What in the world are they doing?
All over our planet, people are living long, not just long, but in many cases, well into their late 90s and even 100s. Although these pockets of centenarians may just seem like lucky folks with great genetics, it’s actually more than that.
Known as “Blue Zones,” these longevity hotspots can be found across the globe. Whether it’s Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; or even certain locations in California, the reality is clear as day: some people, in some places, are living very long.
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But what’s the reason for this?
Let’s get to the bottom of this once and for all, so you can start applying these amazing secrets to your own vital, long-enjoyed life!
1. Move Naturally Every Day
It may sound simple, but across all known Blue Zones, daily exercise is key. But here’s the thing. It’s not about grueling workouts, running marathons, or blowing out your muscles at the gym. Instead, the long-living folks of these locations simply do natural movement.
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What are ‘natural’ movements? Simple, they’re everyday things like walking, gardening, or even stretching. For instance, in Sardinia, shepherds walk miles daily through hilly terrain to tend their flocks. In Okinawa, older adults love to garden or practice tai chi, blending free-flowing movements with nature.
Why do these activities help? They’re useful for one primary reason. They’re low-impact, they can be done consistently, and they keep the body strong and flexible without overdoing it.
Just think of our ancestors. They walked long distances, worked the land, and often danced in communal celebrations. None of which requires a gym membership! So start simple. Take a 20-minute walk around your neighborhood with a friend or family member if you get bored. Go to a local park. Grow some herbs like basil or veggies like collard greens. Even if your space is limited, you can start a small pot on your balcony or backyard.
And finally, every morning, do some light stretching. It’s all about avoiding overcomplication and embracing what feels natural. Many traditional African dance movements are the perfect recipe for feeling young and spry!
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2. Eat Local Plants and Meats & AVOID Sugars
Again, the trick here isn’t to overdo it. The diets of Blue Zone residents are remarkably simple yet nutrient-rich. Many of these individuals eat what is locally grown and produced. We’re talking about foods that are truly farm-to-table. They’re seasonal and minimally processed, like beans, greens, and root vegetables.
Take Costa Rica, for example, which embraces a natural diet full of corn, beans, squash, and small amounts of pork and eggs. Meanwhile, in parts of Japan, the superfood seaweed and sweet potatoes are a common staple. The important part of all these meals, of course, is the absence of added sugars. This, over time, means lower risks of chronic diseases, such as diabetes, hypertension, heart disease, and even cancer.
For some practical steps to reduce sugar, swap sugary sodas for water or herbal teas like hibiscus. Go big on local produce where possible, finding farmers’ markets, online organic grocers, and various community-based stores. Instead of processed meats like sausages, prioritize lean proteins such as baked chicken or fish, and for a little extra seasoning, toss on spices like turmeric or garlic for flavor and anti-inflammatory perks.
3. Build a Close-Knit Circle
As the saying goes, keep a close circle.
It’s easy nowadays to try to be ‘friends’ with everyone. After all, we get overwhelmed with social media, we zip around on our smart devices, and we’re constantly interacting with people who move in and out of our orbit.
But what about those deeper, more meaningful, healthier relationships? If you look at Blue Zone residents, especially in places like Greece, it’s all about finding very close and tightly-knit relationships. These individuals will often gather for coffee or wine, sharing stories and letting loose. Oftentimes, faith is a great uniter. People can enjoy potlucks, build emotional resilience, and reduce stress all at once.
For Black communities, this ‘secret’ may resonate even more deeply, especially given the emphasis on family, church, and community. Whether it’s a weekly game night, book club with friends, or a church group that prays together, these social circles can go a long way.
In fact, research indicates that strong social ties can lower blood pressure and boost mental health, key factors in longevity. Not only can these shared experiences lift your spirit, but they can also create a safety net for life’s ups and downs – which we all need!
4. Use Mindfulness to Manage Stress
Chronic stress is certainly a silent killer and has been linked to everything from heart disease to diabetes and weakened immunity. But in Blue Zones, residents counter their stressors with mindfulness. In Okinawa, people practice ikigai, a reflective process of finding joy in small moments. In Sardinia, daily naps and leisurely meals allow for mental unwinding.
Remember: mindfulness is not necessarily about long hours of meditation. It’s about intentional moments of calm. Whether you’re starting your day with a five-minute gratitude journal or merely relaxing with friends and family on a sunny Saturday morning, take a deep breath and just exist.
And speaking of breathing, deep-breathing exercises before bed are proven to lower stress hormones. It’s not difficult. Start by inhaling for four counts, hold for four, and exhale for eight. Apps like Calm or Headspace even provide guided meditations, so if you’re looking to carve out small moments to center yourself, the options are all around you!
5. Find a Sense of Purpose in Your Everyday Life
Life is all about purpose.
Think about many of the mental health conditions that afflict us. Many times, we feel depressed or anxious or ‘stuck’ because we don’t know what we’re supposed to be doing. How we’re supposed to feel. Who we are ultimately trying to be…
When it comes to Blue Zone centenarians, a clear sense of purpose is key. For many ancient cultures, that purpose comes from raising a family successfully. In other areas, it’s about promoting the long-standing traditions of the community, usually through festivals and celebrations.
Point simply, purpose gives life meaning, and in many Black communities, purpose is about legacy-building. This can manifest in many ways, especially if it’s centered around things like mentoring youth, preserving cultural traditions, or advocating for racial justice and equality.
So how can you serve others?
Volunteer at a local school, get involved with a community garden, or just share your expertise and experiences with those younger than you. Your purpose doesn’t have to be something groundbreaking or grandiose. Rather than that, it’s about finding joy in contributing to something bigger than yourself. Reflect on what makes you feel alive – and live it!
Overall, living long isn’t about hacking your genetics or doing something completely off the wall. If science (and reality) show us anything, it’s about keeping things simple. Remember to appreciate all aspects of your life, even the bad moments, because it’s these bad times that allow us to truly appreciate the good ones.
If you can learn to live more naturally and embrace the ebbs and flows of this crazy existence we all have, you can live longer, stronger, and with more joy than you ever thought possible.
