Discover The Secret To A Longer Life With The Blue Zones Diet

Switch Up Your Meal Habits

Breakfast is truly the most important meal of the day in Blue Zones, where the meal is the largest of the day while meals later in the day are much lighter. Eating earlier in the day might seem counterintuitive, but there’s actually some evidence that eating a healthy breakfast is one of the best things you can do for overall health. It sets you up for eating habits throughout the day, makes it easier to focus, and has been linked to maintaining a healthy weight. By contrast, skipping breakfast altogether or eating a breakfast with little nutritional value can make you sluggish and even impact your ability to think. So what do people in Blue Zones eat for breakfast? A traditional Okinawan breakfast may consist of miso soup, rice, seaweed, and natto, a fermented soybean dish with loads of protein, iron, zinc, and many other important nutrients. People in Nicoya are more likely to have protein-packed rice and beans with fresh fruit for breakfast.

Want To Reduce Your Carbon Footprint? The Blue Zones Diet Could Be a Perfect Fit

It turns out that the Blue Zones diet is not just good for the body; it may also be better for the Earth. The production of meat and dairy products makes up about 15 percent of all greenhouse gas emissions. The meat and dairy industries also contribute to a great deal of deforestation and other types of pollution. Eliminating or reducing meat and dairy consumption is a simple way to shrink your carbon footprint and do something good for the environment. Like other plant-based diets, the Blue Zones diet is more sustainable than meat- and dairy-based diets. While growing and processing fruits, vegetables, and other plant-based products do produce greenhouse emissions, it’s significantly less than from animal agriculture. One study found that more plant-based diets, including diets that include some dairy and seafood, can reduce greenhouse emissions by up to 80 percent.

Eat Your Way to a Better Night’s Sleep

Your diet can have a real impact on your sleep. At night, our brain releases a hormone called melatonin that makes us feel sleepy. Melatonin release is controlled by our natural sleep-wake cycle, which can be affected by things like diet. When this cycle is disrupted, falling and staying asleep can be hard. Although melatonin supplements can be used as sleep aids, some foods naturally contain melatonin that may help you sleep better. Many of those foods are part of the Blue Zones diet. For example, tart cherries are the single best food source of melatonin. Nuts and fatty fish are also high in melatonin. In addition to melatonin, foods that are rich in fiber and protein, including green leafy vegetables, fruits, nuts, and whole grains, can help you get a better night’s sleep.

Taking Care of Your Gut May Be the Key to Living Longer

There’s growing evidence that the way to good health may be through the gut. The bacteria and other microorganisms that live in our gut make up the gut microbiome. A diverse, healthy microbiome can help keep your immune system strong and support overall health. No two microbiomes are the same, but they all benefit from certain dietary choices. High-fiber foods like legumes and whole grains support the growth and survival of beneficial gut bacteria. Foods containing probiotics, including fermented food like yogurt, help keep your microbiome balanced. The polyphenols that abound in the diet are a source of food for gut bacteria. Spices like ginger and turmeric that are frequently used in Blue Zones support digestion and promote gut health, while added sugar, which is largely absent from the diet, can disrupt the microbiome.

Where Do We Find This Stuff? Here Are Our Sources:

The Blue Zones Diet: A Complete Scientific Guide

7 Blue Zone Foods to Include in Your Diet

Why People in “Blue Zones” Live Longer Than the Rest of the World

The Blue Zones Diet: What It Is & How It May Promote Longevity

The Blue Zone Diet: How Do The Longest-Living People Eat?

Blue Zones Diet: Food Secrets of the World’s Longest-Lived People