Lifestyle Secrets of Centenarians
have you heard of “The BLUE ZONES”:
You may well have, by now, as they have been talked about for a while now - but the lessons we can learn from them are still gold!!
By way of a background, in 2004 Dan Buettner (working with National Geographic and the National Institute of Ageing) travelled the world, looking to unearth the secrets of longevity. He landed on 5 locations with the highest percentage of centenarians—those living to be at least 100 years old - however not just that ... most of these people didn't only reach 100, but they did so with virtually no chronic illnesses, like heart disease, obesity, diabetes, cancer, or dementia. The areas are diverse and across the globe (see map right).
We want their recipe right??!!
He, and a team of experts studied the characteristics of each zone, looking for common denominators, and came up with the practices that may explain their exceptional longevity and health - they are called “The Power 9”.
Is this a formula for health & longevity we can learn from?
The Power 9
The Basics of the Power 9
We will explore these concepts again in greater detail in future posts.
1. Move Naturally
The Blue Zoner’s live in environments that constantly nudge them into moving as part of daily life - for example growing foods, walking everywhere, dancing, continuing to work, all without the mechanical conveniences that have taken out a lot of natural movement for us, these days.
2. Purpose
Known as “Ikigai” by the Okinawan's and “plan de vida” by the Nicoyans - these sayings (doings) more or less translate to “why I wake up in the morning.” Isn’t it amazing to think that knowing your sense of purpose is worth up to 7 years of extra life expectancy!
3. Downshift
We know now that stress leads to chronic inflammation, associated with every major age-related disease - scary but we have powers. What the Blue Zoners have, that only some of us so far, are only recently beginning to embrace, are routines for shedding that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap, and Sardinians do happy hour.
4. 80% Rule
The Okinawan, 2500-year old Confucian mantra said before meals is “Hara hachi bu”. It reminds them to stop eating when their stomachs are 80% full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. The Blue Zoners eat their smallest meal in the late afternoon or early evening, and then nothing beyond that.
5. Plant Slant
The cornerstone of most centenarian diets is beans - fava, black, soy and lentils. Meat is eaten on average only 5 times per month, and is mostly pork. Serving sizes are about the size of a deck of cards, or as we recommend these days, the size of your (own) palm.
6. Wine @ 5
All Blue Zoners (except the Adventists) drink alcohol moderately and regularly. The trick is to drink 1-2 glasses a day (preferably Sardinian Cannonau wine), with friends and/or with food. This doesn’t mean saving up all week and have 14 drinks on Saturday. Moderate drinkers outlive non-drinkers.
7. Belong
The vast majority of Blue Zoners (all but 5 of 263) belonged to some faith-based/spiritual community - the denomination doesn’t seem to matter. Research shows that attending some kind of faith-based services 4 times a month, may add between 4 to 14 years to your longevity.
8. Loved Ones First
Blue Zoners put their families first. They keep ageing parents and grandparents close by, or at home. Research tells us it lowers disease and mortality rates of the children in the home also. They commit to a life partner (potentially adding up to 3 years of life expectancy) and invest time an love in their children. (Remember from above, that’s a good idea, if you want them to care for you are old).
9. Right Tribe
The Blue Zoners choose–or were born into–social circles supporting healthy behaviours. Okinawans created ”moais”–5 friends committing to each other for life. Research shows that not only smoking, obesity, and even loneliness are contagious - but happiness is too. So we need to take a leaf from the Blue Zoners book, showing that Social Connection favourably shapes health behaviours.
An elderly troupe of singers & dancers from Kohama Island in Okinawa … having a ball!!!
Men from Sardinia - Social connection is key!
According to science, only 25% of how long we live is determined by our genes. We could add at least 10 good years by making the right choices.
The importance of psychological and social elements!
So considering the common denominators, it certainly can’t be narrowed down to eating a particular diet.
Notice the 9 are in 4 ‘collections’ - rules to live by:
Move, Right outlook, Eat wisely, and Connect
Great for the Blue Zoners to conclude that the psychological and social elements in our lives are just as important as dietary choices, if not more.
There are still plenty of people following strict dietary and exercise protocols, that are not happy or exceptionally healthy either, so herein lies a great lesson for us.
In terms of health and longevity, it’s time for us to consider these elements more seriously: community, a sense of purpose, and spiritual growth.
It is about the system we’re part of and the environment we live in.
Unfortunately, we live in an environment where disease-management is mistaken for health care.
It is up to us all to create the right conditions for health - including eating local and whole organic (ideally, where possible) foods, as well as by reminding ourselves, even re-learning, the importance of relaxing, moving naturally, and connecting with each other.
Some starter points - how many can you tick?
Think of ways to move naturally - park at the back of the supermarket; use stairs instead of lifts; weekend tramping; get a dog who needs walking … what other ideas do you have?
What stress-shedders can you build into your day - mediation; breathing; sitting in nature; gardening; walking that dog? … again, what is it, that works for you?
Get your ‘plant slant’ on - check your plate - is 3/4s of it filled with veges? Is your protein the size of your palm? Also add 2 tablespoons of olive oil daily - to salads, or over veges perhaps?
“Loved ones first” - I’m not suggesting moving the mother-in-law in, if that’s not for you, but can you surround yourself or spend special time with family or other loved ones? We sometimes take them for granted.
Social connection - if you don’t already have this kind of thing in your life, is it something you can build? Join a sports club or book club? There are a myriad ideas of how to spend time with people that have things in common … get connected if you can.
If you are wanting to be your best self as you age gracefully, you may be keen on some support on how best to do that, or to undo some of the ‘errors of your ways’ (wink wink). Book in a FREE Discovery Call or book in for your Wellness Kickstart.(learn more under “Services”)
