Post by Cindy on Nov 24, 2023 13:10:18 GMT -5
I talked to 263 of the world’s longest-living people—their 9 'non-negotiables' for a long, happy life. (Excerpts)
by Dan Buettner,
Based on my interviews with 263 people ages 100 or older, I've found that the world's longevity champions conduct themselves based on what I call the "Power 9."
1. Move naturally
The world's longest-lived people don't pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving. They grow gardens and don't have mechanical conveniences for house and yard work. Every trip to work, to a friend's house, or to church starts with a joyful walk.
2. Purpose
Residents in every Blue Zone I visited had something to live for beyond just work. Research even shows that knowing your sense of purpose can add up to seven years to your life.
3. Downshift
All people experience stress, which can lead to chronic inflammation and has been associated with every major age-related disease. But they have routines that shed stress: praying, taking a nap, etc.
4. The 80% rule
They stop eating when their stomachs are 80% full. People in the Blue Zones eat their smallest meal in the late afternoon or early evening, and they don't eat any more the rest of the day.
5. Plant slant
Beans, including fava, black, soy and lentils, are the cornerstone of most Blue Zones diets. Meat is eaten an average of only five times per month, and in a serving of three to four ounces, which is about the size of a deck of cards.
6. Wine at 5 p.m.
They drink alcohol moderately and regularly. Moderate drinkers outlive nondrinkers.
7. Belong
All but five of the 263 centenarians I talked to belonged to a faith-based community. Research shows that attending faith-based services four times per month can add four to 14 years of life expectancy.
8. Put loved ones first
Centenarians in the Blue Zones keep aging parents and grandparents nearby or in the home, which studies show can lower the disease and mortality rates of their children. They commit to a life partner (this can add up to three years of life expectancy), and they give their children plenty of time and love (this makes the kids more likely to be caretakers when the time comes).
They create groups of five friends that commit to each other for life. Research shows that smoking, obesity, happiness, and even loneliness are contagious. By contrast, the social networks of long lived people favorably shape their health behaviors.
To read the entire thing, click the link below. You'll also see links to other similar articles there:
www.msn.com/en-us/health/wellness/i-talked-to-263-of-the-world-s-longest-living-people-their-9-non-negotiables-for-a-long-happy-life/