Life “Hacks” of the Longest Lived People

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.

Lifestyle factors, i.e. the things you do every day over the long-term – can add up to increase the number of quality years in your lifespan.

Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.

The Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations. They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California, where a large number of Seventh Day Adventists reside.

Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.

Do you have to live in an actual Blue Zone to guarantee longevity? Nope! You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are.

Here’s the top 5 life “hacks” of the world’s longest living people:


Eat a Plant-rich Diet

Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.

You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily - they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer.

A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!


Include Healthy Fats

Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, and fish.

Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy.

Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain - bonus!


Stop Eating Before You Feel 100% Full

Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat.

Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.


Drink Red Wine

Enjoying a glass of red wine a day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease.

Of course, moderation is key. Four ounces of wine is considered a glass and drinking more than that is associated with negative health effects.


Move Your Body Throughout the Day

Have you heard the phrase “sitting is the new smoking”? As in, it’s not good for your health to sit for extended periods of time.

Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular routines, and don't get caught up in what movement "should" look like!

You might try:

  • Stretching while you watch tv

  • Take an after-dinner evening walk

  • Park farther away from your destination

  • Choose stairs over elevators

  • Take standing and stretching breaks at work

  • Use a stand-up workstation, and fidget while you work (or dance!)

The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks.

Mediterranean Bean Salad (6 servings)

Ingredients

  • 1 15.5-ounce can garbanzo beans, drained and rinsed

  • 1 15-ounce can black beans, drained and rinsed

  • 1 cup chopped grape tomatoes

  • 1 large garlic clove, finely minced

  • ½ cup chopped red onion

  • ¼ cup chopped fresh parsley

  • ¼ cup chopped fresh mint

  • 1 1/2 tablespoons olive oil

  • Juice from 1 medium lemon

  • ½ teaspoon kosher salt

  • Freshly ground black pepper

Instructions

  • In a large bowl, combine the beans, tomatoes, garlic, onion, parsley, and mint.

  • For the dressing, in a small bowl, whisk the olive oil and lemon juice until smooth and emulsified.

  • Pour the dressing over the beans and veggies, add ½ teaspoon salt and black pepper to taste and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine.

Nutrition Information:

Serving: 3/4 cup, Calories: 175kcal, Carbohydrates: 26g, Protein: 8g, Fat: 4.5g, Saturated Fat: 0.5g, Sodium: 327mg, Fiber: 9g, Sugar: 1g (Blue Smart Points:1; Green Smart Points:4; Purple Smart Points:1; Points +:4)

https://www.skinnytaste.com/mediterranean-bean-salad/

References:


Power 9: Reverse Engineering Longevity

Why People in “Blue Zones” Live Longer Than the Rest of the World

13 Habits Linked to a Long Life (Backed by Science)

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The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen and any/all medications you are currently taking and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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                      dba Michele Root~Empowering You!

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