Diet consumed by people in “Blue Zones” who live longer than the rest of the world

Blue Zones are geographic areas with lower rates of chronic diseases and longer life expectancy. Diet, fasting, and exercise are factors associated with Blue Zones. Countries like Italy, Greece, Japan, Costa Rica, and the United States have Blue Zones. People in this zone are comparatively stronger and live a longer life. Here is the diet consumed by the blue zone people that increases their longevity:

1. Having a diet full of whole plant foods: Those who live in the Blue Zones, they primarily eat a 95% plant-based diet. Although most groups are not strict vegetarians, they only tend to eat meat and fish around five times per month. The diets in the Blue Zones are typically rich in vegetables, legumes, whole grains and nuts. The presence of Omega 3 in these types of food can also contribute to longevity.

2. The 80% rule: According to Dr. Srabani Mukherjee, Consultant, Nutrition & Diet, Fortis Hospital, Anandapur, Kolkata, “People living in the Blue Zones believe that by eating slowly and only until you feel 80% full, you may eat fewer calories and feel full longer and they eat their smallest meal in the late afternoon or early evening and then not eat for the rest of the day. With this plan, the people here have reduced calorie intake and fasting, which can prevent them from weight gain and chronic disease.”

3. Consuming alcohol in moderation: Moderate alcohol consumption, especially red wine, is common in some Blue Zones. Red wine's high antioxidant levels, particularly in Sardinian Cannonau wine, may help prevent aging and promote longevity.

4. Exercise is built into daily life: Aside from diet, exercise is another extremely important factor in aging. In the Blue Zones, people don’t exercise purposefully by going to the gym. Instead, it’s built into their daily lives through gardening, walking, cooking, and other daily chores.



5. They get enough sleep: In addition to exercise, getting adequate rest seem to be very important for living a long and healthy life. People in Blue Zones get sufficient sleep and also often take daytime naps.

What should Indians do to increase longevity?

Other than the above listed habits, in India, the grains and fibers can also help in longer life span. The carbohydrates and anti – oxidants present in the food can help in longevity. Consumption of whole grains, natural spices, herbs and seasonal produce can help in fighting the chronic diseases as they have large amounts of fibers and micro – nutrients.

Video