New Delhi, Oct 14 (Mirror): Slowing down the ageing process is something we all have a certain amount of control over – but where exactly do you start?
Well a good place is to take inspiration from the longest-living people on the planet, who reside in areas dubbed the ‘Blue Zones’. These are five spots dotted across the world – in Greece, Italy, Costa Rica, California and Japan – where many residents live to the ripe old age of 100.
Despite being miles apart, there are many similarities between the lifestyles, habits and diets of these famed centenarians who swear by a collection of tips known as the ‘Power Nine’ which help slow the ageing process. National Geographic fellow Dan Buettner says not only do Blue Zoners live a long life, they are also largely free of chronic disease. Dan and his team published a study in 2016 which looked at the lifestyles of people in Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; Loma Linda, California; and Okinawa, Japan.
The researchers found nine common practices that residents of these regions followed. They fell into varying categories, such as diet, exercise and even social life. Dan told Medical News Today: “These people’s lifestyles and environments offer us instructions and clues for how we can set up our lives to live longer.”
1. Move in a natural way
While Blue Zoners may be an active bunch, they “don’t pump iron, run marathons or join gyms”, says Dan.
“Instead, they live in environments that constantly nudge them into moving without thinking about it,” he explained. This can include doing yard work, walking between places and just pottering around the garden.
2. Have a true purpose
“Knowing your sense of purpose is worth up to seven years of extra life expectancy,” claims Dan. He said Okinawans label this ‘Ikigai’ while the Nicoyans dub it ‘plan de vida’, which basically means ‘why I wake up in the morning’.
3. Limit that stress
We all experience stress, but Dan says if left untreated it can lead to chronic inflammation, which is linked to age-related diseases. He said Blue Zoners have daily routines to get rid of any angst, such as taking a nap or enjoying a sedate happy hour.
4. Stop eating BEFORE you’re full
Most of us are partial to eating until we feel full, but residents of Okinawa practice what’s known as the 80 per cent diet rule, or “hara hachi bu”. This is actually very simple – just push your plate away when you’re 80 per cent full. Dan says ‘the 20 per cent gap between not being hungry and feeling full could be the difference between losing weight or gaining it’.
5. Eat mainly plants
These longevity experts munch away on a mainly plant-based diet – wolfing down fish and eggs a few times a week and reserving meat for special occasions. Beans also feature heavily in their diets. They also go easy on the dairy, preferring small amounts of cheese or yoghurt over milk.
6. Drink modest amounts of wine
Most Blue Zoners regularly drink, but do so in moderation. The ‘secret’ is to have no more than one or two glasses each day, with friends and food. It is inadvisable to store up your units to binge-drink at the weekend.
7. Belong to a community
Most centenarians belong to some kind of community, which needn’t be faith-based.
8. Put your loved ones first
Dan said the Blue Zoners live close to their parents and grandparents, commit to a life partner and invest time and love in their children.
9. Keep a social circle that supports healthy behaviours
Dan said: “The world’s longest-lived people chose – or were born into – social circles that supported healthy behaviours.”
So you need to ask yourself if your friends are chasing the same health goals as you. Or does hanging out with them encourage you to drink, eat unhealthily, or even negatively gossip? Dan adds: “Work out the healthy behaviours you want to incorporate in your life, and surround yourself with those who are similar.”