Diet + Food For Longevity

This post is all about longevity. How do we define it, what do we not control and what can we do to increase our life span? Is there a diet we can follow, or foods we can eat or avoid, or lifestyles we should emulate? Or should we return to older ways of living and eating?

UPDATE (April 2020): I found out that Blue Zones^® has changed hands and is now owned by Adventist Health, a religious-based (Seventh-day Adventist), nonprofit, integrated health system.

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Human Dreams of Immortality

The goal of living longer, or of being immortal, has been a wish of many people throughout recorded time. Over those eons, it has become a societal truth that humans appear to have a deep-seated fear of our own mortality.

• There are ancient, historical stories of emperors seeking and trying to become immortal (1).
• We introduced immortal characters into our various myths (2).
• Authors have various immortality-related fiction (and science fiction) stories (3, 4).
• Nowadays, there are also many scientific attempts to identify how to extend life genetically (5), biologically (6), and technically (7).

Personally, while I am not particularly afraid of dying, my aging goals are to live as long as I am able, but with both biological and mental health. So first, my inclination is to start by looking at the various diet and lifestyles of those communities that have many long-lived and active people that are 90+ in age.

Define Longevity

Longevity is often looked at in terms of how many years a human lives, where anything 100+ is seen as amazing. But living long and sick is not a goal of anyone, so let us all agree on this definition and its caveats.

• Longevity = a long life defined as 95 – 112 years of age, with both physical and mental health.
• Let us also agree up front that many things, we cannot control, affect our life and health, such as: climate, politics, economics, medical care, genetics, accidents, catastrophes, and gender.
• Finally, let us agree that there are a handful of conditions we can control, such as: eating, drinking, exercising, our social environment, our response to stress, etc.

For this post, although I will provide links and general comments on things we cannot immediately change, my focus is really on those conditions that we actually control, and can change for ourselves. So food and social habits are what I am after, for as NCBI quotes, the original meaning of the word for diet (diaita in Greek) does not just refer to food or eating, but to ways-of-living; or what now is termed “lifestyle”.

Non-Food Factors for Longevity

There are studies that show certain objective factors can be statistically identified as related to whether or not we will be one of those people who will live a long life. Of course this is not considering catastrophes (war, pandemics, accidents, etc.) which cannot be easily added to the calculation. Frankly, it shows what we all know. that the “haves” live longer and the “have nots” live shorter lives.

Politics

• Economics: In a general sense the higher Gross Domestic Product (GDP) per capita was observed in a longer life expectancy. i.e., one US Dollar (USD) increment in GDP per capita will increase in an average of life expectancy by 33 days. This means the richer the country the long its citizens live.
• Government: The type of government one lives under makes a difference. Partially socialist countries have the longer lived, while democratic counties are next in life spans.
• Environment: There is a relationship between a quality environment and longevity.
• Public Health Policies: Policies effect lives, for example, anti-smoking measures, clean water, food + drink labeling, tax on sugary drinks, seat belts, sanitation, immunization, gun laws, etc.

Biology and Genetics

• Genetics: ~25% of longevity is estimated to be determined by genetics, but which genes and how not well understood.
• Gender: In every society, it appears women outlive men.
• Biology: Obesity vs calorie restriction, nutrition

Societal Constructs

• Skin color: Asian Americans live the longest (86.3 years), Latinos (81.9 years), Whites (78.6 years), Native Americans (77.4 years), and African Americans (75.0 years).
• Education: The more educated, men or women, the longer lived.
• Income: Higher income translates to longer lives.

Psychology and Mindset

Optimism and responding less emotionally extreme, have been shown to increase life span (1) so here are what has been identified as steps to increase optimism.

• Learn to reframe difficult situations, focus on the positive
• Set reasonable, achievable daily goals
• Make time for a daily gratitude meditation
• Less extreme emotional reactivity
• Keep social relationships healthy and strong
• Learn to smile

Who Lives Long + Healthy

Blue Zones Diet and Lifestyles (1):

Revealed in 2008, Blue Zones^® communities could boast the most aged and active populations. Originally, these areas were identified via a demographic review of men who were 100+ age. Famously, five areas of the world were identified.

• Okinawa, Japan
• Icaria, Greece
• Sardinia, Italy
• Nicoya Peninsula, Costa Rica
• Loma Linda, California

NPR reports that the people living in these Blue Zones^®, move their bodies a lot. They have social circles that reinforce healthy behaviors. They take time to de-stress. They’re part of communities, often religious ones. And they’re committed to their families.

How is California’s on the List

When I first saw this list, my question was centered on why a California town was on this list. Interestingly, what I found was that the California Blue Zones^® had a lot of older Seventh-day Adventists.

• NextAvenue writes that technically, Loma Linda itself isn’t the real Blue Zone. It gets that label because about a third of its 24,196 residents are part of a close-knit community that values physical and mental habits helping them live long, healthy, vibrant lives. They are Seventh Day Adventists; more than 250 members of its church on the Loma Linda University campus are 90 or older; another 425 are 80 to 89. Members of that Protestant denomination typically don’t drink alcohol or smoke; they’re frequently vegan and favor nuts and they’re often energetic, upbeat and social.

Note the quote about “energetic, upbeat and social,” what this means is that this community is close knit with lots of church-related activities and community support and care. Some writers have even mentioned that the adherents of this religion seem to focus on community, compassion and cooperation as a lifestyle.

In terms of their diet, I turned to one of my regular health sites HealthLine, and they write that the Seventh Day Adventists diet:

• Emphasizes whole plant foods (nuts, legumes, fruits, vegetables, and grains).
• Discourages the consumption of animal products, and many members are ovo-lacto vegetarian or vegan.
  • Of those who eat some meat tend to stick to kosher, or “clean” meats as defined in the bible,
  • Of those who eat dairy, tend to consume only low fat dairy.
• Avoid caffeinated liquids like energy drinks, soda, coffee, and tea.
• Avoid alcoholic beverages, tobacco, and illegal drugs.

Mediterranean Diet and Lifestyle (2)

The Mediterranean diet, according to NCBI, originated in the ancient food cultures of civilizations that developed around the Mediterranean Basin. Identified in the 1960’s, and still recommended for overall health today, it is a diet that focuses on lifestyle, socializing with family and friends, as well as eating healthy. It was derived from the recognition that the people who lived around the Mediterranean Basin (such as Italy, Spain, and Greece) aged extremely well and had low incidences of heart disease.

Unfortunately, NCBI notes that globalization, importation of Western habits, changes in lifestyle and the environment specific to modern civilization have brought a heavy toll on the traditional Mediterranean diet. In other words, the healthy people picked up the unhealthy choices the USA has exported: fast food, faster speeds of change, more sitting, stress, and processed foods.

I have spent considerable time in Mediterranean countries, and always would up at a table with food and drink, and lots of new friends around to argue with, tell embellished stories to, and share songs. A great way to destress, and relax. Once, while visiting Greece, I wound up as a welcomed (honorary) member of the family at a dance, song, and laughter-filled wedding.

Additionally, I and others walked everywhere, especially in some areas where the width between buildings are too small to accommodate cars. Remember some of these cities were built thousands of years before modern transportation.

Okinawa Diet and Lifestyle (3):

In 1975, the combination of healthy lifestyle and traditional diet seemed to bring Okinawa residents both a long life and happiness. Their diet was shown to be low in calories, nutritionally dense, low in fat intake, and high in carbohydrates and fiber. Carbs were generally antioxidant-rich orange-yellow root vegetables, such as sweet potatoes, and green leafy vegetables. Protein is fish, seafood, and soy products. In addition, they cooked with herbs and medicinal plants, spices and vinegars, each of which also provide nutrients for the body.

Even the IrishTimes reports that as Okinawan women grow older, they flow through menopause naturally, avoid ovarian cancer and have fewer hip fractures. It’s all down to the amount of soy protein they eat – tofu, in other words.

Diet for Longevity

Pesco-Mediterranean Diet

In a recent (9/2020) scientific review of decades of diet research, and referencing over 56 articles or books, authors (James H. O’Keefe, Noel Torres-Acosta, Evan L. O’Keefe, Ibrahim M. Saeed, Carl J. Lavie, Sarah E. Smith, Emilio Ros) outlined why going Pesco-Mediterranean is currently considered the best for human health and longevity.

According to the research, the food this diet recommends supplies the vitamins and other nutrients critical to support heart and other organ health, the body’s biom, and other critical biological systems. Further, the approach to food supports not only brain health, but mental health as well.

• The recommended Pesco-Mediterranean diet predominantly consists of:
  • Plants + herbs + unrefined EVOO + vinegar (1)
    • For women, especially green, yellow and orange veggies (2)
  • Whole fruits
  • Nuts + legumes + seeds + pulses
  • Primarily fish + seafood
  • Occasional red wine
• Critically the study saw importance to limiting the times for eating
  • Daily, time-restricted eating (e.g., 6am to 6pm daily)
  • Fasting for 12 hours a day
  • Consume majority of calories at breakfast and lunch (2)

In term of health benefits, research data supports claims of this diet lowering the risk of heart disease, diabetes, cognitive decline, depression, and some cancers (breast + colorectal). The fasting can reduce inflammation and support longevity, although I am not sure anyone knows why. But research has shown that insulin and cortisol levels go down, and sleep improves, if you eat at least 4 hours before bedtime.

However, keep in mind even the authors state that this proposed diet is hypothetical and does not currently have any prospective and randomized studies to document its efficacy.

Plant Based Diet

Blue Zones^® recommendations are to eat until you are 80% full, or put another way, eat less calories (4). This is based on the Okinawa idea that we eat until we are no longer hungry, not till we feel full.

Those of us who eat in the USA have become used to very large, almost extreme portion sizes, and having our foods served on very large plates or oversized bowls. On top of that, we are taught from a young age to eat “everything on your plate,” which leads to the intake of too many calories.

The Blue Zones^® and other countries, eat less, eat more slowly and mindful, and treat mealtimes as social times. So between talking, eating, laughing, and drinking, food has time to settle and we may thus feel fuller, sooner.

Habits for Longevity

A 30-year Harvard University’s T.H. Chan School of Public Health study published in 2018 identified the top five habits we should be following. That is, if we want to live as long and as healthy as is possible for our individual bodies. Additionally, Blue Zones^® have a Power9 plan that details what they learned. Let us see what I can glean from these programs.

Humans are Pack Animals

We are biological animals with emotional needs. So to live a long healthy life, we need to have a purpose for living, be of service to others, interact with the natural world, love and be loved.

Keep in touch with your parents, children and relatives. As pack animals, interaction with people we know and love provides a purpose in life as we take care of one another. In fact, the act of service, helping them, asking them for help, can lesson stress because while you cannot fix the world, you can help improve the lives of your family or community.

Make a pack around you of special friends or animals that are there to support you and be supported by you. This can also be done by taking care of animals like dogs, cats, chickens, horses, etc. The friends and animals can help us improve our happiness and reduce our sense of loneliness.

De-stress Through Action + Mindfulness

Critical during this time of pandemic is to not fall into depression, lonliness or despair. Family and friends can make a difference to our emotional health, they can help soothe our feelings of loneliness caused by physical isolation. Remember physical isolation is not the same as social isolation; the later can kill.

De-stressing, during these times of political, economic, and medical crisis. is critical to our health and longevity. Take “forest showers” by walking in the woods, or gardening in your front or back yards are de-stressing actions.

Be responsible for someone or something. Pets provide ritual (feeding, walking, playing), makes us focus a while on taking care of them, and forces us into the “now”. For me cooking a dinner for me and my spouse can do the same thing, it provides a daily schedule, a place for creatively cooking, and allows me time to mindfully focusing on a task. Likewise my blog helps me too, I have weekly deadlines, work to do each day to create those posts, and have a sense of accomplishments each time I finish a post.

Move Daily

Now I am not talking about exercise in the sense of going to the gym. What I mean is walking, cleaning the house, gardening, walking the dogs; basically, moving the body rather than sitting all day.

• LiveScience writes, regular, moderate physical activity such as brisk walking can increase life expectancy by several years, even for people who are overweight, a new large study shows. While higher levels of activity were linked to even longer life expectancies, moderate activity was beneficial, according to the study of people ages 40 and older. The benefit of exercise was seen regardless of people’s weight, age, sex and health conditions such as heart disease and cancer.

I have to admit this is one of my issues. The work I do now, blogging, requires I sit to research and write my posts. I move daily to cook, to do some gardening, and once a week I take one of the dogs, Charlie, out for a ~2 mile walk on Campus. Every couple of weeks, I will go and shop at up to 3 stores, spending ~1.5 hours walking and standing. So even though on any given day I may sit for hours at a time, I do try to move.

Maintain Healthy Body Weight

I am not pushing particular BMI numbers or anything that measures weight; my interest is in “healthy” rather than ”body weight”. For instance, whatever I may weigh, I want to keep a healthy blood pressure, maintain the ability to kneel and get back up, be able to walk a mile without needing a recovery time, keeping my sense of balance, and my ability to go up and down stairs, etc.

Others, who do focus on weight point to the specific dangers of being overweight:

• NCBI reports that, excess body weight and adiposity cause insulin resistance, inflammation, and numerous other alterations in metabolic and hormonal factors that promote atherosclerosis, tumorigenesis, neurodegeneration, and aging. Studies in both animals and humans have demonstrated a beneficial role of dietary restriction and leanness in promoting health and longevity. Epidemiological studies have found strong direct associations between increasing body mass index (BMI) and risks of developing type 2 diabetes, cardiovascular disease, and several types of cancer.

However, this article and others mention that meta-analysis of the studies backing up the assertion above also point out that overweight people have a significantly lower overall mortality than normal-weight individuals. Nothing yet points out why this is the case, but common wisdom argues that a healthy weight is a key prevention of chronic diseases, thus promoting healthy aging.

Avoid smoking entirely (any smoking)

NIA (National Institute on Aging) writes about the benefits of quitting smoking.

• Breath easier with healthier lungs
• Have more energy with better blood circulation + heart health
• Improve smell and taste (3)
• Better sex (do not quote me on this)
• Better breath and teeth color
• Save those around you
• Longevity (CDC reports 1 out of 5 USA deaths are smoking related)

NHS writes that half of all long-term smokers die early from smoking-related diseases, including heart disease, lung cancer and chronic bronchitis. Men who quit smoking by the age of 30 add 10 years to their life. People who kick the habit at 60 add 3 years to their life. In other words, it’s never too late to benefit from stopping. Being smoke-free not only adds years to your life, but also greatly improves your chances of a disease-free, mobile, happier old age.

Consume <1 drink/day

Alcohol consumption, in excessive amounts, can reduce life expectancy. TurningPoint reports that a 2014 study on people with alcohol use disorder in Sweden, Finland, and Denmark showed that life expectancy was between 24 and 28 years shorter compared to the general population.

Many sites write that excessive alcohol consumption can lead to stroke, damage the heart, produce high blood pressure, cause cirrhosis of the liver, increase the likelihood of pancreatitis, or cancer of the liver, head, neck, colon, breast, and esophagus. All, of course, can lead to an early, and in many cases, unpleasant death.

But at the same time we know many people drink alcohol, and will not stop that habit. So the argument is, if you will not stop, at least limit the amount you drink. How much is considered “okay” varies by country, but no more than 1 per day (or less) is recommended by many.

(This does not mean you save up the drinks allowed — so do not plan on not drinking all week and then downing 7 drinks on Sunday!)

Solution: Return to Older Ways

Between reading about, or directly experiencing, these long lived communities myself, and reviewing scientific biological, genetics, and nutritional studies, I think all the studies to date, point us in a particular direction. A direction that in some ways, points backwards, to ways of my grandparents and great grandparents.

I am starting to think that perhaps, in our rush to modernity, humans have lost or forgotten the lessons of our own history, and have chosen to ignore the wisdom of older ways. Here are what I think we need to do to live long and active lives:

• Move our bodies, indoors and outdoors
• Enjoy family and friends and share love, kindness, and charity
• Interact with a supporting community and play, laugh, cry with them
• Identify a purpose, and challenge your brain
• Limit stress, alcohol, sugar, meats, and fats
• Eat in-season, colorful, nutritional, whole and organic foods
• Eat veggies and fruits, nuts and seeds, leaves and roots, herb and spices
• Drink water, tea, some coffee, and some wine

Okinawa

I have lived in Okinawa and can state that it’s equally important to all there that one be physically fit. That includes being actively physically and spiritually, and to surround your self with family and friends. Each day I would see older women walking to the market or fish mongers for food. They were always busy with daily life and were fully engaged with their community. They spent their day with purpose and had reasons for living.

Like older Japanese people, my grandparents and great grandparents worked hard and mindful.

• They knew how to use herbs, spices, and tinctures to support health.
• They stocked their pantries with foods they physically grew and processed.
• They gathered to work building houses, making quilts, canning, etc.
• When required, they took care when community members were sick, celebrated births and mourned deaths. They felt they had a place and responsibility to one another.
• They were closer to the natural world, and had a clearer feeling for the natural cycle of life and seasons. Which means they were mindful of what to do, when, and how.

Loma Linda

Like the California community, my grandparents and great grand parents lived in a tight knit community tied by language, religion, culture, geography, and necessity.

• Through community (Oberammergau village), religion (Catholic in Southern Germany), or ethnicity (Bavarians), they knew their place in the world. For instance, religion was a required source of community, and in fact there were family named plaques on the local church pews to help reinforce belonging and your place in the community.
• They lived in farming communities. This means everyone worked, everyday, and extra hard during key planting and harvesting times. Their role on the farm was important and critical to family and community health.
• They grew or raised whatever they ate, or bartered with neighbors. At that time, fertilizer was natural and organic, not synthetic.
• People shared seeds and plants, they were not owned by companies.
• Items like salt and sugar were high valued foods stuff, and were used sparingly.
• Although electricity was invented in 1800, it was not widespread in Germany until 1920. So, with limited sunlight, people were more mindful of the daily decisions they made as to which chores to complete. Stress was there, but was not constant. Politics, unlike now, were not constantly on their minds.

Mediterranean

Like their Mediterranean neighbors, my grand parents and great grand parents were not divorced from the alpine seasons, they were close to the land and their food, and had both purpose and a place in their community.

• They walked everywhere, or rode an animal to get to destinations. In 1901,Wikipedia notes that Germany was producing ~900 cars a year, so it was a while before it arrived in the village. I have a photo of my Oma with the villages first car, in ~1920.
• Any processed food, like sauerkraut, was processed by their own hands. They made their own pasta, breads, butter, and cheese.
• They grew or foraged for their herbs, processed their own local herbs and spices, dried or fermented their own food.
• They ate ”in season” foods.
• When dinner was called, everyone arrived, sat around the table and shared food and stories of the day.

Conclusion

We are living in unusual times: an ongoing deadly pandemic, very hard economic times, massive food insecurity, brutal weather from climate change, all magnified by absolutely weird politics. The idea of living an idyllic life, free from stress, filled with community and family ties, seems way off in the distance.

But this might just be the right time to clear the clutter of life (literally and figuratively). This may be the time to be aware and choosy on what we eat and drink. It may be the time to reconnect with family while keeping friends close to our heart. It may be a time to think about returning to some older ways, as I mentioned at the start of this post: gardening, walking, looking after a pet, meditating, laughing with friends, and surrounding ourselves with loving family and friends.

—Patty

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NOTICE: Blue Zones^® is a trademark of Blue Zones, LLC, and reflects the lifestyle and the environment of the world’s longest-lived people. I refer to them without intent to violate any copyright.