Longevity researcher Dan Buettner surveyed the world’s oldest people to find out their attitudes. Here are the results of your investigation.
There are many specialists from various fields who have dedicated themselves to studying what they are. habits that promote longevity .
And one of them, This is precisely the explorer and researcher Dan Buettner .
The author of books like The Blue Zones: Lessons for Living Longer from the People Who Have Lived the Longest (National Geographic, 2008) has traveled the world over the past 20 years to thoroughly analyze what is called “ blue zones » that is, the regions of the world where people live the longest.
Among the latter are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (California) .
Based on the stories of 263 people aged 100 or older who were recorded shared Buettner in an article for CNBC the “essential” routines they follow to live longer and happy .
They were the 9 keys they told you to the specialist.
1. Move regularly
One of the trends he noticed during interviews is that The sample did not lift weights, run marathons, or spend most of their time at the gym. .
Alright, They choose to be constantly moving by doing activities such as gardening, housework and tending to their garden. .
“Every trip to work, to a friend’s house or to church begins with a joyful walk.” » said Buettner.
2. Identify a goal
He is referring here to a concept that in Japan we call “ikigai” and that in Costa Rica we call “life plan”, but which essentially translates into determine “why I get up in the morning” .
According to the expert, Identifying a goal to strengthen motivation is a common strategy in all “blue zones” who visited.
He even cited research available on the website of the National Library of Medicine of the United States, which concluded that It can extend the lifespan up to 7 years .
3. Regulate stress
As in other parts of the world, those interviewed by Buettner They also reported feeling stress at certain points in their routine. .
That is why They use different methods to combat it, ranging from taking moments of silence to remember their ancestors, to praying, taking a nap, or doing an activity. appreciate.
4. Apply “the 80% rule” when you eat
Although eating is necessary to maintain good health and nutrition various specialists have warned that It is also important not to overeat .
In this sense, Buettner said that in Okinawa it is common to use “the 80% rule”, which consists of eating before your stomach is 100% full .
5. Prefer vegetables
Items like Beans, beans, soy, lentils and legumes are generally part of the local diet “blue zones”.
However, This doesn’t necessarily mean giving up meat completely. .
“It is consumed on average only five times a month, and in portions of three to four ounces. which is approximately the size of a deck of cards,” explained the expert.
6. Drink in moderation
If you choose to drink alcoholic beverages, the main thing is to consume them in moderation .
Buttner He clarified, referring to the specific case of wine, that residents of “blue zones” do not drink more than two glasses when they are with friends or at a dinner. .
7. Belong to a community
Of the 263 people over 100 he interviewed, all but five were actively involved in a community, usually of a religious nature .
8. Maintain closeness with loved ones
That apply with family and/or friends . A review conducted by Buettner and available on the website of the National Library of Medicine concluded that Keeping older parents or grandparents at home (or nearby) can reduce illness and death rates. .
9. Find a social circle that supports healthy behaviors
Through bonds like friendship, the specialist ensured that the world’s oldest people They tend to associate with people who maintain healthy habits .
That This applies both in the physical domain and in the mental health domain. .
“Of course, following these rules will not guarantee you reaching 100 years old, but you will have a great opportunity to add happier years to your life “, said Buettner in his article for the aforementioned media.