There’s a reason why gut health is at the center of almost every discussion about staying healthy. Maintaining a healthy immune system, coping with sadness and anxiety, and cognitive function… It ultimately boils down to gut instinct. As a result, extending the link to lifespan isn’t out of the question.
Gut health habits practiced by people in Blue Zones
- Increase your consumption of whole grains, nuts, vegetables, legumes, and fresh fruit.
Many of the gut health behaviors on Buettner’s list have to do with eating, which is unsurprising. Can you figure out what vital nutrient whole grains, nuts, vegetables, legumes, and fruit all share? Fiber, to be precise. “Fiber aids in the feeding of gut microorganisms, resulting in a diversified and healthy microbiome.”
The muscles of the digestive tract deteriorate as we age. This emphasizes the need of getting adequate fiber later in age.
All five of these dishes are popular in the Blue Zones, however they are prepared differently in each location. Beans are the ultimate longevity food. It’s probably worth an extra four years of life if you consume approximately a cup of beans every day.
Aside from fiber, these plant-based meals are high in other elements that promote lifespan, such as antioxidants, which have been related to reducing chronic inflammation.
- Brush and floss your teeth regularly.
Bacteria linked to poor dental hygiene can promote systemic inflammation, which is at the foundation of all age-related illness. Scientific evidence supports him.
For example, a research published in the journal Alzheimer’s and Dementia discovered a correlation between dangerous bacteria in the mouth and Alzheimer’s disease, pointing to a link between body-wide inflammation and Alzheimer’s.
Poor dental health has also been related to cardiovascular disease, which is the leading cause of mortality in the United States. What you do in your mouth can have profound effects on your gut microbiome, which is a close cousin to the oral microbiome. Your mouth goes one step further because it protects you from deadly viruses and bacteria.
- Eat fermented foods.
Fermented foods up the amount of good bacteria in the gut, which helps prevent chronic inflammation. Some fermented foods Buettner recommends consuming regularly that are widely accessible here in the States are sauerkraut, low-sugar yogurt, and tempeh.
- Eat foods rich in polyphenols.
Polyphenols are active compounds that help protect the body from harmful free radicals including ultraviolet rays, radiation, and some pathogens. According to Buettner, many of the foods popular in Blue Zones are great sources of it. A few in particular include coffee, berries, nuts, spinach, and dark chocolate.
- Season your food with garlic, turmeric, and ginger.
Many anti-inflammatory herbs have been related to increased lifespan. Specific ones because they have been scientifically demonstrated to aid in the removal of dangerous germs from the body. Garlic fights fungal, bacterial, parasitic, and viral infections, as well as regulating blood sugar, lowering blood pressure, and lowering cholesterol, to mention a few.
When it comes to fighting inflammation with herbs, ginger and turmeric have become the (ahem) gold standard. Cooking with this trio on a regular basis (either independently or together) will help both your body and your food.
- Limit artificial sweeteners.
Several foods that can be found in all five Blue Zones. Sugar, on the other hand, is something they don’t consume in large quantities. They also don’t use artificial sugar substitutes like Splenda to replace it. Honey is the sweetener of choice for them.
It’s gentler on the organs and contains more nutrients than sugar. In vitro, ikarian honey has been associated to reducing inflammation and destroying cancer cells.
Honey is antibacterial, antimicrobial, and high in antioxidants, which are just a few of the reasons why it’s the finest sugar substitute. Sugar, on the other hand, has been linked to the death of beneficial microorganisms in the gut.