These simple habits will help to preserve the youthfulness

Secrets from around the world.

Have you ever heard about “blue zones”, where the duration of human life reaches its maximum? These include Sardinia (Italy), Okinawa (Japan), Loma Linda (California) and Nicoya (Costa Rica).

Under the project, National Geographic Explorer and writer Dan Buettner has researched these mysterious places, and then wrote a book which told about the habits of centenarians. Share the most important insights of the researcher.

Move moderately but regularly

Benefit sports no denying it does, but long-lived “blue zones” do not expose themselves to intense physical stress. It is enough of work and daily walks. The old people of Sardinia in young pastured goats and sheep, therefore slowly passed through 15-20 miles a day. The inhabitants of the island of Okinawa cultivate the land, grow vegetables and swim in the ocean. Members of the religious community of Loma Linda also walk a lot, preaching their faith in the area. Thus, one of the rules of good health, moderate but regular activity. Do not less than 5 times a week for 30 minutes a day.

Don’t fill up to the full

Translated into calories, the average daily amount of consumed food of centenarians in Sardinia and Okinawa – 1900-2000 kcal. Older people prefer not to clog the stomach completely, ending the meal when it is filled to 80%. Let us and there is no way to measure the volume of the stomach in house conditions, but to limit the intake does not hurt. This moderation reduces weight, normalizes blood pressure and cholesterol and, therefore, will be a wonderful cardio-vascular disease and stroke – leading causes of death worldwide.

Put your emphasis on plant foods

The oldest people on Earth are used to eat industrial processed foods or drink soda. They ate meat rarely, and the basis of their diet was the food grown on their own orchards: wheat, maize, sweet potatoes, various vegetables and legumes. Worried that this diet will not be able to provide you with adequate amounts of protein? Fortunately, the adult person it should be no more than 80 grams a day.

Eat nuts

Nuts are now recognized as one of the main products, increasing life expectancy. Exploring the residents of Loma Linda, the scientists found that regular consumption of nuts significantly reduces the risk of coronary heart disease. Optimal dose is to eat 50-70 grams of nuts 5 times a week. Nuts – a source of monounsaturated fat, fiber and vitamin E. These substances reduce the level of “bad cholesterol” and therefore good for the heart and blood vessels. Going to live to be 100 years old? Gather 7 the most useful types of nuts!

Do not exceed their quota of alcohol

How to make alcohol from an enemy into a partner, if you are ready to stop drinking? To consume moderately without exceeding their own normal. Older Italians are not averse to drink a glass of red wine with dinner, and the Japanese traditionally drink sake, meeting with friends. Of course, about alcoholism in this case speech does not go. Whether the wine is healthier than other alcohol? Scientists believe that this is so: it contains polyphenols that are beneficial to the health of blood vessels and reduce the risk of atherosclerosis.

Believe in goodness

Long-lived “blue zones” religious. In Sardinia and in low – Catholics, on Okinawa – Buddhists and shintoists, in Loma Linda is Seventh day Adventist. No, select from these cults are not necessarily. As studies have shown, the beneficial impact of faith on life expectancy due to reduced levels of stress and depression, avoiding harmful habits, inner calm and peace. Atheists can be relaxed: in order to follow your moral character and live a rich inner life does not have to observe religious rites.

Appreciate your family

The vast majority of centenarians in “blue zones” had a large and strong family. Children, marriage, friendship, mutual support, joint work – their core values. Constant communication with the younger generation, daily hugs make the elderly more energetic, more fun, more energetic, give you the opportunity to feel young and desired.

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