Secrets of long life: What to eat to live to a hundred years
Student’s life is not easy: sleepless nights, absence of healthy food, and nerves can negatively reflect on the quality of our lives. If you want to live a long and healthy life, try to follow some advices on nutrition and habits of centenarians from different corners of the World.
For more than ten years, a group of researchers from the National Geographic Society has examined five places in the world where people live the longest life. There is a very low rate of heart disease as well as cancer, diabetes and obesity. They call such places “blue zones”. Dan Buettner even wrote the book “The Blue Zones Solutions” where he describes the characteristics of each zone. Mainly, he emphasizes on nutrition. There are several advices shared by the author of the book.
What to eat?
The best products for longevity that must be included in your daily ration are:
- Legumes (beans, chickpeas, lentils)
- Greens (spinach, kale, chard, fennel)
- Sweet potato
- Nuts
- Olive oil (preferably cold-pressed)
- Oatmeal
- Barley grains
- Fruits
- Green and herbal tea
- Turmeric
The best beverages
- Water
- Coffee
- Green tea
- Red wine (no more than two glasses a day)
What not to eat?
Products, which must be limited in consumption:
- Meat. Eat meat twice a week or even less, while you can eat the fish every day.
- Dairy products: cheese, cream, butter. Try to eat them as little as possible. It will be more useful to eat products made from goat and sheep milk.
- Eggs. Try to eat no more than three eggs a week.
- Sugar. Try to avoid it. It is better to substitute it by honey or fruits.
- Bread. Give preference to whole-wheat bread and bread made from sourdough.
Products that should be avoided:
- Drinks with high sugar content (sodas, juices)
- Salty snacks (chips, crackers)
- Meat products (sausages, salami, smoked meat)
- Sweets (biscuits, chocolates)
Eating healthy
- 95% of the daily ration must consist of vegetables and plants;
- The largest portion of food must be eaten for breakfast, smaller - for lunch and the smallest - for dinner;
- Stop eating when you are full by about 80%;
- If you want to have a snack, eat some fruits or few nuts;
- Cook at home and eat as often as possible with your family and friends.
The list of the most popular products for longevity by zones
Ikaria Island, Greece
- Olive oil
- Greenery
- Potatoes
- Legumes
- Feta and goat cheese
- Bread on sourdough
- Lemons
- Honey
- Herb tea
- Coffee
- Wine
Okinawa, Japan
- Tofu
- Sweet potato
- Brown rice
- Shiitake Mushrooms
- Seaweed
- Garlic
- Turmeric
- Green tea
Sardinia, Italy
- Olive oil
- Legumes
- Goat's and sheep's milk
- Barley
- Bread on sourdough
- Fennel
- Potatoes
- Greenery
- Tomatoes
- Bow
- Zucchini
- Cabbage
- Lemons
- Almond
- Wine
Loma Linda, CA
- Avocado
- Salmon
- Nuts
- Fruit
- Legumes
- Water (seven cups per day)
- Oatmeal
- Whole wheat bread
- Soy milk
Nicoya Peninsula, Costa Rica
- Tortillas made from corn flour
- Black beans
- Pumpkin
- Papaya
- Yam
- Bananas
Some tips to follow:
- Keep moving! The more you walk the more you live;
- Try to talk to your family and friends more often;
- Know the reason why you get up in the morning. It has been found that the awareness of your life goals can add up to 7 years of life.
- Believe. It was found that if you have faith and go to church four times a month (it does not matter what religion you have) can extend life for 4 - 14 years.
- Choose one life partner. Having one soul mate can give you 3 additional years of life.
- Try to sleep at least 8 hours.
- Love and laugh. It is known that positive emotions can prolong your life.
- Eat well, don’t worry, keep moving and enjoy life!
Following advices of Getessayeditor.com each student will be able to improve health and become happier. We strive to make your life easier and more comfortable. That is why we offer you to sit back and relax while we are doing your dirty homework. We can take on your University or College assignments and relieve you from stress!