These days, life expectancy in the united states has been around 77 years old, but in the so-called “Blue Zones”, it is considerably longer. In fact, it is not uncommon for citizens of these regions, which include Sardinia, Icaria, Okinawa, Nicoya, and Loma Linda, to live to be over 100 years old. So if you are looking for lengthen your lifeNeedless to say, you’ll want to follow an example or two of your eating and drinking. habits.
It will be hard to find processed beverages like sodas, sugary juices and sports drinks in a Blue Zone resident’s refrigerator. But what you’ll find are some of the following tasty beverages, many of which are packed with disease-fighting antioxidants and other key health-promoting nutrients. Looking for more tips on the Blue Zone diet? review the 9 foods that the oldest people in the world eat every day.
In all Blue Zones, it is common to serve water with meals, in addition to drinking it throughout the day.
“Water is essential to living longer because it helps the body flush out toxins, maintain normal blood pressure, transport nutrients, balance electrolytes, and stimulate metabolism,” he says. Natalia KomovMS, DR in just CBD. “Drinking enough water daily can improve the functioning of the body, which increases long-term life expectancy.”
According to the Mayo ClinicAbout 50% to 70% of your body is made up of water. Not only that, but the Centers for Disease Control and Prevention (CDC) reports that it helps protect your spinal cord, lubricate and cushion your joints, and ensures your body maintains a normal temperature.
Of course, not all drinking water is created equal. For example, in Nicoya, a peninsula off the coast of Costa Rica, the water tends to be high in bone-building substances. calcium and magnesium. Investigate has shown that mineral water not only promotes bone health but also benefits digestion.
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“Coffee beans are packed with antioxidants, polyphenols, and other anti-inflammatory agents, and may be associated with longevity and a lower risk of chronic disease,” he says. dana ellis hunnessenior RD at UCLA Medical Center and author of the new book Recipe for survival.
Sardinians, Ikarians and Nicoyans are all known to be daily java drinkers. A 2018 study in Advances in cardiovascular diseases found that Regular coffee consumption is linked to reduced risks of cardiovascular death, coronary heart disease, congestive heart failure, and stroke—as well as improvements in some cardiovascular risk factors, including type 2 diabetes and obesity. Not only that, but research revealed that chronic coffee consumption may protect against some neurodegenerative diseases and is associated with lower risks of liver disease and cancer.
That said, it’s important to note that adding lots of sugar, cream, or flavored syrups to your drink can cancel out the health benefits of coffee—so do as the Blue Zoners do and drink it black. Or, if you find it too bitter or acidic, just add a splash of almond or oat milk.
Good news if you’re a firm believer that wine elevates any good meal: Blue Zone residents, especially those from Sardinia and Icaria, don’t tend to deprive themselves of a glass or two of high quality dry red. Specifically, the Sardinians are known to enjoy a regional red called CannonauIt has two to three times more flavonoids, antioxidants that help your body defend itself against daily toxins and other potentially harmful molecules.
According to Komova, red wine contains high amounts of resveratrolan antioxidant that can help lower “bad” LDL cholesterol levelsreduce inflammation and prevent damage to blood vessels.
Better yet, a 2018 study in the journal Diseases found a link between moderate alcohol consumption and a lower risk of mortality, with mortality lower at one or two drinks per day.
Remember, though, that less is more when it comes to drinking wine. If you exceed the recommended one glass a day As a woman or as a man, the health risks may begin to outweigh the benefits.
“Although drinking in moderation may have some health benefits, alcohol can also worsen certain health conditions,” he says. jeanette kimszal, DR. “Also, the quality of alcohol in Blue Zones may be better than in the US, where wine can contain preservatives and additives that can affect the gut microbiome.”
According to Hunnes, tea is a staple of the daily diet in many of the Blue Zones, particularly in Okinawa, where residents can be found taking a large portion of Green Tea all day.
“Green tea is high in catechins and polyphenols that exhibit antioxidant properties, preventing disease by fighting free radicals, regulating cholesterol, stabilizing blood pressure, and improving cell division,” says Komova. “All of these benefits extend their life expectancy.”
A 2007 study in Nutrition Reviews found that green tea consumption was associated with better overall cardiovascular health, while another 2017 review on phytomedicine found a potential link between green tea consumption and memory improvement.
As a bonus, a 2013 study in The American Journal of Clinical Nutrition found that drinking green tea can significantly lower fasting blood sugar levels, which helps prevent the development of type 2 diabetes. Meanwhile, epigallocatechin gallate, a specific type of antioxidant in green tea, can help inhibit the growth of cancerous tumors, according to a 2011 study in Cancer metastasis review.
Trying to limit your caffeine intake? You can still harvest many health benefits of tea—just follow the example of the Icarians and enjoy a herbal mixture of anti-inflammatory rosemary, dandelion and wild sage. Or try going to Sardinia: milk thistle teawhich is believed to cleanse the liver.
Green tea may get more attention for its antioxidant content, but don’t underestimate the power of black teawhich research has been shown to offer many of the same disease-fighting benefits.
Studies have shown that black tea can increase longevity in many different ways, including lowering blood sugar levels, reduce the risk of heart disease, improve cholesterol, helping you maintain a healthy gut promoting good bacteria and inhibiting the growth of bad bacteria, Decreased blood pressure, prevention of the spread of breast cancer tumorsY reduce the risk of stroke.
To get all these benefits without any potential danger, drink your black tea like a Blue Zone native would: without added sweeteners. If you want to kick up the flavor, try adding a squeeze of lemon or some fresh mint.
