[Music]
hi my name is dr. Rangan chastity I'm a
medical doctor
I'm BBC one's doctor in the house and
I'm author of a new book called the four
pillar plan there are these almost
magical areas around the world called
Blue Zones where people live to a long
age with very good health examples of
some blue zones where they have these
high rates of longevity include Okinawa
in Japan and Loma Linda in California as
well as some places in Sardinia now
understandably scientists have actually
studied these areas to try and work out
what the secret is and if we look at
diet what's remarkable is that there is
no one true diet they all eat slightly
differently but what they all do is have
unprocessed food by and large they have
food that's local and seasonal they
don't count fat so don't count calories
in they don't count carbs what they do
is focus on minimally processed food and
I think that's the key it's eating well
for our health is it minimally processed
because if it is by mind it's gonna
nourish your body it's gonna nourish
your gut there's a lot of science now
but the health of our gut influences the
health of our whole body so if you're
eating well for your guts you're eating
well for your body
I get it we're all busy I've got a busy
job I'm sure many of you have a busy job
and you don't have time to cook there
are little ways that you can actually
choose healthier options when you're out
so simple tip that I even go by is if
I'm buying of food products in a shop I
flip it around and look at the label and
see has it got more than five
ingredients more than five tends to mean
is quite a highly process and I by and
large try and stay away from those foods
and go for foods that should have less
than five so a simple tip that I
encourage with all of my pages to help
them improve their gut health which is
also going to improve their brain health
is to try and have five different
colored vegetables every single day if
possible we know by doing this you have
a profound impact on your gut microbiome
all these bugs that live inside us and
that impacts the rest of your body
including the way your brain functions
it's a simple measure that can be
challenging at first but as soon as you
put your mind to it it's not as hard as
you think it is or what encouraged you
to give it a go
you