Riya Baibhawi

Diet Lessons From Blue Zones For Longer, Healthier Life

Plant based diet

Blue Zones—regions known for their high populations of centenarians—offer remarkable insights into healthy living and longevity. A significant commonality among these areas is a diet that is about 95% plant-based. While meat is consumed occasionally, it is limited to about five times a month. Studies show that avoiding red and processed meats may reduce risks of heart disease, cancer, and premature death, indicating a clear health benefit from this plant-centered approach.

Key foods in Blue Zone diets include vegetables, legumes, whole grains, and nuts. Vegetables provide essential fiber, vitamins, and minerals, with five daily servings lowering heart disease, cancer, and mortality risks. Legumes like beans, peas, and lentils are high in protein and fiber, which are linked to reduced mortality. Whole grains, another fiber-rich staple, can help lower blood pressure and decrease risks of colorectal cancer and heart-related deaths. Nuts contribute protein, fiber, and healthy fats, and they may even help manage metabolic syndrome, a condition that can lead to heart disease and diabetes.

In some <span>Blue Zones</span>, fish is consumed regularly, supplying omega-3 fatty acids essential for brain and heart health. Another noteworthy practice among Blue Zone populations is calorie restriction, which has been linked to longevity. In <span>Okinawa</span>, locals historically consumed fewer calories than their bodies required, likely contributing to their extended lifespan. This practice, called the "80% rule," involves eating until 80% full, which may prevent overeating and promote a healthy weight.

Moderate alcohol intake, especially red wine, is also common in Blue Zones. Red wine contains antioxidants that protect cells from aging-related damage, and some studies suggest it may lower mortality risk when consumed in moderation. However, excessive consumption negates these benefits and increases health risks.

Exercise in these regions is seamlessly integrated into daily life through activities like walking, gardening, and household chores rather than structured workouts. Studies have shown that regular movement, even in small amounts, contributes to reduced cancer, heart disease, and overall mortality risks.

Blue Zone residents prioritize adequate sleep, often taking short naps to avoid over-exertion. Additionally, many maintain strong social ties and a sense of purpose, both of which have been associated with improved mental health and longevity. Together, these lifestyle practices offer a compelling blueprint for healthier, longer living. By embracing these habits, individuals worldwide can adopt elements of the Blue Zone lifestyle for lasting health benefits.

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Blue Zones

okinawa

grain

whole wheat

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Blue Zones—regions known for their high populations of centenarians—offer remarkable insights into healthy living and longevity. A significant commonality among these areas is a diet that is about 95% plant-based. While meat is consumed occasionally, it is limited to about five times a month. Studies show that avoiding red and processed meats may reduce risks of heart disease, cancer, and premature death, indicating a clear health benefit from this plant-centered approach.Key foods in Blue Zone diets include vegetables, legumes, whole grains, and nuts. Vegetables provide essential fiber, vitamins, and minerals, with five daily servings lowering heart disease, cancer, and mortality risks. Legumes like beans, peas, and lentils are high in protein and fiber, which are linked to reduced mortality. Whole grains, another fiber-rich staple, can help lower blood pressure and decrease risks of colorectal cancer and heart-related deaths. Nuts contribute protein, fiber, and healthy fats, and they may even help manage metabolic syndrome, a condition that can lead to heart disease and diabetes.In some Blue Zones, fish is consumed regularly, supplying omega-3 fatty acids essential for brain and heart health. Another noteworthy practice among Blue Zone populations is calorie restriction, which has been linked to longevity. In Okinawa, locals historically consumed fewer calories than their bodies required, likely contributing to their extended lifespan. This practice, called the "80% rule," involves eating until 80% full, which may prevent overeating and promote a healthy weight.Moderate alcohol intake, especially red wine, is also common in Blue Zones. Red wine contains antioxidants that protect cells from aging-related damage, and some studies suggest it may lower mortality risk when consumed in moderation. However, excessive consumption negates these benefits and increases health risks.Exercise in these regions is seamlessly integrated into daily life through activities like walking, gardening, and household chores rather than structured workouts. Studies have shown that regular movement, even in small amounts, contributes to reduced cancer, heart disease, and overall mortality risks.Blue Zone residents prioritize adequate sleep, often taking short naps to avoid over-exertion. Additionally, many maintain strong social ties and a sense of purpose, both of which have been associated with improved mental health and longevity. Together, these lifestyle practices offer a compelling blueprint for healthier, longer living. By embracing these habits, individuals worldwide can adopt elements of the Blue Zone lifestyle for lasting health benefits.

diet lessons from blue zones for longer, healthier life

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Organized by the World Gastroenterology Organisation (WGO), the World Digestive Health Day is celebrated annually on May 29 to raise global awareness about the importance of a healthy digestive system. 

This day is also a reminder that a healthy digestive system is essential for overall health and quality of life. This was launched by the World Health Organization (WHO) in 2004 to mark the 45th anniversary of the organization. 

As we observe the World Digestive Health Day, we spoke to Dr Ankur Jain, who is a senior consultant and unit head of gastroenterology, hepatology &amp; endoscopy at Max Super Speciality Hospital, Dwarka about how digestive health impacts differently for women and what must be kept in mind to ensure a healthy lifestyle. 

<h4>Milk, Digestion, PCOS, and Hormones</h4>

While in conversation, a question that one cannot look away from when it comes to digestive health is whether dairy consumption is good for your gut. Especially when it comes to women, many studies have provided that women who have PCOS may actually be at an disadvantage if they consume dairy products. While many other studies, including a 1981 published study in the American Journal of Clinical <span>Nutrition</span> highlighted the rates of <span>lactose intolerance</span> in Indians. More and more studies have suggested that South Asians, regardless of their genders are in fact lactose intolerant. In such case, what must be done with dairy consumption?

Dr Jain explains that milk is not inherently harmful, but for some women—especially those with PCOS—it may exacerbate inflammation or hormonal imbalances. Additionally, many South Asian women are lactose intolerant, which can cause bloating, gas, and discomfort. "That said, milk is not the only source of calcium," he says. "Leafy greens like kale and spinach, sesame seeds, tofu, almonds, and fortified plant-based milks (like almond, soy, or oat) are excellent dairy-free alternatives rich in calcium and other vital nutrients."

While he also agrees that lactose intolerance is highly prevalent in South Asia, yet dairy has held a revered place in Indian culture for centuries, especially in the form of fermented products like curd, paneer, and ghee, which are often easier to digest. "Western influence likely reinforced the idea of milk as a daily dietary essential, especially in post-colonial nutrition guidelines. Today, we need a more nuanced view: dairy can be part of a healthy diet if well tolerated, but it's not indispensable," he says. 

When asked why women often experience more digestive issues like bloating, constipation or IBS-like symptoms during hormonal changes he says, "hormones like estrogen and progesterone have a direct impact on gut motility and sensitivity. During menstruation or menopause, fluctuations can slow digestion, leading to bloating or constipation. During pregnancy, rising progesterone levels relax the gut, compounding these issues."

So, what can be done? "Staying hydrated, eating fiber-rich foods, engaging in regular movement, and managing stress are all natural ways to support gut health during these times. Herbal teas like peppermint or ginger can also soothe digestive discomfort," he says.

<h4>Probiotics - A Buzzword Or More?</h4>

Probiotics aren’t a one-size-fits-all solution, the doctor notes. "For women with diagnosed conditions like IBS, recurrent UTIs, or after antibiotic use, probiotics can be beneficial," explains Dr Jain.

However, for otherwise healthy women, he advises for a balanced diet rich in prebiotics—like garlic, onions, and oats—can be just as effective in supporting a healthy microbiome. If choosing a probiotic, look for strains backed by clinical research (like Lactobacillus rhamnosus or Bifidobacterium infantis) and products that guarantee live cultures at the time of consumption.

Processed foods high in sugar, refined oils, and preservatives are among the biggest health culprits, notes Dr Jain. "Even frequent use of artificial sweeteners and excessive caffeine can disturb gut flora," he says.

"On the flip side, everyday habits like chewing food slowly, eating meals at regular times, getting enough sleep, and managing stress are often overlooked but incredibly powerful in supporting gut health. Fermented foods like homemade curd or kanji, when well tolerated, can also act as natural probiotics."

world digestive day

PCOS and dairy

nutrition

world digestive day 2025

women and digesiton

dairy and digestion

lactose intolerance

women's health

Organized by the World Gastroenterology Organisation (WGO), the World Digestive Health Day is celebrated annually on May 29 to raise global awareness about the importance of a healthy digestive system. This day is also a reminder that a healthy digestive system is essential for overall health and quality of life. This was launched by the World Health Organization (WHO) in 2004 to mark the 45th anniversary of the organization. As we observe the World Digestive Health Day, we spoke to Dr Ankur Jain, who is a senior consultant and unit head of gastroenterology, hepatology & endoscopy at Max Super Speciality Hospital, Dwarka about how digestive health impacts differently for women and what must be kept in mind to ensure a healthy lifestyle. Milk, Digestion, PCOS, and HormonesWhile in conversation, a question that one cannot look away from when it comes to digestive health is whether dairy consumption is good for your gut. Especially when it comes to women, many studies have provided that women who have PCOS may actually be at an disadvantage if they consume dairy products. While many other studies, including a 1981 published study in the American Journal of Clinical Nutrition highlighted the rates of lactose intolerance in Indians. More and more studies have suggested that South Asians, regardless of their genders are in fact lactose intolerant. In such case, what must be done with dairy consumption?Dr Jain explains that milk is not inherently harmful, but for some women—especially those with PCOS—it may exacerbate inflammation or hormonal imbalances. Additionally, many South Asian women are lactose intolerant, which can cause bloating, gas, and discomfort. "That said, milk is not the only source of calcium," he says. "Leafy greens like kale and spinach, sesame seeds, tofu, almonds, and fortified plant-based milks (like almond, soy, or oat) are excellent dairy-free alternatives rich in calcium and other vital nutrients."While he also agrees that lactose intolerance is highly prevalent in South Asia, yet dairy has held a revered place in Indian culture for centuries, especially in the form of fermented products like curd, paneer, and ghee, which are often easier to digest. "Western influence likely reinforced the idea of milk as a daily dietary essential, especially in post-colonial nutrition guidelines. Today, we need a more nuanced view: dairy can be part of a healthy diet if well tolerated, but it's not indispensable," he says. When asked why women often experience more digestive issues like bloating, constipation or IBS-like symptoms during hormonal changes he says, "hormones like estrogen and progesterone have a direct impact on gut motility and sensitivity. During menstruation or menopause, fluctuations can slow digestion, leading to bloating or constipation. During pregnancy, rising progesterone levels relax the gut, compounding these issues."So, what can be done? "Staying hydrated, eating fiber-rich foods, engaging in regular movement, and managing stress are all natural ways to support gut health during these times. Herbal teas like peppermint or ginger can also soothe digestive discomfort," he says.Probiotics - A Buzzword Or More?Probiotics aren’t a one-size-fits-all solution, the doctor notes. "For women with diagnosed conditions like IBS, recurrent UTIs, or after antibiotic use, probiotics can be beneficial," explains Dr Jain.However, for otherwise healthy women, he advises for a balanced diet rich in prebiotics—like garlic, onions, and oats—can be just as effective in supporting a healthy microbiome. If choosing a probiotic, look for strains backed by clinical research (like Lactobacillus rhamnosus or Bifidobacterium infantis) and products that guarantee live cultures at the time of consumption.A Healthy Diet Is The KeyProcessed foods high in sugar, refined oils, and preservatives are among the biggest health culprits, notes Dr Jain. "Even frequent use of artificial sweeteners and excessive caffeine can disturb gut flora," he says."On the flip side, everyday habits like chewing food slowly, eating meals at regular times, getting enough sleep, and managing stress are often overlooked but incredibly powerful in supporting gut health. Fermented foods like homemade curd or kanji, when well tolerated, can also act as natural probiotics."

world digestive day 2025: things you need to know about women and digestive health

Aarushi Bhadury

Fuel or Fluff? Here's What Peanut Butter Really Does For Your Muscle

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Fruits are one of the best additions to one's diet. They are rich in fiber and come in various flavors, some of which are so loved, they are incorporated in popular desserts. If you feel your <span>digestive health</span> declining but are struggling to increase your fiber intake, try adding more raw fruits and vegetables to your meals. When you eat a diet that lacks fiber, you could be at risk for conditions like bloating, weight gain, impacted gut health as well as constipation. 

Constipation is a common issue that affects most people at some point in their lives, regardless of age or gender. While about 16 out of 100 people experience it generally, this number jumps to 33 out of 100 for those over 60. Even healthy eaters can face constipation due to factors like medications or other health conditions. So, it's wise for everyone to know quick ways to find relief. 

<h2>Dried Strawberries &amp; Their Role In Digestive Health </h2>

While many foods offer constipation relief, one delicious and unexpected low-carb option is oven-dried strawberries. Dried fruits in general are packed with antioxidants and fiber, which are crucial for keeping your digestive system regular. 

According to Johns Hopkins Medicine, many fruits and vegetables, strawberries contain sorbitol and insoluble fiber. Sorbitol doesn't break down during digestion, prompting your body to move it through the colon. Insoluble fiber adds bulk to your stool, helping it pass through your digestive tract more easily. Together, sorbitol and insoluble fiber create a powerful combination for promoting bowel movements. 

You might wonder why dried fruit is more effective than fresh. The answer lies in concentrated fiber. When fruit is dried, the water is removed, but the fiber remains. This means that for the same weight, dried fruit contains about 3.5 times more fiber and vitamins than fresh fruit, making it a more potent option for relief. 

<h2><span rel="noindex">Healthy Ways To Enjoy</span> Strawberries </h2>

Strawberries are not only delicious but also packed with health benefits. While they're often enjoyed with rich creams or sugary toppings, there are many simple and healthy ways to savor these sweet berries. Here are some ways you can incorporate these into your diet, according to the <span>British Heart Foundation</span>. 

<h4>Fresh <span rel="noindex">Strawberry</span> Scones </h4>

Make your scones healthier by adding fresh strawberries for moisture and flavor. Use wholemeal flour for extra fiber. Swap butter for olive or sunflower spread to reduce unhealthy fats. These changes make delicious scones a better treat for you!

Enjoy strawberries with a creamy, healthy dip! Just dunk them in low-fat yogurt or fat-free fromage frais. It's a simple way to add a smooth, tangy coating to your sweet strawberries for a delightful and guilt-free snack. 

Create your own yummy strawberry jelly! Use fresh whole or pureed strawberries with gelatin (or a vegetarian option like agar). Follow the gelatin packet for the right amount to set your fruit and juices. It's a fresh, fruity dessert. 

Try adding a little black pepper to your strawberries. It surprisingly enhances their natural sweetness and adds a touch of spice without needing extra sugar. This simple trick makes the flavor pop in a unique and healthy way. 

Simply enjoy plain, in-season strawberries. They're naturally sweet and flavorful, no heavy cream needed! Try mixing different varieties to discover their amazing range of tastes. Appreciate their pure, delicious goodness, just as they are. 

Diet & Nutrition

strawberry scones make

healthy ways to enjoy

strawberry

british heart foundation

Low-Calorie Fruit

Digestive Health

Fruit For Better Digestive Health

Fruits are one of the best additions to one's diet. They are rich in fiber and come in various flavors, some of which are so loved, they are incorporated in popular desserts. If you feel your digestive health declining but are struggling to increase your fiber intake, try adding more raw fruits and vegetables to your meals. When you eat a diet that lacks fiber, you could be at risk for conditions like bloating, weight gain, impacted gut health as well as constipation. Constipation is a common issue that affects most people at some point in their lives, regardless of age or gender. While about 16 out of 100 people experience it generally, this number jumps to 33 out of 100 for those over 60. Even healthy eaters can face constipation due to factors like medications or other health conditions. So, it's wise for everyone to know quick ways to find relief. Dried Strawberries & Their Role In Digestive Health While many foods offer constipation relief, one delicious and unexpected low-carb option is oven-dried strawberries. Dried fruits in general are packed with antioxidants and fiber, which are crucial for keeping your digestive system regular. According to Johns Hopkins Medicine, many fruits and vegetables, strawberries contain sorbitol and insoluble fiber. Sorbitol doesn't break down during digestion, prompting your body to move it through the colon. Insoluble fiber adds bulk to your stool, helping it pass through your digestive tract more easily. Together, sorbitol and insoluble fiber create a powerful combination for promoting bowel movements. You might wonder why dried fruit is more effective than fresh. The answer lies in concentrated fiber. When fruit is dried, the water is removed, but the fiber remains. This means that for the same weight, dried fruit contains about 3.5 times more fiber and vitamins than fresh fruit, making it a more potent option for relief. Healthy Ways To Enjoy Strawberries Strawberries are not only delicious but also packed with health benefits. While they're often enjoyed with rich creams or sugary toppings, there are many simple and healthy ways to savor these sweet berries. Here are some ways you can incorporate these into your diet, according to the British Heart Foundation. Fresh Strawberry Scones Make your scones healthier by adding fresh strawberries for moisture and flavor. Use wholemeal flour for extra fiber. Swap butter for olive or sunflower spread to reduce unhealthy fats. These changes make delicious scones a better treat for you!Creamy Dip Enjoy strawberries with a creamy, healthy dip! Just dunk them in low-fat yogurt or fat-free fromage frais. It's a simple way to add a smooth, tangy coating to your sweet strawberries for a delightful and guilt-free snack. Home-Made Jelly Create your own yummy strawberry jelly! Use fresh whole or pureed strawberries with gelatin (or a vegetarian option like agar). Follow the gelatin packet for the right amount to set your fruit and juices. It's a fresh, fruity dessert. With Black Pepper Try adding a little black pepper to your strawberries. It surprisingly enhances their natural sweetness and adds a touch of spice without needing extra sugar. This simple trick makes the flavor pop in a unique and healthy way. Au Naturel Simply enjoy plain, in-season strawberries. They're naturally sweet and flavorful, no heavy cream needed! Try mixing different varieties to discover their amazing range of tastes. Appreciate their pure, delicious goodness, just as they are.  

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If you find yourself at that in-between moment when it’s not quite time for a meal but hunger pangs are creeping in, <span>peanut butter</span> is a go-to option that can satisfy your cravings. Whether you enjoy it spread on toast, dunked with apple slices, or simply by the spoonful, peanut butter offers a convenient and delicious way to snack. However, it’s important to keep a few guidelines in mind to ensure you’re making the healthiest choice.

<h2>Why Should You Eat Peanut Butter?</h2>

Peanut Butter is a nutrient-dense source of energy that provides several health benefits. Fitness expert Avery Zenker, R.D., told Men's Health that peanut butter is rich in healthy unsaturated fats, protein, and fiber. Additionally, it contains essential vitamins and minerals, including magnesium, vitamin E, niacin (vitamin B3), and zinc.

<strong>ALSO READ: </strong><a href="https://www.healthandme.com/ayurveda/ayurvedic-remedies-you-can-make-at-home-for-stomachache-article-151731799" data-type="tilCustomLink">Ayurvedic Remedies You Can Make At Home For Stomach Ache</a>

One of the standout nutrients in peanut butter is fat, which makes up about 55 grams per 100 grams. While fat often gets a bad reputation, the unsaturated fats found in peanut butter can contribute positively to heart health when consumed in moderation. In fact, it’s an excellent source of vitamin B3, providing 89% of the recommended daily value. This vitamin is crucial for metabolism and DNA repair, making it an essential component of your diet.

Peanut butter is also notable for its vitamin E content, offering 60% of the recommended daily value per serving. Vitamin E acts as a powerful antioxidant, helping to stabilize free radicals and minimize oxidative damage in the body. It plays a vital role in supporting the immune system, protecting against infectious agents, and promoting overall health.

Beyond these key nutrients, peanut butter contains magnesium, which is essential for healthy nerve, blood, and bone function. It also provides phosphorus, which helps cells operate effectively, and zinc, which supports immune function. Additionally, niacin aids digestion, while vitamin B6 is involved in numerous bodily processes.

<h2>Can Peanut Butter Help Your Gain Muscle?</h2>

According to experts, any man who is looking to bulk up, should benefit immensely from the consumption of peanut butter, however it may not be the most efficient option.

Two tablespoons of peanut butter have eight grams of protein, and about 190 calories. A typical protein bar has about 200 calories, and 20 grams of protein, according to Men's Health. On the contrary, peanut butter can also help you lose weight, as long as you use it right. This is because eating a spoonful or two of peanut butter can help you stave off hunger and contribute to you consuming fewer calories later.

However, word of caution. According to nutritionists, Peanut Butter with its protein and fibre, helps trap sugar molecules and prevent all of them from getting absorbed by the body. This unaborbed sugar can be sent to liver to be stored as fat. Therefore, it's important to be aware that more than 3.5 ounces of peanut butter per day can easily add to the equivalent of a meal.

<strong>ALSO READ: </strong><a href="https://www.healthandme.com/nutrition/nutritionist-suggests-these-additions-to-your-morning-coffee-can-benefit-your-health-article-151722349" data-type="tilCustomLink">Nutritionist Suggests: These Additions To Your Morning Coffee Can Benefit Your Health</a>

Diet & Nutrient

peanut butter

Muscle building

workout

peanut butter health benefits

If you find yourself at that in-between moment when it’s not quite time for a meal but hunger pangs are creeping in, peanut butter is a go-to option that can satisfy your cravings. Whether you enjoy it spread on toast, dunked with apple slices, or simply by the spoonful, peanut butter offers a convenient and delicious way to snack. However, it’s important to keep a few guidelines in mind to ensure you’re making the healthiest choice.Why Should You Eat Peanut Butter?Peanut Butter is a nutrient-dense source of energy that provides several health benefits. Fitness expert Avery Zenker, R.D., told Men's Health that peanut butter is rich in healthy unsaturated fats, protein, and fiber. Additionally, it contains essential vitamins and minerals, including magnesium, vitamin E, niacin (vitamin B3), and zinc.ALSO READ: Ayurvedic Remedies You Can Make At Home For Stomach AcheOne of the standout nutrients in peanut butter is fat, which makes up about 55 grams per 100 grams. While fat often gets a bad reputation, the unsaturated fats found in peanut butter can contribute positively to heart health when consumed in moderation. In fact, it’s an excellent source of vitamin B3, providing 89% of the recommended daily value. This vitamin is crucial for metabolism and DNA repair, making it an essential component of your diet.Peanut butter is also notable for its vitamin E content, offering 60% of the recommended daily value per serving. Vitamin E acts as a powerful antioxidant, helping to stabilize free radicals and minimize oxidative damage in the body. It plays a vital role in supporting the immune system, protecting against infectious agents, and promoting overall health.Beyond these key nutrients, peanut butter contains magnesium, which is essential for healthy nerve, blood, and bone function. It also provides phosphorus, which helps cells operate effectively, and zinc, which supports immune function. Additionally, niacin aids digestion, while vitamin B6 is involved in numerous bodily processes.Can Peanut Butter Help Your Gain Muscle?According to experts, any man who is looking to bulk up, should benefit immensely from the consumption of peanut butter, however it may not be the most efficient option.Two tablespoons of peanut butter have eight grams of protein, and about 190 calories. A typical protein bar has about 200 calories, and 20 grams of protein, according to Men's Health. On the contrary, peanut butter can also help you lose weight, as long as you use it right. This is because eating a spoonful or two of peanut butter can help you stave off hunger and contribute to you consuming fewer calories later.However, word of caution. According to nutritionists, Peanut Butter with its protein and fibre, helps trap sugar molecules and prevent all of them from getting absorbed by the body. This unaborbed sugar can be sent to liver to be stored as fat. Therefore, it's important to be aware that more than 3.5 ounces of peanut butter per day can easily add to the equivalent of a meal.ALSO READ: Nutritionist Suggests: These Additions To Your Morning Coffee Can Benefit Your Health

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