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In some of the Blue Zones - and for di erent reasons - inhabitants eat signi cantly less food than the rest of us; a factor that may contribute to longevity. In Ikaria, people eat approximately 30% less calories overall, mainly due to fasting in accordance with religious observance. Okinawans observe strict calorie control with a cultural habit known as Hara Hachi Bu, or only eating until they are 80% full. While this restriction translates into less calories, the bene t is more than that. e body generates free-radicals when it digests food and metabolizes it into energy. is can be damaging to tissues and molecules, thus hastening the aging process.(2) ough recent research has dispelled the hypothesis that caloric restriction slows the aging process(3), the theory seems to hold weight in the Blue Zones of the world. Low impact exercise such as walking, doing gratifying work, and getting daily sun exposure for vitamin D are additional factors that contribute to legendary Blue Zone longevity.
ough Americans are seemingly obsessed with health and diet, obesity is on the rise. is corresponds to an increased risk of chronic disease, such as coronary heart disease, hypertension and type 2 diabetes. e Western diet (also known as the Standard American Diet) is characterized by high meat intake and processed foods with re ned sugars, low ber and unhealthy fats. It is scienti cally recognized that modifying “dietary and lifestyle risk factors could prevent most cases of CHD, stroke, diabetes, and many cancers.”(4) We can all learn from regions of the world that are true to their traditional cultural diets. Here are some tips from the Blue Zones for health and longevity:
Okinawa - Eat sweet potatoes for their high vitamin A content; minimally processed soy, such as tofu, for its cancer protective qualities; try bitter melon (also called karela) for its blood sugar lowering compounds; practice Hara Hachi Bu to reduce caloric intake.
Sardinia - Have a daily ration of red wine, such as the artery- scrubbing Sardinian Cannonau; drink goat milk for its anti- in ammatory properties; eat cheese made from sheeps’ milk, such as Pecorino Sardo or Pecorino Romano (Pecorino means sheep).
Greece - e Mediterranean diet, with heart-healthy olive oil as its poster child, continues to be regarded as the healthiest in the world; teas steeped from wild herbs act as a diuretic to keep blood pressure in check.
Costa Rica - e ancient pairing of corn (maize), beans and rice is considered to be the healthiest combination of food! It supplies all the amino acids needed for a complete protein from vegetarian sources.
Loma Linda - Eat nuts every day for their micronutrient content; drink lots of water for hydration, eschewing other beverages, as the Loma Lindans do.
ough other regions may not boast the same longevity statistics as Blue Zones, there are signi cant bene ts to their diets that are worth exploring:
France - e French diet is known for its pleasurable foods such as chocolate, butter and bread. Yet, statistically the population exhibits lower rates of obesity and cardiovascular disease than the U.S. is can be attributed to the way French people eat: pleasing their palate, but practicing strict portion control.
India - is country boasts statistical levels of Alzheimers disease that are 4.4 times less than that of the rest of the world, linked to usage of food grade turmeric, a key ingredient in the spice blend, curry. Incorporating this, and other spices, into your daily diet is easy, avorful and bene cial to your health!
e Nordic Diet - ough this may be the new diet trend, Scandinavian cuisine is as old as the ords. It embraces the whole- grain goodness of rye, barley and oats. Add in other favorites, such as berries and omega-3 rich sh, but don’t forget your vegetables, which this diet doesn’t feature. ough foods locally sourced in the Scandinavian countries of Denmark, Finland, Iceland, Norway, and Sweden are featured prominently, the Nordic Diet doesn’t necessarily represent how most Scandinavians eat on a daily basis.(5)
e aging process cannot be reversed, but there are ways to keep our vitality and mental capacity as we age. We can learn valuable lessons from these venerable and vital people, often from far reaches of the planet, who have learned to live as their ancestors did. Walking daily, eating from the land; a sensible, traditional, lighter diet; minimally-processed and full of life - and health - sustaining goodness.
1. https://www.bluezones.com
2. http://www.okicent.org/study.html
3. Mattison, J., Roth, G, et al. Impact of caloric restriction on the health and
survival of rhesus monkeys from the NIA study. doi:10.1038/nature11432
4. http://www.ncbi.nlm.nih.gov/books/NBK11795/
5. http://www.health.harvard.edu/blog/the-nordic-diet-healthy-fare-with-an-eco-
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18 Winter 2016 - 2017
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