Blue Zones are placed around the world where life expectancy is significantly higher than elsewhere on our planet. Scientists studying the population of these parts of the globe have proven that one of the factors affecting their longevity is nutrition. Embrace the Blue Zone Diet to live a long and healthy life.
Secrets of Longevity From The Inhabitants Of The Blue Zones
Let us dwell on the principles of nutrition of the blue zones’ inhabitants to learn their secrets of healthy aging and longevity habits.
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Know When To Stop
You need to know when to stop eating your meal. Usually, it is advisable to stop eating when your stomach is only 80% full. That is, you leave the table as soon as you feel that the hunger has subsided.
But not when you feel completely get filled. In general, residents of all Blue Zones do not overeat. In addition, they mostly eat homemade food, with breakfast being the largest meal and dinner being the smallest.
Advice
Eat slowly and chew your food thoroughly. When you eat slowly, you have enough time to notice what you are eating. Pause while eating to ask yourself if you really want to continue eating, and be sure to stop when you feel satisfied enough.
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Refrain From Drinking Alcohol
People who live in Blue Zones avoid drinking alcohol. This is one of the secrets of their long life. But when we look at statistics of alcohol abuse in big cities like Los Angeles, the results are shocking. Alcohol and addiction to other harmful substances have ruined the life of many people. This growing problem is one of the major reasons for short life expectancy in big cities.
Advice
Those who strive for longer life must find ways to quit it and spend a healthier life. Besides, residents of big cities like Los Angeles can find several alcohol rehab centers in Los Angeles that can help them quit it.
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Curb The Passion For The Sweets
People living in the “blue zones” consume significantly less added sugar. For them, sweets are more of a gourmet treat than a meal of habit. In general, it turns out that they do not exceed the recommendations of the American Heart Association. According to this, the limit for the daily intake of added sugar for women is 6 teaspoons, and for men, it is up to 9 teaspoons.
Advice
Eat more whole, unprocessed foods to avoid hidden sugars. Pick some favorite sweets that you can’t live without and enjoy them from time to time. But refrain from having sweet treats daily as such a habit will only shorten your life.
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Say Yes To Seafood
Marine fish is a good source of omega-3 fatty acids, which are most important for heart and brain health. Residents of most Blue Zones eat an average of three small portions of fish each week. However, they tend to favor sardines, anchovies, and cod species. These fish get least affected by mercury or other harmful chemicals of all seafood.
Advice
It is advisable that you have a small portion of seafood daily in your meal. It will help to strengthen your immune system and also add more years to your life. Besides, eating grilled fish with squeezed lemon is a dish that will bless your taste buds.
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Rethink Your Favorite Drinks
With very few exceptions, people living in the Blue Zones consume only four drinks: water, tea, coffee and natural wine. But moderation is important – do not lean heavily on the last two drinks. It helps to stop the aging of the body.
Advice
It is important to keep in mind that you must consume drinks made from natural products. You must avoid any drink that has artificial sweeteners and flavors in it. Such beverages will only harm your well-being. Celebrities who don’t drink alcohol and other harmful beverages also advise giving them up for healthier alternatives.
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Follow The 95/5 Rule
95% of residents of four of the five “blue zones” eat plant-based foods and eat red meat no more than five times a month. And the population of the Californian city of Loma Linda is completely vegetarian.
We’re not advising you to give up meat completely. But it would be a good idea to give it as little space as possible on your plate, preferring grains, vegetables, legumes, fruits, and nuts. All this forms the basis of a healthy diet for residents of the Blue Zones.
Advice
It is advisable to have a mixed diet comprised of both plant-based foods as well as meat. However, avoid eating fully cooked meat; it is better to have it steamed or grilled. In this way, the meat won’t lose its beneficial properties.
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Experiment With Dairy
In four of the five Blue Zones, they do not use cow’s milk products. And the inhabitants of Ikaria and Sardinia consume mainly goat and sheep milk products. In some regions, they also drink the milk of plant origin, for example, nut milk. It helps them strengthen their body and live longer lives.
Advice
You should not consume fermented milk products in abundance and consume the milk of goats or sheep. Try to keep milk warm and avoid drinking it cold. It will help to make your bones stronger and add more years to your life.
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Salads From Raw Veggies
If you want to live long, avoid dry, low-calorie, rough and cold foods. First of all, you have to abandon some stereotypes. For example, salads made from raw vegetables, fruits, and citrus fruits are harmful. They do not prolong but rather shorten life because they provoke nervous disorders. It is not completely true as people living in Blue Zone occasionally consume raw veggies.
Advice
Follow the rule of moderation when eating raw vegetables. Though they are good for your health, you must not get carried away. It is even more beneficial if you add olive oil to vegetable salad and have it for lunch.
