"Here's to your health! You make life curious, time furious and all envious," is an appropriate for someone approaching the age of 100. The secret to living a long, healthy life is a curious and enviable thing. Since 1975, researchers have investigated what 100-year-old individuals, known as centenarians, eat to stay young. Emerging evidence points to reduced calorie and fat intake, unprocessed food selections, high antioxidant content and daily tea consumption.
Reduced calorie
Okinawa, Japan, is one "hot spot holding the secret to eternal youth" according to Badri N. Mishra PhD., professor at Rural Medical College in India. A behavioral factor favoring longevity is calorie control. "These people are consistently eating off of small plates," reports Dr. Mishra. Habitual portion control reduces calorie intake. Okinawans also practice a cultural habit known as "hara hachi bu," or eating until the stomach feels 80 percent full. The habit focuses on a thoughtful, slower eating style. These secrets may add decades to life; so, stock cupboards with smaller plates and pay attention to fullness cues.
Reduced fat
Centenarian diets resemble recommendations given by the American Heart Association. Twenty-five to 35 percent of total calories come from fat. Centenarians living in Sardinia, Italy, eat fish, nuts and foods prepared with olive oil.The fat sources in these foods are high in monounsaturated and omega-3 fatty acids. Saturated fat in red meat, full-fat dairy products and butter is used sparingly, and all trans fat is avoided. Reducing dietary fat is good as long as lean protein intake is high, according to Erin Gaffney-Stomberg M.S., R.D., and a researcher at the University of Connecticut. Adequate protein intake preserves lean muscle mass and prevents bone loss. In the June 2009 issue of the "Journal of the American Geriatric Society" Gaffney-Stomberg and colleagues suggest older adults consume 1g to 1.2g protein per kg of body weight to maintain muscle and bone health.
Unprocessed foods
Many centenarians eat meals abundant in whole grains, fruits and vegetables each day. The plant-rich diet has a low glycemic load. This is a likely contributor to "decreased risk for heart disease and some cancers," according to Dr. D. Craig Willcox, primary investigator at Okinawa International University. Low glycemic foods do not trigger the rapid rises in blood sugar and insulin levels which promote weight gain, a precursor to chronic disease. Unprocessed foods are fiber-rich too, aiding gut regularity. Okinawa centenarians consume 1 to 2 cups of raw vegetables each day.
High antioxidant
One theory about aging links free radical cell damage to poor diet. Antioxidants are believed to help prevent damage. Vegetables grown in the volcanic soil of longevity "hot spots" around the world are rich in vitamin C, polyphenol, potassium and flavinoids. These compounds have some of the highest antioxidant activity. While most fruits and vegetables in American are not grown near volcanoes, antioxidant content is still good. Boost intake by purchasing tomatoes, peppers, spinach, apples, berries and melons from a local farmer's market.
Tea drinkers
Tea is a staple for centenarians in Japan and China. It is not unusual for tea lovers to consume four to six cups a day. There is no scientific consensus on how many cups of tea per day reap more health benefits. But, intakes above two cups are associated with fewer cognitive declines. A study published in the June 2010 issue of the "Journal of Nutrition, Health and Aging" found both black/oolong and green tea improve brain function in older adults. Enjoy a daily cup of tea with family or friends and toast a long life.
References
- "Clinical Intervention and Aging"; Dietary approaches that delay age-related diseases; Arthur V. Everitt, PhD. et al; March 1, 2006.
- "Indian Journal of Community Medicine"; Secret of eternal youth: Teaching from the centenarian hot spots; Badri N. Mishra PhD.; October 2009.
- "Journal of the American Geriatric Society"; Increasing dietary protein requirements in elderly for optimal muscle and bone health; Erin Gaffney-Stombergh MS, RD.et al; June 2009.
- "Journal of the American College of Nutrition"; The Okinawan diet: health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load; D.Craig Willcox MHSc., PhD.et al; August 28, 2009.
- "Journal Nutrition, Health and Aging"; Cognitive function and tea consumption in community dwelling older Chinese in Singapore; Li Feng PhD. et al; June 14, 2010.
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