Latest news with #DanBuettner
Daily Mirror
2 days ago
- Health
- Daily Mirror
Only eat this food twice a week to 'help you live to 100'
Research based on the world's longest living people found that eating less of this food could have some lasting health benefits. A longevity expert has urged people to only eat a certain food twice a week as a way to help them 'live to 100'. This recommendation comes based on the diets of the world 's longest living people, who reside in what are known as Blue Zones. We are all well aware of the important role diet has on our health and wellbeing. Certain foods are known to raise the risk of issues such as high cholesterol, high blood pressure, diabetes, and even cancer, while others can have a protective effect. Research has also suggested that what we eat can have an impact on our life expectancy. This was reflected in a study of the world's Blue Zones, which have the highest proportion of centenarians and lowest rates of chronic disease in the world. These zones are found in various parts of the globe including Sardinia in Italy, Okinawa in Japan, and Nicoya in Costa Rica. Although the specific meals consumed in these areas were not the same, people in these regions were found to eat more plant-based whole foods and fewer processed foods. On the Blue Zones website, its founder Dan Buettner explained more. He said: 'It starts with food choices. Most of the Blue Zones residents I've come to know have easy access to locally sourced fruits and vegetables - largely pesticide-free and organically raised. If not growing these food items in their own gardens, they have found places where they can purchase them, and more affordably than processed alternatives. 'They have incorporated certain nutritious foods into their daily or weekly meals - foods that often are not even found on the shelves of convenience stores or on the menus of fast-food restaurants across the country.' As part of his findings, from more than 150 dietary studies, it was discovered that many people in these parts of the world are eating a lot less meat than you might think. Based on this, Dan encouraged people to eat meat 'no more than twice a week'. He continued: 'Eat meat twice a week or even less in servings sized no more than two ounces cooked. 'Favour true free-range chicken and family-farmed pork or lamb instead of meats raised industrially. Avoid processed meats like hot dogs, luncheon meats, or sausages.' He explained that in 'most' Blue Zones diets people ate small amounts of pork, chicken, or lamb. 'Averaging out meat consumption over all blue zones, we found that people were eating small amounts of meat, about two ounces or less at a time, about five times per month,' he said. The type of meat people in these areas consume is also thought to be of good quality, coming from free-roaming animals. He added: 'These traditional husbandry practices likely produce meat with higher levels of healthy omega-3 fatty acids than the rich meat of grain-fed animals.' However, Dan acknowledged that 'we're not sure if people lived longer because they ate a little bit of meat as part of the Blue Zones diet or if they thrived despite it'. He said: 'There are so many healthy practices blue zones people engaged in, they may have been able to get away with a little meat now and then because its deleterious effect was counterbalanced by other food and lifestyle choices.' Outside of Blue Zones research, various studies have pointed to the health risks of eating too much red and processed meats. The latter is particularly bad for us, shown to raise blood pressure, heart disease risk and even the chances of developing cancer. Processed meats include things like sausages, sliced ham, bacon, and hot dogs, which are prevalent in a typical Western diet. So even if cutting down your overall meat intake to just twice a week seems too much, you could consider reducing the amount of processed meat you eat for your health. Dan shared some tips on how to lower your meat consumption: Learn what two ounces of meat cooked looks like: Chicken—about half of a chicken breast fillet or the meat (not skin) of a chicken leg; pork or lamb—a chop or slice the size of a deck of cards before cooking. Avoid bringing beef, hot dogs, luncheon meats, sausages, or other processed meats into your house as these are not part of the Blue Zones diet Find plant-based substitutes for the meat Americans are used to having at the centre of a meal. Try lightly sautéed tofu, drizzled with olive oil; tempeh, another soy product; or black bean or chickpea cakes. Designate two days a week when you eat meat or other animal-derived food—and enjoy it only on those days. Since restaurant meat portions are almost always four ounces or more, split meat entrées [mains] with another person or ask ahead of time for a container to take half the meat portion home for later Other diet recommendations based on the Blue Zones included eating more plant-based foods, eating up to three ounces of fish daily, reducing your dairy intake, eating beans every day, reducing the amount of sugar you eat, and snacking on nuts.
Yahoo
12-05-2025
- Health
- Yahoo
I'm a longevity researcher — this cheap, tasty snack can help you live to 100
Pop quiz: What's an affordable, popular and delicious snack that could help you live to be 100? Hint — it's not kale chips. In a recent Instagram video, longevity expert Dan Buettner shared a 'centenarian-approved' treat that you probably already have in your pantry. 'Air-popped popcorn,' he reveals. 'It's very high in fiber, it's very high in complex carbohydrates, it even has more polyphenols than a lot of vegetables.' According to the Mayo Clinic, eating whole grains — such as brown rice, oatmeal and, yes, popcorn — can lower your blood pressure and LDL 'bad cholesterol' levels, thereby reducing your risk of heart disease, stroke, diabetes and colon cancer. Research has also shown that incorporating more whole grains — like popcorn — into your diet can reduce your risk of dementia. Meanwhile, the high polyphenol content of this movie-theater favorite can help protect the body from inflammation and oxidative stress, shielding you from chronic diseases. Since it's low calorie and high in fiber, popcorn can also aid in weight management by promoting a feeling of fullness. However, to maximize its health benefits, it's important to enjoy popcorn air-popped instead of laden with butter, so as to avoid excessive calories and fat. Contrary to what most people think — you don't need an air fryer to make air-popped popcorn. In fact, some experts advise against this option as it can burn the popcorn and create a fire hazard. The most common method of making air-popped popcorn involves placing the kernels in a brown paper bag and putting it into the microwave on high heat for a couple of minutes. You can also drop the kernels into a pot, add a little oil and cover it with a lid to trap the steam while the kernels pop.
Irish Daily Star
09-05-2025
- Health
- Irish Daily Star
People in this city live the longest on earth and it's down to two things
Locals in this region outlive everyone on Earth, and it's down to a couple of clever life hacks. The principality of Monaco boasts an impressively high average lifespan of 87.01 years as of 2023. Marking a 2.38 per cent uptick since 2022, the citizens' longevity is tied to superb living conditions and top-notch healthcare available there. But it's two particular habits that stand out for praise, reports Surrey Live . These secrets to a long life? It's the Med-inspired grub and ample alfresco time enjoyed by most, according to Insider Monkey. Mediterranean munching Clinching the title of "world's healthiest diet" for a seventh consecutive year, the Mediterranean menu is lauded not just for its comprehensive wellbeing payoffs but also for its specific perks for heart health, blood sugar levels, bone and joint wellness. Plus, it scores points for being a doddle to follow and fab for family dinners. The Mediterranean way of eating revolves around heaps of veggies, fruit, beans, lentils, and nuts, alongside a solid serving of wholesome grains like whole wheat bread and brown rice. Seafood gets the thumbs up in this diet, as does a moderate nip of natural cheese and yogurt, coupled with a generous drizzle of extra virgin olive oil for those all-important good fats. Dodging red meats and sugary snacks is part of the deal, but a glass of vino during meals is totally acceptable. A large panel of medical and nutrition experts, who evaluated numerous popular diets and eating habits in categories such as nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness, selected the diet. It received a score of 85.1 per cent, comfortably surpassing the second-ranked diet on their list. Diet is one of the key choices (Image: Getty Images) Outdoor activity Dan Buettner, an expert in longevity, has identified one activity he believes is 'better than the gym'. Considering this is part of their lifestyle, the people of Monaco are likely onto something. In a conversation with Dr Tim Spector on the ZOE Health podcast, Dan, the founder of Blue Zones, explained how an outdoor activity like gardening could extend your lifespan. Blue Zones refers to unique longevity hotspots around the globe where people regularly live to be over 100 years old. These areas have low rates of chronic diseases and are marked by specific lifestyle factors that contribute to longevity, such as a plant-based diet, regular physical activity, and strong social connections. If you're seeking a low-impact outdoor activity to incorporate into your routine, Dan suggests gardening as it allows for varied body movement. Gardening is not only a serene activity but it's also excellent for lowering cortisol levels, the body's main stress hormone, while keeping your joints limber. Dan stated: "I've seen the studies that show that when you're gardening, your cortisol levels or your stress hormones drop. "And it could very well be you get your hands dirty and you wipe your mouth and you're getting the microbiome. There's a little bit of dirt. But I argue that gardening is probably much better than joining a gym, the best longevity exercise you could do."
South Wales Guardian
09-05-2025
- Health
- South Wales Guardian
Dan Buettner shares how popcorn could help you live to 100
Buettner, 64, is the founder of Blue Zones and the presenter of the popular Netflix documentary 'How to Live to 100'. The National Geographic fellow studies the world's 'blue zones' - otherwise known as areas on our planet where a high proportion of people live well into their old age. The author analyses everything about these areas including their diets and exercise routines to their work habits and relationships within their communities. A post shared by Dan Buettner (@danbuettner) Popcorn that is air-popped is packed with fibre, complex carbs, and more polyphenols than many vegetables, Buettner says. In an Instagram post, he states: 'It's the best longevity snack might already be in your pantry. 'It's affordable, easy to make, and most importantly it's delicious. Centenarian-approved.' Posted alongside a video clip, Buettner goes on to say how the snack is affordable. 'It's the best snack you can eat to live to 100 but you can also afford,' he adds. 'It's easy to make and store and it's delicious.' Popcorn is a nutritious and relatively low-calorie snack when air-popped and consumed without excessive toppings like butter or salt. Recommended reading: Popcorn contains polyphenols, which are antioxidants with potential health benefits, such as improved blood circulation and digestive health. Buettner is an American author, explorer, storyteller, longevity researcher and public speaker. He co-produced the three-time Emmy Award winning documentary TV mini-series Live to 100: Secrets of the Blue Zones (2023) based on his book by the same name.
Daily Mirror
08-05-2025
- Health
- Daily Mirror
Eat this snack if you 'want to live to 100', longevity expert says
A cinema favourite snack could be the secret to a long life, according to s longevity expert. Dan Buettner claims popcorn is the 'best snack to live to 100', citing its high fibre and polyphenol content, affordability, ease of preparation, and storage convenience as reasons for its 'longevity snack' status. Buettner has gained fame through his research into Blue Zones - regions around the world where people enjoy unusually long and healthy lives. These zones are scattered globally, from Okinawa in Japan to Sardinia in Italy. So why popcorn? "The best longevity snack might already be in your pantry," Buettner revealed. "Air-popped popcorn is loaded with fibre, complex carbs, and even boasts more polyphenols than many vegetables. It's budget-friendly, simple to prepare, and most importantly, it's scrumptious. Centenarian-approved." He further elaborated: "The best snack to live to 100 that you can also afford - it's popcorn. Air-popped popcorn is incredibly rich in fibre, it's packed with complex carbohydrates, and it even surpasses many vegetables in polyphenol content. People didn't realise that. "People can afford it, it's easy to whip up and store, and what's the most crucial factor? It's delicious." Instagram What exactly is popcorn? Popcorn is a whole grain maize product. It originates from a wild grass known as zea mays everta, and it is the only variety of corn that pops. A significant portion of it is cultivated in the Mid-West of the United States. The process of preparing popcorn involves harvesting, drying, and removing the kernels. Once dried, it's cleaned, separated, and packed, ready to be cooked and eaten. When heated and the kernel's internal temperature hits between 400-460F, the moisture inside turns into steam, causing the kernel to burst open - creating the globally loved snack. But why is it considered healthy? The American Heart Association labels popcorn as 'an efficiently healthy snack'. Air-popped popcorn contains a mere 30 calories per cup, and only 35 if cooked with oil. Even lightly buttered popcorn has just 80 calories per cup, making it a low-calorie treat. Being a wholegrain and complex carbohydrate, popcorn takes longer to digest, keeping us feeling satisfied for longer. It typically lacks artificial flavourings or additives, and does not contribute to our cholesterol or saturated fat levels. It is rich in folate, niacin, riboflavin, thiamin, pantothenic acid, and vitamins B6, A, E and K. A single serving provides about 8 per cent of the daily value of iron. It also offers 1.15g of fibre per cup - a handy step towards the UK's recommended 30g per day. More than 90 per cent of Brits do not consume enough fibre daily. Lastly, there are the polyphenols that Buettner mentioned. These antioxidants, commonly found in vegetables and fruit, are believed to help lower cancer risk and boost overall health. But are there any negatives? It is worth noting that the popcorn you munch on at the cinema is likely a far cry from what you pop in your own kitchen. "When prepared well, popcorn actually is a pretty good snack," explained Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island. "It's stable. It's inexpensive. It's fairly tasty. For people who might be struggling to eat adequate fruits or vegetables or other whole grains, it's a low-risk snack to start. Popcorn at the movies is very different than popcorn made at home." A single serving of movie theatre popcorn can pack a whopping 1,090 calories and a staggering 2,650 milligrams of sodium. "Even a small movie theater popcorn has significant calories and is very high in salt," Vadiveloo pointed out. "Sodium is one of the leading risk factors for hypertension and stroke in general, so it's something we do care about from a perspective of heart disease." Cinema popcorn is often popped in less-than-healthy oils such as canola oil, and that is before even considering the added sweeteners and chemicals. One chemical in particular, diacetyl, which adds a buttery flavour to some microwave popcorn, has been associated with a condition known as popcorn lung, leading to symptoms like shortness of breath and wheezing. Although diacetyl is also present in cheese, butter, yogurt, and wine, and is not harmful when ingested, it is dangerous when it is inhaled in substantial quantities. In the year 2000, a cluster of popcorn factory employees in the USA contracted the disease, which led to its nickname 'popcorn lung'. The workers were exposed to Diacetyl, a flavouring agent used in popcorn, through inhalation.
