How to Eat to Live to 100, According to 8 of the World’s Oldest People
Living to 100 is a remarkable achievement, and many of the world’s oldest individuals attribute their longevity to not only genetics but also lifestyle choices, especially diet. Serafina Kenny, a 106-year-old woman from California, is one such example, offering insights on how her diet and habits contributed to her extended life. Her story, along with others from the world’s centenarians, provides valuable lessons on eating to live longer.
Eating a Plant-Based Diet
Many centenarians emphasize the importance of plant-based foods. Serafina Kenny, like many in the “Blue Zones”—areas where people live longer than average—eats a diet rich in vegetables, fruits, legumes, and whole grains. Studies on the Okinawans, one of the longest-living populations in the world, reveal that eating a plant-heavy diet promotes longevity by lowering the risk of heart disease and certain cancers.
Moderation and Portion Control
Most centenarians practice moderation in their eating habits. Serafina mentions that she avoids overeating and follows the principle of eating until she is about 80% full, a practice popularized by the Okinawans. This “Hara Hachi Bu” principle reduces calorie intake, which has been linked to a longer lifespan.
Healthy Fats and Proteins
While plant-based foods dominate their diets, longevity-focused individuals also incorporate healthy fats and lean proteins. Serafina includes olive oil, nuts, and fish in her meals—foods that are rich in heart-healthy omega-3 fatty acids. Research from Sardinia, Italy, where centenarians are common, supports the importance of these healthy fats in maintaining brain and heart health.
Natural, Whole Foods
One of the main reasons Serafina Kenny and other centenarians live longer is their focus on whole, unprocessed foods. Their diets are free from artificial sugars, preservatives, and overly processed ingredients. Natural foods such as beans, grains, and seasonal fruits provide essential vitamins, minerals, and antioxidants that fight inflammation and support the body’s repair mechanisms.
Social Eating
Eating with family and friends plays a central role in longevity. Serafina enjoys sharing meals with loved ones, and research shows that strong social connections are linked to longer lifespans. Meals become a social activity, contributing not just to physical nourishment but also emotional well-being.
Drinking Water and Herbal Teas
Centenarians often drink plenty of water throughout the day, staying hydrated for optimal health. Serafina also enjoys herbal teas, which are known for their antioxidants and calming properties. Staying hydrated supports the body’s natural detoxification processes and boosts metabolism.
In conclusion, to live to 100, like Serafina Kenny and many other centenarians, one must adopt a balanced, plant-centric diet, avoid overeating, and prioritize whole foods. By combining mindful eating with strong social ties and regular physical activity, these simple but effective habits could be the key to living a long, healthy life.
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