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Live Longer and Healthier? “Eat less, stress less, move more, and love more” – The Blue Zones Solutions
The Blue Zones Solutions
Recently I came across this book by Dan Beuttner, the New York Times best-selling author, where Dan and his team of researchers found several “Blue Zones” across the globe. In these Blue Zones, you find the highest number of people who live longer, over 100 years old, with low records of heart diseases, cancer and diabetes. In the light of the Study conclusions, it inspired the biggest preventive healthcare endeavour in the United States, called The Blue Zone City Makeovers. Since 2009 millions of citizens in the United States simply adapted to the lifestyles of the “Blue Zones and improved their health. Definitely a good read and to sum up, the book goes beyond food choice and eating habits. The author wrote about the secrets of healthy habits and even the social as well as the cultural aspects of healthy living.
Longevity is not a myth.
Live Longer – Superfoods of Longevity
1. Greens
First of all, dark green leafy vegetables for instance kale, spinach, collards and chards, are great for their antioxidants. Furthermore they are rich in vitamins A, C, E and K. For these reasons, nutritionists regard these greens to be the best cancer preventing foods, generally improving digestive health, making you less likely to have indigestion, diarrhoea or constipation.
2. Nuts
Namely almonds, peanuts, cashews, hazelnuts, walnuts etc, all belong to the category “nuts”. Not only do nuts contain heart-healthy unsaturated fats, they are also are high in fibre and help lower bad cholesterol level. Nutritionists recommend nuts as part of healthy low-carb diets too, because nuts are also a great source of many nutrients like protein, vitamin E, selenium and magnesium.
3. Olive oil
Olive oil contains mostly monounsaturated fat with a good amount of polyunsaturated fat, amongst them are omega-3 and omega-6 fatty acids. As a matter of fact, these fats notably protect against heart diseases and stroke. Important to know, olive oil is not associated with weight gain!
4. Beans
Examples of beans are black beans, lentils, pinto beans, black-eyed peas, etc. Beans are a great source for protein, containing a whole lot of nutrients such as folate that keeps you energetic. The healthy starch and fibre can also help prevent food cravings while improving your gut health.
5. Oats
Oats are a good source of carbs and fibre which are gluten free! Not only that, oats contain a powerful soluble fibre too (beta-glucan) that forms a thick, gel-like solution in your gut, increasing the growth of good bacteria in your digestive system.
6. Sweet potatoes
Sweet potatoes are the staple pin diet of certain communities serving as a source of high fibre coupled with a modest amount of protein supply. They have high amount of vitamins (especially vitamin A) and antioxidants as compared to white potatoes.
7. Fruits
The main sources of essential nutrient such as potassium, Vitamin C, folic acid, zinc, manganese, magnesium often found in fruits are under consumed. Consequently, people who do not eat much fruits are not getting their optimal daily requirements. In that case, they’ll miss out healthwise, as fruits boost energy level, promote hair growth, nourish skin, strengthen bones, and maintains blood pressure.
8. Barley
Barley gives your body great fibre boost while keeping your gut bacteria good and healthy, not to mention that it helps lower blood sugar and encourages weight loss.
9. Green tea
Green tea is loaded with polyphenol antioxidants which are beneficial plant extracts that have various benefit on health such as anti-inflammatory and anti-cancer effect. Similar to coffee, green tea improves brain function as well. In general, green tea improves your metabolism and can help in fat burning or weight loss.
10. Turmeric
Turmeric contains bioactive substances (curcumin) that have important medicinal properties such as anti-inflammatory and antioxidant effects.
Have you been eating healthy today?
Live Longer Eat Right, Live Right
A diet comprising of a large variety of natural food in moderation, is essential to weight loss and a healthy digestive system. Not to forget about living in a vibrant social and supportive community. Accordingly you heap rich rewards when you adopt these good habits and lifestyle: live long and be free of disease.
In order to learn about things you can do for living right to live longer, continue to part 2,
Read part 2, learn about things you can do for living right to live longer.
Find a Dietician in Malaysia, on GetDoc
Find a Dietician in Singapore, on GetDoc
References:
- John D. Eating for longevity: foods for a long, healthy life. [WebMD]. WebMD LLC. 2019. [Available from: https://www.webmd.com/healthy-aging/features/longevity-foods#1; accessed on 2019 April 25]
- Dan Buettner. The blue zones solution: eating and living like the world’s healthiest people. National Geographic Books. 2015 Apr:32-72.
by Chang Xian
View all articles by Chang Xian.
