The diet of people older than 100 years varies widely, from strict vegetarianism to a diet high in saturated fats, according to the Boston University School of Medicine's New England Centenarian Study. However, National Geographic explorer Dan Buettner, author of "Blue Zones: Lessons for Living Longer from the People Who Have Lived the Longest," has identified several commonalities among groups of centenarians, some of which are related to diet.
Geography
Scientists have identified five places in the world where inhabitants regularly reach the age of 100 while suffering a fraction the rates of degenerative diseases of the rest of the world. These areas, known as Blue Zones, include the area of Okinawa, Japan; the city of Loma Linda, California; the island of Sardinia, Italy; the Nicoya Peninsula of Costa Rica; and the island of Ikaria, Greece.
The Power9
Studying the lifestyles and diets of these regions, Buettner and his team of scientists identified nine common traits, which Buettner refers to as the Power9. Of the Power9, three relate to diet. Buettner discovered that centenarians usually consume a plant-based diet low in processed foods, and teach themselves to stop eating when they are only 80 percent full. They also regularly enjoy red wine in moderation.
Diet
Though some of the centenarians did eat meat, it was usually in moderation or only on special occasions. The American Journal of Clinical Nutrition reports that vegetarian subjects in the Loma Linda Seventh-Day Adventist study had a lower risk of diabetes, hypertension, obesity, cancer, heart disease and arthritis than nonvegetarians. Loma Linda vegetarians also ate fewer foods such as eggs and donuts than the nonvegetarian groups, and drank less coffee. Nuts also figured prominently into the Loma Linda centenarian diet.
The Okinawa Centenarian Study, conducted by doctors Bradley Wilcox, Craig Wilcox and Makoto Suzuki, revealed that Okinawans ate diets that are low in calories, emphasizing foods with a low glycemic index, good carbohydrates and healthful fats.
Expert Insight
Gary Fraser, lead author of the Loma Linda study, notes that dietary factors play a crucial role in both longevity and the risk of disease. However, it is difficult to say whether the Loma Linda vegetarians had a lower risk of death and disease because they did not eat meat, or because their diet included significantly more fruits and vegetables. He also notes that the participants did not necessarily consume a low-fat diet, but that they did avoid saturated fat.
Considerations
Diet is only one part of the equation in living a longer life. The other healthful habits shared by Blue Zone inhabitants include exercising regularly, knowing your purpose in life and having some sort of belief system. Blue Zone inhabitants all live relatively simple, stress-free lives in which family is a priority. Buettner notes that having a reason to get up in the morning and nurturing a healthy social network are equally important as diet in living a long and healthy life.
References
- Boston University School of Medicine: Why Study Centenarians? An Overview
- "Blue Zones: Lessons for Living Longer from the People Who Have Lived the Longest"; Dan Buettner; 2009
- Blue Zones: The Power9--Secrets to Living Longer, Better
- "American Journal of Clinical Nutrition"; Associations Between Diet and Cancer, Ischemic Heart Disease, and All-Cause Mortality in Non-Hispanic White California Seventh-Day Adventists; 1999
- Okinawa Centenarian Study--The Okinawa Diet Plan
