6 habits of longevity that everyone can adopt

clinical geneticist, nutritionist and expert of UniProf Academy of Physicians

There is a huge number of theories and assumptions about the secrets of healthy longevity. Scientists agree that nutrition and physical activity are closely related to longevity.

It cannot be denied that long-livers have different conditions of birth and residence: social, climatic, geographical. But for all their differences and peculiarities, people who live long years, have similar features.

Eating small portions

Long-livers of the world eat very little, do not overeat and stop eating without feeling satiated. Therefore, it is not necessary to eat to satiety, and should stop eating when the stomach will be 80% full. This is the conclusion reached by scientists at the University of Bergen.

The amount of food eaten depends not so much on the feeling of satiety, but on the environment. Many people tend to eat more if they take a larger package.

The amount eaten is also influenced by the utensils:

• people drink 25-30% more from low, wide glasses than from tall, narrow glasses;
• and eat 31% more from a liter bowl than from a half-liter bowl.

The plates, cups and bowls of long-limbed people are usually no bigger than a handful of hand, which is more than enough to satiate. And food is eaten either with hands (which improves digestion by stimulating receptors on the tip of the tongue in contact with the fingertips), or with sticks and forks of natural origin.

But what also matters is how nutritious and caloric the food is. Food in the diet of long-livers prevails non-fat and low-calorie, which is very useful for maintaining the ideal condition of blood vessels and prevention of hypertension. The benefit of calorie restriction is due to less damage to healthy cells.

Less meat, more greens

The world’s long-lived people eat only those foods that grow in their climate zone. Long-livers eat only fresh food, which preserves vitamins and nutrients to the maximum.

But the brought fruits on store shelves are mostly picked green (and therefore unripe), covered with wax and other harmful chemical compounds for preservation and long transportation.

American scientist Dan Buettner analyzed the diet of long-livers and found that their diet is almost no first courses and rich broths. And meat in their menu is present mainly in boiled form. On the table is always a lot of different greens, which helps to keep the intestinal flora in perfect condition and does not “dilute” the acidity of gastric juice.

Refusal of sugar and preservatives

Sugar long-livers get sugar in the form of glucose and fructose, which is necessary to quickly replenish the body’s energy deficit by eating honey, raisins and various sweet fruits.

Most long-lived people do not consume processed foods, sweet carbonated drinks or pickled snacks. They eat small portions of unprocessed foods for most of their lives.

Foods grown in their own vegetable garden

They say that plant-based foods don’t provide enough protein and iron. But the fact is that people over the age of 19 need only 0.8 g of protein per kg of body weight. That is an average of 50-80g of protein daily, and it doesn’t have to be from animal protein at all.

The basis of all food cultures that promote longevity are legumes, grains and vegetables. These foods are a source of fiber, antioxidants, anti-cancer agents (insoluble fiber), substances that reduce cholesterol and prevent blood clots, and all essential minerals.

Legumes are an integral part of the cuisine of all long-lived people. A diet rich in legumes helps to reduce the incidence of heart attacks and the likelihood of developing colon cancer. Legumes contain flavonoids and fiber (which reduce the risk of heart attacks), and they are a great source of protein.

Mayo Clinic studies show that nuts protect the heart by lowering blood cholesterol levels. Nuts are rich in monounsaturated fats and soluble fiber, which lower bad cholesterol. 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 walnuts contain slightly more saturated fat and are less desirable. But in small amounts, all nuts are beneficial.

All of the above is not to suggest that long-lived people never eat meat at all. However, meat is eaten infrequently: only a few times a month.

Natural daily movement

The oldest people on earth engage in low-intensity but daily physical activity, which is an integral part of their daily routine. This was reported by Harvard University scientists in an article published in the journal Proceedings of the National Academy of Sciences.

Long-livers spend most of their lives working in the vegetable garden or working as shepherds, walking a lot. This is the kind of physical activity that longevity experts recommend for a long and healthy life.

The main task is to get into the habit of exercising for 30 minutes (ideally for an hour) at least five times a week.

The ideal regimen includes a combination of aerobics and balance and muscle-strengthening exercises. Even standing on one leg (when brushing your teeth, for example) is a small step to improving balance.

Yoga classes also help with balance by strengthening all muscle groups, increasing flexibility, benefiting joints and reducing lower back pain.

Spirituality

Faith is one of the beneficial “habits” that increase the chances of living a long healthy life. Religious affiliation doesn’t matter: you can be Buddhist, Christian, Muslim, Jewish or Hindu.

People who are mindful of the spiritual aspect are less likely to suffer from cardiovascular disease, depression, stress, less likely to commit suicide, and their immune systems function much better.

Even those who simply believe in something are characterized by self-esteem and a higher sense of self-worth, because faith – organizes, stimulates positive expectations, which in turn reduces stress – the rise of cortisol – the stress hormone.