Experts have identified what they call “blue zones” – areas of the globe where environment and lifestyle contribute to living longer. Learn what they do differently in these places, as well as other tips for increasing longevity.
Why do people in “blue zones” live longer?
“Blue zones” are areas around the globe where scientists say people live long and healthy lives, up to and past the age of 100. Researchers have noted that people within these areas share a common environment and, more importantly, a lifestyle that scientists believe contributes to their longevity, CNN reported.
The lifestyles and diets of “blue zone” people
Although “diet” is a healthy part of what appears to contribute to the longevity of people living in blue zones, their overall lifestyle seems to be equally important.
- They eat a 98% plant-based diet, with whole foods and complex carbohydrates, such as beans, peas, vegetables, and whole grains to provide vitamins, minerals, and fiber.
- They stop eating before they are full.
- They walk, bike, and work in their gardens daily.
- They are often members of a social or religious group.
- They have a purpose in life.
- They handle stress well.
- They are close to friends and family.
Longevity in a nutshell
According to a number of studies, which also seem to mirror the habits of people in “blue zones,” the following habits are the most important factors contributing to longevity.
Eating well. Consuming a “rainbow” of fruit and vegetables, including complex carbohydrates, while limiting processed meat and sugar.
Water. Drink eight glasses of water per day.
Stop eating before full. Don’t eat until you’re full. Here the 80/20 rule applies again – stop when you feel 80% full, something that was part of the Okinawans’ 2,500-year-old Confucian mantra.
Exercising. The CDC recommends a minimum of 150 minutes of aerobic and strength-based exercise a week.
Getting proper sleep. 7-9 hours per night.
Staying social. Keeping up with family and friends, joining social clubs, and engaging in hobbies or interests with other people.
Having a sense of purpose. Having a reason to get up in the morning can add up to 7 years to life expectancy.
“Non-negotiable” steps to living longer
According to longevity researchers, there are a number of steps people can take that are “non-negotiable” if you want to live longer, CNBC reports.
1. Food is your primary medicine
The top driver of noncommunicable diseases is poor diet, according to experts. The remedies are:
- Drink more water.
- Eat more plants.
- Avoid processed foods.
- Consume healthy fats, which are essential to a healthy heart, blood flow, and blood pressure.
2. Eat less often and earlier in the day
Research has shown that intermittent fasting can improve insulin stability, cholesterol levels, blood pressure, mental alertness, energy, and weight maintenance. One effective method is a 16:8-hour fasting cycle, where you eat all of your meals within one eight-hour period, then don’t eat again for 16 hours. However, talk to your doctor before beginning such a regimen.
3. Get regular checkups
Regular testing can reveal body deficiencies and maladies. Early diagnosis is critical for disease prevention.
4. Get your body moving
Exercise is critical for overall health and longevity. At a minimum, walking will suffice, and at a brisk pace if possible. No matter what type of exercise you choose, try to engage in 15-30 minutes of continuous physical activity per day. Strength training (exercise bands, weightlifting) is crucial for maintaining muscle mass and bone density. If possible, try to alternate between strength training and cardio activity (walking, biking, jogging) every other day.
