- People who live in the Blue Zone of Loma Linda, California live an average of 4 to 10 extra years.
- Their lifestyle has a huge impact on their longevity.
- The folks at Loma Linda recommend eating less meat, enjoying daily stretches, and drinking water.
At first glance, Loma Linda doesn’t seem all that different from other Southern California suburbs. There are fast food restaurants, several major highways, palm trees, and year-round sunshine.
Still, thousands of people living in this city manage to avoid chronic diseases that kill many other Americans, such as chronic inflammation and chronic inflammation. heart problems. If we had to choose the top two factors that ruin our chances of living a long, healthy life, it wouldn’t be a bad idea to name the two culprits.
Heart disease is the number one killer in America, control inflammation Aging is so intricately related to the degree to which we age that some researchers have termed the negative effects that inflammation has on our bodies over time as “inflammation.”
However, people living in America’s long-lived country, Blue Zone, Loma Linda, California In many cases, we manage to avoid these two problems, and as a result, our rates of age-related inflammatory conditions, such as heart disease and diabetes, are much lower than in other parts of the United States.
these people are not genetically great. Rather, they believe in good health, which allows them to prioritize daily activities that reduce inflammation and improve circulation in the body.
Insider recently visited Loma Linda and learned more from these people about how they did it. contrary to expectations, and live 4 to 10 years Longer than other Californians. Here are nine longevity hacks that Loma Linda people, many of whom are retired doctors and nurses, have shared with Insider to improve heart health and reduce chronic disease.
You don’t have to be a vegetarian, but don’t make meat a daily habit.
Loma Linda is a popular destination for Seventh-day Adventist Christians. Christian settled in this arid, hilly area rich in orange groves in 1905 and established a nursing school.
Gary Fraser, a cardiologist at Loma Linda University, has spent decades studying the effects of an Adventist diet high in vegetables and beans on overall health. He found that even meat-eating Adventists were consuming less meat. And that seems to promote their longevity.
“Generally, they only eat about three servings of chicken and red meat a week,” he says.
Here’s his recommended healthy anti-aging diet: avoid milk Eat as much meat and meat as possible, but still enjoy animal products.
“I’ve become more vegan these days, but a little fish and a little cheese is fine as long as you can handle it,” he says.
Incorporate omega-3 into your diet
Salmon, flaxseed, canola oil, oatmeal, and walnuts can all protect your heart. omega 3 fatty acidsreduces the amount of fat in the blood, improves blood pressure and slows the buildup of plaque in the arteries.
Cardiologist Fraser likes to hang out 6 walnuts Meanwhile, Mary Reynolds, a retired Adventist nurse, recommends flaxseeds to her patients who are trying to lower their cholesterol.
To interact
Maintaining social connections helps your body manage stress. suppress inflammation.
“As we get older, maintaining social support and connections gives us some advantage,” Fraser says.
Dr Reynolds, who worked in cardiology, said it was important not to “hibernate” too much.
“Learning to interact and share with others makes us stronger,” she said.
Dr. David Beirinck, a 92-year-old experimental scientist and director of regenerative medicine at Loma Linda University, agrees.
“To make the most of our long lives, we need some positive feedback from society,” he says.
Make a clear plan to stock up on fresh food each week
By taking time each week to prioritize fresh food shopping, Loma Linda Adventists can maintain a health-centered diet.
Vegetables like leafy greens can help improve circulation and blood flow, and all fresh foods have anti-inflammatory properties due to the beneficial compounds they naturally contain.
“Fruits and vegetables don’t have labels; Packed with lots of nutritional value “They also contain vitamins that are beneficial to your health. If you’re consuming other foods, such as a lot of sugar in your diet, that naturally weakens your immune system,” Reynolds said.
Greg Sullivan, director of university food services who runs a meat-free cafeteria in Loma Linda, knows it can be difficult, but the key to healthy eating is planning a clear menu for the week ahead. That’s what he said.
“Go shopping once a week and take a few hours on Saturday or Sunday to get ready,” he said. “Planning helps. Lack of planning is what drives you to fast food.”
Drink water instead of soda or alcohol
The health effects of the Adventist diet affect not only what people eat, but also what they don’t eat.
In general, local Adventists told me they drink a lot of water and avoid alcohol (there are no liquor stores or cocktail bars in Loma Linda).
Sugar-sweetened beverages are an important contributing factor to inflammation-related diseases such as obesity and diabetes. In addition to the immediate Inflammatory effect Alcohol can affect the body and is the fourth leading cause of preventable death in the United States.
Eslyn Oblin, a retired Adventist nurse, said one of the main pillars of Adventist health is “drinking enough water and not harming your body with smoking or alcohol.”
Beylink, a 93-year-old researcher, says he doesn’t even drink coffee in the morning, which is not unusual in Loma Linda since Adventists traditionally avoid stimulants of all kinds.
“I just drink lots of water and ride my bike to work,” he said.
Take at least one day a week to rest and rejuvenate
Adventists often take a break from the hustle and bustle of everyday life and head to church every Saturday.
It’s a tradition rooted in religion, but it’s a supported one. also by science. Chronic stress causes inflammation, so taking time to relax and de-stress can be very effective in keeping your body young.
Obland said the Adventist Sabbath is meant for rest, worship and connection with friends and family. Adventists often enjoy a vegetable-based potluck meal on Saturdays.
“To shut down and spend the day worshiping with friends and enjoying being together,” she said. “It’s so refreshing to just sit and listen to God’s voice one day a week.”
Participate in a cooking class
Chef Sean “Grumpy” Wood plans the daily menu. Loma Linda Market, states that seasoning is important in vegetarian cooking. His recipes include lots of flavorful herbs and spices, including rosemary, green onions, and spicy jalapeños.
Vegetables and beans don’t contain the juicy fats that, on their own, give meat the flavor, so add plenty of olive oil to meat-free dishes to add flavor and give them a nice “mouthfeel.” Let’s learn. According to Sullivan, when consumed with seasonings, it can help you eat healthier.
He recommends taking a cooking class or watching chefs’ recipes on YouTube and Instagram for tips.
enjoy the scenery
Mental health experts say: Benefits of being in nature It helps fight stressors like loneliness, which are big contributors to chronic inflammation. Adventists in sunny Loma Linda live this principle every day, enjoying hikes in the hills, walks on the nearby beach, and outdoor pickleball.
“Being outdoors and seeing the beauty of creation, seeing the birds and trees and flowers. We often go for walks in nature, and it brings a completely different vibe to the mind.” Reynolds said.
Some Adventists, like Beylink, use the Sabbath to go hiking after church.
stretch
Loma Lindans like to take a few minutes to do the following: stretch every day.
Many people often take an aerobics class with friends in the morning or stretch at home when they wake up.
That’s what Mylen Coetzee, 84, a retired physicist and physiologist, does.
“I wake up in the morning and do 20 minutes of just basically just stretching. No lifting heavy weights or anything really strong, just basically just getting my body flexible,” he said.
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