In the United States, the life expectancy isjust over 79 years. But how can you make those healthy, happy years? Dan Buettner, founder of the Blue Zones philosophy and research, has a few tips. In fact, Buettner, aNational Geographicfellow and explorer as well as an Emmy Award-winning journalist and producer, has written five best-selling books on the topic.
The Blue Zones idea is less about research and more about a dynamic lifestyle. It is based on Buettner’s findings after visiting the five Blue Zones across the world—which are regions with the highest concentration of residents who reach their 100th birthdays. His work touches on everything from what’s on your plate to how you socialize and environmental factors that might impact your lifestyle. (For more on that, check out what one writer discovered aftertrying the Blue Zones lifestyle for three weeks.) While some ideas might seem big and abstract, Buettner breaks down several small, actionable steps you can take every day in his bookThe Blue Zones Solution: Eating and Living Like the World’s Healthiest People.
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10 Things to Do Every Day to Help You Live to 100, According to Experts
There are several different ways to be healthy, and the Blue Zones are a testament to that. That said, there are a few things that remain consistent across the board. Here are 10 things you can do every day to help lead a longer, healthier life.
1. Carry a water bottle everywhere
2. Practice the 80% rule
Another Blue Zone community can be found inOkinawa, Japan, where they boast the highest concentration of female centenarians. While there are many diet and lifestyle factors that might contribute to their impressive longevity, one concept is called “hara hachi bu”" This is a Confucian-inspired adage that roughly translates into a reminder to stop eating when you are 80% full. This means to stop eating when you are no longer hungry, instead of when you are feeling stuffed. It takes some time for our stomachs to relay to our brains that we are full, so this can help us be more mindful and eat until we are satisfied rather than overeating.
3. Snack on nuts
4. Eat beans daily
All of the Blue Zones communities have plant-focused diets where they enjoy meat only on occasion, if at all. Instead, residents eatbeansas a source of filling and nutritious protein. Whether they are consumed in the form of black beans, lentils, hummus or tofu, beans provide ample fiber, protein, vitamins and minerals, nutrients that are crucial for healthy aging. Not to mention, they’re incredibly budget-friendly and versatile. Learnhow to cook dried beansto add even more flavor.
5. Walk when you run errands
One thing that was consistent throughout the Blue Zones communities in the book was building in low-intensity physical activity into their daily routines. This might have been tending to a garden or livestock animals or walking to run errands. To help mimic this in your life, try walking or biking to your destination when you can. It helps you build in more physical activity while hardly realizing it.
6. Limit meat to once per week
7. Schedule in social time
Social support is a crucial part to health and longevity, and can helpprevent diseases like dementia. In Okinawa, they follow a tradition calledmoaiwhere you establish a group of lifelong friends to lean on through all of life’s triumphs and challenges. To help you reap the benefits, schedule regular social time with a few close friends. This can be a happy hour at a local restaurant, a walking date or even a video call if you can’t get together in person. Rather than what you do, the more important piece is being consistent to help strengthen your social relationships.
8. Make time for hobbies
In all of the Blue Zones communities, people have hobbies or things outside of work that help give them a sense of purpose. Many people simply describe it as a reason to get out of bed in the morning. Maybe this is tending to a garden, having a pet or knitting. It might be taking care of extended family or volunteering within your community. So long as it’s something that feels fulfilling to you, that’s what is important.
9. Surround yourself with support
Your friends and family can have a bigimpact on your physical, mental and emotional health. Whether they do it knowingly or not, Blue Zones communities have what is often referred to as a “social safety net” of people in their community that look out for them and vice versa. To help build this into your daily life, invite family and friends into parts of your healthy lifestyle. Make a plant-based meal together or go for a walk at a local park. Surrounding yourself with people who have similar goals and values can help you feel supported and build in a level of accountability.
10. Cheers!
Almost all of the Blue Zones communities (barring the Seventh-Day Adventists, who abstain for religious reasons) enjoy alcoholic beverages in moderation. This includes red wine in Sardinia, Italy and Ikaria, Greece, and brandy in Okinawa. Having a drink can help you relax and reduce stress, which is good for reducing inflammation, boosting heart health and stabilizing body weight. Plus, some research has even found somehealth benefits to drinking wine, thanks to antioxidants like resveratrol.
Bottom Line
To be clear, even if you do all of these things, it is not guaranteed that you (or anyone) will live to 100. But the Blue Zones communities are the most consistent in the world at reaching triple digits. There are several ways to be healthy, and these common habits have been shown to lead to healthy longevity. Try adding one (or several) of these small tweaks into your routine to reap the benefits.
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