The keys to longevity

The oldest recorded person in history was Jeanne Calment, of Arles, France. She had lived to be 122 years, 164 days when she died in 1997. This was in spite of smoking for 96 years. Even though most people don’t grow nearly as old as she did, there are areas with a higher density of centenarians called blue zones. These blue zones exist all over the world — but what do they have in common?

Okinawa, Japan, a location that has previously been discussed on this blog, is one of those blue zones. Blue zones, a concept created by writer and explorer Dan Buettner, are places where people live measurably longer lives. Aside from Okinawa, these places include:

• Sardinia, Italy
• Nicoya, Costa Rica
• Icaria, Greece
• Vilcabamba, Ecuador
• Seventh-day Adventists in Loma Linda, California

Why do these people live longer?

While these places are spread out all across the globe, they do in fact have some things in common. Dan Buettner and the team of blue zone-researchers identified 9 different factors that seemed to have an impact on the longevity of blue zone inhabitants:

• Natural exercise
  Most people in blue zones don’t run a triathlon every year, but they still move regularly. Today, many of us have sedentary lifestyles which inhibit us from using our bodies as they were intended. In the blue zones, people move naturally about in their everyday tasks — providing good, sound exercise.
• Have a purpose
  With a clear purpose in life you can actually increase your lifespan. Don’t drift aimlessly on the ocean of life — act deliberately with a goal that keeps you going.
• Stress less
  Too much stress has a negative impact on your health. By reducing stress, you can also reduce conditions like high blood pressure, heart problems and depression.
• 80% full
  Don’t eat too much — stop when you’re about 80% full. Eating less calories can benefit your health and lead to a longer life, though it’s uncertain as to why. It might be related to a slower metabolism, and hence fewer free radicals. There is a theory that free radicals, atoms or molecules with an unpaired electron, damage cells and cause aging.
• Legumes
  A semi-vegetarian diet, with plenty of beans, is a common denominator for many centenarians. Meat (usually pork), on the other hand, is only consumed a few times a month.
• Moderate alcohol consumption
  People who drank alcohol moderately outlived non-drinkers. This turned out to be especially true if they shared a drink with friends.
• A sense of belonging
  By regularly attending religious services — and thus being part of a religious community, you can find a sense of belonging. This has been known to add years to your life expectancy.
• Family matters
  A strong family bond was common among centenarians. Parents as well as grandparents live nearby, and they usually choose just one life partner.
• Social conditions
  People who reached a very old age spent most of their time with people who promoted a healthy lifestyle. Either they were born into a healthy community, or they actively chose one.

Outside the blue zones

Above are the 9 factors which the blue zone researchers identified as being common denominators across all locations. But it’s not only in the blue zones that people live long lives. Bama, in southern Guangxi, China, is another longevity hot-spot. The small village in the hills has become known for its centenarians. As a few of the inhabitants have become tourist attractions, the village is attracting more and more people looking for the keys to longevity.

There are many factors that come into play when it comes to determining a person’s lifespan. But roughly it can be divided into two segments: genetics and lifestyle. And of these two, lifestyle seems to be the most important determining factor.

Studies on twins have shown that genetics only stand for about 25–30% of what determines a person’s lifespan. The rest is lifestyle. Yet, genes likely played a big part in the village of Bama. The region is not very accessible, and in the old days it took days to leave the hills. This made medical treatment difficult, and thus only the strongest genes survived.

Yang Ze, deputy director of of the Institute of Geriatrics at Bejing Hospital, explained to British The Guardian what he thought was a genetic key to the Bama inhabitants longevity:

Bama residents have mostly inherited a gene from both parents that helps the body to produce a protein called apolipoprotein-E. That combines with fats to form a lipoprotein that reduces excess cholesterol.

Genetics aside, what about the lifestyle? In Bama the air is fresh, the water is clean and the landscape stunning. The immaculate environment and lack of pollution certainly doesn’t hamper a long life. But the key is likely in how they, as in the blue zones, work and move around regularly and in what they eat.

The Bama diet consists of plenty of organic vegetables, not much meat, and they usually steam their food instead of frying it. Adding to this, they consume less fat, sugar and salt. The majority of the fat they do consume come from plants, such as hemp seed, which contains omega 3 and 6 fatty acids. Compared to normal western diets, the Bama diet contains large amounts of carbohydrates and dietary fiber, while the locals at the same time adhere to the principle of eating in moderation.

The impact of cholesterol

In 2005 a book came out called The China Study. The book, written by professor T. Colin Campbell and his son Thomas M. Campbell II, a physician, explores the link between consuming animal products and chronic illnesses (such as heart disease, diabetes or cancer). It is based on a 20-year study that looked at mortality rates in 65 different counties in China during selected periods in the 1970s and ‘80s.

The study found that as blood cholesterol levels rose in certain counties during the ’70s, so did the prevalence of heart disease and many forms of cancer. It concluded that people who stick to a strictly plant-based/vegan diet will not only reduce, but perhaps also escape or revert, many of the diseases common in the west today. The authors even go as far as writing that:

Eating foods that contain any cholesterol above 0 mg is unhealthy.

While the study isn’t undisputed, it echoes what is seen in the the blue zones and Bama. A heavily plant-based diet, with less meat, processed foods and refined carbohydrates seems to be a linked to increased well being — and thus a long life.

So what are the keys to longevity?

Like mentioned, there are many factors which affect a person’s lifespan and the recipe for longevity is by no means clearly defined nor undisputed. But, when looking at what these societies all have in common, there are a few things that stand out. The main factors are:

• Majority of the food is derived from plants and meat is quite rare, while legumes are popular
• Consistent moderate exercise is a part of everyday life
• Social factors — people are socially engaged within their communities and have strong family bonds
• Less smoking (even though the world’s oldest recorded woman smoked for 96 years!)

What can you do?

What do you take away from all of this? What are the lessons to be learned from these societies? What can the centenarians teach us?

• For one, you can start eating a more plant-based diet. If you rely heavily on meat, and especially red meat, you can try to cut down. Also, remember to eat in moderation in order to keep your cholesterol in check. If you’re worried about your cholesterol, or your heart, don’t hesitate to contact a physician for a consultation.
• Quit smoking
• If you work in an office, chances are you remain seated for large parts of the day. Remember to take regular breaks and move around — or even work standing up. But this is no substitute for regular exercise, so make sure to squeeze that in as well. It’s a vital part of a healthy lifestyle.
• Connect, reconnect and engage — be a part of something bigger. Remember to connect with your family and loved ones and not to take them for granted. This can reduce stress and increase your well being. But it’s not only your family you should connect with, it’s also beneficial to engage in your community. Play an active part in a greater context — and let those around you enrich your life, as you enrich theirs. Hopefully, for many years to come.

If you’re looking for more health articles and tips — remember to check out RingMD on Facebook or Twitter!