Human life expectancy is steadily declining. If you look at how long our forefathers lived, then today it may seem incredible.
There are about 300 hypotheses about the mechanisms of aging and death in animals and humans. Recently, German scientists discovered a special FOX O gene responsible for longevity. Such a gene was found in freshwater hydra, which has a very long life. This discovery proves that if such a gene exists, then it is theoretically possible to change its activity and control it. And, although scientists around the world are working on this problem, at present, the average human life expectancy is only 70 years.
At the same time, it is known from the Holy Scriptures of the Old Testament that Methuselah, one of the forefathers of mankind, lived for 969 years. In the USA, they even created the so-called. the Methuselah Foundation, which pays bonuses to scientists for developing a cure for old age. According to the results of these studies, it turned out that in the human body there are conditionally from 7 to 14 periods. If we assume that physical maturity occurs at the age of 20, then the minimum that a person can live is 140 years. For comparison, for a long time the Frenchwoman Jeanne-Louise Calment was considered the oldest person on earth. She died when she was 122 years old. If we consider individual organs, then the human brain is designed, for example, for 200 years.
Already today it can be said with certainty that life expectancy depends on 30 percent of genetic predisposition and 70 percent on lifestyle, that is, sleep, physical activity, profession and nutrition. The famous physician Hippocrates, who laid the foundations of medicine, lived to be 100 years old. He owns the famous saying: "Tell me what you eat, and I will tell you what you are sick with."
With the help of a properly selected food ration, it is possible to extend your life for several decades, or rather, to remove the reasons that reduce it.
It's no secret that there are corners of the world where people live longer than the average life expectancy, and meeting a 90-year-old or 100-year-old person there is more than possible. In Europe, the record holders for life expectancy are the Mediterranean countries - Italy, Spain and Greece, the south of France. And there is even such a thing as the Mediterranean diet, although you can’t call it a diet. It is made up of food principles followed by the inhabitants of the Mediterranean coast. So Thus, the Mediterranean diet is the way of life of southern Europeans. Studies conducted by British scientists have shown that such nutrition reduces the risk of heart disease by 33 percent, and cancer by 24 percent. They also have less diabetes, obesity, and Alzheimer's disease.
Typical products of the Mediterranean

The main products of the Mediterranean are fresh vegetables: tomatoes, peppers, zucchini, eggplant, cauliflower, broccoli. Such products help not only maintain health, but also improve mood. To increase appetite and improve mood, nutritionists recommend always keeping fresh vegetables on the dining table, especially if there are children in the family. Vegetables, not candy, are the first thing children should see when they enter the kitchen or dining room.

How many vegetables should you eat per day?
Scientists have calculated that if you eat five servings of vegetables a day, the risk of death is reduced by 29 percent. Vegetables are natural protectors against diseases and their consequences, as they contain antioxidants and vitamins that repair damaged cells. Raw vegetables are a source of phytonutrients that protect against cancer and cardiovascular disease. Phytonutrients give vegetables a special color, for example, carotene is found in yellow vegetables, and lycopene in red ones. Eating 400 grams of fresh vegetables can significantly lower cholesterol levels and prevent constipation, as vegetables contain fiber, which is a natural source of fiber. In Russia, vegetables such as raw carrots, beets, cabbage, radish and turnips are available at any time of the year. We talked about how to choose fresh vegetables earlier.
The most famous centenarians live in Japan

The Japanese, on average, live up to 87 years and, according to WHO, take the first place in the ranking of centenarians. According to research conducted in 2014, it turned out that half of the 40 people in the world who are 110 years old live in Japan. Jiroemon Kimura lived to be 116 years old, and now Misao Okawa lives in the country, she is already 117 years old.
What do Japanese long-livers eat? The Japanese prefer low-calorie foods. Thanks to a fish-based diet, they have the lowest rate of deaths from strokes and heart attacks.
How is fish useful for the human body and what kind?

As you know, for the heart human and blood vessels are very useful omega-3 fatty acids, which are found in fish. These acids help prevent cardiovascular disease. In addition, they reduce the risk of blood clots in the vessels and improve blood flow in the capillaries.
The highest concentration of omega-3 fatty acids is found in the cheapest marine fish - herring, as well as in tuna, salmon and salmon. Omega-3 fatty acids are practically absent in river fish.
In addition, sea fish is useful because it contains coenzyme Q10, which also helps to reduce the number of cardiovascular diseases. The inclusion of marine fish in the diet reduces the risk of atherosclerosis, heart attack and stroke, and stabilizes blood pressure.
Some interesting facts about the benefits of fish

Fish meat is practically devoid of hard-to-digest proteins. In addition, the carbohydrate content in fish is very low, so it is useful for people who are overweight.
Fish contains high concentrations of iodine and taurine, which are necessary for the proper functioning of the thyroid gland and nervous system.
Fish is very useful for women, as it contains vitamins of beauty and youth - A, D and E, as well as cobalt, which prevents the appearance of gray hair.
Vitamin B12, found in high concentrations in herring, helps human reproductive function.
How much to eat sea fish and how to replace it?
In the middle lane, of course, not everyone can eat seafood and sea fish every day. However, it is enough to eat sea fish at least once or twice a week. On other days, it is recommended to include seaweed and foods containing iodine in the daily diet.
What is the secret of Japanese centenarians?
The Japanese have their own secrets in eating. They practically do not eat meat, with the exception of lean chicken and duck. One of the most famous islands in Japan where centenarians live is the island of Okinawa. Women on the island are 80 percent less likely to suffer from breast cancer and Alzheimer's disease. The basis of the diet of the inhabitants of the island is pineapple, seaweed, fish, tofu cheese and green tea. The main rule in food is small portions and a wide variety of dishes. On average, each Japanese eats up to 100 different dishes in small plates per week. For comparison, Russians eat about 30 different dishes in week. I immediately remember our huge plates of borscht, mashed potatoes, huge bowls of salads generously seasoned with mayonnaise. The thing is that a person determines satiety with his eyesight, and the stomach perceives that it is full only after 30 minutes. Therefore, the Japanese have taken it as a custom to put a lot of small plates with various snacks on the table, in this way they deceive their stomach, thereby solving the problem of obesity, which has long been gone in Japan.
Fifth place in the ranking of centenarians is traditionally occupied by Italians

On average, Italians live a long life at 85 years. For example, on the island of Sardinia, there are long-livers men and women.
Contrary to popular belief, the name of the island of Sardinia does not come from the name of the sardine fish. The island is also famous for having the oldest olive tree growing on it, it is 3000 years old. Olive oil was called liquid gold by Homer, and this is no coincidence, since it is an indispensable product of the Mediterranean diet.
What is the benefit of olive oil?
Olive oil is almost entirely composed of unsaturated fats, whose role in the body is irreplaceable. Oil consumption contributes to the prevention of cardiovascular diseases, diabetes and obesity. Olives contain oleic acid, which strengthens the walls of blood vessels and makes them more elastic. Olive oil also helps to normalize blood pressure and lowers cholesterol levels. Olive oil improves the activity of the stomach, intestines, pancreas and liver, promotes the healing of gastric and duodenal ulcers. Drinking a teaspoon of olive oil on an empty stomach can prevent constipation and also eliminate dry skin. It must be said that Italians, Greeks and Spaniards do not live a single day without olive oil.
How to choose a quality olive oil?
The quality of olive oil depends on how it was obtained.
There are several varieties of olive oil:
Extra virgin olive oil is the most expensive oil, as it is obtained from the first cold pressing without the use of chemicals. In this oil, all its useful properties are preserved.
Virgin olive oil is an oil obtained from the second cold pressing without the use of chemicals. This type of oil is inferior in many respects in color, taste and aroma, but in terms of useful properties it is comparable to extra virgin olive oil.
Olive oil or Pure olive oil - oil obtained by chemical extraction of oil. While some manufacturers add extra virgin olive oil to add value to the product, it lacks flavor and nutritional value.