7 Secrets to Healthier, Happier Life From the World’s Longest-Lived Communities
In a world where longevity seems to be slipping away and diet-related diseases are rampant, the investigations by Dan Buettner into the longest-lived communities are gaining significant interest. His recent documentary, “Live to 100: Secrets of the Blue Zones,” provides a captivating glance into the lives of centenarians living in places like Okinawa and Sardinia. These individuals, living in tightly knit communities, demonstrate that a simple, fulfilling life enriched with healthy habits is attainable. Though adopting a completely isolated, nature-oriented lifestyle may not be plausible for everyone, these communities offer invaluable lessons on living healthily and happily.
1. Opt for a Garden and a Mat over a La-Z-Boy
Incorporating daily movement is integral for a healthier lifestyle. For those averse to the conventional gym environment, the daily routines of the Blue Zone inhabitants serve as an inspiration. Dan Buettner suggests, “Plant a garden in your backyard.” A garden demands regular attention, urging you to engage in activities like weeding, watering, and harvesting. Additionally, embracing the Okinawans’ practice of spending more time sitting or squatting on the floor instead of reclining in chairs could be beneficial.
Buettner recalls, “I sat for two days with a 104-year-old woman who got up and down off the floor 30 times,” equivalent to performing 30 squats, a practice that maintains leg and core strength. This contributes to improved balance, flexibility, and likely healthier backs, reducing the risks of falls—a prevalent cause of injury and death in people over 65 in the U.S.
2. Abandon DoorDash and Embrace Simplicity in Diet
Buettner introduces us to the world’s oldest family, with nine siblings sharing a collective age of 860 years, each living on an average of 95 years. Their dietary staple is a traditional Sardinian minestrone soup, concocted from garden vegetables, beans, barley, tomatoes, and a splash of olive oil, accompanied by whole-grain sourdough. “People in the blue zones are eating the cheapest peasant foods,” remarks Buettner.
Despite the geographical distinctions of the Blue Zones he explored, he found striking similarities in their diets, mainly consisting of whole grains, vegetables, greens, beans, and tubers like sweet potatoes. “A cup of beans a day is associated with an extra four years of life expectancy,” Buettner remarks. Home-cooked meals are predominant, as he jokes, “There’s no DoorDash in the blue zones.”
These communities embrace a slower-paced life, enriching their food with a variety of herbs. Sardinians are fond of rosemary, while inhabitants of Costa Rica’s Nicoya region prefer cilantro, and in Ikaria, fennel, oregano, and sage are the favorites. “They know how to make their peasant food taste delicious, and that’s the secret,” he reveals.
3. Opt for More Plants, Less Meat
Through the analysis of around 150 dietary surveys from Blue Zones over the last eight decades, Buettner found that, “more than 90% of their dietary intake comes from complex carbohydrates — whole plant-based foods.” For example, the Okinawans consume substantial amounts of sweet potatoes, rich in vitamin A, while the inhabitants of Nicoya Peninsula in Costa Rica favor carotenoid-rich squash.
In contrast, a typical American consumes approximately 220 pounds of meat annually, but in Blue Zones, the intake is around 20 pounds. “About 1/10th of what we eat,” Buettner states. The diet in these zones involves minimal cheese and fish, and tofu is a staple in Okinawa, often eaten twice daily mixed with vegetables and herbs. Additionally, a pivotal eating principle in Okinawa is to cease eating when 80% full, promoting mindful eating, which is shown to aid in moderating intake.
4. Forge Connections, Ward off Loneliness
In the Nicoya Peninsula of Costa Rica, a Blue Zone characterized by its sunny climate, tropical forests, and pasturelands, inhabitants “rely on each other,” according to Buettner. Although they have modest incomes, the close-knit community thrives with the support of each other and a generous healthcare system. Men in this region are notably three times more likely to live to 90 compared to men in the United States.
Buettner narrates the story of a woman named Panchita, well over 100 years old, illustrating the deep communal bonds and the symbiotic relationships within families. He mentions, “There’s this beautiful symbiosis,” with family and shared customs being at the forefront of their lives. Similar values are observed in Loma Linda, California, where the church provides a foundation for community interaction, helping them live about seven years longer than the average American.
Buettner explains that even if organized religion isn’t appealing, numerous other avenues, based on personal interests, exist to foster community connections, emphasizing the importance of showing up for each other. Whether it’s participating in a gardening club, hiking group, or a civic project, creating and maintaining social bonds is a recurrent theme in the lifestyles of those in the Blue Zones.
5. Reframe Social Media and Foster Purposeful Friendships
Buettner emphasizes, “The best longevity hack is to curate your immediate social circle.” It doesn’t necessarily imply cutting off friends with unhealthy habits but recognizing their potential adverse influence is crucial. He suggests learning from Okinawans who form “moais,” small groups designed for mutual support and encouragement.
Adapting this principle to social media, one can curate their feeds to align with individuals sharing similar values and interests, opting for those who inspire and “fill your bucket.” Research has shown the contagious nature of our habits; positive emotions and engagement can significantly spread within a well-aligned circle. So, incorporating this Blue Zone behavioral principle can help align you with like-minded individuals, creating a positive and purposeful environment.
6. Choose Short Naps Over Afternoon Coffee
In a world where busyness is often equated with status and significance, conversations tend to revolve around our endless commitments. The common response to navigate through such bustling days is to caffeinate, contrary to the practices observed in the Blue Zones.
Buettner adopted the alternative approach of indulging in a short, 20-minute nap in the afternoon, a habit prevalent in Ikaria due to their late-night socializing and subsequent late mornings. “Almost all of them nap,” states Buettner, underscoring the significance of this seemingly simple practice. Although modern lifestyle challenges the preservation of this age-old tradition, emerging science is reaffirming the benefits of a short nap in counteracting sleep deficit and maintaining cognitive sharpness throughout the day.
7. Opt for Modest Housing and Keep Loved Ones Close
Achieving this swap might require some innovative approaches, much like those adopted by Singapore. Astonishingly, around 80% of Singapore’s population are homeowners, attributed largely to the government’s long-term initiative to subsidize apartments.
Singapore, a new entrant in the list of Blue Zones, has seen a remarkable increase in life expectancy, growing “by almost a quarter of a century over the last 50 or so years,” as observed by Buettner. This achievement is a result of prioritizing citizens’ health and well-being through policies that subsidize food and emphasize walkability in urban planning, creating a clean, accessible environment where making healthy choices is convenient. Another commendable initiative is the provision of tax breaks for those who choose to live near their aging parents, fostering close-knit family bonds.
The Journey to a Century
The insight gleaned from the lifestyles of people living in Blue Zones serves as a beacon, illuminating paths to longer, more fulfilled lives. The essence of their longevity lies not in grandiose gestures but in the simplicity and intentionality of their everyday choices. It’s the subtle shifts in daily habits, the mindful choices, and the value placed on community and relationships that pave the way for a life well-lived.
While it’s not about the literal adoption of another culture’s practices, it’s about the integration of timeless principles—movement, balanced diet, community involvement, and mindfulness—into our hectic, modern lives. These humble alterations might not guarantee a life spanning a century, but they undoubtedly lay the foundation for enriched, quality living, enabling us to embrace each moment, each relationship, and each day with gratitude and fulfillment.