4 Habits of the World's Longest Livers You Should Try
Instead of spending money on products that claim to slow or reverse aging, try these four habits that residents of some of the world's longest-living communities do every day.
Americans spend a lot of money on products and experiences to look and feel younger. According to data collected by Euromonitor International, the anti-aging market here grew from $3.9 billion in 2016 to $4.9 billion in 2021.
Many of the products people invest in have not been proven to slow or reverse aging in humans or do not provide a long-term solution, according to longevity expert Dan Buettner.
In fact, there are better ways to age like the residents of the Blue Zones that Buettner has studied for decades. While studying the Blue Zones, Buettner noticed these simple habits that residents of some of the world's longest-living communities practice every day:
-Natural movement
According toBlue Zone, they engage in more low-intensity physical activities like gardening or walking to friends' houses. People living in Blue Zones rarely rely on means like buses or cars to get from place to place.
Walking to a friend's house, to work, gardening... all bring many health benefits. Illustration: Istock
Walk every day if that's all you can do, but try to get 30 minutes of exercise every day.
Research shows that physical exercise helps to improve and maintain health, prevent aging, and is beneficial in preventing the occurrence of many chronic diseases including cardiovascular disease.
Specifically, maintaining daily physical activity helps increase life expectancy by 8-10 years and prevents chronic diseases compared to a sedentary lifestyle.
Light exercise, such as brisk walking, can significantly improve blood pressure control in people with hypertension, improve some metabolic parameters and risk factors in diabetes...
-Slow down
Whether they decide to use quiet moments to pray, nap, or take a break during the day, Buettner finds that people in Blue Zones often take breaks and pauses that can spark joy and reduce stress levels.
Spirituality is a bond that binds many centenarians and supercentenarians. National Geographic and Blue Zones interviewed 263 people aged 100 and older, and all but five belonged to a religious community. A follow-up study found that attending religious services four times a month can add at least four years to your life.
-Pay attention to eating habits
In Okinawa, Japan, residents follow the motto Hara Hachi Bu, which means they stop eating when their stomachs are 80% full.
According toCleveland Clinic, when looking at portion sizes, decide how full you can feel, then estimate what 80% of that looks like. Maybe that's two-thirds of the food on your plate. The goal is to leave you feeling satisfied and less hungry, rather than full.
Stick to a plant-based diet, occasionally eating meat to supplement protein. Illustration: NP
Also, keep in mind that speed can contribute to overeating. It takes your stomach 20 minutes to empty your stomach. So slow down and give your body time to register how much you’ve eaten. If you eat quickly and stop when you think you’re 80% full, you could be 100% full without even realizing it.
The 80% approach is also important for people who may tend to feel too full or bloated when eating a large meal. Feeling too full is a cause of discomfort, negative feelings…
Buettner recommends evidence-based strategies to avoid overeating, such as removing the TV, computer, and phone from the kitchen, eating with family, praying or practicing gratitude before meals, and pre-loading calories early in the day to have smaller meals in the evening.
Also follow a Mediterranean or plant-based diet, with occasional meat for extra protein.
-Prioritize social relationships
In some Blue Zones, people often socialize over wine or participate in group sports. A common activity in these communities is getting together with loved ones on a daily basis.
“In Blue Zones, they live longer because they grow their own food, live close to nature, walk to friends’ houses, eat with family, go to church or temple on Sundays or slow down, they know their purpose,” he said.
“Their path to living an extra eight to 10 years is fun. That's the real value,” Buettner added.