9 Health Tips From The World’s Longest Living People
Living a healthy, happy, disease-free, long life is so much easier and simpler than we think it to be. In fact, there are a few areas in the world that host relatively large populations of people living well into their 100s free of disease and disability and full of joy and purpose instead. These areas are known as the Blue Zones, a coin termed in 1990 by National Geographic author, Dan Buettner, when he decided to travel to the 5 places in the world with the highest number of centenarians, people living to 100 and beyond. These places of longevity are Sardinia, Italy; Loma Linda, California; Nicoya, Costa Rica; Ikaria, Greece; and Okinawa, Japan. What was the reason for Buettner’s mission? Pure curiosity and an inquentiable thirst to know the answers to some of the questions we have all pondered at one point or another:
Why do some people live so much longer than others?
What is so special about these 5 areas that allows the populations to live so long?
Why do these areas not suffer from the same diseases that plague us in the West?
How do these people not only live so long but do so with an incredibly joyful pep in their step?
Between our yoga classes and green juice, what could we possibly be missing??
THE POWER 9: Characteristics of Longevity
On Buettner’s expedition to the Blue Zones, he and a team of researchers, doctors, and scientists gathered both qualitative and quantitative data to highlight the similarities between the 5 areas. These common characteristics of longevity, known as the Power 9, offer simple, easily implementable wisdom that we can all incorporate into our lives to improve our overall health and well-being. If you are interested in living the healthiest, happiest, longest life possible, you may want to try incorporating these 9 habits into your life. If so, here they are:
1. MOVE NATURALLY. Be active without having to think about it.
Blue Zones method: People living in the Blue Zones walk numerous miles everyday, garden for hours on end, and do other forms of low-intensity, regular exercise.
Extra information: A combination of aerobic, balancing, and muscle-strengthening exercises seems to be best for longevity. Regular, low-intensity exercise (at least 30-60 minutes daily) is much better than irregular, intense exercise.
How? Go on walks. Do yoga. Garden. Move in ways that you enjoy.
2. HARA HACHI BU. Painlessly cut calories down by 20%.
Blue Zones method: The Okinawans in Japan don’t eat until they are full; they eat until they are not hungry anymore. In fact, before every meal, they whisper, “Hara hachi bu”, meaning, “I will only eat until I am 80% full.”
Extra information: Slight, chronic caloric restriction is the only mechanism ever shown to increase longevity in every single species, so choose foods that are nutrient-dense rather than calorically dense (fruits and vegetables), and eat until you are no longer hungry rather than full.
How? Pre-plate your meals in smaller portions. Eat slowly and mindfully. Allow yourself 20 minutes to digest a plate of food before deciding if you would like another serving.
3. PLANT SLANT. Avoid meat and processed foods.
Blue Zones method: All of the Blue Zones mainly subsist on garden vegetables, fruit, beans, nuts, seeds, and whole grains. Some are completely vegan or vegetarian while others enjoy meat occasionally once or twice a month.
Extra information: Studies across the board have shown that higher intake of plant-based foods (vegetables, fruits, legumes, whole grains, etc.) and lower intake of animal-based foods (meat, fish, dairy, eggs, etc.) consistently correlates with a lower risk of all disease, a healthier weight, and a longer life.
How? Eat at least 4-6 servings of fruits and vegetables daily. Limit your intake of animal-based foods. Consume beans and nuts daily if possible.
4. GRAPES OF LIFE. Drink red wine (in moderation).
Blue Zones method: The Sardinians in Italy love to drink dark red wine full of artery-scrubbing polyphenols with their meals while the Okinawans in Japan find joy in drinking sake with their friends.
Extra information: It is unknown whether the positive correlation between regular intake of alcoholic beverages and longevity is due to the polyphenols and antioxidants within the drinks or due to the fact that alcohol brings people together in a communal space, but this trend seems consistent amongst the Blue Zones. However, beware that consuming too many alcoholic beverages not only wipes out the positive health benefits but also causes further damage.
How? When having wine, buy the highest quality red wine. Consume at most one or two servings a day. Moderation is key.
5. PURPOSE NOW. Take time to see the big picture.
Blue Zones method: In Okinawa, Japan, they call it ikigai. In Nicoya, Costa Rica, they call it plan de vida. Either way, centenarians living in the Blue Zones all tend to have a sense of purpose, a reason to get up in the morning.
Extra information: Certain studies suggest that having a reason to live, whether that be a career, watching one’s grandchildren grow up, or helping others, seems to allow older people to essentially will themselves to keep living.
How? Come up with your own personal mission statement. Find a romantic partner, family member, friend, or colleague that can hold you accountable and keep you aligned with your purpose. Pick up a new hobby or learn something new to keep your brain sharp.
6. DOWNSHIFT. Take time to relieve stress.
Blue Zones method: Nicoyans from Costa Rica take a break every afternoon to rest and meet up with friends. In Okinawa, Japan, groups of friends that have been together for decades, called moais, gather together to socialize before dinner. Seventh Day Adventists in Loma Linda, California take every Saturday, their Sabbath, as a full day off to socialize, be active, and take part in spiritual practices. Each Blue Zone has their way of maintaining low levels of stress and keeping life simple.
Extra information: Chronic stress leads to chronic inflammation in the body, which has been linked to a vast range of diseases, including diabetes, cardiovascular disease, atherosclerosis, and Alzheimer’s. While little bits of stress can be good for us (allowing a wound to heal, preparing for an important event, etc.), chronic stress is damaging to our health.
How? Reduce the time you spend listening to the radio or watching TV as it only adds to the mental chatter. Be 15 minutes early to everything so that you don’t get stressed if you get stuck in traffic or lost. Meditate daily at least for 10-30 minutes.
7. BELONG. Participate in a spiritual community.
Blue Zones method: In Loma Linda, California, the Blue Zone is composed of Seventh Day Adventists. In Okinawa, Japan, these elders practice a blended religion that stresses ancestor worship. The Sardinians and Nicoyans are mainly Catholic, and the Ikarians are typically Greek Orthodox. No matter which faith they practice, every single Blue Zone practices one passionately.
Extra information: It’s unclear why people who attend religious services and take part in religious practices tend to live longer, but there are many hypotheses. One is that people who practice religion also tend to practice fewer unhealthy habits, such as smoking or excess drinking. An alternative hypothesis is that religious people tend to have a strong, supportive community with whom they have scheduled time every week. Similarly, religious practices hold a similar role to something like meditation, a piece of time outside of daily life spent decompressing. Lastly, some believe that religious people live longer than non-religious simply because religions often offer a guidebook for how to “live life right”, allowing those that do so to feel a sense of peace.
How? Explore a new tradition. Schedule spiritual or religious practices and services into your weekly routine. Get more involved with your spiritual community.
8. LOVED ONES FIRST. Make family a priority.
Blue Zones method: In four of the Blue Zones (excluding Loma Linda, California), older generations tend to live with younger ones. Centenarians and other elderly typically live with their children and grandchildren.
Extra information: Elders who live with their children and/or have very regular contact with them typically eat healthier, have lower levels of stress, have fewer incidence of serious accidents, and are less susceptible to disease. The togetherness of the families in the Blue Zones offers both a supportive social network as well as a reason for living.
How? Put family first. Set established family time and vacations. Make an effort to get the whole family together as often as possible.
9. RIGHT TRIBE. Be surrounded by those who share Blue Zone values.
Blue Zones method: All of the centenarians in the Blue Zones have a strong group of friends who support them, socialize with them, and add joy to their lives. These friends all share similar values as well, making each one feel like part of something greater than themselves.
Extra information: Health habits are as contagious as the flu, so make sure you are spending time with healthy, happy people whom you’d like to emulate.
How? Identify your inner circle. Spend at least 30 minutes a day with them if you can. Schedule social time into each week.
Now that you know how these Blue Zones manage to live such long and happy lives, I hope that you can start to implement either all 9 of these characteristics or even just a few of them into your life. Cheers to a life of eating well, moving naturally, feeling a sense of belonging, and socializing to your heart’s content!