Living a long and a healthy life is a cherished goal for many. Dan Buettner, who first discovered the blue zones, where people live the longest lives, recognised that one of the main factors of not just a long life, but a healthy one is the diet. There are documentaries too that have explored this topic. A Netflix documentary called Live to 100: Secrets of the Blue Zones, which revealed the lives of Centenarians, those who live 100 years or more. Studies reveal that a shared lifestyle patterns, and dietary habits is what benefits them.

What Are The Blue Zones?

"Blue Zones" include Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya Peninsula (Costa Rica); and Loma Linda, California.

It is true that centenarians can be found worldwide, but those in Blue Zones, share a common lifestyle habit. They prioritize in staying active, fostering close community ties, and maintaining a positive attitude. The diet, is something we all can learn and include in our lifestyle too.

"Blue Zones" are geographic areas with lower rates of chronic diseases and longer life expectancy. This is possible because of their diet, fasting, exercise, along with other factors. This term was first used by author Dan Buettner, who studied the areas of the world where people lived exceptionally long lives. He called them the "Blue zones", because when Buettner and his colleagues were searching for these areas, they drew it with a blue circles around them on the map.

The Centenarian Diet:

Legumes: It includes beans, peas, lentils. These are fiber-rich foods, that helps regulate cholesterol and blood sugar levels. It reduces the risk of chronic diseases such as heart disease and cancer. Their plant-based protein content makes them a nutritious and versatile addition to meals.

Olive Oils: A staple in Mediterranean diets, olive oil is prized for its healthy unsaturated fats, which support cholesterol balance. Rich in antioxidants like vitamin E and plant compounds, olive oil reduces inflammation and lowers the risk of chronic illnesses.

Nuts and Seeds: These are packed with unsaturated fats, vitamins, and minerals. The antioxidant content supports heart health and reduces inflammation. Centenarians' diets often include these nutrient-dense foods as snacks or meal components.

Tea: Its antioxidant-rich compounds boost immune, heart, and brain health. Regular tea consumption is linked to improved metabolic and digestive functions.

Seafood: Centenarians tend to eat less red meat and more seafood, particularly fatty fish rich in omega-3 fatty acids. These nutrients combat inflammation and enhance brain, heart, and immune health. The proximity of many Blue Zones to oceans influences this dietary preference.

Whole Wheat: Whole grains, including sourdough bread, are common in centenarian diets. Rich in fiber, B vitamins, and minerals, whole grains lower the risk of cardiovascular diseases and cancer. Sourdough fermentation enhances digestibility and supports stable blood sugar levels.

Sweet Potatoes: They are loaded with fiber, potassium, and vitamins A and C, which bolster immune and heart health. Regular consumption of sweet potatoes supports metabolic balance.

Turmeric: Its active compound, curcumin, is known for its anti-inflammatory properties. Turmeric promotes brain health and reduces the risk of chronic diseases, making it a valuable addition to meals.

New Delhi: Many people have an irresistible urge to eat something sweet right after a meal. Although this habit is often written off as a preference or some sort of cultural habit, new scientific data suggest that post-meal sugar cravings hint at something serious: a metabolic imbalance. In an interaction with Health and Me, Dr. Aravind Badiger, technical director, BDR Pharmaceuticals, decoded the intricate science behind a sweet tooth, and as per the expert, it is because of a nutrient deficiency.

The Blood Sugar–Insulin Connection

Upon eating a meal high in carbohydrates, blood glucose levels rise. This triggers the release of insulin from the pancreas. If the meal is low in protein and fibre, insulin spikes more quickly, making the blood sugar drop sooner. This drop then triggers a signal to the brain that the body needs quick fuel, often interpreted as a desire for something sweet. This cycle, a rapid rise and fall in blood glucose levels, is known as reactive hypoglycaemia, one of the common reasons people feel the need to have dessert after meals.

Read more: Metformin Controls Blood Sugar With Help From Brain Neurons, Finds Study

The Missing Nutrient: Protein

Protein helps to regulate blood sugar levels after a meal. In addition, adequate protein:

1. Slows digestion and glucose absorption
2. Reduces insulin spikes
3. Improves satiety by elevating GLP-1 and peptide
4. Modulates hunger signals via the hypothalamus

When a meal is low in protein, the body does not get those satisfying signals it is used to receiving. This drives the brain to find sources of energy that work quickly—sugars. In fact, clinical nutrition studies indicate that balanced meals containing at least 20–30 grams of protein reduce post-meal sugar cravings significantly.

The Gut–Brain Axis Influence

Your gut microbiome also plays an important role. Meals high in simple carbohydrates encourage the growth of gut bacteria that thrive on sugar. Evidence shows that low-protein diets shift the balance of gut microbes, which further increases sweet cravings. Thus, the less protein you consume, the more your microbiome may “push” you towards sugary foods.

Emotional and Behavioural Factors

For some people, dessert cravings are psychologically conditioned. The body learns over time to attach a reward to the end of a meal by releasing small amounts of dopamine. But even in such cases, stabilisation of blood sugar through adequate protein intake reduces the emotional component of cravings.

How to Reduce Sugar Cravings After Meals

1. Include 20–30 g of protein in each meal, including eggs, dal, legumes, tofu, fish, lean meats, and dairy products.
2. Choose complex carbohydrates over refined sugars.
3. Add vegetables high in fibre to delay the absorption of glucose.
4. Drink plenty of water – mild dehydration produces symptoms similar to sugar cravings.
5. Sleep 7–8 hours; sleep deprivation increases the hunger hormone ghrelin.
6. Do not conclude every meal with sugar. It is a conditioned response and needs to be broken gradually.

A growing body of research is raising fresh concerns about how deeply smartphones are shaping not just attention spans, but also eating habits and self-image among young people. A recent study published in the Journal of Medical Internet Research has found that excessive and compulsive smartphone use may significantly increase the risk of disordered eating behaviors in adolescents and young adults.

Smartphones Could Turn Into Dependency

The study centers on what researchers describe as Problematic Smartphone Use, or PSU. This is not simply spending long hours on a device, but a pattern marked by psychological dependence, difficulty cutting back, and anxiety when separated from the phone. Unlike casual or necessary screen time, PSU begins to interfere with daily functioning and emotional well-being.

To understand the scale of the issue, researchers analyzed 35 studies involving more than 52,000 participants, with an average age of 17. The findings paint a worrying picture. Young individuals who showed signs of smartphone dependency were more likely to engage in unhealthy eating behaviors. These included emotional overeating, uncontrolled food consumption, and patterns resembling food addiction, even in the absence of a formal diagnosis.

A 7-hour Tipping Point

One of the most striking findings of the study is the identification of a potential threshold. The risk of disordered eating rose significantly among those who used their smartphones for more than seven hours a day. While this may not seem unusual in an increasingly digital world, the study suggests that crossing this limit could have tangible effects on both mental and physical health.

A key factor driving this link appears to be body image dissatisfaction. Constant exposure to curated and often unrealistic images on social media platforms can distort perceptions of beauty and self-worth. Over time, this can lead to unhealthy comparisons and a strained relationship with food.

More Than Screen Time

Importantly, the researchers highlight that not all screen time carries the same risk. The distinction between general use and PSU is crucial. It is the compulsive nature of usage, accompanied by withdrawal symptoms and loss of control, that is most strongly associated with negative outcomes.

The study does not claim that smartphones directly cause eating disorders. Instead, they act as a contributing factor that can amplify existing vulnerabilities, particularly in impressionable age groups.

Wider Mental Health Implications

Beyond eating behaviors, excessive smartphone use has also been linked to anxiety, depression, lower physical activity levels, and reduced productivity. These interconnected issues suggest that digital habits are playing a broader role in shaping overall health.

What Could Help?

Experts suggest that small, consistent changes can make a difference. Setting clear boundaries for screen time, taking regular breaks, and engaging in offline activities such as sports or hobbies can help restore balance. Encouraging mindful use of technology, especially among younger users, is increasingly being seen as an important step in both prevention and intervention.

As smartphones continue to be an inseparable part of daily life, the study highlights the need to look beyond convenience and consider their deeper psychological impact.

Tuberculosis continues to be one of India’s most persistent infectious diseases, but beyond medicines and diagnostics, one factor often decides how well a patient recovers or resists infection in the first place: nutrition. Experts say food and lifestyle are not just supportive elements in TB care. They are central to both recovery and prevention.

Why Nutrition Matters More Than You Think

Tuberculosis and malnutrition are closely linked. The infection weakens the body, reduces appetite, and leads to weight loss, while poor nutrition further lowers immunity, making it harder to fight the disease. Research, including findings published in PubMed Central, shows that undernutrition significantly increases the risk of developing active TB and worsens outcomes during treatment.

Dr Mihir Gangakhedkar explains that TB is both a cause and effect of protein energy malnutrition. In simple terms, poor dietary habits can increase susceptibility, and the disease itself further drains nutritional reserves. To counter this, patients often require nearly 1.5 times their usual calorie intake to regain weight and strength.

Read: Is Cough Really Necessary For TB? 80% Of Patients Don't Have It, Says Study

What Should TB Patients Eat?

Experts agree that rebuilding the body starts with prioritizing protein and calorie intake.

Dr Sumeet Singhania recommends including protein-rich foods such as eggs, lentils, dairy products, and meat to help repair tissues and regain muscle mass. Dr Gangakhedkar echoes this, adding paneer, curd, and even protein supplements if needed.

Alongside protein, micronutrients play a critical role. Colorful fruits and vegetables provide vitamins A and C, which support immune function and recovery. Whole grains like millets offer sustained energy, which is crucial for patients dealing with fatigue.

Another key takeaway from research is consistency. The RATIONS study in India demonstrated that improving dietary intake among families of TB patients reduced disease incidence by nearly 40 percent. This highlights that nutrition is not just important for patients, but also for those living with them.

Patients are also advised to avoid processed and junk foods, which offer little nutritional value and may slow recovery.

Read: World Tuberculosis Day 2026: Theme, Origin, And Significance

Can Lifestyle Changes Prevent TB?

While TB spreads through airborne droplets, not everyone exposed develops the disease. Immunity plays a decisive role here.

Dr Harsha Jain emphasizes that a strong immune system can significantly reduce the risk of developing active TB. This includes maintaining a balanced diet, engaging in regular physical activity, getting adequate sleep, and managing stress.

Certain habits can increase vulnerability. Smoking damages the lungs and weakens local immunity, while excessive alcohol intake can impair overall immune response. Avoiding these is considered essential.

Environmental factors also matter. Good ventilation reduces the concentration of infectious droplets in the air, and simple practices like covering the mouth while coughing can limit transmission. Early screening, especially for high-risk individuals, adds another layer of protection.

Food, Habits And Recovery Go Hand In Hand

TB treatment is often long and demanding, but recovery is not driven by medication alone. A nutrient-rich diet helps the body heal faster, regain weight, and tolerate treatment better. At the same time, healthy lifestyle choices strengthen immunity and reduce the chances of infection or relapse.

In a country where TB remains widespread, these everyday choices can quietly make a powerful difference.

Dr. Sumeet Singhania is a Consultant, Pulmonary Medicine at Kokilaben Dhirubhai Ambani Hospital, Mumbai

Dr Harsha Jain is a Consultant - Pulmonologist at Sahyadri Super Specialty, Deccan

Dr. Mihir Gangakhedkar is a Consultant - Pulmonology at Fortis Hospital Mulund, Mumbai