I recently completed reading a book titled The Blue Zones by Dan Buettner. The book is about the research Buettner did around longevity and how certain areas around the globe have a much higher density of people over the age of 100. He teamed with researchers from different countries and the National Geographic to study their lifestyles and habits. He was looking for unique traits or commonalities for why some areas exhibited a higher life expectancy compared to other regions of the world.
Habits for a long life
Here are some highlights that I gathered from the book and other articles around it for living a life in the “Blue Zone”:
- Move Throughout the Day Naturally. The Blue Zone centenarians move every day. It’s the moderate exercise of working in the garden, walking through the pastures, and walking around town to see friends and family. They are not running marathons or pumping iron to bulk up. They are doing moderate work by lifting things or weights and walking a lot.
- Eat in Moderation. They don’t eat in excess and a lot of veggies and fruits are in their diet. The Okinawans have a saying. “Hara hachi bu,” which means to eat until you are 80% full. This helps them eat intentionally in a moderate manner. I have adopted the mostly veggie and fruit intake with meat and fish interspersed during a week. I have come to really enjoy a nice salad at the end of a day.
- Socialize and Belong. These Blue Zone centenarians have an emphasis on family, friends, and faith that underpins their daily life. They stay in touch with friends and socialize on a regular basis in person. They find purpose with their family and stay active in their kids’ family life.
- Manage Stress. Saying “No” to things that don’t serve them is an attribute that helps centenarians have a lower level of stress. They relax with naps, prayer, or a happy hour. Getting a good night’s rest is one characteristic that seemed to be common among these centenarians. Even if some get up at the crack of dawn, they still managed to get 7-8 hours of sleep per day.
- Choose the Right Tribe. They surround themselves with people of similar values and practices in their everyday lives. Having a group of people you can regularly socialize with creates the connection that is needed as part of our biological make-up.
These are just a few take-away concepts from the book. I recommend reading or listening to the book yourself so you can use those habits that resonate with you to live a Blue Zone life.