German biologist and expert on healthy aging, Nina Ruge, examined the dietary habits of individuals residing in the so-called “Blue Zones”—areas where centenarians are most frequently found. The aif.ru publication provided a translation of the Focus article.
According to Ruge, the staple of long-lived people’s diets is largely plant-based. Vegetables, legumes, and fruits should form the core, with fish consumed in moderation a few times per week. The quantity of protein intake should be adjusted based on age.
Individuals under 65 are advised to moderately reduce their protein consumption, while those over that age should elevate the proportion of protein derived from dairy products and eggs. It is recommended to eliminate solid fats, processed foods, white bread, and sweets, favoring complex carbohydrates such as whole grains instead.
Furthermore, the specialist emphasizes that the manner of eating is as crucial as the content: restricting the “feeding window” to roughly a 10-hour span daily and eating twice a day with a small snack, rather than engaging in five small meals. This pattern may positively affect metabolic function and overall well-being.
Research physician Walter Longo, based on years of observation, concluded that for longevity, the emphasis should be less on adhering to trendy diets and more on selecting appropriate foods and establishing a consistent eating schedule.
He stated, “Nutrition is likely becoming one of—if not the—most significant factor impacting human health.”
Previously, experts noted that a glass of water in the morning stimulates metabolism, enhances digestive function, and aids in reducing hunger pangs throughout the day.
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