THE LONG LIFE RECIPE

It’s never too late to adopt these ancient secrets to good health and long lives

The quest for youthfulness and longevity is as old as the history of civilisation. The cultures that have achieved good health and long lives—Abkhasia (ancient Caucasus, USSR), Vilcabambans (Andes, South America), Hunza (Pakistan), Okinawa (Japan) and Crete (Greece)—have been objects of interest for researchers.

Okinawa is home to the world’s healthiest older population with the longest recorded life expectancies. Scientific studies and research have come up with amazing and similar conclusions. Besides genetic factors, longevity has been strongly linked to food and exercise habits. Low-calorie, healthy diets and high physical activity seem to be the secrets of their extended lifespans, with virtually no reported incidence of diseases like high blood pressure, heart disease, cancer, diabetes and other degenerative diseases such as rheumatism, osteoporosis, Alzheimer’s and vision problems. These people are also known to look youthful, be cheerful and full of zeal even late in life.

What are the dietary secrets that can lead to longevity? High intake of vegetables, fruits, whole grains, soy, fish and less fat along with healthy lifestyles seem to explain protection from diseases and increased lifespan. An Okinawan Cenetarian study reported that such people eat an average of seven servings of vegetables, seven servings of whole grains, two servings of soy products daily; fish, twice or thrice a week, and very little sugar or added fats. Their diets include little meat and no margarines, hydrogenated fats or trans fat.

Though the impact of nutritional intake begins early in life, it’s never too late to change. According to researchers, at 65 years, men and women in high-income countries, still have a life expectancy of 15 and 19 years respectively, and by the time they are 75 years old, they are still expected to live 9-11 years more. Studies demonstrate that lifestyle changes like diet modification, weight reduction, sodium and saturated fat restriction, smoking cessation can lead to healthier lives later on.

Here are some of the diet secrets of super-centenarians.
They ate in moderate but adequate amounts and did not binge.
They had more high-nutrient food.
They had meals rich in phyto-chemicals (antioxidants), vitamin B6, B12, folic acid, zinc, calcium, iron, chromium, vitamin D and E and omega-3 fats.
They ate good carbohydrates, good fat, high quality proteins and fibres.
Their diet included plenty of whole grains, fruits and vegetables.
They were largely dependent on fresh, seasonal and locally-grown foods.
Their protein sources included fish, soy, legumes like peas and beans, seeds, nuts, fermented milk products, buttermilk and fermented foods.
They used natural sources of fats like seeds, nuts, olives, fish and cold pressed oils.
They included functional foods like barley, oats, soy, garlic, onion, mushrooms, berries, yogurt, olives, flax, nuts, herbs and spices.
They included some form of probiotic foods (good bacteria) like kefir (fermented milk) and yogurt.
They included prebiotic foods (which promote growth of good bacteria) like whole grains, soy, vegetables, fruits and seeds.
They had little (if any) processed or refined foods, sugars, hydrogenated fats, preservatives and chemicals.
They ensured good sleep.
They ate in the company of others.
They occasionally indulged in confectionary, desserts, sweets and candies.
They ate regular meals, did not skip breakfasts and had early dinners.
They ate smaller, frequent meals.
They were physically active all their lives.
The thing to remember is that adopting these can fill your later years with vibrancy and vitality.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: “To be healthy should be the ultimate goal for all.”