2024-07-31 07:35:32
– In recent years, the term longevity has been heard more and more frequently in the public space. Is this a new concept?
– The desire to live long has been known since ancient times – in ancient times, people tried to prolong life with diets, medicinal herbs or even magical elixirs. Now the goal of longevity is not only to live more years, but also to live them with quality, without suffering from chronic diseases, moving and thinking.
Therefore, longevity is increasingly being studied systematically, that is, as a combination of biological mechanisms that influence lifespan and healthy aging, as well as environmental effects on longevity.
– Regions of the world called Blue Zones are associated with longevity. Why are they so unique?
– Blue Zones are regions of the world where people have extremely long life spans and remain healthy until very old age. The concept of Blue Zones emerged after researcher Dan Buettner and a team of scientists analyzed data from various parts of the world and identified five regions where people live particularly long. He marked these regions on the map with a blue pen.
These regions are – Okinawa in Japan, Nuoro Province in Sardinia, Nicoya Peninsula in Costa Rica, Ikaria in Greece, Loma Linda in California. Mr. Buettner found that Blue Zones share several common factors that determine the longevity of residents in those areas.
– What are these factors?
– These are nutrition, physical activity, social connections, stress management and having a purpose in life. All these factors are under our control and depend on the decisions and choices of each one of us.
Of course, there are some factors that are more difficult or even impossible to control. These are hereditary or chronic diseases that can affect a person’s life span and quality of life. However, even in this case, in some cases, preventive visits to the doctor and following the instructions prescribed by him can help.
– Can we say that one of the most important factors in achieving a long and healthy life is a balanced diet?
– Yes, food provides the body with nutrients – vitamins, minerals, proteins, carbohydrates and fats, which are needed for the proper functioning of all organ systems. Eating healthily can help you maintain a healthy weight, strengthen your immune system, and improve your overall well-being. It can also help reduce the risk of chronic diseases: heart disease, type 2 diabetes and some types of cancer. However, as I have already mentioned, proper nutrition alone is not enough – you need to take care of all the factors that influence life.
– What is special or exceptional about the longevity diet?
– Scientific studies indicate that the five basic elements of a longevity diet are whole grains, greens, potatoes and sweet potatoes, nuts, and legumes. The Longevity Diet is characterized by a moderate to high carbohydrate intake and a low but adequate protein intake.
These proteins must be mainly of plant origin, but the diet also provides for pescetarian (pescetarians – vegetarians who eat seafood) proteins from fish, eggs, etc. For example, the population of Okinawa, whose average age is probably the highest in the world, only has 1% meat. . food ration. A similar amount of meat is consumed by the elderly living in Sardinia and Loma Linda, USA.
Fat consumption, when about 30 percent energy comes from plant sources and is also part of the longevity diet. This means that most of the fat in the diet should come from vegetable oils rich in unsaturated fats, olives, avocados, nuts and seeds.
An important aspect of a longevity diet is adequate food intake, especially for people over 65 years of age. Limiting the amount of food too much can reduce bone and muscle mass, and the amount of blood cells. In addition, there should be a 12-13 hour break between meals, for example, not eating after 7 p.m. until 8 o’clock in the evening morning
– What are the main products included in the longevity diet?
– The “stars” of the longevity diet are legumes. During long-term studies, it was noticed that a considerable part of their daily food ration consists of various types of beans, lentils, and chickpeas. Legumes are a source of protein and fiber, as well as a good alternative to meat that ensures a feeling of satiety.
From grains and cereals, you should choose whole grain bread, brown rice, corn, which provide long-term energy and a longer feeling of satiety. A variety of nuts and seeds are high in fat, protein and fiber. Some of the most valuable are almonds, walnuts, hazelnuts, hemp, flax, and pumpkin seeds. However, nuts and seeds are high in calories, so they should be eaten in moderation.
When it comes to vegetables, it is especially recommended to eat leafy greens like spinach, kale, beetroot etc. Also remember that the more colors, the more benefits, as different colored vegetables contain different vitamins and minerals. It is important to eat seasonal vegetables, to choose farmers’ produce with fewer pesticides.
– What products should not be present?
– First of all, it is important to pay attention to how the food or food products were produced. In the US, the term “ultra-processed foods” exists – these are extremely highly processed foods, such as margarine, smoked sausage, breakfast cereals, potato chips, white bread, energy drinks, etc. Such food gives a short-term feeling of satiety, so after a few hours you want to eat again. It does not provide the body with the necessary substances. In addition, it can increase the risk of developing cardiovascular and other diseases. There should be as little processed food on our table as possible.
Animal products, especially red meat, should only form a small part of the diet. For example, the diet of the aforementioned Okinawa centenarians looks like this: vegetables 58-60 percent. (especially sweet potatoes), grains 33 percent. (millet, wheat, rice and pasta), soy products 5 percent. (tofu, miso), meat and seafood 1-2 percent. (mostly white fish, seafood), other 1 percent. (alcohol, tea, spices).
By the way, Okinawan centenarians refuse not only meat, but also dairy products, most fruits, refined sugar, etc. Of course, you should not completely “blindly” follow such a diet, but adapt its principles to yourself.
– Is it possible to have a positive influence on health, length of life and quality of life if you start taking care of a balanced diet already at an older age, for example, after reaching sixty?
– Yes, starting to take care of a balanced diet in old age can have a significant impact on health, length of life and its quality. Even in old age, a more healthy diet can have many positive effects: it can help reduce the risk of cardiovascular disease, prevent osteoporosis and bone fractures, and maintain a healthy body mass, which is important to prevent many chronic diseases, such as diabetes or joint problems.
May help maintain cognitive function and reduce the risk of dementia, increase energy levels, improve mood and general well-being. A balanced diet contributes to a better quality of life, helps maintain a healthy digestive system and prevents constipation.
– Is the longevity diet suitable for everyone? Should I consult a nutritionist?
– It is important to pay attention to individual nutritional needs and existing health disorders and diseases. It is advisable to consult a family doctor or a nutritionist, who will provide dietary recommendations that meet individual needs and health conditions.
2024-07-31 07:35:32