Nutritional Rules For A Long And Healthy Life

You've probably heard of the so-called Blue Zones, located in 5 different communities around the world, known for having the most residents living over 100 years. You don't have to live in the blue zone to have a long life. Of course, genetics plays not the least role in longevity, but healthy eating and lifestyle habits significantly increase the chances of living as long as possible.

If you look at the lifestyle of the inhabitants of the blue zones, you can see that their diet contains many different, natural and fresh products . Also, they usually eat sitting at the table and take their time, and do not forget about regular movement.

Let's change our eating habits today in order to have the opportunity to live long and healthy.

Add more color to your dishes

Apparently, there is no one left who has not heard that vegetables and fruits are very useful. Colorful fruits provide the body with various vitamins, minerals, antioxidants and plant compounds that have a positive effect on the heart, intestines, immunity and many other body systems. Each color of vegetables and fruits has a slightly different set of nutrients. After all, eating any kind of vegetables is good, but eating as many of their varieties as possible is absolutely unsurpassed.

Take care of the variety of the diet

Although each of us has different genetics and individual characteristics of the body, proper nutrition is one of the main factors affecting health and quality of life. Make sure your diet is whole and varied, with plenty of vegetables, fruits, lean proteins, whole grains, high-fiber carbohydrates, and healthy fats. Balance them properly at every meal and snack to make sure your body gets all the nutrients it needs to function properly. This will help maintain the health of the whole body.

Try a flexitarian  diet or go completely plant-based

Most people who follow a plant -based diet notice improvements in overall health and a reduced risk of chronic disease. Among the benefits of a plant -based diet are heart health support , weight loss, diabetes prevention, and reduced cancer risk.

The American Institute for Cancer Research assures that one of the most effective ways to prevent many types of cancer is diet . The diet should contain sufficient amounts of nutrients such as fiber, vitamins, minerals and phytonutrients, which can be found in foods such as vegetables, fruits, legumes, grains, nuts and seeds.

If switching to a completely plant-based diet seems unattainable, you can try a flexitarian approach, which will also have a positive effect on health . The latter assumes that ⅔ of the menu will consist of vegetable products , and part of the animal products will be represented by high-quality and low-fat varieties of meat, fish, dairy products and eggs.

Eat according to the 80/20 rule

To be healthy and feel good, it's important to fill your plate with nutrient-dense foods : whole grains, fruits, vegetables, lean protein, dairy products , and healthy fats. However, one should not forget about food for pleasure. The main requirement is balance. Most of the diet (80%) should consist of food that nourishes the body and supports health . And 20% can be allocated for desserts, holidays and vacations to satisfy not only the body, but also the soul.

Avoid overeating

It is very important not to overeat. An excess of calories, even healthy food , leads to discomfort, metabolic disorders and excess weight. In such cases, the risk of developing diseases such as diabetes, cardiovascular diseases and some types of cancer increases, and they often cause premature death.

Learn to pay attention and accurately recognize the signs of hunger and satiety, divide the daily diet into portions and set a certain time for the main meals and snacks during the day. Overeating and mindless snacking are often accomplices, so it is important to develop a diet and observe the intervals between meals .

Don't forget the protein

In the process of aging, a person usually loses 2 to 3% of muscle mass every 10 years. Over time, this can lead to frequent dislocations and fractures. How to avoid this? Add enough lean protein to your diet . Protein supports, builds and repairs muscle, helping to keep the body strong, regardless of age. In addition to animal sources of protein - beef, poultry, fish, eggs, dairy products , do not forget about vegetable sources - legumes, beans, etc.

Look for foods rich in flavonoids

As we mentioned, colorful foods contain slightly different phytonutrients that help you stay healthy and young for as long as possible. One of the most beneficial types of phytonutrients found in colorful vegetables, fruits, and other plant foods is flavonoids. In particular, they contribute to the maintenance of brain health and clarity of mind even at an advanced age. Foods rich in flavonoids: onions, berries, leafy greens, herbs, broccoli, cauliflower, dark chocolate, soy and citrus fruits.