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 I strive to live an incredibly long and happy life. That's why I recently read Blue Zones in Practice, in which New York Times bestselling author Dan Buettner talks about the eating habits and lives of the longest-lived people on the planet.
For over a decade, Büttner (along with the National Geographic Society and a team of researchers) has studied 5 locations in the world with the highest concentration of 100-year-olds, as well as exceptionally low rates of diseases such as cancer, diabetes, obesity and heart problems. ...
In the book, Buettner lays out the characteristics of each of these blue zones, analyzes trends, and then gives advice to people who want to achieve the same level of health and longevity.
The book is fantastic and I highly recommend it to anyone who wants to live longer and happier. If you are an extremely busy person, I will try to tell you below about the main conclusions I have reached.
Note. The bulk of the book focuses on food because, in Buettner's words, "food may be the best starting point for those seeking health, longevity and wellbeing like the blue zones." But a significant part of the book is also devoted to other healthy lifestyle habits that are common in such places, I will talk about them at the end of this article.
According to the book Blue Zones in Practice:
Best foods for longevity (eat at least 3 of them every day):
Beans (black beans, pinto beans, lamb chickpeas, black-eyed peas, lentils)
Greens (spinach, cabbage, Swiss chard, beet leaves, fennel leaves, collard greens)
Sweet potato
Nuts (almonds, peanuts, walnuts, sunflower seeds, brazil nuts, cashews)
Olive oil (preferably green, extra virgin)
Oatmeal (slow cooked or untreated)
Barley
Fruit (all kinds)
Green or herbal tea
Turmeric (spice or tea)
4 best drinks:
Water
Coffee
Green tea
Foods to limit:
Meat (eat meat only 2 times a week or less, meat portions should be no more than 60 grams in cooked form; you can eat up to 85 grams of fish daily)
Dairy products such as cheese, cream, and butter (limit them as much as possible, substitute goat and sheep milk dairy products)
Eggs (no more than three per week)
Sugar (eat as little as possible, replace with honey and fruit)
Bread (you can eat 100% wheat and real sourdough bread, look for bread made from sprouted grain, whole grain or coarse rye flour)
Foods to avoid (other than special treatment):
Sugar drinks (soda, packaged juices)
Salty snacks (chips, crackers)
Processed meat dishes (sausages, salami, bacon, cold cuts)
Packaged sweets (cookies, candies)
Diet recommendations:
Plant foods should make up 95% of your diet.
Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy.
Stop eating when you feel 80% full.
Use pieces of fruit or a small handful of nuts for snacks.
Cook more often at home and eat with friends and family.
The best longevity products for each blue zone:
Ikaria, Greece:
Olive oil
Greens
Potatoes
Legumes (lamb chickpeas, black-eyed peas, lentils)
Feta and goat cheese
Sourdough bread
Lemons
Honey
Herbal tea
Coffee
Wine
Okinawa, Japan:
Tofu
Sweet potato
Brown rice
Shiitake mushrooms
Seaweed
Garlic
Turmeric
Green tea
Sardinia, Italy:
Olive oil
Beans
Dairy products made from goat and sheep milk (including spicy pecorino cheese)
Tortillas
Barley
Sourdough bread
Dill
Garden beans and chickpeas
Potatoes
Greens
Tomatoes
Onion
Zucchini
Cabbage
Lemons
Almond
Wine
Loma Linda, California:
Avocado
Salmon
Nuts
Fruits
Beans
Water (7 glasses a day)
Oatmeal
Whole wheat bread
Soy milk
Nicoya Peninsula, Costa Rica:
Corn tortillas
Black beans
Squash
Papaya
Yam
Bananas
Blue Zone Secrets for Maximum Happiness, Health and Longevity:
Daily activity (such as walking or other moderate intensity activity).
Communicate more. Research shows that the happiest people communicate at least 8 hours a day, especially with their parents and family.
Decide why you get up in the morning. It has been shown that knowing your purpose or reason for living adds 7 years.
Believe. Attending religious events (no matter what faith) 4 times a month has been proven to add 4-14 years to your life.
Commitment to one partner can add up to 3 years to your life.
Aim to get 8 hours of sleep per night for maximum health and longevity.
As the book says: "Eat well, be less shy, move more and love."
And you are guaranteed a long, happy, healthy and fulfilling life!
Kordopolova M. Yu.
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