Longevity continues to be a hot topic in health and wellness, and for good reason: who doesn’t want to live to see 100 years or more feeling great? The big question is How? ‘Or’ What? What exactly are the world’s longest-living people doing (or not doing) to extend their lifespan by the triple digits? Now thanks to National geography journalist Dan Buettner, who has reported on areas of the world where the oldest people reside (also known as Blue areas), we have answers on the foods that increase longevity they consume, as well as their eating habits.

Buettner found that many lifestyle factors, such as low stress levels, daily movement, and a sense of purpose, contribute to longevity. And it’s no surprise that another of the keys to a long, happy, and healthy life has to do with the food we eat and our eating habits.

With that in mind, we’ve rounded up some of our favorite 2021 longevity foods and finds.

1. Eat for better sleep

Given how vital sleep is for our overall well-being, it makes sense that the people who live the longest in the world usually eat in a way that promotes good sleep. On the one hand, residents of the Blue Zone are intentional about their sugar intake and avoid it, especially before bed. VSAccording to research, consuming foods with added sugars before bed can negatively impact the quality of your sleep due to the rise and fall in blood sugar that follows. And, they also don’t eat right before bed to give their bodies enough time to fully digest their dinner.

“Food triggers our body to release insulin, which works in opposition to the sleep hormone melatonin. Eating too much or too close to bed could decrease your body’s production of melatonin and make it harder to fall asleep ”, Whitney English Tabaie, RDN, said previously Good + good.

2. Chocolate can increase longevity

Yes, chocolate also contributes to longevity, and it’s not just because it tastes so Well. Chocolate offers serious physical health benefits, backed by science, such as reducing the risk of various diseases, including stroke, heart disease, type 2 diabetes and dementia, thanks to its high content in antioxidants. Specifically, it’s the cocoa in the chocolate that delivers the benefits, so sticking to chocolate with a higher cocoa percentage is the way to go to reap the rewards. In other words, place the dark chocolate on top of the milk chocolate.

3. Drink your red wine

There is a lot of back and forth as to whether wine is right for you. But what we do know is that the oldest people in the blue zone regions like to drink their red wine, in moderation, of course. They drink one or two glasses of red wine a day (after 5 p.m., to be exact), which adds to the quality of their life.

In particular, Buettner says that the healthiest red wine is a wine called cannonau which is consumed in the Blue Zone region of Sardinia, an island located off the Italian coast in the Mediterranean Sea. Cannonau has two to three times the amount of an antioxidant called flavonoids compared to other red wines. It should also be noted that the people of Sardinia also associate their wine with a Mediterranean diet and enjoy their meals and wine surrounded by loved ones.

4. And sip your teas

Besides red wine and water, teas, rich in antioxidants, are among the drinks most consumed by the inhabitants of the blue zones. Different regions of the blue zone favor different teas. In Okinawa, Japan, for example, green tea is the hot drink of choice. the benefits of green tea include improved brain and heart health. It can also help improve mood and not give you that post-coffee crash like coffee does.

Not a fan of green tea? Other Blue Zone approved teas include Costa Rican herbal tea infused with chan seeds, mountain tea (popular in Ikaria, Greece), and milk thistle herbal tea (a staple tea in Sardinia, Greece). Italy).

5. Season your food with spices

The inhabitants of the blue zones know how to live (clearly), but they also know how to eat. Example: In addition to limiting refined sugars and processed foods to focus on consuming whole ingredients with each meal, older people also add a lot of spices to their dishes. This is great news because not only do spices add a ton of flavor to your food, they also have antimicrobial and antioxidant properties. Specifically, Blue Zoe regions consume these four anti-inflammatory spices on a daily basis: turmeric, black pepper, ginger, and garlic.

6. And also add a lot of herbs

Incorporating herbs into meals is another way for older people to elevate their dishes and improve their longevity. Herbs offer many health benefits, including support a healthy immune system. The four that are most commonly eaten in the blue zone regions are fennel, oregano, rosemary, and cilantro. Add these herbs to your shopping list, stat.

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