Longevity secrets: how to eat to live to a hundred years

If you want to live a long healthy life, try some of the tips of centenarians from different corners of the Earth, on the habits and nutrition.

Dan Buettner (Dan Buettner)

The famous American traveler and writer. He explored the "blue zone" of the earth under the National Geografic project.

Buettner together with a group of researchers from the National Geographic Society for more than ten years examined five places in the world where people live the longest and where a very low rate of heart disease as well as cancer, diabetes and obesity.

He calls these places "blue zones" and in his book "Blue Zones in practice"Describes the characteristics of each zone. At the same time, he pays special attention to nutrition. Here are some tips that formulated Dan Buettner.

What should have

The best foods for longevity

Include in your daily diet at least three products:

• Legumes (beans, chickpeas, lentils).
• Greens (spinach, kale, chard, fennel).
• Sweet potato.
• Nuts.
• Olive oil (preferably cold-pressed).
• Oatmeal.
• Barley groats.
• Fruit (any).
• Green and herbal tea.
• Turmeric.

The best drinks

• Water.
• Coffee.
• Green tea.
• Red wine (No more than two glasses a day).

That we should not have

Products, which consumption is better to limit

• Meat. Eat meat twice a week or less, but the fish can be eaten every day.
• Dairy products: cheese, cream, butter. Try to eat them as little as possible. More useful products from goat and sheep milk.
• Eggs. Eat no more than three eggs per week.
• Sugar. Try to completely abandon it. It is better to eat the honey and fruit.
• Bread. Preference was given to whole wheat bread and bread dough on sourdough.

Foods that should be avoided

• Drinks high in sugar (soda, juices).
• Salted snacks (potato chips, crackers).
• Meat products (sausages, sausages, smoked meat).
• Sweets (cookies, chocolate).

food rules

1. 95% of food must be of plant origin.
2. The largest portion of the eat for breakfast, average - for lunch and small - for dinner.
3. Stop eating when you feel satisfied by about 80%.
4. If you want a snack, eat a piece of fruit or some nuts.
5. Cook at home and eat as often as possible with his family and friends.

List of the most popular products for the longevity of the 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.
• Fruits.
• Legumes.
• Water (seven glasses a day).
• Oatmeal.
• Whole wheat bread.
• Soy milk.

Nicoya Peninsula, Costa Rica

• Tortillas made from corn flour.
• Black beans.
• Pumpkin.
• Papaya.
• Yam.
• Bananas.

Tips centenarians

1. Each day move (eg you walk).
2. Longer communicate, especially with family.
3. Know why you get up in the morning. It has been found that comprehension of the goal adds up to 7 years to life expectancy.
4. Believe it. It was found that attendance at religious services, four times a month (it does not matter what your religion) adds to the life of 4 to 14 years.
5. Choose a life partner. This can add up to 3 years to the average life expectancy.
6. Try to sleep at 8:00.
7. Have sex. 80% of the inhabitants of the island of Ikaria in age from 65 to 100 years are still having sex. It has been proven that it prolongs life.

Eat well, less worry, move more and enjoy more.

Dan Buettner