What habits help people live longer with better health, and what do the world's longest-lived people eat and drink before bed?
The answers are in this report.
We start with Johns Hopkins University, whose researchers, in a study of 6,200 participants over an 8-year period, found that those who adopted 4 intelligent behaviors reduced the chance of dying during this time frame by a staggering 80%, according to a report on the university's website.
The four habits the researchers found are:
1- Don't smoke
Smoking affects the coronary arteries and lungs, and smokers have an increased risk of cancer and stroke.
2- Maintain a healthy weight
The healthiest subjects in the study kept their body mass index (BMI), the ratio of height to weight that measures body mass, below 25. BMI is calculated by dividing weight in kilograms by the square of height in metres.
According to the Primary Health Care Corporation in Qatar, your BMI can tell you whether you have too much, too little or just the right amount of fat in your body.
BMI is an estimate of your body fat based on your height and weight.
Doctors use BMI, along with other health indicators, to assess an adult's current health status and potential health risks.
You can determine your BMI using the calculator by clicking on this link.
3- Get up and move
Aim to get about 30 minutes of activity a day on most days of the week.
And try to break it up into 3 bouts of activity each day for 10 minutes: a 10-minute walk in the morning, again at lunch and a walk after dinner.
4- Make healthy food choices
The study found that the healthiest people follow a diet like the Mediterranean diet.
This means eating a diet rich in fresh fruits and vegetables, nuts and healthy oils such as olive oil, and fish, and eating less red and processed meat.
Eat carbohydrates from whole grains.
blue areas
In a report published by the American website Wellandgood, writer Ally Flynn said that the Blue Zones is a term that refers to 5 regions in the world, namely Okinawa in Japan;
Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and Loma Linda in California, where many centenarians who are still over 100 years old live in good physical and mental health.
Each region has its own customs, food, and culture, but all five places share some values, such as maintaining a strong sense of purpose, consuming mostly plant-based foods, moving every day, decreasing stress levels, and getting enough hours.
The writer pointed out that most people struggle to enjoy high-quality rest, and not wake up in the middle of the night or feel sleepy in the morning.
Therefore, you should pay attention to these tips because it is common for people in these parts of the world to get a good 8 hours of restful sleep every night, knowing that what they eat and drink before bed also plays a big role in ensuring their well-being.
Among the habits of these centenarians in the blue areas:
1- Always avoid eating foods that contain added sugar before bed
We all know sugar is bad, but the type that poses the biggest problem for your health is added sugar.
The food that people in the blue zones generally eat has no added sugar, except for the foods or drinks they eat for celebration.
In these areas, eating sugar is not a habit and people who live there tend to eat it consciously and in moderation.
In terms of sleep, studies have shown that eating added sugars before bed increases sleep disturbances, as well as taking longer to fall asleep in the first place.
This is largely due to the high and low blood sugar levels that typically occur after eating added sugar.
2- They don't eat right before bed
In Okinawa, Japan, residents make sure to leave a period of time between their last meal of the day and when they go to bed at night, and most of them eat a small meal for dinner that they eat in the early evening.
According to dietitian Whitney Tapie, "Food causes the body to release insulin, which affects melatonin, the sleep hormone. Eating a lot of food around bedtime reduces the production of melatonin in your body, which makes it difficult to sleep."
3- They eat wholegrain bread
There is no place for white flour on the menus in the blue zones, but that does not mean that all types of bread are prohibited.
People in these areas often eat bread made from whole grains, which contain nutrients and minerals such as tryptophan and magnesium.
Tryptophan helps produce melatonin, the sleep hormone, and serotonin, an important mood-improving neurotransmitter, while magnesium aids relaxation and good sleep.
More Habits for a Long Life:
Avoid overeating.
Eat more nuts.
Try turmeric, as it contains a bioactive compound called curcumin.
Due to its antioxidant and anti-inflammatory properties, curcumin is believed to help maintain brain, heart and lung function, as well as protect against cancers and age-related diseases.
It will tell you more about turmeric.
Eat plenty of healthy plant foods such as fruits, vegetables, seeds, whole grains, and legumes.
feeling happy.
Avoid chronic stress and anxiety.
Maintain healthy social networks and relationships with people you love, care about, and care about.
Drink coffee or tea in moderation. Coffee and tea are associated with a lower risk of chronic disease.
Get a good sleep.
turmeric benefits
Turmeric has spread in all the kitchens of the world, and experienced chefs use it as a spicy or mild spice, depending on the amount of powder used.
On the other hand, this spice has achieved commercial success for its ability to color products in a bright orange color, according to a report in the Russian "Balizny Safety" website.
Thanks to this property, turmeric has spread widely all over the world and has begun to be used in cooking to color cheese, potato chips, and even yogurt.
It is worth noting that the low price of turmeric compared to ginger and saffron, played an important role in its spread and popularity.
Turmeric contains vitamins such as vitamin C and E.
Turmeric has an anti-inflammatory effect, and it also promotes weight loss.
Turmeric is also a hot spice that speeds up the metabolism, which speeds up the calorie burning process.
According to the Russian website, turmeric may also positively affect the human brain, as it enhances oxygen access to it.
Turmeric is often added to cooked food in order to add a special flavor to the dish and improve its taste.
You can sprinkle a small amount of turmeric on the salad or season the soup with turmeric 5 minutes before serving.