Blue zones are the rules of longevity. We must live by the sea, mom! The best places on Earth according to National Geographic

There are “blue zones” on Earth, whose residents are distinguished by enviable longevity - the island of Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Okinawa Prefecture in Japan and the community of Loma Linda in California. A group of scientists made several expeditions to these regions to uncover the secrets of health and high life expectancy.

© Paul Calver

“Blue Zones. 9 rules for longevity from people who live the longest"

Natural movement

The oldest people on earth don't run marathons or compete in triathlons or pretend to be sports stars on Saturday mornings. Instead, they engage in low-impact physical activity as an integral part of their daily routine. Long-lived men in Sardinia's Blue Zone spent most of their lives working as shepherds, and had to walk many kilometers a day. Okinawans work in their gardens every day. Adventists walk a lot. This is the type of physical activity that longevity experts recommend for a long and healthy life. According to Dr. Robert Kane, "Evidence suggests that moderate exercise is very beneficial."

The ideal regimen, which you should discuss with your doctor, includes a combination of aerobics and balance and muscle strengthening exercises. Dr. Robert Butler recommends training your major muscle groups at least twice a week. Balance is also critical because falls are a common cause of injury and death among older adults (in the United States, one in three people over age 65 suffers a fracture from a fall each year). Even standing on one leg (for example, when brushing your teeth) is a small step towards improving your balance.

Exercise also helps maintain balance by strengthening all muscle groups, increasing flexibility, benefiting joints and reducing lower back pain. In addition, yoga serves as a means of communication and spiritual enrichment, just like religion.

In all cultures of longevity, regular low-intensity physical activity meets all the requirements described above and does not create stress on the knees and hips. Here's what Dr. Kane says about it: “You should act not like a sprinter, but like a multi-mile runner. It’s impossible to say: this year I’ll train like crazy, but next year I’ll rest, since I’ve already worked out my time.” The main goal is to get into the habit of doing exercise for 30 minutes (ideally for an hour) at least five times a week. It is possible, but still undesirable, to split this half hour or hour into several sessions.

Cut calories by 20 percent

If you are ever lucky enough to meet elderly Okinawans at dinner, you are likely to hear them reciting the old Confucian saying before eating: hara hachi bu. This is a reminder that you should not eat your fill, but should stop eating when your stomach is 80 percent full. Even today, their daily calorie intake does not exceed 1900 kcal (the rather meager diet of Sardinians is also about 2000 kcal per day).

Dr. Craig Wilcox argues that this tradition is a kind of painless option for limiting consumption. And this method is really effective: it increases the life expectancy of experimental animals and improves heart function in humans. Some of the benefits of calorie restriction come from less free radical damage to cells. But there is another benefit: weight loss. It is known that reducing body weight by 10 percent helps lower blood pressure and cholesterol, which in turn reduces the risk of developing heart disease. But how can this be achieved? We do not live on the Japanese archipelago and are not surrounded by age-old cultural norms.

The traditional way to combat a growing waistline is diet. But none of the centenarians we know of ever went on a diet and none of them suffered from obesity. “There are currently no diets that work for everyone,” says Dr. Bob Jeffrey of the University of Minnesota. “As a rule, you follow a diet for about six months, and then 90 percent of people simply run out of steam.” Even with the most effective programs, only a small number of participants see long-term results.

The secret to proper nutrition is following the habits of the world's longest-living people. Dr. Brian Wansink, author of Mindless Eating, has conducted perhaps the most innovative research into the causes of our eating habits. As older Okinawans subconsciously know, the amount of food they eat depends not so much on the feeling of fullness, but on the environment. We overeat because of circumstances - friends, family, plates, food names, numbers, labels, lights, colors, candles, smells, shapes, distractions, buffets and containers.

In one experiment, Wansink had a group of participants watch a video and gave each of them either a 500-gram or 250-gram bag of M&M's. After watching the video, he asked both groups to return the uneaten candy. Those who received the 500-gram bags ate an average of 171 candies, while those who received the 250-gram bags only ate 71. We tend to eat more if we take a larger bag. Wansink conducted similar experiments using 47 different products and obtained similar results each time. He also noted the influence that dishes have on the amount of food eaten. At least three-quarters of the food eaten is served on plates, bowls or glasses. Wansink's experiments showed that people drink 25-30 percent more from short, wide glasses than from tall, narrow glasses, and eat 31 percent more from a liter bowl than from a half-liter bowl.

The amount of food you eat is only one factor. The other is the number of calories. A standard fast food meal consisting of a large hamburger, a large portion of fries and a glass of soda contains approximately 1,500 kcal. Craig and Bradley Wilcox estimate that Okinawan food contains, on average, five times fewer calories. In other words, a hamburger with fries and a full plate of Okinawan fried tofu with green peas have the same volume, but Okinawan food has five times less calories.

Plants are everything to us

Most people in Nicoya, Sardinia, or Okinawa have never tried processed foods, sodas, or pickled snacks. For most of their lives they ate small portions of unprocessed food. They gave up meat, or rather, they simply did not have the opportunity to eat it, except on rare occasions. Traditionally, the inhabitants of these places eat what they grow in their own garden, supplemented by staples: durum wheat (Sardinia), sweet potato (Okinawa) or maize (Nicoya). Particularly consistent Adventists completely abstain from meat.

Scientists analyzed six different studies involving thousands of vegetarians and found that those who kept their meat consumption to a minimum lived longer. Some people worry that plant-based foods don't provide enough protein and iron. But the fact is, says Dr. Leslie Lytle, that people over 19 only need 0.8 grams of protein per kilogram of body weight, or an average of 50-80 grams of protein daily.

The basis of all food crops that promote longevity are legumes, grains and vegetables. Sardinian shepherds take bread made from semolina flour with them to the pasture. For the people of Nicoya, no meal is complete without corn tortillas. And whole grain foods are an essential component of the Adventist diet. These foods are a source of fiber, antioxidants, anti-cancer agents (insoluble fiber), cholesterol-lowering and blood clot-preventing agents, and all essential minerals. Legumes are an integral part of the cuisine of all “blue zones”. A diet rich in legumes helps reduce the incidence of heart attacks and the likelihood of developing bowel cancer. Legumes contain flavonoids and fiber (which reduce the risk of heart attacks); it is an excellent source of proteins.

Tofu (soybean curd), a staple in the Okinawan diet, is often compared to bread in France or potatoes in Eastern Europe. True, you cannot live on bread or potatoes alone, but tofu is an almost ideal product: it has few calories, a lot of protein and minerals, no cholesterol, but contains all the amino acids necessary for the human body. In addition, it is environmentally friendly. An excellent source of protein without the harmful side effects of meat, tofu contains phytoestrogens that have beneficial effects on the heart in women. In addition, phytoestrogens significantly reduce cholesterol levels and help strengthen blood vessels.

All of the above does not indicate that long-livers never eat meat at all. A festive meal in Sardinia always includes meat dishes. Okinawans slaughter a pig for Lunar New Year. The people of Nicoya also fatten the pig. However, meat is eaten infrequently: only a few times a month. Most of the concerns revolve around red and processed meats such as ham. Doctors Robert Kane and Robert Butler say that when planning your diet, it is very important to wisely distribute calories between complex carbohydrates, fats and proteins, while minimizing trans fats, saturated fats and salt.

Eat more nuts

Nuts are perhaps the most amazing element of all the “longevity foods.” According to a study of Seventh-day Adventists, those who ate nuts at least five times a week were half as likely to suffer from heart disease compared to those who ate nuts less frequently. The US Food and Drug Administration included nuts in its first health declaration. In 2003, the agency issued a health statement that stated, “Scientific evidence suggests, but does not prove, that consuming 42 grams of nuts low in saturated fat and cholesterol every day may prevent the risk of heart disease.”

Research shows that nuts protect the heart by lowering blood cholesterol levels. A large population study conducted by the Harvard University School of Medicine found that people who ate nuts were less likely to suffer from coronary heart disease compared to those who ate them rarely or not at all. The Adventist Health Study (AHS) found that people who consumed 56 grams of nuts five times a week lived an average of two years longer than those who did not eat nuts.

One explanation suggests that nuts are rich in monounsaturated fats and soluble fiber, which lower LDL cholesterol, he says. They are also a good source of vitamin E and other heart-healthy substances. Almonds, peanuts, pecans, pistachios, hazelnuts, walnuts and pine nuts are considered the best. Brazil nuts, cashews and Australian nuts are slightly higher in saturated fat and less desirable. But nevertheless, all nuts are healthy.

A glass of red wine a day won't hurt

Epidemiological studies suggest that a glass of beer, wine or other alcoholic beverage per day provides some health benefits. However, the secrets of the Blue Zones indicate that consistency and moderation are key. In Okinawa, it's a daily glass of sake with friends. In Sardinia - a glass of red wine with every meal and every meeting with friends.

A glass or two of wine a day may reduce your risk of heart disease, but drinking too much alcohol increases your risk of breast cancer. Alcohol actually relieves stress and reduces the harmful effects of chronic inflammation. Moreover, a glass of wine that complements your meal allows you to eat less.

Additional benefits of red wine include its ability to cleanse arteries due to the polyphenols it contains, which fight atherosclerosis. For extra antioxidant benefits, choose Sardinian Cannonau. However, we should not forget about the toxic effects of alcohol on the liver, brain and other internal organs if you exceed daily servings. In this case, the risk of abuse will significantly outweigh any beneficial properties. A friend recently asked if it was possible to abstain all week and drink fourteen glasses at once on Saturday night. The answer is no.

Religion helps you live longer

Healthy centenarians have faith. Sardinians and Nicoyans are predominantly Catholic. Okinawans belong to a mixed religion that honors ancestors. Loma Linda's longest-living residents are Seventh-day Adventists. They are all members of one religious community or another. Faith in God is one of the useful habits that increases the chances of a long healthy life. Religious affiliation does not matter: you can be Buddhist, Christian, Muslim, Jew or Hindu.

Research shows that attending church services - even once a month - has a positive effect on life expectancy. A recent study published in the Journal of Heath and Social Behavior looked at 3,617 people. The study lasted seven years and found that people who attended the service at least once a month had a reduction in their risk of death by about a third. Churchgoers had a longer average life expectancy, which was affected by faith in the same way as moderate physical activity.

The Adventist Health Study found similar results. Over 12 years, 34 thousand people took part in it. It turned out that those who frequently attend church have a 20 percent reduced risk of death at any age. People who do not forget about the spiritual aspect are less likely to suffer from cardiovascular disease, depression, stress, commit suicide less often, and their immune system functions much better.

Belonging to a religious community contributes to the establishment of extensive social connections. People who attend church have self-esteem and a higher sense of self-worth because religion encourages positive expectations, which in turn improves health. When people behave exactly according to their role, their self-esteem increases. To a certain extent, belonging to a particular religion allows you to get rid of the stresses of everyday life, transferring them to a higher power. They follow clearly defined rules of behavior and thanks to this they gain peace of mind, knowing that they are living “correctly”. If everything is good today, then you deserve it. If it's bad, it's not up to you.

Family comes first

The longest-living people we met in the Blue Zones always put family first. Their whole life was built around marriage and children, family duty, rituals and spiritual intimacy. This statement is especially true in Sardinia, where residents are still passionately devoted to family and family values. I once asked a vineyard owner whether it would not be easier to send his ailing mother to a nursing home. He pointed his finger at me indignantly: “I can’t even think about this. This is a shame for my family."

Tonino Tola, a Sardinian shepherd, loved to work, but admitted: “Everything I do is for the sake of my family.” On the Nicoya Peninsula, all family members live nearby. Thus, all 99 inhabitants of one village were descendants of one 85-year-old man. They still gathered for meals at the family restaurant, and his grandchildren and great-grandchildren visited their grandfather every day to help with the cleaning or just to play checkers with him.

Okinawans' devotion to family extends beyond earthly life. Okinawans over seventy begin their day by celebrating the memory of their ancestors. There are often tables at graves so that family members can share a Sunday meal with deceased relatives.

photo: www.bluezones.com

How does this contribute to longevity?

By the time centenarians reach 100 years of age, their attachment to family bears fruit: children respond with gratitude for love and care. They regularly visit their parents, and in three of the four “blue zones” the younger generation happily hosts their elders.

Research shows that older people living with children are less likely to get sick and stressed, eat healthier foods, and are less likely to experience serious accidents. The MacArthur Healthy Aging Study, which followed 1,189 people aged 70 to 79 over seven years, found that people who live near children have clearer minds and better social skills.

We've been making investments of some sort almost our entire lives, he says. So you make an investment when you go to school and get an education in a certain field. Then you invest in children when they are young, and then they invest in you when you are old. Recoil? Older people living with family remain sane longer than those living alone or in a nursing home.

In America, the opposite trend is observed. In many families with working parents and busy children, spending time together becomes rare as everyone is busy with their own affairs. Joint meals and rest disappear from our lives and become rare.

How to counteract this trend?

Gail Hartmann, a licensed psychologist, believes that a solution will be found when all generations of the family want to spend time together. “In strong families, it is customary to eat at a common table at least once a day, go on vacation together and spend time together. There is no need to stop your normal life. Children may do homework and parents may prepare dinner, but the family will have strong bonds and a sense of unity.” published

10.07.2017

Blue zones in practice. How to become a centenarian

The book Blue Zones in practice is for those who want to live as long as possible and feel great at any age. In this book, the author shares the findings of his extensive research and offers practical advice on what you can change to restore your health and ensure a better quality of life. The book Blue Zones in Practice is a continuation of the book Rules of Longevity.

Dan Buettner - About the Author

Dan Buettner - famous journalist, traveler and supporter of a healthy lifestyle. Dan Buettner has spent a long time studying the dietary and lifestyle habits of centenarians in different regions of the world.

Blue Zones in Practice - Book Review

In his first book, The Longevity Rules, Dan Buettner talked about five blue zones— places where the largest number of centenarians has been recorded. In this part of the book, the author will analyze the five “blue zones” from a nutritional point of view. You will learn about the habits and customs in the preparation and consumption of food of the centenarians of each zone, and also get acquainted with the results of research conducted over the last century regarding their diet and gastronomic preferences

Blue Zones

● Ikaria (Greece).

An island in the Aegean Sea, about 13 kilometers off the coast of Turkey, which has one of the world's lowest rates of midlife mortality and the lowest incidence of dementia.

● Okinawa (Japan). The largest island of the subtropical archipelago with the largest number of long-lived women in the world.

● Province of Ogliastra (Sardinia). The mountainous area of the Italian island boasts the highest concentration of men who have lived to be a hundred or more years old.

● Loma Linda (California). City with the largest number of Seventh-day Adventists among the local population; its inhabitants live ten years longer than the average American, while maintaining excellent health.

● Nicoya Peninsula (Central America). The region in Costa Rica with the lowest midlife mortality rate and the second highest concentration of male centenarians.

9 rules of longevity

1. Natural movement.

The people who have lived the longest on the planet do not do strength training, do not run marathons, and do not go to sports clubs. They simply live in an environment that forces them to constantly move: they work in the garden and in the vegetable garden, and they do not have mechanical devices to do work around the house and yard. Every trip to work, a friend's house, or church is an excuse to walk.

2. Purpose of life.

Okinawans call it ikigai (“ikigai”), and the inhabitants of the Nicoya Peninsula call it plan de vida (“plan of life”); in both cases it translates to “why do I get up in the morning.” In all the “blue zones” people understand what they live for, and this applies not only to work. According to research, a strong belief that life has meaning increases life expectancy by about seven years.

3. Reduced pace of life.

Even those in the Blue Zones are susceptible to stress, which leads to chronic inflammation, one of the causes of all serious age-related diseases. Centenarians have their own methods of relieving stress: the inhabitants of Okinawa, for example, remember their ancestors for a few minutes every day, Seventh-day Adventists pray, the inhabitants of the island of Ikaria remember to take a nap, and the inhabitants of Sardinia have a happy hour.

4. The 80 percent rule.

The Okinawans pronounce the proverb “hara hachi bu” (a principle expressed by Confucius 2500 years ago) before eating. Its essence is that you need to get up from the table with a slight feeling of hunger, that is, 80 percent full. The remaining 20 percent (the line between not feeling hungry and being completely full) determines whether you lose or gain weight. Those living in Blue Zones tend to eat light meals in the late afternoon or early evening and eat nothing else for the rest of the day.

5. The predominance of plant foods in the diet.

A variety of legumes, including fava beans, black beans, soybeans and lentils, are the cornerstone of the diet of most centenarians. They eat meat (mostly pork) on average five times a month in portions ranging from 80 to 120 grams, that is, approximately the size of a deck of playing cards.

6. Wine consumption.

Residents of all Blue Zones (and even some Seventh-day Adventists) drink alcohol regularly but in moderation. People who drink in small doses live longer than abstainers. The secret is to drink one or two glasses of wine a day with friends and/or with food. And yet, you shouldn’t abstain from alcohol for a whole week and then drink 14 glasses at once on Saturday. It won't do any good.

7. Good social circle.

Centenarians were born into (or chose to live in) a social environment that supports a healthy lifestyle. Okinawans, for example, form moai - groups of five people who always stick together. Research shows that smoking, overeating, happiness and even loneliness are contagious. But the social connections of centenarians contribute to maintaining a healthy lifestyle.

8. Belonging to a community.

All but five of the 263 centenarians we interviewed belonged to one religious community or another. It doesn't matter which denomination we are talking about. Studies have shown that attending church services four times a month increases life expectancy by 4 to 14 years.

9. Loved ones come first.

Successful centenarians living in the Blue Zones put family first. Parents and grandparents live with them or nearby, and this reduces the morbidity and mortality rates of their children. Such people remain faithful to their significant other (which increases their life expectancy by three years), and also spend a lot of time and love on their children, who reciprocate with the same care when the time comes.

Best Mediterranean Diet

Like other Blue Zones, the island of Ikaria is far from civilization, so its inhabitants adhere to their traditions, which allows them to avoid the influence of modern Western eating habits. The traditional cuisine of Ikaria, like that of most other areas of the Mediterranean region, includes a lot of vegetables and olive oil, a little less dairy and meat products, and a moderate amount of alcohol.

The diet of older Icarians is dominated by vegetables, legumes and fruits, accounting for 64 percent of their daily food intake (dairy products and drinks are excluded).

Icarians consume slightly more legumes (especially chickpeas, lentils and black eyed peas), potatoes, coffee, herbal tea and wild greens compared to other Mediterranean cultures. Perhaps due to the turbulent sea surrounding the island, its inhabitants always ate fish only sporadically, only when the fishermen had the opportunity to go to sea

Icarian foods that promote longevity

Icarian dishes include the following products: Olive oil. Wild greens. Potato. Chees Feta. Vigna, or cowpeas. Chickpeas (grain legume). Lemon. Mediterranean herbs. Coffee. Honey.

Diet of the world's longest living women: Okinawa

Okinawa, a kind of Japanese Hawaii, is a group of exotic islands with a warm climate, palm trees and snow-white beaches. For a thousand years, this Pacific archipelago has maintained a reputation as a region with a very high concentration of centenarians. Okinawans who are 65 years of age or older have the highest life expectancy in the world, with the average for men being 80 years and for women 88 years. It is believed that men in Okinawa have a good chance of living to 84 years, and women - up to 90 years. Among the inhabitants of Okinawa, there are the most centenarians in the world: approximately 6.5 out of 10 thousand people reach the age of 100 years or more.

Before 1940, Okinawans also ate fish at least three times a week, along with seven servings of vegetables and one to two servings of grains per day. They also ate two servings of flavonoid-rich soy, mostly in the form of tofu. The Okinawa diet did not contain much fruit, and eggs were consumed only a few times a week. Dairy and meat products accounted for just three percent of daily calories. Not influenced by Buddhism, Okinawans of the 20th century did not recognize the ban on meat consumption, but still ate it relatively rarely.

During the post-war period, Okinawans ate more greens and yellow, orange and red vegetables than other Japanese people. They also consumed more meat (mostly pork), but less fish, less salt, and much less sugar.

Foods from Okinawa that promote longevity

Okinawans have always instilled in their children that they should eat every day what is grown on their land or caught in the sea, namely: bitter gourd, tofu, sweet potatoes, garlic, turmeric, brown rice, green tea, shiitake mushroom, seaweed ( kombu and wakame).

Sardinia: the diet of the world's longest-living men.

Sardinia is an island, the inhabitants of the mountainous regions are separated from the sea by two days' journey there and back, so they rarely make such trips.

Wine accounted for 110 calories, or about two small glasses of wine per day. In total, Sardinians consumed about 2,700 calories per day, about the same as Americans; however, high physical activity justifies consuming so many calories.

Over the years, the Sardinian diet has gradually changed. When roads and electricity were installed on the island in the 1960s, it came under the influence of a number of other Italian traditions, such as a taste for pasta and sweets, as well as a wider variety of fruits, which occurred against a backdrop of increasing general prosperity, allowing Sardinians to afford these products.

The islanders began using frozen vegetables and noodles to make minestrone soup. Olive oil, which had always been consumed in this Blue Zone, was increasingly replaced by animal fat as a staple for cooking. Meat, always associated with abundance, has also become more popular.

Sardinian foods that promote longevity

Goat's and sheep's milk, flat bread (carta di musica, or "music paper"), barley ground into flour or added to soups, sourdough bread (modizzosu), fennel, fava beans and chickpeas, tomatoes, almonds, milk thistle, cannonau wine.

Loma Linda: American Blue Zone Diet (Seventh-day Adventist)

In support of their food system of grains, fruits, nuts and vegetables, Seventh-day Adventists quote from Genesis chapter 1, verse 29: “And God said, Behold, I have given you every herb that bears seed, that there is all the earth, and every tree that has fruit of the tree, yielding seed; This will be food for you." Adventists eat a balanced diet that includes nuts, fruits, and legumes and is low in sugar, salt, and refined grains. This diet excludes the consumption of any foods (such as pork and shellfish) that are called “unclean” in the Bible. The only drink allowed is water; its biblical followers drink a minimum of six glasses a day.

The chart shows the average percentage of daily food intake by various groups of Seventh-day Adventists who participated in the Second Adventist Health Study. Data were collected from 513 white and 414 black study participants. To show more accurate averages for the entire population, the data obtained were weighted in proportion to the size of each group.

Adventist Foods for Longevity

Avocado, salmon, nuts, legumes, water, oatmeal, whole grain bread, soy milk.

Nicoya Peninsula: the best longevity diet in the history of mankind

The villagers' day begins before sunrise, when women wake up and prepare coffee. The family gathers at dawn to drink a cup of heavily sweetened black coffee or café au lait and eat a cold corn tortilla. The time from dawn to eight o'clock in the morning is allocated for household and utility chores. At eight - a full breakfast with eggs and legumes. During periods of active work in the fields, men take with them corn tortillas and gallo pinto (rice and legumes fried in pork fat). On particularly hot days, work ends at noon or two in the afternoon. Workers return home from the fields or forest and wait about an hour for lunch. The daily meal often begins with soup with a few pieces of meat, lard, boiled vegetable banana, taro plant or cassava and sometimes some herbs. After the soup, rice and beans are served, usually accompanied by scrambled eggs. On occasion, there may also be vegetables on the table: pipian or ayote squash (butternut squash), calabaza (common squash), cabbage, pinuela (a wild plant belonging to the same species as the pineapple) or some other wild plant. Meat is served on the table from time to time even in the poorest families; In addition, there must be cottage cheese on the table - cuajada. No meal is complete without corn tortillas, and afterward the men sip very sweet black coffee made from local berries or crushed okra seeds. Dinner is simpler, since the second half of the day is usually spent in idleness and the feeling of hunger is not so strong. Rice and beans, corn tortillas and sometimes eggs are served in the late afternoon.

The Nicoyan diet is based on the three “sisters” of Mesoamerican agriculture: beans, corn and squash. The Mesoamericans, who lived in what is now Guatemala and Mexico, grew beans, squash and corn for over five thousand years in fields called "milpa" - an amazing agricultural system in which all crops benefit each other. Pumpkin forms a plant cover to retain moisture, and beans climb the tall stalks of corn. Bean plants fix nitrogen in the soil, which fertilizes it.

Nicoya Peninsula Foods That Promote Longevity

Nixtamalized corn, pumpkin, papaya, yams, black beans, bananas, pejibaya (peach palm).

Creating your own Blue Zone

Eating rituals: how to eat to live to be a hundred years old

Eat breakfast like a king

You know the saying: “Breakfast like a king, lunch like a prince, and dinner like a pauper”? In other words, the first meal should be the largest, and you should only eat three times a day.

● Make breakfast your highest calorie meal of the day. It should include proteins, complex carbohydrates and vegetable fats.
● Have breakfast early in the morning or no later than noon, whichever suits your daily routine.
● Expand your breakfast foods to include more than just oatmeal and scrambled eggs. Residents of the Nicoya Peninsula eat beans and corn tortillas for breakfast; Okinawans have miso soup, and Icarians have bread and a plate of spicy beans.

Cook at home

Prepare meals at home and reserve restaurant visits for special occasions. In most Blue Zones, eating out is considered a festive occasion, a rare indulgence usually associated with weddings or other significant celebrations.

● Try to always have breakfast at home.
● Prepare dinner the night before.
● Prepare ingredients for dinner in the morning. Slow meal prep is a great way to use your morning determination to plan your Blue Zones dinner.
● On Sunday, spend the afternoon preparing food for the next week - for example, freezing some food for later use.

Hara hati bu

Translated from Japanese, this means: before you start eating, set a goal to stop eating when you are 80 percent full.

Follow these guidelines:
● Before eating, say “hara hati bu” or, if you are religious, say a prayer. You can find your own way to do this - for example, be silent for a while, and then say or think what you think is necessary, giving due respect to the food on your table.
● Wear a blue bracelet. By doing so, you will join thousands of others in creating Blue Zones in cities across the continent. Through Project Blue Zones, we have given out thousands of blue bracelets to people to remind them to calm down before eating. Wear this bracelet (or your equivalent) for at least six weeks to reinforce the habit. According to research, sticking to a certain behavior for a month and a half will increase the likelihood that it will become a habit. Only something that is done long enough has a positive effect on life expectancy.
● Place prepared foods on plates at the food preparation table. People eat 29 percent more when meals are family style. It is important to place the food on plates in advance, hide the leftovers, and only then place the plates on the dining table.

Brief abstinence from food

Try to go without food from time to time. Such abstinence does not mean that you need to eat or drink nothing for several days. You can benefit from short fasting by eating only eight hours a day.

● If you belong to a religious community, observe annual or weekly fasts with other members. This is easier than abstaining from food alone, since such fasts often rely on social support and moral attitudes.
● Find a “fasting buddy.” It is much easier to abstain from food in the company of friends.
● Limit your food intake to 500 calories every other day to get used to regular fasting and lose weight safely. During the fasting period, drink six glasses of water per day.
● Try to eat just two meals a day, with a large brunch, and a second meal around five o'clock in the afternoon.
Important! Consult your doctor before fasting. Do not practice abstinence from food for more than one day at a time.

Eat with friends and family

Making meals a shared meal helps you enjoy and digest them better, especially if you share them with friends and family.

● Never eat while standing.
● Never eat while driving in a car.
● If you eat alone, just eat. Don't read, watch TV or stare at your phone or computer - this will cause you to eat too quickly, mindlessly absorbing food.
● Make it a rule in your home for everyone in the family to eat dinner together at a certain time.

Turn your mealtime into a celebration and enjoy your food

None of your Blue Zones eating rituals should make you feel like you're limiting or giving up anything. Don't deprive yourself of pleasure. Enjoy good food and celebrate from time to time by allowing yourself to eat what you want.

● Choose one day a week and designate it for yourself as a holiday on which you will treat yourself to your favorite dishes. It could be a Sunday, or a Saturday, or a Monday to get you in the mood at the start of the week, or a Friday to celebrate the end of another week of work.
● Try to get the most out of your food during family gatherings and holidays. Find that precious balance that suits you best.

Choosing Foods That Promote Longevity

Carbohydrates

Vegetables and greens: 1/2 cup per day
Fruits: 2–3 times a day
Nuts: 60 grams per day
Whole grains: daily
Less: Potatoes: maximum 2 times a week
Sweets: maximum 2 times a week
Chips: once a week
Sweet carbonated drinks: once a week
Fats
More: Olive oil: 4 tablespoons per day
Nuts: 60 grams per day
Less: Meat: less than twice a week
Trans fats: do not consume
Squirrels
More: Legumes: 1 glass per day

Tofu: 1/2 cup per day
Greens: 1 glass per day
Less: Meat: less than twice a week
Fish: no more than twice a week
Dairy

Nutrition principles in the Blue Zones

- predominance of plant foods. Make sure your diet contains 95 percent plant-based foods

- limit your meat consumption. Eat meat no more than twice a week

— fish is an excellent product. Eat 100 grams of fish per day

- Minimize your consumption of cow's milk and dairy products such as cheese, sour cream and butter

- eat eggs occasionally - no more than three per week

- daily portion of legumes. Eat at least half a cup of cooked beans per day

- Consume no more than seven teaspoons of sugar per day

- snack on nuts, eating two handfuls a day

- Replace yeast bread with sourdough bread or whole grain bread.

- consume only whole foods, that is, those whose composition you know for sure.

Conclusion

The summary for the book Blue Zones outlines practical tips for achieving longevity. The book also contains recipes for many dishes prepared by residents of the Blue Zones. Book unconditional a treasure trove of useful information on longevity. This book will serve as an excellent tool for leading a healthy lifestyle.

There are “blue zones” on Earth, whose inhabitants are distinguished by enviable longevity...

Natural movement

Yoga also helps maintain balance by strengthening all muscle groups, increasing flexibility, benefiting joints and reducing lower back pain. In addition, yoga serves as a means of communication and spiritual enrichment, just like religion.

Cut calories by 20 percent

Plants are everything to us

Eat more nuts

A glass of red wine a day won't hurt

Religion helps you live longer

Family comes first

How does this contribute to longevity? By the time centenarians reach 100 years of age, their attachment to family bears fruit: children respond with gratitude for love and care. They regularly visit their parents, and in three of the four “blue zones” the younger generation happily hosts their elders. Research shows that older people living with children are less likely to get sick and stressed, eat healthier foods, and are less likely to experience serious accidents. The MacArthur Healthy Aging Study, which followed 1,189 people aged 70 to 79 over seven years, found that people who live near children have clearer minds and better social skills.

“The family is the highest level in the social hierarchy,” says Dr. Butler. “Parents give you a sense of reality, teach you a healthy lifestyle, help you find purpose, and in case of illness or problems, family support becomes extremely important.” We've been making investments of some sort almost our entire lives, he says. So you make an investment when you go to school and get an education in a certain field. Then you invest in children when they are young, and then they invest in you when you are old. Recoil? Older people living with family remain sane longer than those living alone or in a nursing home.

How to counteract this trend? Gail Hartmann, a licensed psychologist, believes that a solution will be found when all generations of the family want to spend time together. “In strong families, it is customary to eat at a common table at least once a day, go on vacation together and spend time together. There is no need to stop your normal life. Children may do homework and parents may prepare dinner, but the family will have strong bonds and a sense of unity.”

In many countries of the world, scientific research is being conducted, which aims to identify factors and habitats that contribute to increasing the life expectancy of people on our planet. More recently, a famous American traveler discovered the “blue zones” of longevity...

There are only a few “blue zones of longevity” on our planet, where the population continues to live an active life even at the age of a century. All these zones, as scientists have found, are located in mountainous areas. The strongest of these are the zones found in the following places in the world: Sardinia (Italy), Okinawa (Japan), Southern California (USA), the peninsula on the Pacific coast (Costa Rica). In Russia, such zones are located mainly in the Caucasus and Altai

For the first time the concept of “blue zones of longevity” was introduced by Dan Buettner , which examined the places with the highest rates of human life expectancy. He began to call these places “blue zones.” In the process of research, the scientist met and communicated with people who lived longer than others on our planet. It was found that residents of these “blue zones” were much less likely to suffer from serious diseases and lived to be a hundred years old much more often than other people.

Experts have identified seven main factors that contribute to increasing the life expectancy of people in these zones and are actually the secret of eternal youth:

1) Breathing and mountain air . Oxford University professor Federico Formenti considers this factor the main recipe for longevity. In his opinion, the reason is that the mountain air is thin and, in order to compensate for the reduced amount of oxygen that enters the blood, the process of producing red blood cells - red blood cells - that deliver oxygen to the muscles is activated. People living in the mountains gradually adapt to reduced oxygen levels. As a result, the body's endurance increases and, as a result, life expectancy increases. It is especially useful, in his opinion, to alternate being in the mountains with life in the valley. It is no coincidence that famous athletes prefer to train high in the mountains from time to time.

2) Sunshine vitamin . Scientists from the American State University of Colorado, together with researchers from the Harvard School of Global Health, came to the conclusion that the reason for the longevity of mountain people is not only the mountain air, but also increased solar activity in the mountains. Because of this, vitamin D is synthesized in large quantities in the body. This has a very beneficial effect on the condition of the heart and also prevents the appearance of cancer cells.

3) Healing mountain water . The unique composition of the purest mountain waters, enriched with special minerals, is a real “elixir of health”, which contributes to a significant increase in people’s life expectancy.

4) Constant activity . It is known that mountaineers lead an active lifestyle and regularly climb and descend from mountain plateaus for a long time, which maintains their vitality at a very high level. The “secret” of their longevity lies in high physical activity. It is associated not only with the need to move over uneven terrain, but also with their occupation - most mountaineers are engaged in agriculture or animal husbandry.

5) Highlander diet , the site reports. An important feature of their food is that the mountaineers never cook it for future use. In their diet they have a lot of raw and uncooked vegetables and fruits. Instead of regular bread, they prefer to eat healthy yeast-free flatbreads. The way they prepare food is significantly different from the one we are used to. The mountaineers boil their food, not fry it.

6) Healing herbs . American scientists were amazed when they found out that the effect of mountain phytoncides and various cocktails (tinctures) from herbs increases life expectancy by 24%.

7) Simple truths . The mountaineers always tried to live by certain rules and avoided unnecessary stress and worries over trifles.

Recently, not far from Krasnodar in the Maykop region of Adygea, a unique health resort "Lago-Naki" , which uses all these seven factors to improve your health. In addition, ancient methods of oriental medicine and other modern technologies are used for a more effective effect.

Andrew Gross

Dear friends!

You may have already read some of my books, even bought them, but you still don’t know my name. The fact is that I am the co-author of five New York Times bestselling novels with James Patterson. The most recent are “Bodyguard” and “Judge and Jury.” I also helped produce his incredibly popular crime series, The Ladies' Detective Club.

It is with great pride that I present to you my first novel, Blue Zone, about a young woman forced to search for her father, who has disappeared from the radar of the witness protection program. She has to delve into the secrets of this program to find her father and learn about his dark past.

I've learned a lot from James Patterson over the years, but I have no intention of imitating him. I want to write a compelling story about people in difficult situations. "The Blue Zone" is just such a story, and I hope readers will agree with me. I'm sure you'll find it a fascinating read.

Best wishes,

Andrew Gross

“The Witness Protection Program Regulations and the Federal Marshals Agency, which oversees the witness protection program, define three stages of agency involvement in the process.

The red zone is when the subject is in custody, in prison or in court.

Green zone - when the subject, along with his family, is provided with a new biography and a new residence and lives there under a name known only to his witness protection agent.

The Blue Zone is the most dangerous situation when there is a suspicion that a new witness's background may be revealed or has already been revealed. When he or she is in an unknown location and has no contact with the lead agent or has left a safe place determined by the program. When there is no official data whether a person is alive or dead.”

It took Dr. Emil Varga only a few minutes to reach the old man's bedroom. He slept soundly and dreamed of the woman he had been chasing after while studying at the university, a hundred years ago. But, hearing the alarming knock of the maid on the door, he immediately threw a woolen robe over his nightgown and grabbed his suitcase.

“Please, doctor,” said the maid, hurrying ahead of him, “please, quickly.”

Varga knew the way. He had been living in this hacienda for several weeks. In fact, this stubborn, inflexible old man, who had resisted death for so long, was his only patient recently. Sometimes Varga thought about a glass of cognac at night, which hastened the end of his long and successful career.

Is it really the end for her?..

The doctor paused a little at the bedroom door. The room was dark and smelled bad; narrow arched windows prevented the first light of dawn from entering. The smell told him everything he needed to know. This and the old man's chest, which for the first time in these weeks did not make any sounds. The mouth was open, the head was slightly tilted to the side. Yellow saliva accumulated on the lips.

Varga slowly walked up to the huge mahogany bed and placed his suitcase on the table. He no longer needed any instruments. In life, his patient was a real bull. Varga thought about how many acts of violence he had committed. But now the sharp cheekbones were tightly covered with thin skin. There was something, in the doctor's opinion, deeply undeserved about this. How could someone who had caused so much fear and grief in his life now look so frail and withered?

– Is he really dead?

The doctor nodded:

“He finally let go of life.” For eighty years he had her by the balls.

Bobby's wife, Margarita, pregnant with the old man's third grandson, stood in the doorway and began to cry. The son carefully crept towards the bed, as if he were approaching a sleeping lion, who at any moment could jump up and rush at him. He knelt down and touched the old man's face, his dry cheeks. Then he took his father's hand, which even now was rough and calloused like a workman's, and kissed the knuckles.

“Todas apuestas se terminaron, papa,” he whispered, looking into his father’s dead eyes.

Bobby then stood up and nodded.

- Thank you, doctor, for everything you did. I will make sure my brothers know about this.

No, rather, there was a question in those eyes. For many years, the old man held everything in his hands only thanks to his willpower.

What will happen now?

Bobby took his wife's hand and they left the room together. Varga went to the window. He opened the blinds, letting morning light into the bedroom. The dawn has already washed the valley.

The old man owned everything here for miles around, far beyond the gates: meadows, pastures, sparkling mountains three thousand meters high. There were two SUVs parked near the stables. A couple of bodyguards with automatic pistols were leaning against the fence, drinking coffee, still not knowing anything about what had happened.

“Well, yes,” muttered Varga, “tell everything to your brothers.” “He turned again to the dead old man. “You see,” the doctor sighed, “you’re dangerous even dead, you old bastard.”

The floodgates have opened. The current will be strong. Blood can never be washed away with blood.

Only here.

Above the bed hung a framed portrait of the Madonna and Child, which Varga knew had been given to the old man by the church in Bunaventura, where the old man was born. The doctor was not a religious man, but he crossed himself anyway, then lifted the damp sheet and covered the face of the deceased with it.

- Wherever you are now, old man, I hope you have found peace... Because here now there will be real hell.

I don't know if this is a dream or reality.

I get off the bus on Second Avenue. It's only a couple blocks from where I live. I