Depending on the fate you were born into, you have the chance to live a longer or shorter life, with a specific diet and set customs. The residents of the blue zones are very lucky: they have the highest percentage of centenarians that we know of, their long-standing society is united by a sense of purpose, and they live with peace, serenity, sport and a love of food.
In these blue zones – Okinawa in Japan; Nicoya, Costa Rica; Ikaria in Greece; Loma Linda in California and Barbaglia in Sardinia – Not only do they live to be 100 years old, but they do so with great mental agility and physical fitness, well above the world average. A current Netflix documentary analyzes the phenomenon.
In addition to companionship, belonging to the community, good rest, or daily physical activity – not only through sport but also through exercises such as tending a garden – nutrition plays a key role in these areas.
The researcher who coined the term, Dan Buettner, has been studying the healthy eating habits of these areas for more than two decades. They lean towards a plant-based diet that focuses on fresh vegetables, tubers, and fruits, but also whole foods, seeds, or fish. These diets involve consuming only processed meat, dairy products, or processed foods.
In their anti-inflammatory diet, There is hardly any room for refined sugar or red meat, legumes are eaten every day and a lot of water is drunk. This pattern increases your energy, prevents depression, and reduces the risk of chronic diseases, cardiovascular problems, or cancer.
In case you’re wondering what the blue zones’ favorite spices are, Dan Buettner places particular emphasis on four herbs, as noted on the website Nice and Good.
1. Turmeric
This anti-inflammatory spice with a bright yellow color is one of the most commonly used spices on the Japanese island of Okinawa, where foods such as purple sweet potatoes, bitter gourd, cabbage, and tofu are abundant. Other most commonly used spices are miso, bonito flakes (katsuobushi), or kombu seaweed.
In several studies, Turmeric has been studied for its properties to prevent aging, neutralize free radicals, and reduce the risk of diseases such as Alzheimer’s or heart problems. A recent review of 103 studies on turmeric shows its antioxidant, antimicrobial, anti-inflammatory, antitumor, antidiabetic, lipid-lowering, hepatoprotective, and neuroprotective properties.
Its main ingredient, curcumin, can improve both memory and mood, according to a small study published in the journal confirms the American Journal of Geriatric Psychology. In addition, thanks to this spice, docosahexaenoic acid (DHA) is more available in the brain. Lower levels are associated with neurodegenerative diseases and higher levels are associated with less anxiety.
2. Black pepper
Black pepper – which also helps you absorb turmeric much better – has numerous benefits for better aging and disease prevention, especially thanks to a compound called piperine.
The properties of black pepper include that this spice helps you improve your digestion and prevent colic, diarrhea, and constipation. It also stimulates the release of digestive enzymes from the pancreas.
Piperine is a very stimulating substance for your brain.: increases the production of beta-endorphins, has a good effect on dopamine balance, helps in the production of serotonin, and protects nerve cells.
On the other hand, hcapsaicinstimulates secretion and loosens mucus during colds. And the spice is ideal for burning fat. Pepper counteracts aging due to its vitamin C and beta-carotene content. Piperine helps produce melanin and nourishes your skin when used in topical treatments.
3. Ginger
Ginger is another ideal spice for a longer life thanks to its antioxidant compounds that reduce free radical damage in the body.
The scientifically proven benefits of ginger include its ability to relieve rheumatic, muscular ,and menstrual pain, stimulate the pancreas, protect the stomach – it relieves gastrointestinal complaints such as nausea, indigestion, colic ,and diarrhea – or ibility to satisfy people with obesity and metabolic syndrome.
You can also Include ginger in your diet to prevent neuron degeneration, fight migraines, or lower blood pressure. It is considered a natural antidepressant and some research shows that it can reduce the risk of colon cancer.
4. You
Although technically not an herb but a tuber, it is often chopped, pureed, pulverized, and used as a flavoring agent in many parts of the world, including our Mediterranean diet. Taking garlic daily is a great habit to grow older: It has true anti-inflammatory and antimicrobial properties, lowers cholesterol and blood pressure and promotes the immune system.
Science also studies the ability of Garlic to prevent cancer: a study by Chinese scientists published in the Asia-Pacific Journal of Clinical Oncology draws attention to that Vegetables from the allium family such as garlic and onions have the potential to prevent colon cancer.
His gifts don’t stop there: that has been shown The sulfur compounds in garlic protect against organ damage caused by heavy metal poisoning. And if you want to avoid disease and live as many years as possible, garlic reduces the risk of developing diseases such as Alzheimer’s and cardiovascular complications.
