Based on the work of Dan Buettner and work in the “Blue Zones” in places like Okinawa, Japan, we have learned a lot about engaging our longevity genes by eating a “longevity diet”.
No two people are exactly alike and there simply is no “best” diet for older adults and seniors. And, while they certainly have individual dietary needs, we are also all similar enough that there exists wide-ranging similarities in what should be consumed later in life to maximize health and lifespan.
Okinawans from Japan as well as people from Nicoya, Costa Rica and Sardinia, Italy have some very important things in common. They live long, with many passing up their 100th year, and they eat similar fresh foods. Their longevity diets are mainly plant-based, consisting of vegetable roots (sweet potatoes, pumpkin, bell peppers), yellow and orange vegetables like squash and carrots, cabbage, and soy-based vegetables like edamame. They also consume some grains including rice and noodles in small portions, teas and spices (turmeric).
What they eat is possibly as important as what they don’t. Okinawans as a people, do not consume much red meat at all and consider it more of a garnish. They do eat seafood, mainly whitefish. They avoid processed meats like bacon and sausage and processed foods including sugar, cooking oils and cereals.
Why would such a diet benefit older adults and seniors? The longevity diet is associated with lots of good outcomes and it’s never too late to start eating better. It’s good for heart and brain health. It’s also rich in antioxidants, so it can be considered an anti-cancer diet. Ultimately, the longevity diet can add both quality and years to an individual’s life.