Habits Of The World's Healthiest People

Posted Fri, 04/23/2010 - 12:17pm by Karen Eisenbraun

Filed Under:

The United States is facing a health crisis of unprecedented proportions: Two-thirds of Americans are overweight or obese. Diabetes and heart disease rates are on the rise. For the first time in living history, the life expectancy of America’s children is less than that of their parents.

In other parts of the world, however, people are living longer, healthier lives. In certain areas known as Blue Zones, people tend to live well into their 90s and beyond while remaining mentally and physically vibrant. It’s no coincidence that people in these regions share several lifestyle traits.

The Blue Zones

  1. Sardinia, Italy: a mountain village where researchers encountered a 102-year-old man who hikes at least 6 miles a day.
     
  2. Okinawa, Japan: home to some of the world’s longest-lived people.
     
  3. Loma Linda, California: where a group of Seventh Day Adventists commonly live to 100 years old and enjoy more healthy years of life than the rest of the United States.
     
  4. Icaria, Greece: a tiny island with 20 percent lower rates of cancer, 50 percent lower rates of heart disease, and almost no dementia.
     
  5. Nicoya Peninsula, Costa Rica: where residents enjoy lower levels of obesity and longer lives than the rest of Costa Rica.

Dan Buettner, explorer and writer for National Geographic, has worked with longevity researchers to identify the habits that allow Blue Zone inhabitants to reach the age of 100 at ten times greater rates than most of the United States, while suffering a mere fraction the rate of heart disease and cancer as the rest of the world.

The key to living longer, fuller lives, says Buettner, is to create an environment of health. Science has determined that less than 25% of a person’s lifespan is determined by genes. The rest can be influenced by lifestyle factors. 

Healthy Lifestyle Habits

Buettner and his team of researchers have identified nine lifestyle factors common among Blue Zone inhabitants, all of which are associated with an extra 3-6 years of quality life. The secret to vitality and longevity is incorporating these habits into your daily life. Adopting all nine of these habits — known as the Power9 — is not necessary to experience the benefits of increased health and longevity; according to Buettner, practicing just six of the Power9 will deliver 90% of the benefits. His book, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, provides practical guidelines for setting up your home, your social life, and your work place to help add more quality years to your life.

Surprisingly, only one of the Power9 deals with exercise, and a full third involve social factors. In fact, says Buettner, the single most important thing you can do is extend your life is to build your own “Right Tribe.” The world’s longest-lived people were either born into or choose to associate with the right people — those who provide emotional support and the motivation to engage in healthy activities. Research shows that if you surround yourself with people who are active and eat healthy foods, you are more likely to adopt these habits yourself.

The Power9

1. Move naturally

Find ways to move mindlessly and adopt a lifestyle that makes moving unavoidable. In many Blue Zones, walking is the main mode of transportation. People also engage in some sort of moderate daily activity such as gardening, walking, or playing with their children. Buettner believes that many Americans exercise too hard; our bodies were not made to withstand years of heavy pounding and high-intensity physical activity. Regular, low-intensity activity — doing something light every day — may be more beneficial. Focus on activities you enjoy — even something as seemingly simple as a daily walk can provide health benefits.

2. Know your purpose in life

Having a meaningful reason to get out of bed in the morning can help reduce stress and ward off disease. Studies show that people who retire early often see a decline in their health and even experience higher mortality rates than those who continue to work. If you enjoy your job, keep working as long as possible. Volunteer work and community service can also help provide a sense of purpose.

3. Downshift

People in Blue Zones typically have less stress in their lives. Look for ways to simplify your life: slow down, get plenty of rest, and take vacations. Try to punctuate your day with periods of calm, whether that means meditating, taking a relaxing bath, or carving out some time for yourself to engage in a hobby.

4. Follow the 80% Rule

As Americans, we’re used to eating until we’re full, but allowing yourself to feel hunger can actually be beneficial. A study involving mice revealed that the appetite-stimulating hormone ghrelin may help fight stress and depression. People in Blue Zones typically stop eating when they are 80% full. Buettner’s book and the Blue Zone web site provide advice on adopting healthier eating habits.

5. Eat a plant-based diet

People in Blue Zones don’t diet; they eat wisely. Blue Zone diets consist of large amounts of locally grown vegetables and less protein than the average American diet. Limit processed foods, meats, fats, and sweets as much as possible. Also drink plenty of fresh water and herbal teas. In Icaria, residents drink high levels of herbal teas that act as diuretics, lower blood pressure, and prevent heart disease.

6. Drink red wine

Red wine is high in powerful antioxidants that can help fight cancer, reduce inflammation, and lower cholesterol. In Sardinia, researchers found a red wine with the world’s highest-known levels of antioxidants. Drink red wine consistently and in moderation — a glass or two a day is recommended.

7. Belong to a healthy social network

Having a strong and supportive social system is key to reducing stress and living a healthy life. There is a biological link between social connection and how well our bodies function. Fifteen years ago, the average American had three good friends; that number is now down to two. Our increasingly wired society and busy lifestyles have made us more isolated, which can shave years off our lives. Make an effort to spend time with friends and nurture a face-to-face network instead of just connecting with people online. Proactively build friendships with people who practice healthy habits. Participating in social exercise groups or volunteering are great ways to meet healthy, like-minded individuals.

8. Have a belief system

Having some sort of faith system or spiritual practice has been shown to have health benefits. Participating in a belief system doesn’t have to mean organized religion: Okinawans believe in ancestral worship; yoga and meditation are also forms of non-religious spiritual practices. “People who feel their life is part of a larger plan and are guided by their spiritual values have stronger immune systems, lower blood pressure, a lower risk of heart attack and cancer, and heal faster and live longer,” says Harold G. Koenig, M.D., professor of psychiatry and behavioral sciences at Duke University Medical Center.

9. Put your family first

People in Blue Zones make family a priority and nurture supportive relationships with their loved ones. Studies have shown that the average working American parent spends just 19 minutes a day engaged in childcare. As you work on simplifying your routine, look for new, beneficial activities you can do with your children and extended family members. Complete a craft project together, get the family together for a bike ride, or involve the children in making dinner and choosing healthy foods for the family.

For more information, visit the Blue Zones web site, which features a Vitality Compass for gauging your current state of health and life expectancy.

Additional Resources

The Island Where People Live Longer
Find Purpose, Live Longer

Disclaimer: This article contains affiliate links

This post was included in The Homesteading Carnival, Edition #144.

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{I love|I rerally like|I like|Everyone loves} it {when people|when individuals|when folks|whenever people} {come together|get together} and share
{opinions|thoughts|views|ideas}. Grreat {blog|website|site}, {keep it up|continue the good work|stick with it}!|
Thank you forr the {auspicious|good} writeup. It in fact was
a amusement acdount it. Look advanced to {far|more} added agreeable
from you! {By the way|However}, how {can|could} we communicate?|
{Howdy|Hi there|Hey there|Hello|Hey} just wanted to give you a quick heads up.
The {text|words} in your {content|post|article} seem to be running off the screen in {Ie|Internet explorer|Chrome|Firefox|Safari|Opera}.

I'm not sure if this is a {format|formatting} issue or something to do with {web browser|internet browser|browser} compatibility
but I {thought|figured} I'dpost to let you know. Thee {style and design|design and style|layout|design} look grat though!
Hope you get the {problem|issue} {solved|resolved|fixed} soon. {Kudos|Cheers|Many thanks|Thanks}|
This iss a topic {that is|that's|which is} {close to|near to} my
heart... {Cheers|Many thanks|Best wishes|Take care|Thank you}!
{Where|Exactly where} are your contact details
though?|
It's very {easy|simple|trouble-free|straightforward|effortless} to find out any {topic|matter} on {net|web} as comared to {books|textbooks},
aas I found this {article|post|piece of writing|paragraph} at this {website|web site|site|web page}.|
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I'd like to {send|shoot} you an {e-mail|email}. I've got some {creative
ideas|recommendations|suggestions|ideas} for your blog you might be interested in hearing.
Either way, great {site|website|blog} and I look forward to
seeing it {develop|improve|expand|grow} over time.|
{Hola|Hey there|Hi|Hello|Greetings}! I've been {following|reading} your {site|web site|website|weblog|blog} for {a long time|a while|some time} now and finally ggot the {bravery|courage} too go
ahead and give you a shout out from {New Caney|Kingwood|Huffman|Porter|Houston|Dallas|Austin|Lubbock|Humble|Atascocita} {Tx|Texas}!
Just wanted to {tell you|mention|say} keep up the {fantastic|excellent|great|good} {job|work}!|
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I {enjoy|really like|love} the {knowledge|info|information} you {present|provide} here and can't wait to takke a look when I get home.
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{I think|I feel|I believe} {that you|that you simply|that you just} {could|can} do with {some|a few} {%|p.c.|percent} to {force|pressure|drive|power} the messagfe {house|home} {a bit|a litle
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{A great|An excellent|A fantastic} read. {I'll|I will} {definitely|certainly} be back.|
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{Howdy|Hi there|Hi|Hello}, i rea your log {occasionally|from time to time} and
i own a simiular one and i was juszt {wondering|curious} if you gett
a lot of spam {comments|responses|feedback|remarks}? If so how do you {prevent|reduce|stop|protect against}
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I get so much lately it's driving me {mad|insane|crazy} so any
{assistance|help|support} is very much appreciated.|
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{It is the|It's the} little changes {that make|which will make|that produce|that will make} {the
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{Thaanks a lot|Thanks|Many thanks} ffor sharing!|
{I really|I truly|I seriously|I absolutely} llove
{your blog|your site|your website}.. {Very nice|Excellent|Pleasant|Great} colors & theme.

Did you {create|develop|make|build} {this website|this site|this web site|this
amazing site} yourself? Please rwply back as I'm {looking to|trying to|planning
to|wanting to|hoping to|attempting to} creatte {my own|my very own|my own personal} {blog|website|site} and {would likke
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this from or {what the|exactly what the|just what the} theme {is called|is named}.
{Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
{Hi there|Hello there|Howdy}! This {post|article|blog post} {couldn't|could not} be wtitten {any better|much better}!
{Reading through|Looking at|Going through|Looking
through} this {post|article} reminds mme off my previous roommate!
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{I will|I'll|I amm going to|I most certainly will} {forward|send} {this article|this information|this
post} to him. {Pretty sure|Fairly certain} {he will|he'll|he's
going to} {have a good|have a very good|have a great} read.
{Thznk you for|Thannks for|Many thanks for|I apprecate
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{Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just} like my old
one! It's on a {completely|entirely|totally} different {topic|subject} but it has pretty
much the same {layout|page layout} and design. {Excellent|Wonderful|Great|Outstanding|Superb} choice of
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{There is|There's} {definately|certainly} {a lot to|a great deal to} {know about|learn about|find out about} this {subject|topic|issue}.
{I like|I love|I really like} {all the|all of the} points {you made|you've made|you have made}.|
{You made|You've made|Yoou have made} some {decent|good|really good} points there.
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information|to find out more|to learn more|for additional information} about
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{Hi|Hello|Hi there|What's up}, I {log on to|check|read} your {new stuff|blogs|blog} {regularly|like every week|daily|on a regular basis}.

Your {story-telling|writing|humoristic} style is {awesome|witty}, keep {doing what you're doing|up the good work|it up}!|
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I {like|wanted} too write a little comment to support you.|
I {always|constantly|every time} spent my half ann
hour to read this {blog|weblog|webpage|website|web site}'s {articles|posts|articles or reviews|content}
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My {coder|programmer|developer} iss trying to {persuade|convince} mee to move to .net from PHP.
I have always disliked the idea beause of thee {expenses|costs}.
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on {a number of|a variety of|numerous|several|various}
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{Any kind of|Any} help would be {really|greatly}appreciated!|
{Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I've
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{Disgrace|Shame} on {the {seek|search} engines|Google} forr {now not|not|no longer} positioning this {post|submit|publish|put up} {upper|higher}!
Come on over and {talk oover with|discuss with|seek advice from|visit|consult with} my {site|web site|website} .

{Thank you|Thanks} =)|
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I hope to give something back and {help|aid} others like you {helped|aided} me.|
{Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I
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{I just|I simply|I merely} wanted to {give you a|provide you with a} quick heads up!
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{A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to make {seriously|critically|significantly|severely} {articles|posts} {I would|I might|I'd} state.
{This is|That is} the {first|very first} time I frequented your {web page|website page} and
{to this point|so far|thus far|up to now}? I {amazed|surprised}
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{Great|Wonderful|Fantastic|Magnificent|Excellent} {task|process|activity|job}!|
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{Hello|Hi|Hello there|Hi there|Howdy|Goodd day|Hey there}!
{I just|I simply} {would like to|want to|wish to}
{give you a|offer you a} {huge|big} thumbs up {for the|for your}
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{understand|know|be aware of} it, Thanks
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{aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and found|and located} that {it is|it's} {really|truly} informative.

{I'm|I am} {gonna|going to} {watch out|be careful} for brussels.
{I will|I'll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case you|for those who|if you happen to} {continue|proceed}
this {in future}. {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people}
{will be|shall be|might be|will probably be|can be|will likely be} benefited {from your|out of your} writing.
Cheers!|
{I am|I'm} curious to find out what blog {system|platform} {you hzve been|you happen to be|you are|you're} {working with|utilizing|using}?
I'm {experiencing|having} some {minor|small} security {problems|issues} with my latesxt {site|website|blog} and {I
would|I'd} liike to find somethinjg more {safe|risk-free|safeguarded|secure}.

Do you have any {solutions|suggestions|recommendations}?|
{I am|I'm} {extremely|really} impressed with your writing skills {and also|as well as} with the layout on youur {blog|weblog}.
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{Either way|Anyway} keep up the {nice|excellent} quality writing, {it's|it
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writing, {it's|it is}{rare|uncommon} {to peer|to see|to look} a {nice|great}
{blog|weblog} like this one {these days|nowadays|today}..|
{Hi|Hello}, Neat post. {There is|There's} {a problem|an issue} {with your|together with your|along with your} {site|web site|website}
in {internet|web} explorer, {may|might|could|would} {check|test} this?
IE {still|nonetheless} is the {marketplace|market} {leader|chief} and {a large|a good|a big|a
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{I'm|I am} not surde where {you are|you're} getting your {info|information},
but {good|great} topic.I needs to spend some tume learning {more|much more} or understanding more.
Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info} I was looking
for this {information|info} for my mission.|
{Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i came to “return the favor”.{I am|I'm} {trying to|attempting to} find things
to {improve|enhance} my {website|site|web site}!I suppose its ok to use
{some of|a few of} your idea
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