Diet And Exercise For Longevity
Sardinia, Italy, stands out as one of the global “Blue Zones”—regions known for a high prevalence of centenarians. The diet of these long-lived Sardinians is a key factor in their extended lifespan. The local cuisine is characterized by a sparing use of meat and a reliance on locally sourced, natural foods devoid of pesticides, hormones, and artificial additives.
Here is a breakdown of typical elements in a Sardinian diet:
- A variety of vegetables, leafy greens, and legumes, including fennel, fava beans, chickpeas, and tomatoes, are staples.
- Products derived from goats and sheep, such as milk, possess anti-inflammatory properties and contribute to reducing LDL cholesterol levels.
- Locally produced red wine from Sardinia’s mountain regions is rich in polyphenols, surpassing the levels found in other wines. These antioxidants are beneficial for mitigating risks associated with diabetes and cardiovascular diseases.
- A traditional Sardinian flatbread known as “carta di musica,” composed of high-protein, low-gluten triticum wheat, a principal ingredient in their pasta.
- Daily consumption of milk thistle tea is common, which is reputed for its liver-detoxifying effects.
Sardinians also engage in the following practices:
- Growing personal food supplies, embracing home gardens or small plots to cultivate Italian culinary basics like lettuce, tomatoes, basil, parsley, and squash. Container gardening is an alternative for those lacking garden space.
- Foraging for natural produce such as wild asparagus, greens, berries, and mushrooms, which is advised only with appropriate knowledge to avoid poisonous varieties.
Cooking at Home:
- Sardinians have a preference for home-cooked meals, utilizing fresh, locally sourced ingredients to create flavorful dishes.
- Individuals are encouraged to adopt cooking as a regular practice, utilizing weekends or free time for meal preparation that can last several days.
Physical Activity:
- A physically active lifestyle is integral to the Sardinian way of life, including agricultural tasks and foraging, which promote movement and well-being.
- Even those with sedentary jobs are encouraged to integrate regular movement, such as stretching or walking, into their daily routine.
If you find it hard to find time to exercise or are not motivated to do hour-long exercises, scientists say just one minute of Very intensive exercise 10 times a day will get you the same effect. They call them VILPA. ( Vigorous Intermittent Lifestyle Physical Activity). Or you can do what I do throughout the day. I do exercise snacks. I set hourly alarms on my phone and move around the house or garden briskly for five minutes throughout my working day. In the evening I go for a very brisk walk.
The other thing that helps me is checking in with myself throughout the day – how is my mood? Am I mindful? Or I do a meditation snack to bring the stress level down and come into homeostasis
Read my post on VILPA Here.
Key Recommendations:
- Prioritize home-cooked meals using fresh, whole ingredients.
- Engage in the cooking process with enjoyment, involving friends and family when possible.
- Consume a diverse array of vegetables and fruits, focusing on variety and color.
- Where possible, cultivate some personal produce, even in small, urban spaces.
- Select foods that have not been treated with pesticides.
- Reduce the frequency of eating out or consuming pre-prepared meals to minimize intake of additives.
- Incorporate physical activity into daily life for overall health benefits.
A few more tips to stay healthy, happy, and fit longer
In the pursuit of enhanced health and longevity, it’s observed that the longest-lived populations do not typically engage in structured exercise like weightlifting or running marathons. Their daily routines inherently involve physical activity, such as tending to gardens and choosing to walk for various errands, which promotes consistent movement.
In cultural contexts, this concept is revered as “ikigai” in Okinawa, Japan, and “plan de vida” in Nicoya, Costa Rica, both terms essentially meaning the reason one wakes up in the morning. This intrinsic sense of purpose that extends beyond occupational responsibilities has been linked by research to an increased lifespan of up to seven years.
Stress, a common denominator in all human experiences, is prevalent even among those in the Blue Zones. However, these communities have culturally ingrained practices to alleviate stress. These include ancestral remembrance among Okinawans, prayer practices of the Adventists, napping in Ikaria, and social gatherings like the Sardinian happy hour.
The dietary principle of “Hara hachi bu” is a 2,500-year-old Confucian teaching adopted by Okinawans, serving as a reminder to eat moderately, stopping when 80% full. Correspondingly, the smallest meal is consumed in the late afternoon or early evening, after which no further food is consumed for the day.
The dietary foundation in these regions largely comprises beans, including fava, black, soy, and lentils. Meat consumption is minimal, averaging about five times a month with portions comparable to the size of a deck of cards.
Social Structure
Social structures in the Blue Zones play a critical role in fostering longevity. Centenarians typically maintain close proximity to aging relatives, which has been shown to have a beneficial impact on the health and mortality of the younger generations within the family. Lifelong partnerships and dedicated parenting are also prevalent, contributing to increased life expectancy and ensuring care in later years.
Social integration extends to the formation of supportive networks, such as the “moais” in Okinawa—tight-knit groups committed to lifelong friendship. Such social frameworks have been shown to influence health behaviors positively, as habits and emotional states like smoking, obesity, happiness, and loneliness have been identified to be socially transmissible.
While adherence to these lifestyle practices does not guarantee centenarian status, they are associated with a higher probability of leading a longer, more fulfilling life.
And for the last connecting dots
Jeanne Calment, verified as the oldest person to have lived, reached an astounding 122 years and 164 days. It is believed that beyond her diet or exercise regime, it was her notably optimistic outlook that contributed significantly to her longevity. Calment, known for her humor even at 121, joked about her mascara running due to constant laughter, exemplifying her spirited approach to life. The takeaway from Calment’s life could be that maintaining a cheerful disposition may be profoundly beneficial to one’s health.
The research underscores the importance of attitude towards aging. Referencing a study, experts have found that individuals with positive perceptions of their aging process can expect to live up to 7.5 years longer compared to those with negative views. This impact is considered to be greater than the benefits gained from traditional health measures such as cholesterol management.
The correlation between a strong sense of purpose and longevity is well-documented, with findings indicating that those who find meaning in their lives also enjoy better overall physical health. While the path to discovering one’s purpose is personal, adopting a learner’s mindset is suggested as a means to discern the passions that lend significance to life.
Calment herself was a testament to lifelong curiosity and adaptability. She took up fencing at 85 and ventured into music recording at the age of 120. Despite significant age-related limitations, she remained engaged with the world, learning to use a computer and setting up a website at the age of 120. Similarly, Jane Goodall, renowned for her work in animal behavior, continues to demonstrate a robust sense of purpose through her ongoing work and travels at the age of 89. These examples highlight that finding joy in activities, whether it be through creativity, horticulture, or community service, can imbue life with energy and fulfilment, both mentally and physically.
Role of meditation in longevity
Moreover, practices such as meditation and breathwork, though often associated with spirituality, have been shown to contribute to longevity.
Not only do seasoned meditators appear significantly younger than their chronological age, but they also tend to live longer.
Studies suggest meditation can dramatically increase levels of Brain-Derived Neurotrophic Factor (BDNF), which is posited to reduce the risk of cognitive diseases such as dementia and Alzheimer’s, with a potential increase in BDNF by up to 280%. Read our article on BDNF HERE
Meditation increases the length of the telomeres and flushes out the free radicals to keep the meditators look and feel younger.
Meditation Snacks
When I am short on time on certain days I set up an alarm on my phone to do short meditations three times a day. Even a 10-minute one in the morning another 10 minutes in the afternoon and one more before I go to bed. That way i do not miss my meidtations. Or if I am out on a walk I do my walking meditation.
I find it gets me into the zone and in the long run, I am sure I will reap the benefits.
