For centuries, humans have turned to specific foods, exercises and lifestyles to keep their mind and body in top form — and to extend their lifespans. If you think that’s a pointless pursuit given your genetic makeup, think again. A Danish study concluded that only 20% of our aging process is due to genetics and a whopping 80% depends on our lifestyle. That means you may have the power to largely control your health and longevity through mind-body wellness practices. Even better, we can learn from other cultures that have established positive outcomes for generations. Read on to find out the longevity secrets and tips for a healthy life from around the world.
Nine Longevity Secrets From Blue Zone Cultures
Perhaps you’ve heard about the Blue Zones, five very special places around the world with the highest percentage of centenarians. These longevity hotspots are:
- Okinawa, Japan
- Sardinia, Italy
- Nicoya, Costa Rica
- Ikaria, Greece
- Loma Linda, California
A group of researchers went into these communities to learn more about their longevity secrets and discovered that the lifestyles of their centenarian residents had nine specific characteristics in common. These became known as the Power 9:
1
Natural Movement
Forget the gym or that morning jog — Blue Zoners all reside in places where they have to naturally move their bodies all day, like walking to shops instead of driving and gardening without the help of electric or gas-powered tools.
2
A Sense of Purpose
Do you have a sense of purpose in life? Knowing what gets you up every morning can increase your life expectancy by seven years!
3
Taking Time to De-Stress
Everyone inevitably experiences various kinds of stress in life. But having a routine or ritual to de-stress every day is vital to lessening the harmful impacts of stress. For example, Okinawans pause daily to remember their ancestors, Adventists pray, Ikarians have a siesta and Sardinians enjoy a happy hour.
4
Light Dinners
Blue Zoners enjoy balanced plates full of whole grains and colorful fruits and veggies that are either fresh or pickled depending on the time of year. Their last meal of the day, eaten in the early evening, is also their smallest.
5
A Plant-Based Diet
People in Blue Zones typically eat a mainly plant-based diet. Meat, usually pork, is eaten just a few times a month in small portions. Better load up on your legumes: fava beans, black beans, soybeans and lentils are what you’ll have to eat to make it to 100!
6
Happy Hour
These centenarians know how to enjoy their extended lives! All of them, excluding the Adventists, drink one or two glasses of alcohol (often wine) per day, but always with friends or with food, which is key.
7
Faith
Almost all of the centenarians included in the study were part of some kind of faith-based community. And for good reason: research has shown that attending religious services may help you live longer. If you’re not religious, you could try meditation or other centering activities to connect with your inner self.
8
Surrounding Yourself With Family
Keep your family close, including aging parents or grandparents. Living with them was shown to decrease the rates of disease and mortality in the children of the household. Blue Zoners usually partner for life, which can add up to three years of life expectancy.
9
Forever Friends
It takes a village to live healthier and longer. The world’s oldest citizens were part of social circles (by choice or by birth) that supported healthy behaviors, and research shows that happiness is contagious. One example: Okinawans created moais, groups of five friends who are committed to each other for life.
More Practices for Healthy Living
Ayurveda
Ayurveda (in Sanskrit, ‘ayur’ means knowledge, ‘veda’ means life) originated in India over 3,000 years ago as a natural system of medicine designed to be a scientific guide to live a long and disease-free life. This plant-based practice is all about preventing and healing disease through diet and various physical therapies based on an individual’s “dosha” or mind-body characteristics. The three doshas incorporate the five basic elements of our world:
- Vata (ether and air)
- Pitta (fire and water)
- Kapha (water and earth)
You can determine your dosha type with a free online quiz like this one or by consulting a practitioner of ayurvedic medicine, who can then advise you on what Ayurvedic herbs and practices to incorporate into your lifestyle.
According to Ayurveda Institute, ayurveda has a term specific to the practice of anti-aging, Rasayana, which in Sanskrit refers to clearing the channels of the body and mind for the natural flow of matter and energy. Rasayana is meant to help people of a mature age stay in tip-top shape, both physically and mentally, through a combination of a nourishing diet, wholesome activities and gentle herbs, according to the Institute.
Yoga
While yoga became popular in the last few decades in the Western world, it’s another ancient practice that has its origins in the Indus-Sarasvati civilization in north India about 5,000 years ago. Sure, the deep stretches, meditation and breathwork will leave you feeling relaxed, rejuvenated and flexible — but most importantly, a regular yoga practice adds another anti-aging tool to your belt. Studies have found that yoga, like other mindful wellness practices, can actually change your body at a cellular level and reverse the process of cellular aging. Yoga also has a positive impact on the brain, which can decrease the risk of Alzheimer’s and other forms of dementia.
Tai Chi
Even with its slow pace, tai chi, which has its foundations in the ancient Chinese philosophy of Taoism, is actually considered a martial art. But this easy-to-learn Chinese practice is especially excellent for those with chronic pain, joint pain or any kind of mobility issues. Aside from improving balance and mental health, tai chi is known for lowering blood pressure and decreasing inflammation.
Sauna Culture
Boosting wellness and longevity by sweating out toxins and increasing your heart rate has been around for centuries, as evident by the Northern European sauna traditions, Russian banyas, Turkish hammams and Native American sweat lodges. For example, Finland has over 3 million saunas for its population of 5 million.
Finally, science has caught up to age-old wisdom, confirming what certain cultures have long known to be true — a 2020 study found a link between frequent sauna bathing and benefits to mental and physical health, including a reduced risk of dementia.
A healthier lifestyle certainly promotes longevity, but it also allows you to live a more enjoyable life on a daily basis. What more can you ask for? Try out any of these wellness practices. Hopefully you’ll not only feel better — you’ll also be transforming into the best version of yourself.
What kinds of longevity practices and habits do you incorporate into your daily routine? Tell us about them in the comments.
Life does not have a stering weel, to change course in an instant, it has a brain that remembers our actions from the beginning and set the course of our quality of life through our life time. Living the right way when we were young will help a lot to have a pleasant old age. Of course there is the factor of the genes we got from our parents. So enjoy your old age the best you can, but do not over do it, what you lost in your younger years will not come back easy if it ever does. I am 90 years old and paying for working hard and changing my diet and my life habits. Love to all of you and have a long life ahead of you.
Thank you for this. It comes to me at a perfect time. My husband passed away 13 months ago and I am still having a difficult time with life. I am so pleased that my insurance company cares enough about its clients to make these readings available. Such food for thought for me in these articles. I feel better already! Thank you so much.
We are so sorry for your loss, Patricia. It means the world to us that you found peace and happiness in our articles – it’s why we do what we do!
I’m 101 years old a vet of WWII with no serious health issues.
I live alone and still drive.
I exercise 5 days a week, treadmill, etc.
Big breakfast and light evening snack.
I exercise every day, I pray while I am on the treadmill for 22 minutes for my family for my country& for peace in the world!
I refuse to look or hear fake news & me &years refuse to hear the madness that is occurring on almost every news outlet.
I am 84 years old & I am a bowler at least 3-4 times per week.
God bless America!!!!!
I exercise 5-6 times a week. Avoid sugars as much as possible and meditate. Still have a long way to go cause sometimes I loose track but hey, I’m human! All I can do is get back on track and give it another try!
Thanks for the article. It was very helpful!
I have disease body …
Rhumetoid arthritis
Fybromyalgia
Shojdren
Gout
Osteoarthritis knees
Sciatica nerve pain lwr back
Stiffness etc….H E L P !!!!?
Thanks for the article. I became a vegetarian 33 years ago.
For the last 20 years, people have commented that I look 10 to 20years younger than my age.
I am 81 years. When a nurse made house call she said I could pass for a 60-year-old man. My father died at the age of 94. He has been a vegetarian for the last 90 years of his life, he always took care of himself, he rarely got sick. I have seen others who have been vegetarians they look much younger for their age.
I also have been doing yoga and breathing exercises (pranayama), which brings my heart rate down to 45 bpm.
Hello, Thanks for sharing such an informational blog.
Good news
Your advice is good but I have to eat lots of meat to increase my platelets.
My secret of longevity is run hills. I made several runs of 8.2 miles on a course at 7,000 feet to 9,000 feet. Don’t overdo, listen to your body. On my next birthday I will be ninety years of age and I still do a little work every week. I hope to live to 110 years of age.
Great article. I have been interested in the Blue Zones for a few years and I’m looking forward to fully adapting their secrets this year. It makes it easier that I have already been following some of their secrets , such as walking, gardening, yoga and a mostly seafood vegetarian diet.
Really refreshing to read. Very special to come from a company that I am already associated with and trust rather than a bait and switch ad. Thank you.
Robbie – Thanks for the kind words and thanks for reading. We’re glad you enjoyed the article.
Very informative article. I have always been active. Exercising daily. Had knee replacement, and have some back issues. Your information on yoga and tai chi very helpful. Will look into those areas. Thank you.
Totally agree with the prior writer—extremely interesting article and no sales pitch. Declutter article also was helpful.
Pat – Wonderful to hear. Thanks for reading!
I adhere to the Mediterranean diet, and for the last twenty-three years, I have only eaten what I have
prepared. The liquids I consume are extracted from Fruit, grains, vegetables, and nuts. I work out at the Jim three to four days out of seven. I also have isometric equipment at home.
It’s a very good read about longevity and concise. Thank you for this kind of information
Steve – Thanks for the comment and thanks for reading!
I am pleased to have received your article on Longevity Practices and Habits to enable humans to reach for Centenarian Age. I currently jog and walk up a small Mountain near my house to relieve some stress. I then do the Sauna for half an hour. Afterwards, I do some Isometrics with my “Dosha” for final relaxation and de-stressing mode. I also try to follow the Japanese Longevity Promoting Diet of whole unrefined Plant based foods.
My wife and I are lucky enough to have a city apartment and a country house. We physically built both, 11 months renovating completely the apt., and building a house over 15 years. We travel back & forth every week and maintain both ourselves. By travelling b&f we have to remember so many things to bring and to take with places. The house is two story and walk the stairs 20x a day. In the city we walk everywhere in Morningside Heights with 3 parks around us. We are ACTIVE at age 75. We shop selectively at 4 supermarkets. I chop myown wood for the fireplace, that why I’m warmed twice. I climb a ladder at least 2x week to water my house plants. Between shovling snow blowing leaves and picking weeds, I`m up and down often. We are blessed and happy !
As an 86 year old, read with interest your article on longevity. For the last 9 years i have been following the 10 things to Better Health, Jan-Feb 2013 for a longer healthy life published by AARP. Some of them coincide with your Power 9 items: 1. Throw a party (socialize) 5. Raise a glass of wine or beer. Other items to do to relieve stress & anxiety. Yours is a good article. Thanks for sharing.
your advice is well taken. it makes a lot of sense. i like the computer qiuzes that test memory and intelligence.
I enjoyed the article and examples very much. I also am an artist plus a gardener and sometimes combine the two. I think the mind-body connection is important to keep both in top working order. Yoga/meditation is one but there also learning new dances, playing an instrument and learning other languages.
Great information, I highly agree with these lifestyles, they are important for keeping ourselves healthy, mobile, with a pease of mind. I been doing tai chai and stretching for awhile. Both help me to stay active with low anxiety and stress under control.
Being happy!
That was so informative and encouraging 👏. I so appreciate you ❤ for the research and the education and edification.
Carol – We’re so glad you enjoyed the article.
Like Frank Sinatra sang My Way
That”s how I will live my life.
My Way!
I’m happy to see that the lifestyle one leads determines more of your health wellness. My three siblings have health issues that I don’t suffer from in my life. People along the way have contributed to many of my current activities. I remember meeting / hearing Dan Buettner at the Antarctica Institute at Hamline University . . .he had just returned from his bicycle trip around the world. I was so impressed by this young man and his ability follow his dreams. At almost 83 years I walk daily about two miles when not hiking, line dance, bike, kayak, practice Tai Chi, quilt, read, do Sudoku, etc. Also, have a fantastic cockerpoo who has done lots of classes, including dog agility and becoming a wonderful therapy dog. . .of course, Miss Buffington also goes hiking, biking, kayaking, etc. And she is in wonderful health, as well, at almost 15 years! I do believe your life style can change your life! Thank you for this article and for Dan & his team for their research!
Jeanette
Jeanette – Thanks for reading and commenting! Since you have a therapy dog, you might also enjoy this article about pet therapy.
Thanks for the info , great for new leafs to turn over
Truly enjoyed this article.
This article was really well done, thank you!
Very nice to have information on leading topic, & not have product or book pitched at the end of a long video. Thank you! Mariceil Bergerson
SoVERY NICE to read an article that actually gives u information on what the heading is without a few seconds of maybe 1 thing, then rest is selling something. Glad I didn’t assume this would be the same. I had a grandmother live a little past 100. Grandfather was 95, as was another grandmother. Other grandfather died at 57, but was iverweight
Besides being on the NOOM program which focuses on overall well being I think personally two things help me.
I am an artist/ oil painter . I would add that the interest is more than a hobby as I sell and show my works. I believe it helps longevity for one to do something with their hands as a quiet therapeutic activity or interest.
Next, i am a widow and have the wonderful company of a German Shepherd who is now 9. We go to an agility field together and schedule,play times for great ball games. Exercise for both of us.
Sally – Aren’t dogs the best!? Happy New Year!
First time on the sight. I relax and relieve stress by watching the game shows and pretending to be a contestant. I have won many trips on Lets make a Deal. This show comes on in the morning so my day begins with relaxion.
I also walk in my block.
However the telemarket robo calls stress me out a lot. Do you know how to unstress when they just keep coming all day long?
On robo calls first I sign up my phone number with http://www.donotcall.gov
Then I don’t answer those calls that are not in my phone directory. So instead of my screen telling me who is calling it just shows a number. Of course this is tricky if you are expecting a one-time call from someone who is not in your directory. If they don’t leave a message I also block them on my phone by going to “i” for information on those numbers,
I lastly report them to AT&T by texting those numbers or email addresses to “7726” as AT&T said to do,
I don’t have very many crank calls any more, but some,
Greg S.
I cannot agree with you more! I have received those robo-calls to such a point that I once counted 20 in a day. I take my phone off the hook at night, or whenever I do not want to be disturbed.
I believe this was a very well written article. Very interesting tips to live a longer life.