Longevity has become a topic of interest with many researchers exploring areas around the world that have unusually high concentrations of centenarians. These are called "Blue Zones", the most famous being the Greek island of Ikaria.
Of course, not everyone in any given place lives a long life, and no set of behaviours can guarantee someone will make it past 100. But healthier communities tend to have healthier people.
Here are some of the things these people have in common, which we can learn from:
• they have cheap, easily accessible produce, and eat plenty of fruits and vegetables
• their kitchens are set up so it’s easier to make healthy food
• they have plant-based diets, often high in complex carbohydrates and beans.
This is interesting considering New Zealand has one of the highest red meat intakes and also one of the highest bowel cancer rates in the world
• they do not overeat. Okinawas say "Hara hachi bu", which means "belly 80% full". Maintaining a healthy weight is paramount to good health
• they drink 4-5 cups of green tea a day. This is the basic drink of choice for the long-lived people of Bama, China and Okinawa, Japan
• they walk more often because their communities are pedestrian-friendly
• they don’t lead sedentary lives. They do regular movement, for about 20 minutes a day.
Incidentally, engagement in pleasurable, productive activities has been associated with lower levels of C-Reactive Protein (CRP), an inflammatory marker in the body. Volunteering, especially in older age, is thought to be beneficial
• they undertake tasks that could be done with a machine by hand, such as chopping wood, gardening, and cleaning
• there is a sense of community.
Close family networks or a sense of belonging in a group has been shown to improve mental wellbeing, whereas social isolation has been shown to do the opposite as well as increase blood pressure.
Below is a recipe for some healthy truffles, which would be a nourishing afternoon treat, paired with a cup of green tea.
(Green tea is best with 80degC water added, not 100degC as boiling water destroys some of the antioxidants and draws out bitter tannins).
Hazelnut truffles
Ingredients
1 cups hazelnuts, soaked for at least 2 hours, then rinsed
8 medjool dates, pitted
¼ cup raw cacao powder (or cocoa powder), plus extra for rolling
1 vanilla pod, split and scraped (or a dash of vanilla extract)
60ml (¼ cup) maple syrup
60ml (¼ cup) coconut oil, melted
pinch of salt flakes
Method
Put everything into a food processor and blitz until well combined and the mixture begins to stick.
Use damp hands to roll the mixture into balls. Then roll in cacao powder. Pop into an air-tight container and store in the fridge or freezer.
These are a delicious chewy treat when taken straight from the freezer.
Limit to 1-2 as a treat.
