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Jan 19

A Guide to the Blue Zone Diet and Lifestyle – AskMen

Diet Comments Off on A Guide to the Blue Zone Diet and Lifestyle – AskMen

Want To Add Years to Your Life? Adopt These 7 Blue Zone Habits

For decades, life expectancy in the U.S. has been on the rise: it rose from 47 years in 1900 to 68 years in 1950, and 79 in 2019. But then in the years following, it started dropping to 77 in 2020 and 76 in 2021.

This has left many researchers and health experts scratching their heads. In an age where medicine and technology are continually advancing, shouldnt we be living longer and longer? Well, according to Dan Buettner, bestselling author and host of a popular new Netflix docuseries, the secret to a long life lies in emulating the habits of the Blue Zones regions in the world that have the highest concentrations of people over age 100.

Theres no denying that genetics play a role in how long we live but according to Dr. Menka Gupta, a certified functional medicine practitioner and founder of Nutranourish, they actually only account for about 20-30% of the variation in lifespan.

So, while genes play a part, other factors are significantly more important, she explains.

According to Catherine Gervacio, a registered nutritionist-dietitian and certified exercise nutrition coach with E-Health Project, there are so many factors within your control that influence how long you live, including diet, stress management, physical activity, and maintaining an active social life.

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So, what changes can you make to add 10, 20, or even 30 years to your life? After traveling around the world to see firsthand how the residents of Blue Zones live, Buettner noticed they all shared the following longevity-promoting habits.

Consider swapping out some or all of the meat for some black beans when youre making tacos, adding roasted chickpeas to your salad, or adding cannellini beans to a pasta dish. Beans are a diet staple for people who live in the Blue Zones and clearly, this pays off.

Numerous studies show that eating legumes can dramatically lower the risk of chronic disease, says Shilpa Ravella, MD, a gastroenterologist and author of A Silent Fire: The Story of Inflammation, Diet and Disease. One possible reason for this, says Ravella, is the fact that eating legumes may help to lower inflammation in the body.

Legumes contain even more fiber than fruits and vegetables, and they are a great source of soluble fiber, which feeds our gut bacteria and cultivates a healthy microbiome, she adds.

Not only that, but Gupta notes that beans are high in antioxidants, which help to fight off free radicals and protect cells from damage.

Plus, beans are rich in various vitamins and minerals such as iron, folate, magnesium, and potassium as well, she tells AskMen. This means they help with improved blood sugar control, lower cholesterol levels, and weight management.

If you arent used to eating beans regularly, Gervacio recommends starting with a small serving per day to reap the benefits while minimizing any possible digestive discomfort. Then you can gradually increase your intake to 1 cup daily.

Stress is often called the silent killer because its associated with a slew of deadly diseases as well as age-related health issues.

Living with high stress, something common nowadays sadly, increases our cortisol levels, says Eva De Angelis, a licensed dietitian nutritionist at the E-Health Project. When this becomes chronic, it leads to a higher predisposition to diseases like diabetes, high blood pressure, and depression, all of which affect life expectancy if left unchecked.

Residents of the Blue Zones tend to turn to simple but effective grounding practices to de-stress and recharge like praying or meditating daily and scheduling time with friends.

RELATED: Coffee Consumption Linked to Greater Longevity

Downshifting helps prioritize family, leisure, and personal well-being, says Gupta. This contributes to a better social connection and mental well-being, potentially increasing longevity.

Its no secret that exercising is good for your health. But when Buettner traveled to the Blue Zones, he noticed that most of the people living to 100 and beyond didnt go to a conventional gym, or even lift weights at home. However, unlike our predominantly sedentary lifestyles, theirs involve a lot of functional movement for example, walking to and from the market every day, taking the stairs, and even gardening and housework.

This helps with mobility and physical health, reducing the risk of falls, says Gupta. Regular physical activity also is beneficial in weight management and reduces the risk of metabolic diseases.

In other words, you dont need an expensive gym membership or fancy equipment to stay in shape.

Look for ways to incorporate exercise into the workplace, says Ravella. Try taking the stairs rather than the elevator. Bike to work if you can.

Gupta suggests walking rather than driving when you need to do errands whenever possible. Even playing with your pets or nieces and nephews can be great exercise not to mention way more fun than hopping on a treadmill.

In the Blue Zone of Okinawa, Japan, theres a saying hara hachi bun me which basically means to eat until youre 80% full. Experts believe that this philosophy can actually help you to live longer by promoting mindfulness while preventing you from overeating.

So, as tempting as it may be to quickly polish off the rest of that pizza, you might want to take a pause and tune into how your body is feeling.

Pay attention to your food and savor each bite, says Gervacio. Avoid distractions such as phones and TV so you can focus on your foods taste, texture, and overall satisfaction with the meal. Take a break between bites and put your utensils down. This gives your body time to send signals of satiety, helping you gauge fullness. Check in with your hunger levels periodically and rate your fullness from 1-10. Aim to stop eating when you are at 7 or 8.

Another commonality that Buettner noticed among the Blue Zones is the concept of a right tribe. Residents in these zones build strong social networks consisting of people who align with their goals, lifestyle habits, and values. It makes sense why this might help you to live longer: not only do these networks combat loneliness and provide much-needed support during tough times, but Gupta notes that they can also help you to stay motivated and encourage healthy habits.

So, take stock of your current social circle. Do your friends contribute positively to your life? Are they making the same efforts that you are when it comes to health and wellness? If youre struggling to meet like-minded people, consider joining a local professional organization, running or hiking club, sports league, or spiritual group.

Buettner found during his research that most Blue Zone residents enjoy some wine here and there but before you go downing a hefty glass or three, there are some important caveats. For one, experts agree that you should stick with no more than a glass a day, and make sure its a 5 to 6-ounce pour (measure if you need to).

Remember: moderation is key. If you go overboard, youll not only miss out on the benefits but potentially face some health risks. Something else to keep in mind? A 2021 study found that moderate consumption of red wine, specifically, can increase your lifespan by an average of 7%.

Recent studies suggest that having a glass of wine a day may reduce chances of developing dementia, says Gupta. This is due to alcohols potential to enhance heart health and boost brain blood flow. Red wine contains an antioxidant, resveratrol. It helps reduce oxidative damage and has the potential to improve cardiovascular health.

Note that in the Blue Zones, enjoying a glass of wine is typically a social activity often enjoyed with family and/or friends at the end of the work day and sharing some wine with loved ones can actually double as a downshifting practice.

In many Blue Zones, giving back to the local community is simply a way of life which might help to explain why residents live so long.

A 2018 study found that volunteering specifically, the kind oriented toward helping others can improve mental health, physical health, social well-being, and life satisfaction.

Volunteering provides an opportunity to connect with others and combat loneliness, says Gupta. This, in turn, helps in reducing stress and depression, and providing a sense of purpose.

Gupta recommends seeking out volunteering opportunities that are related to causes youre passionate about. For example, if you love animals, consider volunteering at a local shelter or rescue. Or if you enjoy working with kids, try volunteer tutoring or coaching. VolunteerMatch offers an easy way to find opportunities in your area that fit your interests.

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A Guide to the Blue Zone Diet and Lifestyle - AskMen

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