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While the world is in the midst of a public health crisis with the COVID-19 virus, there are still many things Americans can learn from the health and wellness habits of those who live in the healthiest countries in the world.
Every year the Bloomberg Healthiest Country Index ranks 169 nations according to various factors to determine their overall health. They rate countries on measures such as life expectancy, rates of obesity and tobacco use, as well as environmental aspects such as access to clean water and sanitation.
At the top of the list in 2019 was Spain, with an average lifespan of 83.5 years. Italy, Iceland, Japan and Switzerland rounded out the top five on the list.
Unfortunately, the United States. did not break into the top 30 of the index last year, largely because of the obesity epidemic that continues to plague the country. While Americans train More than ever before (from 18.2% in 2008 to 24.3% in 2017), more than 42% are still considered overweight, according to US government data Centers for Disease Control and Prevention.
What can the U.S. learn from these global leaders in wellness and life expectancy?
Just eat
A person's overall health and well-being are largely determined by what he or she eats. In the United States, average diets have increased in portion sizes, saturated fats and calories over the years, and the desire for convenience has led many people to eat more processed foods and drinks.
According to a study by researchers at George Washington University: “The growing obesity epidemic in the United States, as well as associated chronic diseases, correlates with an increase in the consumption of ultra-processed foods.”
Conversely, many European nations have remained true to their culinary traditions over the years, consuming diets that are lower in processed foods, lower in unhealthy fats, and higher in vegetables, fiber, and lean proteins.
On Bloomberg's list of the healthiest countries, the populations of Spain and Italy tend to be a Mediterranean cuisine It has been proven to be one of the most nutritious in the world as it focuses on healthy fats, vegetables, legumes, fish and seafood that promote heart health. Additionally, Spain, as well as many other European countries, is known for tapas (small plates) dishes that promote properly sized portions.
While they are thousands of miles from the Mediterranean, the populations of Iceland and Japan also follow traditional diets that focus on whole and processed foods and include fish, seafood, and vegetables. Japan's way of eating promotes natural flavors in foods instead of infusing them into sauces. Icelandic diets As a rule, focus on lamb, seafood and dairy products.
Finally, while Switzerland They may be known for their rich and decadent cheese and chocolate. However, your diet is also based on eating real, unprocessed foods that create satiety and prevent overeating.
Move more
In each of the five healthiest countries Bloomberg's list, Outdoor exercise reigns supreme over indoor gyms. In Iceland, a country that exercises more than any other nation in Europe, outdoor hiking and swimming top the list of most popular workouts. Spain, Italy and Japan offer plenty of outdoor walking, hiking and running opportunities, while Switzerland offers some of the best skiing in the world in the Swiss Alps.
Overall, the healthiest countries have plenty of traditional indoor and outdoor exercise options, but they also maximize exercise in everyday activities of life, such as going to the store or planting and working in a garden.
In addition to the diet and fitness trends that encompass all of these countries—whole foods, smaller portions, regular exercise—they all have excellent air quality, fewer opioid drug addiction problems, and more walkable cities, all of which contribute to a longer life expectation, according to the Bloomberg Index.
Americans are exercising more than ever, but we're not making gains in the kitchen, which is so important for overall health. Looking to our healthier neighbors, Americans would do well to return to eating whole, unprocessed foods that provide a balance of macro- and micronutrients. Combined with regular exercise, dietary changes would undoubtedly help the United States rise in the global health rankings and, more importantly, increase both the quality of life and life expectancy of all its citizens.