The Blue Zone: Lessons for Living Longer From the People Who've Lived the Longest: Lessons for Living Longer, Better

by Dan Buettner

LESSON ONE: MOVE NATURALLY Be active without having to think about it Longevity all-stars don’t run marathons or compete in triathlons; they don’t transform themselves into weekend warriors on Saturday morning. Instead, they engage in regular, low-intensity physical activity, often as part of a daily work routine. Male centenarians in Sardinia’s Blue Zone worked most of their lives as shepherds, a profession that involved miles of hiking every day. Okinawans garden for hours each day, growing food for their tables. Adventists take nature walks. These are the kinds of activities longevity experts have in mind when they talk about exercising for the long haul. “The data suggests that a moderate level of exercise that is sustained is quite helpful,” says Dr. Robert Kane.

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LESSON TWO: HARA HACHI BU Painlessly cut calories by 20 percent If you’re ever lucky enough to eat with Okinawan elders, you’ll invariably hear them intone this Confucian-inspired adage before eating: hara hachi bu—a reminder to stop eating when their stomachs are 80 percent full. Even today, their average daily intake is only about 1,900 calories (Sardinians traditionally ate a similarly lean diet of about 2,000 calories a day).

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LESSON THREE: PLANT SLANT Avoid meat and processed foods Most centenarians in Nicoya, Sardinia, and Okinawa never had the chance to develop the habit of eating processed foods, soda pop, or salty snacks. For much of their lives, they ate small portions of unprocessed foods. They avoided meat—or more accurately, didn’t have access to it—except on rare occasions. Traditional Sardinians, Nicoyans, and Okinawans ate what they produced in their gardens, supplemented by staples: durum wheat (Sardinia), sweet potato (Okinawa), or maize (Nicoya). Strict Adventists avoid meat entirely. They take their dietary cues directly from Genesis 1:29…

LESSON FOUR: GRAPES OF LIFE Drink red wine (in moderation) Epidemiological studies seem to show that people who have a daily drink per day of beer, wine, or spirits may accrue some health benefits. But the secrets of the Blue Zones suggest that consistency and moderation are key. In Okinawa, it’s a daily glass of sake with friends. In Sardinia, it’s a glass of dark red wine with each meal and whenever friends meet.

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LESSON FIVE: PURPOSE NOW Take time to see the big picture Okinawans call it ikigai, and Nicoyans call it plan de vida, but in both cultures the phrase essentially translates to “why I wake up in the morning.” The strong sense of purpose possessed by older Okinawans may act as a buffer against stress and help reduce their chances of suffering from Alzheimer’s disease, arthritis, and stroke.

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LESSON SIX: DOWN SHIFT Take time to relieve stress Sardinians pour into the streets at 5 p.m., while Nicoyans take a break every afternoon to rest and socialize with friends. Remember Ushi and her moai? They gather every evening before supper to socialize. People who’ve made it to 100 seem to exude a sense of sublime serenity. Part of it is that their bodies naturally slow down as they have aged, but they’re also wise enough to know that

LESSON SIX STRATEGIES Use these tips to find a quiet space to slow down in your Blue Zone. Reduce the noise. Minimizing time spent with television, radio, and the Internet can help reduce the amount of aural clutter in your life. Rid your home of as many TVs and radios as possible, or limit them to just one room. Most electronic entertainment just feeds mind chatter and works counter to the notion of slowing down. Be early. Plan to arrive 15 minutes early to every appointment. This one practice minimizes the stress that arises from traffic, getting lost, or underestimating travel time. It allows you to slow down and focus before a meeting or event. Meditate. Create a space in your home that is quiet, not too hot and not too cold, not too dark and not too light. Furnish the space with a meditation

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LESSON SEVEN: BELONG Participate in a spiritual community Healthy centenarians everywhere have faith. The Sardinians and Nicoyans are mostly Catholic. Okinawans have a blended religion that stresses ancestor worship. Loma Linda centenarians are Seventh-day Adventists. All belong to strong religious communities. The simple act of worship is one of those subtly powerful habits that seems to improve your chances of having more good years. It doesn’t matter if you are Muslim, Christian, Jewish, Buddhist, or Hindu.

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LESSON EIGHT: LOVED ONES FIRST Make family a priority The most successful centenarians we met in the Blue Zones put their families first. They tended to marry, have children, and build their lives around that core. Their lives were imbued with familial duty, ritual, and a certain emphasis on togetherness. This finding was especially true in Sardinia, where residents still possess a zeal for family. I asked the owner of one Sardinian vineyard who was caring for his infirm mother if it wouldn’t be easier to put her in a home. He wagged his finger at me, “I wouldn’t even think of such a thing. It would dishonor my family.”

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