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Anti Inflammatory Diet

Looking for a diet that will result in optimal health and potentially a longer lifespan? Our aim at Avea is to bring you the latest practical ways to help you feel vibrant and healthy for as long as possible. Learn how you can improve your nutrition.

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A balanced diet 

If you feel energised, your digestion is good, you don’t feel bloated, your skin is glowing, your hair and nails are strong, and you generally feel good in your body, then by all means, keep going with your current diet. 

If you’re a health-nerd and would like to make sure you're always on the right track, find out the latest, science-approved diet tips for optimal health.

Lessons from the Blue Zones

Food is real medicine. Like Dr. Mark Hyman says ''Real whole foods contain information in the form of vitamins, minerals, carbohydrates, fats, proteins, fibres, and phytonutrients'', all having direct impact on our overall health.

It is amazing how much power our food has over us. Inflammatory foods, like fried foods, red meat and soda are those which you should avoid at all costs. They have been linked to an increased risk of chronic diseases including type 2 diabetes, obesity, heart disease, as well as brain diseases.

The ''best diet'', on the other hand, will be able to help heal your body, prevent diseases, and boost your mental and physical strength. When it comes to longevity and optimal health, there are few lessons to be learnt from some of the world’s oldest cultures. Think of the flavourful traditional Mediterranean cuisine or the whole foods of the Okinawan Japanese.

In fact, several scientific studies have been conducted on the lifestyle and diet of people from communities with thriving elders. The Blue Zones are 5 regions of the world known for their high percentage of healthy people living longer than the average person. What is the longevity secret of people living in Blue Zones? 

blue zones

Here are 10 key learnings we may take from the Blue Zones:

  1. Nourish your body with nutrient-dense foods that are also low in calories.
  2. Opt for fresh, unprocessed, local, seasonal, and organic food whenever possible.
  3. Stay away from  foods that are highly processed, trans fats (aka hydrogenated vegetable oils), and preservatives.
  4. Embrace more plant-based foods. Go for the rainbow colours in your vegetables, fruits and legumes. 
  5. Actively boost and enrich your gut microbiota by ensuring that you consume enough prebiotics and probiotics. 
  6. Actively reduce your sugar intake.
  7. Eat less salt - no more than 6g a day for adults.
  8. Drink plenty of fluids to prevent dehydration.
  9. Don’t get full, sit down away from distractions, eat slowly and mindfully.
  10. Try consuming a spoonful of tomato paste whenever possible.

Summing up

Science shows a primarily plant-based diet can add healthy years to your life. For several decades now, research has consistently found that a diet made up of vegetables, fruit, nuts, legumes, and whole grains, and moderate in high-quality animal proteins, can reduce your risk of major diseases and help you live longer.

The benefit of a balanced diet also goes beyond weight management. Good nutrition will improve your overall well-being, increase your energy levels and enhance your ability to recover from illnesses and injuries.

‘’Food is information that literally talks to your genes and controls gene expression, hormones and metabolism. What you eat has the potential to determine if you will develop disease or gain weight’’, Mark Hyman

 

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