How to Live to 100

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The mystery of centenarians – people living to 100 years old and beyond – has been studied extensively throughout the years. The consensus among most gerontologists is that a combination of factors such as not smoking, small body size, diet, regular exercise, avoidance of stress, lifestyle, family connectedness, avoidance of worry, and a positive attitude toward life all contribute to living long.

There are officially 5 areas in the world with highest concentrations of centenarians – called Blue Zones. They are: Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California.

Dan Buettner, Blue Zones founder, is a National Geographic Fellow and multiple New York Times bestselling author. Not only he and his team developed the concept of Blue Zones, they also identified 9 practices, common among most of the populations in these communities, that contribute to longevity – the 9 longevity factors. Let’s look at what they are:

Blue Zones Power 9: Lifestyle Habits of the World’s Healthiest, Longest-Lived People

1. Move Naturally

The world’s longest-lived people don’t purposefully lift weights, run marathons or buy Peloton bikes. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work. They walk from place to place. In other words – they welcome movement in their life as just part of it.

2. Purpose

The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy. Defining your purpose brings a sense of fulfillment. Your purpose is a very personal, individual one. Whether you find it in your family or serving families of others, if it’s in the work you do or volunteering in your community, helping one person at a time, or entire country – it is very deeply yours and should come from the heart.

3. Down Shift

Even people in the Blue Zones undergo stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour. Find your way to distress. It could be meditation, playing sports or running, cooking a family meal, going for walks, travelling, going to the beach, playing with your pet, etc.

4. 80% Rule

“Hara hachi bu”  – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.

5. Plant Slant

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Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month (pretty much once a week).  Serving sizes are 3-4 oz., about the size of a deck of cards. Blue Zones communities rely predominantly on plant-based diets that tend to be rich in fiber, phytochemicals, immune-boosting antioxidants, fiber, vitamins and minerals among other nutritious elements. They hardly eat any processed packaged foods, and most their meals are home-made. Loma linda, CA community is fully vegetarian, while other Blue Zones are mostly plant-based with occasional animal product, seafood or dairy.

6. Wine @ 5

People in all blue zones (except Adventists in Loma Linda CA) drink alcohol moderately and regularly.  In fact, moderate drinkers outli

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ve 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. Now, that’s entirely optional as we see in Loma Linda it is omitted without sabotaging the longevity outcome. I, personally, stick to it 😉

7. Belong

All but five of the 263 centenarians that were interviewed belonged to some faith-based community.  Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.

8. Family/Loved Ones First

Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).

9. Right Tribe

The world’s longest lived people chose – or were born into – social circles that supported healthy behaviors, Okinawans cre

ated ”moais”–groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.

To make it to age 100, you have to have won the genetic lottery. But most of us have the capacity to make it well into our early 90’s and largely without chronic disease. As the Adventists demonstrate, the average person’s life expectancy could increase by 10-12 years by adopting a Blue Zones lifestyle.

Now I invite you to use the Blue Zones Power-9 Lifestyle Habits as your self-care practices to ensure health and longevity. Wine at 5 is optional 😊

Stay nourished my friends!

Adopted from: https://www.bluezones.com/2016/11/power-9/