Do you want to live 100 years?

In this report, we offer you tips from nutrition experts that will help you with that.

In a report by Kirsten Heckman for Eat This, Not That, the author said that you don't have to live in a blue zone to live more than a century.

The Blue Zones are places where a large percentage of the population is over 100 years old and are located in 5 different communities around the world.

While these societies are known to be the healthiest and have the longest lives, the truth is that you do not have to be an individual in these societies to reap the same benefits.

Although genetics plays a role in longevity, establishing healthy eating habits also greatly increases your chances of living longer to reach a 3-digit lifespan.

So what is their secret?

You will notice that the diet of the inhabitants of these societies includes a variety of whole foods, and they also focus on eating at the table, sharing meals with others, and moving their bodies regularly.

But what exactly are the foods on their plates?

Here are some eating habits that can help you live more than a century, and these tips align closely with the kind of lifestyle those living in the blue zones lead:

Add more color to your meals

Vegetables and fruits are good for you as they provide the body with a variety of vitamins, minerals, antioxidants, and plant compounds that help the heart and gut, as well as keep your immune system strong, and each color of the products contains a package of different nutrients.

Eat a variety of foods

And if everyone has a different body and genetics, providing your body with the right food is a critical component if you want to live more than a century, says nutritionist Richie Lee Hotez.

Make sure you eat a varied diet with a combination of fruits and vegetables, lean proteins, whole grains, high-fiber carbohydrates and healthy fats, and balance them appropriately at every meal and snack.

This is critical to making sure that your body is getting everything it needs to function properly.


Do not overeat

Dr. Rachel Ball says that excessive intake of calories, even from healthy foods, leads to weight gain. Those who are overweight or obese are more likely to develop diseases such as heart disease, diabetes and some types of cancer, which can lead to early death.

One of the best ways to combat overeating is to start paying attention to your body's craving and fullness cues, break up your meals and set specific times for eating and snacking throughout the day.

That is why it is so important to regulate your light eating habits so that they help you feel full and prevent you from overeating, thus helping you live for more than a century.

Provides with protein

As we age, we typically lose 2 to 3% of muscle mass every 10 years, which makes us prone to falls.

Therefore, lean proteins must be supplied in all meals, as they help build muscles, restore strength and keep the body strong with age, as well as eating poultry, fish, eggs, dairy products, legumes, and lean meat, in addition to exercising.


Eat more brain candy

To keep our brains sharp and prevent cognitive decline, what we eat can make a difference, says Dr. Lisa R. Young. Foods with high levels of certain vitamins, antioxidants, and phytochemicals may help boost brain health, and red foods like tomatoes and watermelon contain the antioxidant lycopene. Which fights free radicals that come with age.

Leafy greens like kale and spinach are rich in vitamin E and vitamin K, which can prevent memory loss and help us reduce brain aging.

keep your weight

As we age our metabolism tends to slow down, so it's essential to monitor calories and get more exercise to avoid gaining weight, and it turns out that maintaining a steady weight and avoiding the yo-yo diet (lower weight gain) is just as important, says Dr. Young. .

In Okinawa, people are known to live long and healthy lives, and to keep their weight and calories at a minimum.

Maintaining a healthy BMI is associated with lower rates of heart disease and certain types of cancer.