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, decreasing inflammation and strengthening blood vessels.
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.
View Comments (43)
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.