The main points
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Long -term Blue Zone residents focus on daily movement, plant -rich diets and social connections.
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Genetics plays a small role in life expectancy; Lifestyle and environment have the greatest impact.
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Simple habits such as cooking at home, sugar restrictions and setting priorities for sleep can increase longevity.
Although the Mediterranean diet is prone to health of health landscapes – as a lifestyle that is ideal for maintaining heart health and as a terrible choice for individuals diagnosed with type 2 diabetes – this is not the only lifestyle that can help increase longevity.
There are people out of many communities around the world Blue Zone American cuisine; As in 2000 The founder of the Blue Zones project, he has collected medical researchers, anthropologists, demographers and epidemiologists to help distill from the world’s longest people to discover his secrets-BUTTNER tells Meal; The Blue Zones team is based on those findings using evidence -based data in the last 20 years to descend on several lifestyle factors that experience longevity.
This is not only about genetics, adding Butaettner, quoting in 1996. A Danish twin study published in human genetics, which found that only about 20% of the time a person lives in genetics.
“It leaves the next 80% to the lifestyle and the environment. So although genetics can play a role, it is important for people to pay more attention to what they can control or change and identify their daily routine and environment,” he says.
What are the blue zones and how are they compared to the average American lifestyle?
There are five known blue areas in the world, and only two of them are considered part of the Mediterranean:
“In these five regions, residents are largely living as 100 years of age or older. Not only do it, but these people live healthier – not only longer,” says Dietan Caroline Thomason, RD, CDCES. “Although people in the US live much older than in previous generations, we are certainly not always in good health at the end of our day.”
So what do these wise people in blue areas do daily to live longer, healthier and more viable? Read on to learn more about six healthy habits that can help you live longer.
1. Do not count calories – for
Skip detox or clean, and instead try to follow Hara Hachi But because you are considering a variety of nutritious and local food if possible. This mindset is the main factor in Okinawa, where this 2500 -year -old Confucian Mantra reminds the locals to enjoy food and snacks until their stomach is 80% full, not calorie or diet.
“Almost all the foods consumed in centuries in blue zones are growing in a radius of 10 miles away from their homes,” says butetner, but all healthy grains, nuts, seeds, beans, legumes, fruits and vegetables will serve your health.
Based on an overview of previous data and a new analysis, people who eat more whole grains, legumes, fish, fruits, vegetables and nuts, and cutting red and processed meat, sugar sweet drinks and refined grains at the age of 20 can give you more than 10 years to your life. Of course, we cannot control all health outcomes, and a healthy diet is not a medicine, but even if a person has started these strategies at the age of 60, data shows that they can expect their lives to add about 8.5 years.
Consider whether frozen, canned or fermented food if your fresh favorites are not available. And if you are unsure of where to start, Margaret Fruhbauer, do, the Board certified internal medical doctor, offers charter service, aid request and tap tools that facilitate healthy eating, e.g.
“There are many dishes supply services that focus on healthy. Try to do this by team effort: “Family involvement in decisions on meal planning and food preparation can help.”
2. Limit added sugar
Eating less extremely processed food is likely to mean that you will naturally consume less grams of added sugar. BUETTNER confirms that the blue zone people eat sugar intentionally rather than a habit or accident.
“They consume about the same amount of naturally occurring sugar as North Americans do, but only about a fifth of added sugar – no more than 7 teaspoons of sugar a day,” he says.
American adults consume about 17 teaspoons added sugar each day, which is more than two or three times the recommended quantity. Most of this added sugar hides secret sources such as sugar sweet drinks, yogurt, breakfast grains and vegetable milk.
3. Cook more at home
About 60% of Americans eat dinner at least once a week. On the contrary, the blue zone people tend to look at homemade dishes as a cornerstone of everyday life. Although they occasionally have lunch, of course they are proud to cook food. For example, some household edibles often contain many family recipes made from love.
When baking more at home, you will need to control the ingredients you use, you can naturally eat a smaller portion and create something from scratch. In addition, research shows that people who often eat less than one food per week, often eating dishes prepared at home, two or more meals a day, may be at increased risk of dying from any cause.
4. Share food with others
Now that you have prepared food, you can earn even more wellness by sharing it with others.
“The longest-lived people in the world have chosen or born-social layers that support healthy behavior,” says BUTETTner. “Okinawans created” moais “or groups of five friends who have been devoted to each other throughout their lives. Framingham research shows that smoking, obesity, happiness and even loneliness are also contagious. Social people’s networks are favorable to form their own health behavior.”
Studies have shown that families who share food usually consume more fruits, vegetables and health -promoting nutrients. Nutrition quality is not the only benefit; Social relationships, emotional memories and even the availability and accessibility of foods also play great importance, how eating influences mood and well -being.
5. Include activity in your daily life
“The longest people in the world do not use iron, run in marathons, or join the gym. Instead, they live in an environment that constantly forces them to move without thinking about it,” Boettner reveals. Things like gardening tend to and keep up with home and yard work without high -tech tools, adding a significant daily movement.
Whether you are happy to listen to your favorite podcast, you prefer to go to your vegetable garden, or enjoy walking after a neighborhood to relax after a long day, proven that more movement improves the mood by increasing the natural “good” neurotransmitter known as endorphins. According to Fruhbauer, heart, resistance training, yoga, this is chi, pilates or any activity can enhance balance, increase strength, burn calories and reduce the risk of depression, heart disease and even more. Your local community center can offer fun activities where you can attend.
“Many times people will say they don’t have time to exercise,” she says, but you don’t have to commit up to 60 or even 30 minutes. In fact, just 2 minutes after a meal can help balance your blood sugar. When possible, she says, “I encourage my patients to take a walk in the afternoon breaks or try a light lifting, watching a favorite TV show in the morning or evening.”
6. Prioriter to sleep and stress preparation
Chronic sleep deprivation can increase everything from pain associated with migraine and fibromyalgia to the risk of heart disease and cancer, Fruhbauer explains.
BUETTNER adds that a permanent or frequent stress factors (AHEM, constant phone and intimidating or stressful news updates) can cause chronic inflammation that is associated with every age -related disease.
According to butettner, many long -lasting blue -zone communities have a normal order to help you experience stress, such as remembering your ancestors, praying, carrying and gathering for happy hours. Many of them include a certain aspect of the social community that can strengthen the benefits.
Fruhbauer offers self -care planning time, as you can pre -coordinate oil replacement or haircut. She believes that creating a commitment for three days a week may be affected over 15 minutes.
Walking, meditation and breathing are scientific support and free ways to reduce stress, as well as to promote louder sleep. You can make a big impact on your rest for 30-60 minutes before sleeping time, eating more sleeping foods and following bedroom design tips.
Our expert is taking
The blue zones are five regions of the world with most centuries or people living up to 100 years or older. Those who live the longest and strongest, usually live in an environment that forces them daily to move, eat nutritious food (usually plants) and focus on sleep and stress management.
Although the Blue Zones environment is often found that a healthy choice is an easy choice, you do not need to rely solely on the will of the will to make these healthy changes for longevity, says Buttner. Instead, try to sprinkle many small changes in your daily routine and the environment to promote well -being and surround yourself with like -minded friends who appreciate the joyful movement. Look for self -medication methods that are easy to slip into your daily routine and try to sleep better in one week.
“Over time, you will continue to make these little changes in creating an environment that promotes your health and well-being,” says Butettner.
Read the original article about Eatingwell