A nutritionist talks about what centenarians eat and how they maintain their health

welcome to ask a nutritionistis a series where Yahoo Canada digs into food trends and common nutrition questions with registered dietitian Abby Sharp.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified health professional before engaging in any physical activity or making any changes to your diet, medications, or lifestyle.

As life expectancy declines again in Canada in 2023, the pursuit of longevity and healthy aging is more important than ever. Canadians, like many other people around the world, are becoming increasingly interested in understanding the secret to living longer and healthier lives.

One approach that's gaining traction is studying blue zones, or areas where it's common for people to live to be over 100 years old. But what makes these zones so unique? And how does lifestyle affect aging? Hear from registered dietitian Abby Sharp on how we can apply the wisdom of the Blue Zones to our own lives. I was given advice on how to implement it.

Here's what you need to know:

What are Blue Zones?

Blue zones are areas with high concentrations of centenarians, people over 100 years old who have exceeded the world's average lifespan.

These areas include locations such as:

These regions are characterized not only by the longevity of their residents, but also by their lifestyle. “These zones represent a combination of factors such as a plant-rich diet, regular physical activity, strong social connections, a sense of purpose, and effective stress management techniques,” Sharp explained.

The Blue Zones have nine lifestyle pillars, and Sharp emphasized the importance of implementing five of them. These include:

1. move naturally: Physical activity is seamlessly integrated into daily life through activities such as walking, gardening, and housework. Centenarians regularly engage in low-intensity exercise without resorting to formal gym training or structured exercise programs.

2. the purpose: Blue Zone centenarians have a strong sense of purpose and reason for getting up in the morning. This purpose often comes from family, work, or community involvement.

3. Stress management or downshifting: Effective stress management techniques are prioritized and emphasis is placed on finding ways to relax. This may include activities such as taking a nap, spending time with loved ones, or participating in religious or spiritual practices.

4. “80% rule”: Centenarians typically follow the “80% rule” and practice moderation in their diet. They eat until they are about 80% full and avoid overeating.

5. plant-rich diet: Blue Zone diets are primarily plant-based and rich in fruits, vegetables, whole grains, legumes, and nuts. Animal foods are consumed in moderation, and red meat is rarely consumed.

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What do centenarians eat?

Central to the lifestyle of Blue Zones centenarians is their eating patterns.

“Their diets are primarily plant-based, focusing on fruits, vegetables, whole grains, legumes, nuts, and seeds, all of which are rich in important fibre, vitamins, minerals, and antioxidants. “We know this is associated with a lower risk of infectious diseases, including chronic diseases such as heart disease, cancer and obesity,” Sharp explained.

Although not strictly vegetarian, their diet is characterized by minimizing red meat and focusing on healthy fats found in olive oil and nuts. Additionally, their diets are characterized by minimal processing and an abundance of fresh ingredients, contributing to a reduced risk of chronic diseases such as heart disease and cancer.

“Unlike the typical Western diet, which reduces intake of heavily processed meat and sugar, the emphasis is on a minimally processed, whole food diet.”

What else contributes to longevity?

In addition to dietary choices, Sharp emphasized physical activity and social connections as important lifestyle factors in the Blue Zones.

“Instead of doing structured exercise like in North America, typically [physical activity] It's just part of their daily routine. They are moving more naturally through walking more, commuting to work, traveling to the market, gardening, farming, etc.,” she asserted.

Social engagement and prioritizing family, friends, and relationships are “very strong indicators of overall well-being and longevity,” Sharp added. Part of this is the strong cultural practices in Blue Zones. “There are usually more rituals involved, such as the intake and preparation of food, or the celebration of life milestones and communal gatherings.”

Environmental factors are also important. People in Blue Zones are generally surrounded by more nature and have more access to green spaces.

How can I live like a centenarian?

According to Sharp, it's possible for people outside of the Blue Zones to adopt a centenarian mindset.

When it comes to diet, making small changes to your daily diet can make a big difference. “Prioritize whole foods, practice mindful eating, cook at home, limit processed foods and added sugars, consume alcohol in moderation, stay hydrated, and be flexible and varied in your diet.” Embrace your sexuality,” she advised.

Sharp added that it's important to “invest in the act of meal preparation as an act of self-care and relaxation.”

Adding “unstructured activities” to interact with nature can be as simple as parking further away from the door, taking the stairs more often, or taking a phone call outdoors.

Sharp also emphasized the importance of cultivating gratitude and enjoyment during mealtimes. “Approaching food with gratitude and sharing it with loved ones is a powerful way to foster health and well-being, no matter where you live.”

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