Humans have long been fascinated with the prospect of living longer and achieving extreme longevity. This obsession with longevity can be attributed to several key factors: as mortal beings, we struggle to come to terms with the inevitability of our own death.
The desire to live longer is often driven by a deep-seated fear of our mortality and a wish to prolong our existence.
Of course, over the past century, significant advancements in areas like healthcare, nutrition, and sanitation have led to a steady increase in life expectancy. This has fuelled the belief that we can continue to push the boundaries of human lifespan.
Living a long, healthy life has always been a top priority for many people around the world.
This might explain why the Netflix documentary series “Live to 100: Secrets of the Blue Zones” became an instant hit when it premiered in August of last year. The series taps into our collective fascination with centenarians — those remarkable individuals who live to be 100 years old or more.
Entire research groups have dedicated themselves to studying this unique demographic, with the goal of uncovering the secrets behind their longevity.
Their findings reveal that these centenarians share certain lifestyle habits, particularly related to diet, social practices, and their general outlook on life.
To delve deeper into these practices, Real Simple spoke with several experts who specialise in this topic, particularly focusing on the eating habits of those who reach this impressive milestone.
Dan Buettner, the founder of the trademarked Blue Zones concept, has identified regions around the world where large groups of centenarians are concentrated. These “Blue Zones” span nearly every continent, from Okinawa, Japan, Sardinia to Italy, and beyond.
When it comes to lifestyle, researchers have found several commonalities among those living in these areas. One prominent trait is how they manage stress.
“We’ve found that centenarians focus on their lives and the lives of the people they love, instead of problems beyond their control,” said Meyers, a longevity expert.
This mindset helps them avoid the stress that plagues so many of us today. Meyers also pointed out that Blue Zoners tend to find joy in everyday life.
“The concept of suffering for 50 weeks to splurge on a two-week vacation would bewilder a centenarian,” she added, highlighting their ability to find contentment in the present rather than delaying happiness.
In addition to a positive attitude, other key factors contributing to their longevity include regular exercise, maintaining a strong sense of community, and avoiding smoking.
These habits, ingrained in their daily routines, seem to be the building blocks of a long, fulfilling life.
What often fascinates people most about those who live to be 100 years old is the food they eat and the habits they’ve developed around eating. According to experts, centenarians follow some distinct eating patterns that might hold the key to their longevity.
“Some common eating habits seen in centenarians include having a large breakfast, focusing on mostly plant-based foods, avoiding weight-loss diets, moderating alcohol intake, and saving sweets for special occasions,” explained a longevity researcher.
With these practices in mind, here are eight foods that researchers have identified as diet staples for centenarians:
Tea
Whether it’s green, black, herbal, caffeinated, or decaf, tea is one of the top beverages among Blue Zoners.
This is likely thanks to the multitude of antioxidant-rich plant compounds it contains. In fact, tea consumption has been shown to support immune, heart, gut, brain and metabolic health.
Legumes
Beans, lentils, and chickpeas are a major source of protein and fibre in the diets of those who live the longest.
Leafy greens
Vegetables like spinach, kale, and collard greens are common in the daily meals of centenarians, contributing to their overall health.
Nuts
A handful of nuts, such as almonds or walnuts, is a regular snack that provides healthy fats and protein.
Fruits
Fresh fruits, particularly those rich in vitamins and antioxidants like berries and citrus, are consumed regularly.
Fish
In some Blue Zones, fish is a common protein source, particularly small, oily fish like sardines and anchovies, which are low in mercury.
Sweet potatoes
If you watched the Netflix documentary, then you may remember the Japanese purple sweet potatoes that served as a staple food for Okinawan centenarians.
Sweet potatoes are rich in fibre and micronutrients like potassium, vitamin A, vitamin C, and plant compounds. These help to improve immune, heart, and metabolic health.
These foods, combined with the mindful eating habits of centenarians, may offer valuable insights for those looking to improve their health and longevity.