4 lifestyle habits the longest living people on the planet have in common. And better yet? Some of them are even fun! So we share with you — how to benefit from a Blue Zone lifestyle without ever leaving your living room.
We all know that exercise, eating well, and getting enough sleep are important for health. But when it comes to designing a wellness routine, decision fatigue is all too common. There are loads of workouts, mental health practices, and eating plans to choose from — all with their own corresponding benefits.
But, for anyone wishing they could employ the best practices of the longest (and healthiest) living people on the planet, there are four longevity lifestyle tips that, when applied, can truly move the needle when it comes to fighting disease. That’s according to Dean Ornish, MD, and author Anne Ornish — a couple who research and write about which behaviors improve chronic diseases like diabetes.
They’ve published extensive work on something called “Blue Zones”. In fact — if you want to live longer, look younger, and be happier — all while lowering your risk of heart disease, diabetes, and cancer — you may want to consider moving to one of the Blue Zones.
But, where exactly are we jetting off too???
The term ‘Blue Zone’, first coined by National Geographic explorer Dan Buettner, refers to areas of the world where people live longer and healthier lives than anywhere else on Earth.
The five Blue Zones are Sardinia (Italy), Okinawa (Japan), Nicoya Peninsula (Costa Rica), Ikaria (Greece), and Loma Linda (California). Yes please! We’re packing our bags — right now!
These regions have a number of things in common that help residents live long lives:
- They’re physically active every day
- They eat a plant-based diet
- They manage stress through gardening or other activities like prayer or meditation
Below, we break down the top four longevity lifestyle tips we can learn from the longest-living people in the world. Read ahead to learn the diet, stress management, physical activity, and socializing habits they utilize for a longer, healthier life.
4 longevity lifestyle tips from the longest-living people on Earth:
1. They eat plant-based diets
When it comes to filling their plates, the folks of the Blue Zones focus on plants. This means that “they’re eating 90 to 100 percent plant-based food beyond a shadow of a doubt” (in the words of Buettner). Why? Because foods like vegetables, fruits, grains, and beans benefit your heart, gut, and brain. Plus, plant-based diets are associated with a lower risk of heart disease, prevention of type two diabetes, a reduced risk of cancer, the prevention of Alzheimer’s Disease (and the list goes on).
The people of the Blue Zones also eat small, playing card-size portions of meat on occasion, and generally stick to drinking water, coffee, and — yes! — wine.
2. They manage stress by gardening
Researchers are really just beginning to understand how stress contributes to disease, but early findings indicate that the mental turmoil caused by a too-long to-do list or one too many nights of poor sleep essentially compromises our body’s ability to regulate inflammation. And scientists now believe that this can cause diseases like Alzheimer’s to both develop and progress — hence why stress management is a huge part of protecting your body and mind from disease.
Gardening is one way of relaxing your mind by focusing on a task. It’s low-impact, requires you to be present in the moment, and is done at your own pace. If you find that stress is causing feelings of anxiety, worry, nervousness, or depression, performing a task like gardening can help ease the tension and allow for a moment to yourself.
3. Physical activity, but make it fun!
The secret to a long life isn’t just one thing. It’s a collection of habits and activities that you can do every day, like getting enough sleep and exercise, eating lots of fruits and vegetables, and keeping up with your friends.
One of the most important things you can do is get regular, habitual physical activity. This model doesn’t push a gym membership — it’s about routine activities you add into your everyday life that you’ll maintain in the years to come. Gardening, walking, hiking, and completing chores are all found to be among daily activities of the elderly in The Blue Zones which include Nicoya, Costa Rica and Okinawa, Japan.
The key here is to find something you actually enjoy doing. If you love what you do, you’ll keep doing it! Simple. Oftentimes, the best way to make a healthy change is to start with what you’re comfortable with and work your way up from there.
4. They stay closely connected to their communities
Go figure: Having people in your life who love and care for you — and who you love and care for in return — is literally good for you.
As obvious as it may seem, “love, compassion, and closeness is not something you hear about often in mainstream medicine, and that’s the part that our participants are most apprehensive about, even though it’s probably the most valuable,” says Anne Ornish.
One study demonstrated that dementia risk in people above the age of 75 was lowest for those who had various, satisfying social connections.
So, when you’re thinking about how to take care of yourself today, make sure to pencil in some time with someone you love. Your body will thank you in the long run.
Don’t try all of the things below at one time. Choose a few, make them habits, and revisit when they’re part of your daily routine. And don’t beat yourself up — genetics plays a role in how long you’ll live, it’s only one small part of the equation. Either way, if you’ve got great genetics, good for you! And if not, that’s cool too. If these 4 Blue-Zone habits don’t speak to you that’s okay! There’s 5 more for you to choose from!
Don’t just take it from us! We recommend reading the full Power 9 mix from Blue Zones (at bluezones.com)
But one tip we’re living by? Embracing our tribe with joy. Findings a sense of belonging and down shifting our stress whenever we can. Wellness is a journey. And we are here together to explore. Better yet? Listen to your body. Whether it’s reallocating or spending more time with your pet outside, trust your gut.
Sources Cited:
Power 9®: Reverse Engineering Longevity By Dan Buettner
https://www.bluezones.com/2016/11/power-9/#
How to live to be 100+ — Dan Buettner Video on TED-ed Youtube Channel
https://www.youtube.com/watch?v=ff40YiMmVkU&ab_channel=TED-Ed
