
almost all Blue Zone regions. Research shows that drinking water regularly is
beneficial for good health.
Apart from this, other liquids such
as coffee are also quite common among the locals, especially in Okinawa, Japan.
Beyond Food
When Boettner researched the
longevity of Blue Zone residents, he learned that in addition to diet, their
daily life and physical habits also played a significant role.
Residents here engage in daily
activities such as gardening, walking and doing their own chores.
Along with this, they give a lot of
importance to their rest and sleep at night. Acaria residents sleep in the
afternoon while Loma Linda has 24 hours a week for relaxation.
Sleep is essential for reducing
physical and mental stress and for mental health, which also has positive
effects on physical health.
It is also important to note that
people living in the Blue Zone are very social and often share meals with
family, friends or neighbours.
Loneliness is known to lead to ill
health and hence the importance of healthy community and relationships is
emphasized.
Is the Blue Zone diet good for you too?
Incorporating a few elements of the
Blue Zone diet into your life, such as eating more vegetables, can have a
positive impact on health.
The main goal should be to eat a
healthy variety of foods, including whole grains, vegetables, and fruits, while
minimizing salt, fat, and sugar intake.
However, more research and evidence
is still needed to recommend the Blue Zone diet routinely.
#Blue Zone Diet
#Diet of Centenarians
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