Secrets of Living To 100
Blue Zones are five places in the world where people live much longer than average, often past 100 years old. They live in towns in Italy, Japan, Greece, Costa Rica, and Loma Linda California. So what are their secrets? The author of the book "The Blue Zones," Dan Buettner, says the people in these places have different cultures but many similarities to explain their longevity.
Here are common characteristics that may explain their longevity.
- A plant-based diet rich in fruits, vegetables, whole grains, nuts, and legumes. Some also include moderate amounts of fish, dairy, wine, and olive oil2.
- Regular physical activity integrated into daily life, such as walking, gardening, or working on a farm3.
- A strong sense of community and social support, with close family ties and frequent interactions with friends and neighbors4.
- A positive outlook on life and a sense of purpose, often related to faith or spirituality.
- A low-stress lifestyle that includes adequate rest, relaxation, and meditation.
These factors may not only help prevent chronic diseases such as heart disease, cancer, diabetes, and dementia but also enhance the quality of life and happiness.
Here are some simple tips to start living like a centenarian today:
Eat more plants and less processed foods. Aim for at least five servings of fruits and vegetables daily, and limit your intake of meat, sugar, salt, and fat8.
Find ways to incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator, walking or biking instead of driving, or joining a dance or yoga class.
Spend time with your family and friends, join a club or a group that shares your interests, volunteer for a cause that you care about, or make new friends in your neighborhood or online.
Focus on the positive aspects of your life and express your appreciation for what you have. Keep a journal of things that make you happy or thankful, practice affirmations or positive self-talk, or meditate on your goals and values.
Find ways to reduce stress and improve your sleep quality. Listen to soothing music, read a book, nap, or enjoy a relaxing hobby. Avoid caffeine, alcohol, nicotine, and screens before bedtime.