World's oldest people say 'wine rule' could help you live past 100

Inhabitants of the world's unique 'Blue Zones' adhere to one key principle for a longer life - and it's especially good news for wine drinkers. Costa Rica, Greece and Japan host three of the five extraordinary regions where locals are reportedly 10 times more likely to live to 100 than those in the United States.

While small portion sizes, plant-based foods and spending time with family are among various rules they swear by, it's their approach to wine that has intrigued many experts. In these communities, moderate alcohol consumption is often woven into the fabric of daily life, with some locals enjoying one or two glasses each day.

"People in all Blue Zones (except Adventists) drink alcohol moderately and regularly," wrote Blue Zones explorer Dan Buettner, after conducting research on the five regions. "Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday."

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With NHS England among various health bodies to caution of alcohol's long-term dangers, including liver disease, high blood pressure, strokes and various cancers, this drinking rule may seem nonsensical. Yet, Dr Gareth Nye, a Senior Lecturer at Chester Medical School (@dr.gareth.nye), said that red wine in particular may offer certain benefits when consumed in moderation.

In an exclusive interview with The Mirror, he explained: " Red wine contains a chemical called resveratrol. It is a plant compound that has been suggested to have antioxidant properties. Antioxidants help protect cells from damage and in older people their ability to protect cells is diminished.

"Some studies have suggested antioxidants can protect cells by reducing inflammation which therefore can help people live longer. [Research has] also suggested resveratrol can lower blood pressure and control cholesterol by increasing HDL or 'good' cholesterol.

"But alcohol is not a requirement in the diet and the same impact can be had through intake of fruit and vegetables and the risks of damage from alcohol intake far exceed the potential benefits."

To enjoy its advantages without harming your body, it's therefore vital to know how much wine is too much. In the UK, current guidelines suggest no more than 14 'units' per week spread over three or more days.

For context, that's about six medium (175ml) glasses of wine, or six pints of 4% beer, according to NHS guidelines. Nutritionist Helen Bell, at Help & Advice, also told The Mirror: "Exceeding these limits can lead to a host of health issues, including liver disease, increased risk of cancer, and cardiovascular problems.

"I've had cases where individuals believed they were drinking moderately, only to realise their consumption was higher than recommended, leading to adverse health effects. I always recommend keeping track of your alcohol intake by knowing what constitutes a unit of alcohol. For example, a standard glass of wine (175ml) is about 2 units.

"Spreading your consumption over the week and including several alcohol-free days can help keep your intake within healthy limits." Meanwhile, Dr Nye added: "No one should be drinking alcohol for health benefits, moderation is always key.

"Ideally as little alcohol as possible is best for health but if you feel your alcohol intake has increased over time or you feel like you are relying on alcohol then you should ideally seek help for this."

Beyond alcohol consumption, Blue Zone residents also recommend '80% trick' or 'Hara Hachi Bu' for living a longer, healthier life. Generally, this refers to eating just small meal in the late afternoon or early evening, and only consuming this to the point of feeling '80% full'.

While this strategy certainly helps locals avoid unwanted 'food coma' sensations, Helen isn't convinced it's for everyone. She said: "This method can help prevent overeating and support weight management, reducing the risk of obesity-related diseases.

"However, eating one meal per day might not be suitable for everyone, as nutritional needs vary. I always advise individuals to tailor their eating patterns to their own body's requirements while maintaining a balanced diet."

Similarly, Dr Nye cautioned: "There is a lot of literature around calorie restrictions and its potential benefits. Taken in isolation this may not be healthy long term however many of these Blue Zones have a full well rounded approach to healthy lifestyles for which eating one meal is one.

"There is an issue with overeating which is ultimately driving global obesity levels higher and higher and knowing when to stop eating is a big part of this. The less excess fat tissue you carry, the longer your chance of living is."