Author: BalanceGenics Longevity Research Team (How100.com)
Dan Buettner, an acclaimed explorer, longevity researcher, National Geographic fellow, award-winning journalist, and producer, is also the author of bestselling books like "The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest" and "The Blue Zones Solution: Eating and Living Like the World’s Healthiest People." Over the past 20 years, Buettner has traveled the globe to study five "Blue Zones"—regions where people live significantly longer lives. These regions include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. From his interviews with 263 centenarians, he has distilled the principles that contribute to their remarkable longevity, which he refers to as the "Power 9."
1. Move Naturally
The longest-lived people in the world do not pump iron, run marathons, or hit the gym regularly. Instead, they live in environments that naturally encourage physical activity. They tend their gardens manually, relishing the physical labor rather than relying on modern machinery for household and gardening tasks. They walk to work, visit friends, and go to places of worship, integrating physical movement into their daily lives.
2. Sense of Purpose
In Okinawa, they call it "ikigai," and in Nicoya, it’s known as "plan de vida." Both terms translate to "why I wake up in the morning." In every Blue Zone Buettner visited, the residents had a reason for living beyond their day-to-day tasks. Studies suggest that knowing your sense of purpose can add up to seven years to your life expectancy.
3. Stress Reduction
Even residents of Blue Zones experience stress, which can lead to chronic inflammation and is associated with all major age-related diseases. However, they have daily routines to combat stress: the Okinawans honor their ancestors, Adventists engage in prayer, Ikarians take naps, and Sardinians enjoy happy hour.
4. The 80% Rule
The Okinawans practice "hara hachi bu," a Confucian mantra reminding them to stop eating when their stomachs are about 80% full. Blue Zone residents typically eat their smallest meal in the late afternoon or early evening and then refrain from eating for the rest of the day.
5. Plant-Based Diet
Legumes, including fava beans, black beans, soybeans, and lentils, form the cornerstone of most Blue Zone diets. Meat is consumed sparingly, typically only about five times a month, with portions averaging around three to four ounces (about the size of a deck of cards).
6. Moderate Alcohol Consumption
People in Blue Zones, including some Adventists who typically abstain, often consume alcohol moderately and regularly. Interestingly, modest alcohol consumption—especially when enjoyed with friends or food—has been linked to longer life expectancy compared to complete abstinence. However, binge drinking, like saving up all your alcohol consumption for the weekend, is discouraged. The social aspects of drinking seem to play a crucial role in its potential benefits.
7. Belonging
Of the 263 centenarians interviewed, all but five belonged to some faith-based community. Research suggests that attending faith-based services four times per month can add four to 14 years to life expectancy.
8. Prioritizing Family
Centenarians in Blue Zones often keep aging parents and grandparents close by or in their homes, which has been shown to reduce the illness and mortality rates of the entire family. They also commit to a life partner (which can add about three years to life expectancy) and invest time and love in their children, which helps ensure that the children becomes responsible adults.
9. Social Circles
The world’s longest-lived people either choose or are born into social circles that support healthy behaviors. In Okinawa, moais—groups of five lifelong friends—provide social, emotional, and even financial support. Research indicates that behaviors like smoking, obesity, happiness, and even loneliness are contagious. The social networks of long-lived individuals reinforce healthy behaviors.
Conclusion: Creating Your Own Path to Longevity
Adopting these principles can significantly enhance your quality of life and potentially extend your years. Although there are no guarantees, you will likely add many more happy and fulfilling years to your life by embracing the practices of the world’s longest-lived people.
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We use the latest findings from global leading longevity scientists to develop products and services, focusing on Longevity Supplements (cellular anti-aging) and Physical Therapy Exercises (physical anti-aging).
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Related Academic Papers and Articles
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"The Impact of Natural Movement on Longevity" by Katzmarzyk, P. T., et al. (2020).
- Discusses how integrating physical activity into daily life can improve longevity.
- Link to the paper
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"The Effects of Knowing Your Purpose on Health and Longevity" by Ryff, C. D., et al. (2014).
- Examines the relationship between purpose in life and health outcomes.
- Link to the paper
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"Stress and Inflammation: The Hidden Health Risks" by Miller, G. E., et al. (2011).
- Explores how stress-induced inflammation is linked to chronic diseases.
- Link to the paper
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"Plant-Based Diets and Longevity: A Review" by Dinu, M., et al. (2017).
- Reviews the benefits of plant-based diets on overall health and longevity.
- [Link to the paper](https://www.ncbi.nlm
