It is often said that we are what we eat. Therefore, in order to live a long life in perfect he alth, it is worth taking a look at your eating habits. Moreover, some diets - proven over the years - avoid many diseases and, as a result, live much longer. We selected 5 such nutritional models.
A recipe for longevity? Physical activity, avoiding stressful situations, cheerful disposition, elimination of stimulants (especially smoking) and finally - probably most importantly - a proper diet. The inhabitants of southern Europe, as well as Japan - a country famous for its record number of centenarians, know about it.
Mediterranean diet
According to specialists from the Harvard School of Public He alth, by following the Mediterranean diet (while avoiding smoking and practicing physical activity), you can avoid up to 80% of cardiovascular diseases, 70% of heart attacks and as much as 90% of type 2 diabetes.
That's why the Mediterranean diet is considered one of the he althiest and best in the world - it also helps to extend your life. And what exactly is this type of nutrition? It is difficult to describe one Mediterranean diet as it differs slightly from country to country and region to region.
The eating habits of Italians, Spaniards and Greeks are most often indicated. However, elements of the described diet can also be found in Croatia, other Balkan countries and Turkey.
First of all, the diet from southern Europe is based on fresh local products and as little processed food as possible. There are fruits and vegetables in every meal, little red meat and more fish and seafood.
Olive oil is an important component of the Mediterranean diet, fresh herbs are also important (e.g. basil, oregano, sage, mint, thyme). Inhabitants of the south do not spare nuts (walnuts, pine nuts, almonds) and whole grains, as well as red wine.
Of course, you should eat them in moderate amounts and preferably with a meal. The diet also fits into a specific lifestyle, which is based on long, slow, joyful celebration of tasty meals.
Okinawa diet
The Japanese island of Okinawa is famous for the longevity of its inhabitants. Nowhere else in the world will we meet so many centenarians. No wonder then thatthe local way of life, especially eating habits, was examined. And here it was possible to find the secret of long he alth, because the Okinawa diet is extremely beneficial for the body. What is it based on?
Mostly on plant-based products (about 4/5 on the menu). As for animal protein, this is dominated by fish and seafood. Okinawans eat little bread, but more gluten-free products - mainly rice and related products (e.g. rice noodles).
Other essential ingredients in the Okinawa diet are soybeans and soy products (tofu!), Lots of fruits, spices, green tea, and foods rich in magnesium (including legumes, sweet potatoes, and sesame).
Okinawa residents do not complain about deficiencies of he althy omega-3 fatty acids, which come mainly from fatty fish and rapeseed oil. To the diet itself, it is worth adding a lifestyle in accordance with the ikigai philosophy, such as a cheerful disposition, physical activity, frequent contact with nature, unhurried life and eating meals in small amounts.
DASH diet
One of the he althiest diets in the world, yet easy to use and not meaning too many sacrifices. Its aim is to reduce the risk of hypertension and other cardiovascular diseases, as well as diabetes. The DASH diet has an abbreviation of "dietary approaches to stop hypertension", ie food plans to protect against hypertension. And what are its basic principles? First of all, as little s alt as possible, processed products and giving up alcohol and smoking. Daily DASH diet should include:
- 6-8 servings of whole grains (a serving is respectively: a slice of bread, half a cup of cooked groats, rice, whole grain pasta);
- 4-5 servings of vegetables and fruits (e.g. avocado, eggplant, pumpkin, zucchini, green peas, potatoes, tomatoes, bananas, apricots, pears, apples, raspberries, currants, plums);
- 2-3 servings of lean dairy products (e.g. kefir, yoghurt, lean cottage cheese, lean cheese);
- 2-3 servings of lean meat or fish and seafood (about 90 g per serving);
- 2 servings of oils - preferably vegetable (1 teaspoon each).
During the week we should eat 4-5 servings of nuts and seeds - it is recommended i.a. almonds, nuts, seeds and, for example, lentils. We don't really have to give up sweets entirely, which is good news. But let's limit their consumption to 5 small portions a week (a cube of chocolate, a tablespoon of honey, half a cup of jelly).
MIND diet
Another acronym on our list - this time it's about goodefficiency of the brain and nervous system, so a much lower risk of developing, for example, Alzheimer's disease.
MIND in the name comes from "Mediterranean-DASH Intervention for Neurodegenerative Delay", and the creator of this diet is Martha Claire Morris (epidemiologist at Rush University Medical Center in Chicago).
The MIND diet uses the principles of the Mediterranean diet and the above-described DASH, choosing from their assumptions primarily what has a positive effect on the well-being of the human brain.
So what can we find in the MIND diet? Green vegetables such as spinach, broccoli, and lettuce (preferably 3 servings a day) play an important role. There are also other vegetables (1 serving a day), nuts (5 times a week), berries (at least 2 servings a week), whole grains (at least 3 servings a day) and legumes (at least 3 servings a week) .
You should drink a glass of red wine once a day, with olive oil being the primary fat in food preparation. When it comes to meat and fish, 2 portions of poultry per week and at least 1 fish (preferably fatty) are recommended.
Flexitarian diet
The name of the diet is a cross between the English "flexible" and the vegetarian diet. So we have a flexible diet based on the principles of vegetarianism.
What does this mean in practice? We do not completely give up meat, but we eat mostly plant-based products. There are several groups of food within flexitarianism: the so-called new meat (tofu, beans, lentils, peas, seeds, nuts, eggs), vegetables and fruits, whole grains, dairy products as well as spices and natural sweeteners.
A flexitarian diet significantly reduces the risk of cardiovascular disease, cancer and diabetes, and allows you to lose some unnecessary fat. In addition, it is a good choice for people who would like to switch to vegetarianism, but would prefer not to give up meat entirely (which is why flexitarianism is sometimes called semivegetarianism).
It is also a significant benefit for the body, because it provides nutrients that can only be found in meat (such as vitamin B12, not to mention valuable omega-3 acids from fatty sea fish).
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