Blue Zones Expert: The Power of 9
For the past 20 years, one man, Dan Buettner, has been on a journey across Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, to study the five Blue Zones, areas known for their inhabitants’ exceptional life spans.
Based on his extensive interviews with 263 people aged 100 or older, Buettner identified nine non-negotiable characteristics that contribute to longevity. These characteristics are part of what he calls the “Power 9.”
1. Move Naturally
The world’s longest-lived people do not engage in regular exercise, but they live in environments that encourage natural movement. They often work in their gardens and do not rely on mechanical conveniences for housework.
2. Purpose
According to Buettner, it is essential for people to have a sense of purpose. Residents in all Blue Zones have something to live for beyond work.
3. Downshift
They engage in stress-reducing activities such as taking a nap, praying, or enjoying happy hour.
4. The 80% Rule
They abide by the Confucian mantra “Hara hachi bu,” which reminds them to stop eating when their stomach is 80% full. They also eat their smallest meal in the late afternoon or early evening.
5. Plant Slant
The cornerstone of their diet includes beans, with meat eaten on average only five times per month in small portions.
6. Wine at 5 p.m.
Moderate alcohol consumption is a common practice among Blue Zones residents, with this habit often contributing to their overall good health and longevity.
7. Belong
All but five of the centenarians Buettner interviewed were part of a faith-based community.
8. Put Loved Ones First
They keep aging parents and grandparents nearby and are committed to life partners and the happiness of their children.
9. Find the Right Tribe
The world’s longest-lived individuals are part of social circles that support healthy behaviors.
While following these nine guidelines does not guarantee a long life, they do provide an excellent chance of adding more years to one’s life. Dan Buettner is a longevity researcher, National Geographic Fellow, and author of “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest” and “The Blue Zones Solution: Eating and Living Like the World’s Healthiest People.”
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