Lifestyle Habits of Centenarians

I have loved following Dan Buettner and his research over the past 15 years. His research on centenarians has fascinated me and I try to live as closely as possible to these habits, so that I too can live to be healthy and happy to a ripe old age of 113 ;-) Small changes in lifestyle habits contribute to huge benefits such as lowering healthcare costs, improved productivity, and most importantly higher quality of life.

Blue Zones Power 9: Lifestyle Habits of the World’s Healthiest, Longest-Lived People

1. Move Naturally

The world’s longest-lived people live in environments where they are constantly moving. They garden, walk to the places they need to be and move their bodies naturally.

2. Purpose

The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy.

3. Down Shift

Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour. I am most like the Sardinians! 

4. 80% Rule

“Hara hachi bu”  – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.

5. Plant Slant

Most people in these blue zones tend to eat mainly a plant-based diet. Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month.  Serving sizes are 3-4 oz., about the size of a deck of cards.

6. Wine @ 5

People in all blue zones (except Adventists) drink alcohol moderately and regularly.  Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday. Moderation is the key here.

7. Belong

Most centenarians belong to some faith-based community.  Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month or practicing spirituality will add 4-14 years of life expectancy. Community and being part of something larger than themselves, seems to make a big difference.

8. Loved Ones First

Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love.

9. Right Tribe

The world’s longest lived people chose–or were born into–social circles that supported healthy behaviors, Okinawans created ”moais”–groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors. This is where I give a shout-out to my tribe and village who have not only helped to raise our children, but have been there through thick and thin. We are truly blessed.

To live to age 100, you have to have won the genetic lottery. But most of us have the ability to make it well into our early 90’s and largely without chronic disease. By adopting a Blue Zones lifestyle the average person’s life expectancy could increase by 10-12 years. I keep telling my children they’d better look out, I plan to live a LONG time, but I plan to live healthily all along the way! I also plan to help my friends, family and clients do the same, so we can be in this together.