Learn how to extend your lifespan and boost your overall wellness from the longest-living humans on Earth.
When it comes to health, there’s so much we can learn from other countries and cultures, those with citizens who enjoy a long, fulfilled life. Some of the best places to examine closely are the so-called Blue Zones, certain regions where an extremely high rate of people live much longer than the average, over 90 and even 100 years.
The Blue Zones include Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and Loma Linda (California, USA). A village called Seulo, located in Sardinia, Italy, holds the record of 20 centenarians from 1996 to 2016, giving it the title “the place where people live the longest in the world.”
This far stretched range of destinations demonstrates that we’re not all doomed by our genetics. The reality is that we can adapt our lifestyles to expand our lifespans, particularly if we take inspiration from the longest-living humans on earth. Wondering how to live longer? The Blue Zones provide the key to unlocking longevity:
They Make Exercise a Daily Habit
It’s no secret that regular physical activity reduces the risk of developing diseases and premature death, but did you know that the ways in which you integrate movement into your lifestyle also have a big impact on healthspan and longevity?
Just like our hunter-gatherer ancestors who were constantly moving in order to survive and thrive, Blue Zone populations are always on their feet. Instead of engaging in traditional workouts, they implement so-called “exercise snacks” into their day.
This involves getting up and moving every 20 minutes since their routines include gardening, walking, climbing stairs, manual labor, and daily chores to prolong life. If you’re restricted to the office for most of the day, you can modernize the above movements by taking regular walking breaks and avoiding the elevator.
Breakthrough research is favoring these short, regular bursts of movement over sporadic high-intensity workouts. This is because sitting for long periods of time compromises heart health, weakens bone density, and increases the risk of cancer, diabetes, and dementia — conditions that dramatically shorten lifespan.
In light of these findings, the best exercise for longevity doesn’t take place in the gym.
They Focus On Plant-based Foods
Blue Zone nutrition involves a primarily plant-based diet, with 95% of it consisting of whole plant foods, and only 5% of meat and dairy (they usually only eat meat about five times per month). Studies have shown that avoiding meat can significantly reduce the risk of death from heart disease, cancer, and numerous other causes.
How you eat also plays a role in longevity, according to Blue Zone research. The data shows that these individuals eat fewer calories and regularly fast.
In Okinawa, people follow something called “hara hachi bu,” which involves stopping to eat after feeling 80% full and may prevent weight gain and chronic disease. Most people in Blue Zones also periodically fast which helps reduce weight, blood pressure, cholesterol, and many other risk factors for chronic disease in humans.
Another characteristic of the Blue Zone diet is a reduced intake of alcohol. But that doesn’t mean you have to abstain from alcohol completely, it’s just important to consume it in moderation to reduce your risk of death from heart disease. Rich in antioxidants that slow down the aging process, red wine is the tipple of choice here.
They Get Sufficient Sleep
Just like regular physical activity, rest and recovery periods in the form of a good night’s sleep also seem just as important for individuals who want to live a long life.
People in Blue Zones get the optimal seven hours of sleep at night. And since sleeping a lot less or a lot more than that is associated with an increased risk of death, it’s crucial to get the balance of sleeping enough and not laying in for too long.
They also sneak extra snoozing into their days in the form of 30-minute-long naps. In Icaria and Sardinia, “siestas” are relatively common and research shows they also may potentially reduce the risk of heart disease and death. Bear in mind that you shouldn’t nap for longer than a half hour as this may have adverse effects on your health.
It’s also useful to know that these communities tend not to go to sleep or wake up at set hours. While this poses a challenge for Western worlds dictated by their 9–5 work schedules, as long as you aim to get 7 hours each night as well as go to bed and wake up at roughly the same time — you’ll be experiencing a lot more than just 40 winks!
They Stay Connected to Their Social Circle
Diet, exercise, and rest are the most obvious ways to maintain good health, but did you ever consider the impact friends and family can have on your lifespan? Countless studies have linked loneliness to an impaired immune system, a higher tendency to fall into depression, and an increased risk of developing chronic diseases.
Wondering how the Blue Zone populations stay connected? Communal living is a big factor. It’s common for young and old people to live together, and according to studies, grandparents who look after their grandchildren have a lower risk of death.
Many of them also make the most of mealtimes, turning them into social occasions. Ikarians, in particular, are known to eat slowly while holding conversations with family; a ritual that’s good for building not only stronger family ties but also healthier bodies.
Take some inspiration from these communities, but if your circumstances don’t allow you to do so, there are other ways to avoid social isolation. Engage in a weekly activity like a hiking club or a fitness class, or if sports aren’t your thing, you can volunteer. Our best advice is to get out with your dog as this is the ultimate conversation starter!
Do You Want to Live to 100 Years Old?
We’re on a mission to add 1 million years of healthy lifespan to American lives. Do you want to join us on our wellness journey? Head over to our FREE Healthspan to Lifespan Facebook group for more information on the Blue Zones and longevity.