Tag: Longevity

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1-minute bursts of activity during daily tasks could promote longevity

1-minute bursts of activity during daily tasks could promote longevity

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Researchers say that just a few minutes of energetic everyday movements may reduce the risk of early death. Keith Brofsky/Getty Images
  • A new study offers an alternative for older adults who are unable to commit to a regular exercise regimen.
  • According to the international research team, a few minutes of energetic everyday movements may reduce the risk of early death.
  • The research, which uses wearable technology, is the first of its kind to assess the health benefits of “vigorous intermittent lifestyle physical activity” (VILPA).
  • The researchers hope that global physical activity guidelines could become updated to promote VILPA.

The World Health Organization (WHO) states that at least 1 in 4 adults do not get enough physical activity. Inactivity and sedentary lifestyles carry a 20{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} to 30{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} greater risk of premature death compared to more active lifestyles.

But new research from an international team at the University of Sydney in Australia suggests that simply turning up the effort in daily activities can help mitigate that risk significantly and prolong life.

Emmanuel Stamatakis, Ph.D., professor of physical activity, lifestyle, and population health at the University of Sydney’s Charles Perkins Centre, led a study showing that three to four 1-minute episodes of robust motion can lower all-cause and cancer-related death risks by up to 40{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc}.

The analysis also suggests that short periods of brisk moves like power walking can reduce cardiovascular disease-related mortality by up to 49{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc}.

The study is the first to capture movement patterns and measure the health benefits of what the researchers call “vigorous intermittent lifestyle physical activity” or VILPA.

“Our study shows similar benefits to can be achieved through increasing the intensity of incidental activities done as part of daily living — and the more the better,” Dr. Stamatakis told Medical News Today.

The findings were recently published in Nature Medicine.

The University of Sydney team and other research institutions emphasize that “all activity counts,” regardless of location and length.

Vigorous intermittent lifestyle physical activity (VILPA) refers to 1- to 2-minute periods of vigorous physical activity performed within everyday tasks, such as walking with shopping bags or climbing a flight of stairs.

VILPA activities can also help to get your heart rate up.

“VILPA is mostly relevant to adults, in particular middle-aged people and over who are at imminent risk of developing chronic disease and die prematurely, partly as the result of physical inactivity and other lifestyle risk factors.”

– Emmanuel Stamatakis, Ph.D., lead study author

According to Dr. Stamatakis, VILPA might be more feasible than regular exercise for adults who are not fit or active “because it requires minimal time commitment and involves no specific preparation, equipment or access to facilities,” he said.

Current health guidelines are largely based on evidence from questionnaires that have only considered the health value of 10 or more minutes of gym-based physical activity.

Wearable technology enabled the researchers to track smaller segments of time and movement intensity with incredible precision.

Unlike questionnaires, wrist or thigh accelerometers can continuously record “micro-patterns” of VILPA activity, movements previously difficult or impossible to track.

The devices also allowed researchers to understand the health effects of these movements.

The Charles Perkins Centre team gathered data from a sample of 14,178 self-identified women and 11,063 self-identified men in the UK Biobank, a biomedical database. The participants’ mean age was about 62 years old.

The subjects reported no exercise or sports participation at the baseline and a reexamination 7 years later.

Accelerometers recorded VILPA bouts in 10-second increments. About 92{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of VILPA bouts lasted up to 1 minute and 98{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lasted up to 2 minutes.

The researchers found that three 1-minute VILPA episodes per day were associated with nearly a 50{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in cardiovascular mortality risk compared to no VILPA. These would add up to under 30 minutes a week.

More VILPA bouts also correlated with lower early death risks compared to no VILPA. The maximum 11 bouts per day were associated with 49{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower cancer-related deaths and 65{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower cardiovascular disease-related deaths.

A comparative analysis of 62,344 exercisers gathered similar data, suggesting that VILPA is as effective as vigorous, intentional activity.

In a March 2020 podcast, David Brown, a senior behavioral scientist with the Centers for Disease and Control and Prevention (CDC) spoke on the manifold benefits of regular exercise for older adults:

“Physical activity can help us feel better, age better, and improve our quality of life so we can keep doing the things we enjoy. Benefits include improved muscle strength, bone health, and physical function which are especially important for helping older adults prevent falls and maintain independence for as long as possible.”

– David Brown, behavioral scientist

Brown also mentioned in the podcast that people aged 65 and older should maintain a regimen of aerobic, balance, and muscle-strengthening exercises.

The CDC recommends exercises that involve multiple components to help improve physical function. Many moves are already a part of everyday tasks, chores, and recreational activities.

Here are a few tips to incorporate more VILPA into your everyday:

  • Stretching: Stretch a target area such as the neck, hips, hamstrings, or ankles for up to 30 seconds. This helps loosen muscles and reduce the risk of injury.
  • One-leg balance: Standing close to a chair or wall, stand on one leg for a few seconds. Switch to the other leg. This move can help enhance mobility, joint stability, bone strength, and muscle tone.
  • Heel raises: Sit up tall in a chair with feet flat on the floor. Lift heels to rise on the balls of the feet, then lower to the starting position. This exercise can help improve balance and lower the risk of foot, ankle, or back pain.
  • Chair-based exercises such as neck stretches, side bends, and thigh squeezes take less than a minute as well.

As impressive as VILPA appears in his study, Dr. Stamatakis encourages intentional exercise for middle- and older age adults.

“Leisure time exercise is still a fantastic option as it is the kind of movement that has been specifically designed for health, fitness, and recreation,” Dr. Stamatakis said.

“People who already have an established and regular routine of leisure-time exercise should stick to it, and treat VILPA as complementary to their regular routine, not as a replacement of exercise.”

Dr. Stamatakis maintains that his findings are relevant to most middle-aged adults — over 80{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} — who do not exercise regularly.

If you’re interested in adding more VILPA to your everyday routine or ramping up your exercise regimen, you may wish to ask your healthcare professional for more guidance, especially if you have an underlying health condition.

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Healthy Longevity | The Nutrition Source

Healthy Longevity | The Nutrition Source

Longevity is the achievement of a long life. We may hope for longevity so that we can experience many years of quality time with loved ones or have time to explore the world. But living to a ripe old age doesn’t necessarily mean healthy or happy longevity if it is burdened by disability or disease. The population of people over age 65 has grown more quickly than other age groups due to longer life spans and declining birth rates, and yet people are living more years in poor health. [1] Therefore, we will explore not just one’s lifespan but healthspan, which promotes more healthy years of life.

What you do today can transform your healthspan or how you age in the future. Although starting early is ideal, it’s never too late to reap benefits.

Five Key Lifestyle Factors

Researchers from Harvard University looked at factors that might increase the chances of a longer life. [2] Using data collected from men and women from the Nurses’ Health Study and Health Professionals Follow-up Study who were followed for up to 34 years, researchers identified five low-risk lifestyle factors: healthy diet, regular exercise (at least 30 minutes daily of moderate to vigorous activity), healthy weight (as defined by a body mass index of 18.5-24.9), no smoking, and moderate alcohol intake (up to 1 drink daily for women, and up to 2 daily for men). Compared with those who did not incorporate any of these lifestyle factors, those with all five factors lived up to 14 years longer.

In a follow-up study, the researchers found that those factors might contribute to not just a longer but also a healthier life. [2] They saw that women at age 50 who practiced four or five of the healthy habits listed above lived about 34 more years free of diabetes, cardiovascular diseases, and cancer, compared with 24 more disease-free years in women who practiced none of these healthy habits. Men practicing four or five healthy habits at age 50 lived about 31 years free of chronic disease, compared with 24 years among men who practiced none. Men who were current heavy smokers, and men and women with obesity, had the lowest disease-free life expectancy.

  1. Healthy diet – The prevalence of hypertension (high blood pressure) and dementia increases with age. Eating patterns such as those from the DASH, MIND, and Mediterranean diets can lower the risk of these and other chronic conditions that accompany older ages.
  2. Regular exercise – Regular physical activity lowers the risk of several chronic conditions that increase with age including heart disease, hypertension, diabetes, osteoporosis, certain cancers, and cognitive decline. Exercise also helps to lower anxiety and blood pressure, and improve sleep quality. The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services first recommends to move more and sit less, with some activity better than none. For additional health benefits, they advise a minimum of 150-300 minutes weekly of moderate to vigorous activity, like brisk walking or fast dancing, as well as two days a week of muscle-strengthening exercises. Older adults who are at risk for falls may also wish to include balance training such as tai chi or yoga. See additional physical activity considerations for older adults. 
  3. Healthy weight – Determining one’s healthy weight range is unique for each person. Factors to consider include reviewing current health conditions, family history, weight history, and genetically inherited body type. Rather than focusing on scale weight alone, monitoring an increase in harmful visceral “belly fat” and weight change since age 20 may be useful.
  4. Not smoking – Smoking is a strong risk factor for cancer, diabetes, cardiovascular disease, lung diseases, and earlier death as it promotes chronic inflammation and oxidative stress (a condition that can damage cells and tissues). [2] Smoking harms nearly every organ of the body. Quitting greatly reduces the risk of these smoking-related diseases. [4]
  5. Moderate alcohol – Research finds that moderate drinking, defined as 1 drink daily for women and 2 drinks daily for men, is associated with lower risk of type 2 diabetes, heart attacks, and early death from cardiovascular disease. Low to moderate amounts of alcohol raises levels of “good” cholesterol or high-density lipoprotein (HDL) and prevent small blood clots that can block arteries. However, because alcohol intake—especially heavier drinking—is also associated with risks of addiction, liver disease, and several types of cancer, it is a complex issue that is best discussed with your physician to weigh your personal risk versus benefit.

Additional Factors for Healthy Longevity

Beyond the five core lifestyle habits mentioned above, a growing body of research is identifying additional factors that may be key to increasing our healthspans:

  • Having life purpose/meaning. Research shows that having a sense of meaning or purpose in daily life is associated with better sleep, healthier weight, higher physical activity levels, and lower inflammation in some people. [5,6] It also promotes optimism. If people are healthier at older ages, they can potentially contribute more to their family, community, and society as a whole. [1] This translates to being stronger and more mobile to assist younger generations with childcare or other family activities, working beyond retirement age, volunteering for local causes, pursuing pleasurable hobbies, and engaging in community groups. In reciprocation of these activities, people reap a sense of meaning and purpose.
  • Social connections. Studies of adults 50 years and older show that loneliness and social isolation are associated with a higher risk of disease, disability, and mortality. [7-10] The U.S. Health and Retirement study comprised of 11,302 older participants found that almost 20{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} met criteria for loneliness. [7] Those who experienced persistent loneliness had a 57{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} increased risk of early death compared with those who never experienced loneliness; those who were socially isolated had a 28{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} increased risk. Participants who experienced both loneliness and social isolation showed signs of advanced biological aging (e.g., chronic inflammation that can increase the risk of morbidities). Conversely, people experiencing cognitive decline may have less social contact due to greater difficulty initiating and maintaining social interactions. [11]
  • Brain stimulation. Stressing the brain or doing activities that entail strenuous mental effort, such as learning a new skill, language, or exercise format during leisure time may reduce the risk of cognitive decline. Research has shown a strong association of attaining higher education and engaging in work that is intellectually demanding with a lower risk of dementia, Alzheimer’s disease, and cognitive impairment. [10,12]
  • Improving sleep quality. Research is still inconclusive, but some reports suggest that insomnia is associated with higher rates of Alzheimer’s disease (AD) and other forms of cognitive decline. Chronic disrupted sleep may lead to systemic (throughout the body) inflammation, which is a precursor to the development of beta-amyloid plaques in the brain as found with AD. [13] The reverse can also occur with advanced stages of AD causing disturbed circadian rhythms that regulate sleep. However, a cohort study of 1,629 adults aged 48 to 91 years from the Alzheimer’s Disease Neuroimaging Initiative did not find that sleep disturbance affected cognitive decline in later years. [14]
  • Intermittent fasting. Animal research shows that caloric restriction over a lifetime, such as with intermittent fasting, increases lifespan. [15] The body responds to fasting with improved regulation of blood glucose, greater stress resistance, and decreased inflammation and production of damaging free radicals. During fasting, cells remove or repair damaged molecules. [15] These effects may prevent the development of chronic disorders including obesity, diabetes, cardiovascular disease, cancer, and neurological decline including Alzheimer’s disease. [16] Other effects of intermittent fasting in animals include better balance and coordination, and improved cognition, specifically with memory. Human studies have found improved insulin sensitivity, lower blood pressure, decreased LDL cholesterol, and weight loss. [15,17] However, human studies and randomized controlled trials on the effects of fasting on aging and longevity are still needed.
We know that taste is key when enjoying a meal, but what about the smell, texture, appearance, colorfulness, mouthfeel, and even the sound of food (how it crunches in the mouth or sizzles when cooking)? These are the human senses that contribute to the eating experience and influence our food choices. [18]

These senses can decline over time for various reasons: normal aging, which causes a gradual decrease in taste and smell; prescription drugs that reduce taste sensitivity and promote dry mouth or lack of saliva; deficiencies in micronutrients such as zinc that reduce taste; and poor dentition with tooth loss or dentures leading to chewing problems. [19] Up to 60{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of adults 70 years and older may lose their sense of taste. [20] With this loss may come heavier seasoning of food with sugar and salt. [21] They may prefer softer lower-fiber foods that don’t require much chewing. Poor taste and smell in the elderly is associated with lower dietary quality and poorer appetite. [22]

Food aromas are important as they trigger the release of saliva, stomach acid, and enzymes in preparation for digestion. [23] The scent of food can trigger the release of dopamine and serotonin, causing a feeling of wellbeing to encourage eating. An impaired sense of smell in older adults is also associated with less variety in food choices and poorer nutrition, but can also lead to increased food intake and weight gain in some individuals. [23]

sautéing tomatoes in a pot next to simmering brothSeasoning food more liberally with sodium-free herbs, spices, and vinegars may help to compensate for sensory deficiencies. Using foods with a savory umami quality like mushrooms, tomatoes, some cheeses, and yeast can boost richness and flavor. Another sensory aspect of food called “kokumi” describes a full and rich mouthfeel—such as that experienced from a minestrone soup, an aged cheese, or a seafood stew simmering for many hours. If poor appetite from sensory loss is a problem, providing variety through different textures, smells, and colors in the meal may stimulate an increased desire to eat. [21]

Eating and food preparation are also important activities offering socialization and mental stimulation such as when learning new cooking skills. Preparing meals helps to reduce sedentariness as there are several action steps involved: selecting and purchasing, washing and chopping, and cooking the ingredients.

Japanese women and men currently live five to six years longer than Americans, so their practices are of great interest. In Japanese families, elders are highly revered and households are intergenerational. Japanese elders are generally healthier than Western elders, but is this the chicken or the egg? Does better health from good lifestyle habits allow them to stay physically active and involved in society so they remain a valuable asset and reap psychosocial benefits, or is it the culture that reveres elders so they have better mental health, less loneliness, and better healthcare so that they stay healthier longer? Japan has also largely avoided the epidemic of obesity that the U.S. is experiencing; for example, the prevalence of obesity among U.S. women is about 37{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} but among Japanese women is less than 5{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc}. [24]  This difference is certainly an important contributor to differences in life expectancy, but raises questions about how the Japanese have been able to control their weight. In recent years, diets in Japan have become more similar to those in the U.S. but they still eat smaller portions, more fermented foods, less sweets, and less red meat.

Looking Ahead

Identifying additional factors that improve and extend our healthspans is an active area of scientific inquiry. In the meantime, current research findings are encouraging, and underscore the importance of following healthy lifestyle habits throughout one’s life course. That said, sticking to these behaviors is easier said than done, and public policies must support and promote these habits by improving the food and physical environments that surround us.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Food Rx: A Longevity Expert Shares Diet Tips for Aging Well

Food Rx: A Longevity Expert Shares Diet Tips for Aging Well

Can you eat your way to a extended life? It’s a issue persons usually pose to professionals like Laura L. Carstensen, PhD, a professor of psychology and the director of the Stanford Center on Longevity in Stanford, California — and far more and much more research indicates the solution may well be indeed.

In accordance to a chapter in Diet, Food stuff, and Diet plan in Ageing and Longevity, released in Oct 2021, scientific studies have uncovered that weight loss plans these kinds of as the Mediterranean diet regime, the Okinawa food plan, the Nordic eating plan, and vegetarian eating plans endorse longevity. It’s likely that these diet programs help protect your cells towards growing older thanks to the omega-3 fatty acids, antioxidants and other substances they contain.

But what does science say about the connection?

Can Your Food plan Ward Off Age-Connected Disorders?

Scientists have uncovered that eating — or not ingesting — specific types of foodstuff can affect your threat of serious conditions like heart disorder, most cancers, and diabetic issues that can, in flip, affect how extensive you are likely to dwell. Whilst no one food items is heading to warranty you will are living to see 100, analysis has identified that particular ingesting designs add to a prolonged lifestyle span by reducing the possibility for long-term illnesses associated with aging.

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A 7-Day Blue Zones Diet Meal Plan to Help Promote Longevity

A 7-Day Blue Zones Diet Meal Plan to Help Promote Longevity

Eating Blue Zones-style can help you get more plans in your diet and promote longevity.

Image Credit:
Floriana/E+/GettyImages

If your goal is a long and happy life, then you might have to start looking at what you put on your plate. Longevity, or how many years you live, is increasing thanks to modern medicine and a better understanding of how lifestyle factors can influence health.

It’s estimated that anywhere from 20 to 40 percent of your longevity is determined by genetics, according to February 2022 research in the ​International Journal of Molecular Sciences​.

That leaves a lot of room for you to potentially increase your years lived simply by altering your lifestyle choices — and looking to the Blue Zones may be a good place to start.

What’s the Blue Zones Diet?

In 2004, with a collaboration between National Geographic and the National Institute on Aging, an author named Dan Buettner set out to find the secret to living longer.

The team found that there were five distinct places in the world that had the largest number of centenarians, or people who lived to be 100. They also found these locations to have lower numbers of chronic diseases, like heart disease, type 2 diabetes and even dementia.

They named these areas the Blue Zones, and they include:

  • Okinawa, Japan
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Ikaria, Greece
  • Loma Linda, California

These five locations were then deemed to be the healthiest places to live, so naturally, they sought to find out why.

Anthropologists, epidemiologists and many researchers traveled to the Blue Zones to find out what they had in common and they came up with some common themes between all of these places that might contribute to this longevity phenomenon:

  • Natural movement each day
  • Have purpose in life
  • Find ways to relieve stress
  • Stop eating before you’re full and eat your largest meal in the middle of the day
  • Eat a plant-forward diet
  • Limit your alcohol intake
  • Belong to a faith-based community
  • Value family and keep them close
  • Maintain healthy social circles

For example, the Blue Zone of Loma Linda, CA is largely a Seventh Day Adventist community and they follow a vegetarian diet. They’re also the only Blue Zone that does not drink alcohol at all, per their religion.

It’s clear that it takes more than a nutritious diet to reach the age of 100, but the diet in all the Blue Zones have one commonality: They’re largely plant-based.

Eating more veggies doesn’t guarantee you’ll live longer, but the high amounts of antioxidants, fiber and minimally processed food in plant-based diets are linked to a lower risk of chronic disease.

The Blue Zones diet focuses on plant foods, with most folks eating meat only five times per month (or about once per week), according to September-October 2016 research in the ​American Journal of Lifestyle Medicine​.

The Blue Zones diet can be best described as a flexitarian diet or a Mediterranean diet pattern. It’s a largely plant-focused diet, with moderate amounts of dairy, eggs, fish and whole grains.

Feel free to eat multiple servings of these foods each day:

  • ​Fruits:​ Apples, berries, citrus, melons, pomegranates, stone fruit and avocados are just some examples. Eat several whole fruits each day.
  • ​Vegetables:​ Leafy greens, all squash varieties, fennel, tomatoes, peppers, onions, cucumbers. Make vegetables half of each meal.
  • ​Legumes​: Chickpeas, black beans, pinto beans, white beans, kidney beans, all lentil varieties. Eat one cup of legumes daily.
  • ​Olive oil:​ Replace butter or other oils with olive oil.
  • ​Nuts or nut butters:​ Almonds, pistachios, peanuts, walnuts. Eat one to two handfuls each day. If choosing a nut butter, avoid those with added sugars.
  • ​Herbs, spices, and vinegars:​ Use these as your flavorings and seasonings for daily dishes.
  • ​Coffee and tea:​ These can be enjoyed daily and are a staple in the Blue Zones diet.
  • ​Water:​ Make water your main drink of choice to stay hydrated. Drink depending on your activity level, so more if you’re active.

Foods to Eat in Moderation

You’ll want to eat these foods once a day or a few times a week:

  • ​Grains​: Sourdough or whole-grain bread
  • ​Fish:​ Tuna, salmon, cod, halibut, tilapia
  • ​Whole eggs​ (don’t toss that yolk!)
  • ​Dairy​: Greek yogurt, milk, feta cheese, parmesan cheese
  • ​Wine:​ With the exception of alcohol abstinence for religious reasons, alcohol intake in the Blue Zones is moderate, with the recommendation of one to two glasses per day.

You’ll want to limit these foods to once a week or a few times a month:

  • ​Meat:​ Pork, beef
  • ​Poultry:​ Chicken, turkey
  • ​Sweets:​ Sweets like cakes, pies, cookies and pastries are thought of as celebratory foods. Added sugars should be limited to the American Heart Association’s recommendation of no more than 6 to 9 teaspoons (24 to 36 grams) per day.

There are no hard-and-fast rules on avoiding foods, but generally, foods that are not eaten regularly in Blue Zones include:

  • ​Sugar-sweetened beverages:​ Sodas, sweetened tea, sugary coffee drinks and other drinks with high amounts of added sugar should be avoided whenever possible.
  • ​Ultra-processed foods:​ Frozen pizzas, chips, crackers and processed meats are not a part of the diet in the Blue Zones.

How to Meal Plan for a Blue Zones Diet

A hallmark of the Blue Zones diet is eating minimally processed meals — that means you’re cooking from home more. If this is new for you, then gradually ease into this: You can start by cooking at home one more night a week.

If you’re already cooking at home, here are some tips to help you plan for eating Blue Zones-style:

  • Because the bulk of the diet is made of plant foods, make sure to fill at least half your plate with vegetables of all kinds. It’s also recommended that you eat legumes daily, along with a serving of nuts and multiple servings of fruit.
  • Fill in the rest of your plate with whole grains, fish, eggs or dairy for most days of the week.
  • Eat fruit daily or simply make it your dessert.
  • Stock your pantry with grains (such as quinoa, millet and farro) as well as olive oil, spices and legumes.
  • Keep frozen fruit and vegetables in the freezer when you run out of fresh. Add frozen spinach, corn, or peas to soups, stews or pasta dishes.

Your 7-Day Blue Zones Meal Plan

Try this week-long meal plan to kickstart your Blue Zones diet. You’ve got three meals a day plus snacks to choose from:

Snacks

You can choose two to three snacks daily:

  • Fresh fruit
  • Handful of nuts
  • Greek yogurt
  • Vegetable sticks with hummus or guacamole
  • Roasted chickpeas
  • Nut butter and fruit

Things to Keep in Mind With the Blue Zones Diet

  • ​Don’t aim for perfection:​ You probably won’t be able to mimic the exact diet of those who live in Blue Zones — and that’s OK. Don’t strive to perfect this diet — you’ll still see health benefits by increasing the number of plant foods in your diet.
  • ​Change happens slowly:​ If you’re not currently eating a lot of plant-based meals or cooking at home often, this will be a change for you. Take it slow to keep stress to a minimum and enjoy eating healthier.
  • ​Watch for nutrient deficiencies:​ When switching to a more plant-based diet, it may be possible to miss out on certain nutrients if you’re not careful. Make sure you’re getting enough iron (legumes, eggs, meat), calcium (dairy, fortified foods, tofu), vitamin D (fortified foods, salmon, eggs) and vitamin B12 (meat, eggs, dairy). Be especially mindful of the needs of children and older adults. Talk to your doctor or registered dietitian if you have nutrient concerns when switching up your diet.