Ten most powerful people on the planet. The healthiest people in the world don't go to the gym

Created 08/09/2011 09:46 Author: Nelya Biktimirova They live well until their 90s and often exceed the 100 year mark. Health distinguishes their existence, but the underlying reasons are often cultural. Fundamentally, it's not just about individuals taking care of themselves. It is a nationwide phenomenon based on lifestyle.

Why are certain countries home to the happiest and healthiest people on Earth? What are they eating? How do their daily habits differ from other societies? Planet Green's author finds extraordinary similarities between these healthy nations scattered around the world.

1. Iceland

Thanks to its small population, Iceland is one of the least polluted countries in the world. But clean air is not the only reason why Icelanders are healthy. They also excel in gymnastics. Due to the cool weather for much of the year, Icelanders exercise, partly to combat the winter blues. The country has one of the highest life expectancies (72 years for men and 74 for women). It also has one of the most low levels infant mortality (2 deaths per 1,000 children). Magazine Forbes rated Iceland as the healthiest country in the world.

The World Health Organization (WHO) has calculated the countries where people live completely healthy the longest. Japan topped the list with 74.5 years. This is largely due to diet.

"Every food in Japan looks like a work of art. The food is beautiful, delicious and simple at the same time," fitness expert Harley Pasternak tells the magazine Empower News Magazine. "They are the world's largest consumers of fish, soy, seaweed and green tea. When they are already 80% full, they pause and wait for 10 minutes. Then they decide whether to continue or not. And in most cases they are full and do not need to continue the meal."

Government policy encourages healthy lifestyles, including a positive work-life balance. The population loves to play fresh air, and with stunning landscapes of hills, mountains and glacial lakes, it’s easy, says National Geographic. In addition to this, due to Sweden's location, the diet of the inhabitants contains large amounts of fish and fatty acids Omega. Their cooking methods also indicate the health of the nation. Instead of using plenty of oil, they boil, ferment, pickle and dry their products.

Okinawa is a prefecture of Japan. However, it deserves special mention, since it is generally accepted that the most healthy people on the ground. According to the study Okinawa Centenarian (Okinawa centenarians), the rate of centenarians reaching 100 years of age may be the highest in the world - approximately 50 per 100,000 people. Supercentenarians also live here - people who have reached 110 years old. Okinawans explain their not only long, but healthy and happy life by eating tons of local fruits and vegetables, as well as tofu (bean curd) and seaweed. Their lives are also characterized by strict daily activities and relatively low stress.

Like Iceland, lower population and less pollution make New Zealand great place to call home. New Zealanders enjoy outdoor activities such as hiking, camping, and fishing. Overall this is a great place to start on the path healthy image life. No matter where you live, you are always 90 minutes from the ocean.

“Plus, there is an abundance of healthy natural products. We eat fresh seafood (we often catch it ourselves) and local organic fruits and vegetables. Everyone grows something here, and neighbors put their crops up for sale. We get fresh salad at our children’s school, avocados in our own garden, and kiwis, apples and plums from neighbors,” says Jill Chalmers, who moved to New Zealand to join her husband.

Sardinia is an autonomous region of Italy, home to a large population of centenarians. There is a clear sense of community in Sardinia. People are closely connected, and the elderly often live with their families. Men here often work as shepherds and walk 5 miles (8 km) a day. And the diet consists of flatbreads from whole grain, green beans, tomatoes, herbs, garlic, various fruits, olive oil and pecorino cheese from grazing sheep (in which high content Omega 3).

According to the magazine Forbes, just 30 years ago, Finland was stricken with one of the highest mortality rates from heart failure. As a result, the country has taken drastic measures to promote healthy lifestyles. The number of smokers has dropped significantly, and the consumption of fruits and vegetables has almost doubled. This good example what can be achieved if desired.

Although long healthy life depends on various factors, the listed countries have a lot in common. Many of them do not suffer from pollution and prioritize stress management and a favorable work-life balance. They rarely eat meat, if at all. Protein sources include fish and tofu. And at the same time they consume local fruits and vegetables in abundance.

It's time to hand over your gym memberships, because we already have everything we need for health

If you want to be as healthy as possible, you don't need any treadmills or exercise machines. Don't argue - better take an example from the healthiest people in the world.

People in the Blue Zones—the places on the planet with the highest life expectancy—don't pump iron, run marathons, or sweat out CrossFit gyms.

Instead, they live in an environment that constantly forces them to move without even thinking about it. This means they tend to the garden, walk a lot during the day, and keep the mechanical comforts of house and yard work to a minimum.

Blue Zones researchers have determined that routine, natural movement is one of the most effective ways increasing life expectancy and a common habit among centenarians.

Of course, this may seem unrealistic in our modern economy knowledge, where we are often “tied” to our desk and computer screen all day. 100 years ago, only 10% of employees had workplaces in the office, but today this figure is at 90%.

However, there is simple ways add more movement to your lifestyle. For example, walking children to school, going grocery shopping or visiting friends on a bicycle. Ideally, you should completely abandon any other movement except on your feet or on a bike.

Research shows that the healthiest commute to work is a minimum 15-minute round trip walk, but any physical activity along your route is a plus. Don't forget that the daily car ride is one of the household things that Americans hate the most (only housework is the most disliked!).

If the constant use of “healthy” transport in your life is not possible, you can still find time for a walk.

A recent study from the American Cancer Society found that walking for six hours a week was associated with a greater reduction in the risk of death from cardiovascular diseases than any other activity. But according to the same data, even walking for just two hours a week can reduce the risk of disease and increase life expectancy.

Walking is also great medicine for your mind. According to Anders Hansen, a specialist in medicine and psychiatry at the Karolinska Institute in Sweden, a daily walk can reduce the risk of developing dementia by 40%.

If you don’t like long walks or don’t have time for them, divide them into several short ones (with a ratio of at least five minutes per hour). If possible, get yourself a standing desk or at least get up and move around regularly throughout the day. Go out into the fresh air for lunch.

The bottom line is that our bodies are designed to constantly move. And that doesn't necessarily mean going to the gym. You don't have to lift heavy weights or sweat through intense workouts to live a long, healthy life.

Simple, natural movement can be much more effective. Take an example from the centenarians of our world.

Andrew Merle writes about healthy life habits that help you achieve health, happiness, productivity and success. You can read more of his original articles at andrewmerle.com.

Why do people live happily ever after in some countries, but not in others? And what do Russians need to do to become one of the healthiest nations in the world?

1. Austria

The first associations that arise when we think of Austria are colorful villages at the foot of the mountains. This is a very beautiful country with magnificent landscapes and clean air. It is one of the few countries that offer free medical care to its residents and even tourists.

The Austrian health care system is two-tier, which means that along with free care, anyone can purchase a premium health plan (that is, service in private clinics). Governmental support health care is high and averages $5,407 per capita per year. Such expenses guarantee high quality medical care and a sufficient number of doctors. Thus, in 2011, Austria was fourth in the world in terms of doctor-patient ratio. There are 5 doctors for every 1000 patients. As for the life expectancy of Austrians, the average is 81.3 years.

The Japanese have always been considered one of the healthiest nations in the world. There are the most centenarians here - people who live longer than 100 years. The small island nation has one of the most low interest rates obesity in the world is only 3.5%. Thanks to active image life and taking care of their health, Japanese residents have relatively low risk occurrence of cancer and cardiovascular diseases.

Every citizen is covered here state program health insurance. Government spending on health care is $3,727 per year per capita. But there are also problems - Japan has one of the lowest birth rates in the world, and therefore its population is rapidly aging. The average life expectancy is 83.8 years.

In addition to health insurance, the Japanese owe their longevity to proper nutrition. The basis of the diet here is fish, not red meat, seaweed (rich in iodine), vegetables and green tea. The Japanese have an ambiguous attitude towards dairy products; they consume them in small quantities.

Poland guarantees health insurance for all its citizens, although each person can independently choose where to receive help: in state hospital or in private clinic. The average life expectancy here is 78.2 years. The state allocates $1,570 per capita per year.

Important markers of the quality of life of any country are infant and female mortality rates. In Poland, 4 children out of 1000 die before their first year of birth and 3 mothers out of 100 thousand die during childbirth. These are lower rates than the world average: 30.5 infant deaths per 1,000 births and 216 maternal deaths per 100,000 births.

If we talk about countries with the highest percentage of healthy people, including centenarians, we cannot ignore Greece. The average life expectancy in this picturesque place on the planet is 81.6 years. Infant mortality rates are approximately 10 times lower than the world average: 3.1 deaths per 1,000 children. The government here spends $2,098 per capita per year.

It is surprising that the country is included in the ranking of healthy nations in the world, despite the fact that it has very high rates of propensity to bad habits. For example, more than half of all men and a third of women in Greece smoke! In addition, alcohol consumption here is higher than the world average.

5. Finland

Among Scandinavian countries, Finland ranks second in terms of life expectancy. She is here - 81.4 years old. The infant mortality rate in this picturesque area is also extremely low - 1.9 deaths for every 1000 children, which indicates effective system health and good health mothers. By the way, the support for pregnant women here is really high level. The government provides every pregnant woman with a package of essentials, which includes diapers, clothing and bedding.

Another advantage of the Finnish healthcare system is the large number of doctors. This figure is twice the global figure. The state allocates $3,701 per year per capita for healthcare.

6. Iceland

The high life expectancy of Icelandic residents is explained not only efficient work healthcare system (medical care costs here are $3,882 per year per capita), but also a healthy lifestyle. Only 17% of men in Iceland smoke, compared to the global average of 34.8%.

Did you know?

A person’s life expectancy largely depends on timely medical examination. After residents of Switzerland, Sweden and Finland opted for an annual medical examination, average duration life there grew to 83 years! Thanks to annual medical examinations in Canada, mortality among the population from cancer and cardiovascular diseases has significantly decreased, and life expectancy has increased to 81 years. Norway can boast of similar results. Despite the harsh climate, after the introduction of mandatory annual survey Life expectancy here averages 81 years.

Have you undergone medical examination?

7. Israel

Israel is the only country in the Middle East that is included in the list of the healthiest countries in the world. The incidence rate of tuberculosis here is only 3.5 for every 100 thousand people. For comparison, the global figure is 140 people per 100 thousand.

Scientists have concluded that the populations of the healthiest countries in the world tend to be concentrated in urban areas. The situation with Israel confirms this: 92.2% of Israelis live in cities. Life expectancy is on average 82.1 years. The government spends $2,599 per year per capita on the healthcare system.

The average life expectancy in Italy is 83.5 years, but among other things, it has one of the most low indicators in the world in terms of fertility. Only 8 people are born per 1000 population. If the annual income of parents in Italy is less than 12 thousand dollars a year, the state pays a child benefit of 250 dollars a month.

According to experts, the secret to Italian longevity is diet: high consumption of olive oil (rich in Omega-3 and 6 fatty acids), fresh fruits and vegetables, lean meat and fish.

9. Australia

Australia is famous not only for its landscapes, but also for its unique healthcare system. The country has the highest scores in the world on indicators of well-being. A stable economy and a strong education system play an important role in ensuring longevity here. On average, people live 82 years. To achieve this high rate, it took the state almost 40 years. Thus, in the period from 1986 to 2010, the child mortality rate in Australia fell by more than half!

Experts believe that the main secret to the longevity of Australian residents is healthy diet and sports. Australians prefer natural food products, and the government fully provides them with them. Popular hobbies include active leisure activities such as swimming, surfing, walking, cycling and playing rugby.

10. Spain

The life expectancy of the people of Spain is enviable! On average, this is 83.4 years, which is 11.5 years more than the world average. Like most of the world's healthiest countries, Spain is a wealthy country with a stable economy. The state allocates almost $3,000 per capita per year.

The Spanish National Health System guarantees every citizen a majority medical services at no cost to him. Here at the legislative level they take care of proper nutrition, which is based on fresh natural food(fruits and vegetables). Many residents take siesta and dance Flamenco, feeling healthy and... happy.

11. Republic of San Marino

The small landlocked state surrounded by Italy is famous for its healthcare system, which, according to world experts, is rated as one of the three best in Europe. If you are a citizen of this country, you automatically receive free medicine. Moreover, the quality of medical care here is so high that this republic is one of the countries with developed medical tourism.

12. Sweden

The average life expectancy of a person in Sweden is 83 years. When talking about this corner of the Earth, tourists usually remember tall, happy and healthy people. And indeed it is! According to the Organization for Economic Co-operation and Development (OECD), treatment outcomes in Sweden are the best in the world. The healthcare system here is financed by taxes and amounts to $5,219 per year per capita. In addition to good health insurance, the state encourages local governments to become involved in preventative medicine.

Thus, over the past 10 years, it has been possible to reduce the number of smokers by 6%: for comparison, in 2000 there were 19%, and in 2012 - already 13%. According to experts, this is one of the reasons for the prosperity of the Swedes. Other positive factors include dietary emphasis on fatty fish, Rye bread And fresh vegetables, as well as lifestyle - most people choose leisure- hiking, camping, fishing, berry and mushroom picking.

As statistics show, the basis of the nation’s health is, first of all, high government spending on healthcare and timely provision of medical care. In most long-living countries health care is free, there are national programs for the prevention of common diseases and support for motherhood. In addition, the national cuisine and traditions of the country play a significant role. Healthy nations choose natural food and active leisure.

Expert commentary Alexandra Sergeevna Belodedova, nutritionist, therapist Alexandra Sergeevna Belodedova, nutritionist, gastroenterologist, therapist"]

How can Russians enter the list of the healthiest nations in the world?

You should start with correcting your diet. Unfortunately, modern Russians consume a lot of sugar. Even if you don't add extra sugar, 90% of the time you're eating a lot of hidden sugar - it's not just confectionery, baked goods and carbonated drinks, but also yoghurts, curds with fillings, juices industrial production and even ketchup. Excess sugar contributes to the gain of extra pounds and the appearance of diabetes mellitus and prediabetes, and also promotes premature aging. The solution is to exclude the above foods from your diet as much as possible.

Dairy products, even without added fillers, contain sugars natural origin(lactose), especially in whole milk. I do not recommend drinking a lot of milk for adults, as lactose intolerance often occurs with age. Dairy products are the healthiest dairy products without additives, cottage cheese, cheese.

Fruits also contain sugars of natural origin (fructose), and therefore, I do not recommend consuming a lot of fruits - optimally - berries and seasonal fruits, citrus fruits, and less often other fruits. And finally, you shouldn’t overuse sweeteners either - they “deceive” our body, accustoming our taste buds to a sweet taste. The safest among sweeteners is stevia powder. But I recommend using it only at the stage of gradually giving up sweets.

Our second problem is trans fats (margarine and palm oil). Most manufacturers save on the production of products by adding palm oil and margarine as a source of fat. Most often these are cheap dairy products (curd and cheese products, milk) and cheap confectionery products. Trans fats contribute to the development of cancer and cardiovascular diseases. The solution is to buy products from trusted manufacturers, and homemade baking, where you will be confident in the composition of the product.

The third problem is salt. And salt is not just about chips, beer snacks and pickles. Salt is added to almost all industrial and semi-finished products, even bread. The solution is to use the most natural products possible, not cheap semi-finished products. When cooking, do not add salt to food.

The fourth problem is eating small amounts of vegetables (WHO recommends at least 400 g per day) and whole grain products (cereals, whole grain bread).

The fifth problem is the consumption of small amounts of vegetable fats (olive oil and nuts), as well as Omega-3 fatty acids (primarily fish fatty varieties- salmon, herring).

Unfortunately, most of Our population is not aware of what they eat, and unknowingly makes a choice in favor of unhealthy foods (because it is convenient, cheap, “tasty”, does not require much effort in preparation, etc.). Therefore, I believe that not only personal, but also state control is needed here - a ban on the use of trans fats in food production, control of salt and sugar content in products. Then we have a chance to become a truly healthy nation.

Expert commentary Rukhshana Valerievna Neupokoeva, nutritionist, cardiologist, doctor of the highest category

Healthy eating is, first of all, conscious nutrition in our modern rhythm of life. And everyone has their own, individual rhythm. Therefore, everyone will have their own diet structure. But there are a number of basic principles healthy eating, good habits, subject to which you are guaranteed wellness and prevention of many diseases.

1. Regular diet - it is important to remember the need to feed yourself every 3-4 hours in moderate portions and listen carefully to the hunger and satiety signals that our body and hormonal system send us.

2. Enough water throughout the day. There are simple formulas for calculating how much water to drink: women - weight X by 30, men - weight X 35. The resulting volume is evenly distributed throughout the day, it is useful to drink water 5-10 minutes before meals, you can during a meal, but after a meal in 30-40 minutes.

3. The daily diet should contain 300-500 g of fruits and 400-600 g of vegetables, according to tolerance.

4. Understanding of prohibitions and restrictions. Conventionally, food can be divided into 3 categories: Daily food is complex carbohydrates; meat and seafood cooked without oils; vegetables and fruits; healthy fats, clean drinking water, dairy products and legumes as tolerated. Holiday food is our favorite desserts and delicacies, coffee, food for holidays, on vacation and meetings with relatives and friends. The healthy frequency of such food is 2-3 times a month. Junk/toxic food is fast food, sweet carbonated drinks, alcohol is extremely junk food which is best avoided.

5. Adequate sleep and rest. Numerous studies have shown that people who sleep less than seven hours a night are 4.5 times more likely to be overweight.

The concept of a healthy diet includes: regular meals, varied and balanced in composition: proteins, fats, carbohydrates, plant fibers, vitamins and minerals.

Regularity of nutrition must be observed at all times. This can be 3-5 meals a day. If this rule is followed, a person does not overeat, and energy and substances necessary for health enter the body in a timely manner, eliminating outbreaks of severe hunger.

It is quite easy to maintain a varied diet by eating daily different types cereals, meat and fish, vegetables, herbs, fruits and dairy products. It is also important to use more healthy ways cooking, use frying to a lesser extent. Recommended quantity vegetable oil- on average 2 tablespoons per day.

Example balanced menu for the day it looks like this:

2 large fruit, 2 servings of salad, 1 serving - vegetable soup, 1 serving - stewed vegetables, 2-3 servings protein product(meat, fish, poultry, eggs / 1 serving - 2 pcs.), 2 servings of dairy products; starch products (cereals, pasta, potatoes) - 3 servings, bread - 3 pieces.

People with chronic diseases It is important to consult your doctor and follow individual recommendations.

The greatest happiness is health. Research has found that the healthiest people live in Ireland. In this country the most high duration life almost 75 years.

As for the residents of Russia, the healthiest people are the residents of the foothills and mountainous regions, followed by optimists who do not lose heart under any circumstances. Next come financially secure people, rural residents and people who are not addicted to alcohol.

But speaking of specific people, there are individuals whose health is so unusual that the whole world knows about it.

For example, Don Wildman from America. At the age of 80, Don Wildman participates in bicycle races, periodically visits Alaska with his friends to snowboard, and has traveled all over the islands of Hawaii on a surfboard. Don Wildman runs and exercises daily gym. As he himself says, the secret of his phenomenal health is that he moves a lot, doesn’t worry about little things and maintains his vital energy. Don Wildman also promotes taking vitamins and healthy eating.

Lu Zijian from China is another unique people, when he was 114 years old, he easily defeated younger opponents in martial arts. His secret also, as it turns out, is moving image life, peace of mind and accumulation of vital energy.

Dean Karnazes is an American who has been called “the man with the most better shape" Dean Karnazes completed a marathon to the South Pole in temperatures of -40C, swam across San Francisco Bay, and can ride a mountain bike for 24 hours without rest or stops. By the way, Dean has a blog where he gives advice and shares his experience with everyone.

Health of the country - important indicator. But only a country with a low infant mortality rate and high life expectancy can be called healthy.

The healthiest countries in the world include:

• Iceland(life expectancy for men - 79 years, for women - 83; 3.2 deaths per 1000 births)

Named the healthiest country in the world by Forbes magazine.

• Japan(life expectancy for men - 79 years, for women - 86; 3.2 deaths per 1000 births)

The Japanese eat fish more often than any other people on the planet.

• Sweden(life expectancy for men - 78 years, for women - 83; 2.9 deaths per 1000 births)

Instead of frying food, Swedes prefer to boil, ferment, smoke and dry it.

• New Zealand(life expectancy for men - 78 years; for women - 82; 5.3 deaths per 1000 births)

Many New Zealanders grow their own fruit and vegetables for their table.

• Finland(life expectancy for men - 78 years, for women - 83; 3.7 deaths per 1000 births)

In Finland they eat little meat and get their protein from fish and tofu.

The longest living people on the planet

Hiromon Kimura- most an old man in the world, he is 115 years old.
Date of birth: April 19, 1897
Country: Japan
The secret to longevity: “Three times a day, with every meal, I eat small portions of red bean and rice cake.”

Bessie Cooper- The oldest woman in the world, she is 115 years old.
Date of birth: August 26, 1896
Country: USA
The secret to longevity: “I take care of myself and don’t eat anything unnatural or harmful.”

Healthy lifestyle habits from the world's healthiest people

Move

Walking is the main form of transportation in the most healthy countries peace. Regular moderate activity has many benefits and can be much more beneficial than high-intensity training.

This could be walking the dog, playing with children, or even gardening.

What is your life's purpose?

It's important to know why you get up every morning. This reduces stress and prevents diseases.

Statistics show that people who retire are more likely to subsequently experience poor health and have a greater risk of mortality than working people.

Learn to cope with stress

People living in healthy countries are less likely to complain of stress. Plan quiet time: meditation, bathing, hobbies.

Slow down the pace

Try to get more sleep. Be sure to take a vacation.

Follow the 80% rule

Stop eating when you are 80% full. Wait 10 minutes and then think: are you still hungry? By preventing overeating, you strengthen the connection between your body and mind.

Eat natural food

People in healthy countries eat less processed food and more locally produced, fresh and natural food. Prepare your meals with fresh, locally sourced ingredients. There is nothing wrong with fat itself if it is found in plants and animal foods (and not in processed foods!).

Limit your intake of processed foods, candy, and unnatural fats such as margarine.

Herbal teas have a diuretic effect, reducing blood pressure and prevent heart disease. Drink more water and herbal teas (and don't drink soda!).

Drink red wine in moderation

Red wine contains many powerful antioxidants. They help prevent cancer, reduce inflammation and lower cholesterol. Drink red wine regularly, but don't overdo it - a glass or two a day is enough.

Find a community of interest (but not a virtual one)

There is a strong biological relationship between our social connections and how well our bodies function.