Health & Life

The Secrets to Longevity: 4 Habits to Live a Longer Life, Revealed by Experts

"Unraveling the Secrets to Longevity: Exploring the Habits for a Longer Life"

5 August, 2024

The Blue Zones Project, founded by National Geographic longevity explorer Dan Buettner in 2000, brought together medical researchers, anthropologists, demographers, and epidemiologists. The experts distilled data from the world’s oldest people, uncovering the secrets behind their longevity.

According to Buettner, genetics only determines 20% of a person’s lifespan, with the remaining 80% influenced by lifestyle and environment.

In particular, four habits are commonly found in Blue Zones regions, and they hold the key to healthier and longer lives:

Avoiding Sugar

Sugar, especially refined sugar, poses a health risk. It increases the likelihood of high blood glucose levels and makes it challenging to maintain stable weight and cholesterol levels. It accelerates aging and heightens the risk of heart disease and diabetes. Buettner notes that centenarians typically consume natural sugars and avoid refined sugars and sugary drinks.

Cooking at Home Regularly

Blue Zone residents cultivate a habit of cooking at home and rarely eat out. They also practice portion control and limit processed foods. Processed foods often come with hidden dangers; they may tantalize the taste buds but are not necessarily safe. Thus, Blue Zone dwellers steer clear of canned, frozen, roasted, or dried foods like instant noodles, candies, sausages, and frozen meals.

Most processed foods tend to be high in sugar, salt, saturated fat, refined carbs, and preservatives, which take a toll on the liver, blood pressure, and cholesterol levels. They are also calorie-dense and lack essential vitamins. A 2021 study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who regularly consumed two or more unprocessed meals daily had a lower risk of death from all causes.

Staying Active

Leading an active life contributes to better health. Blue Zone residents don’t lift weights, run marathons, or frequent gyms. Instead, they inhabit environments that naturally encourage movement, such as gardening, housework, or long walks while listening to podcasts.

Physical activity boosts endorphins and enhances mental well-being. According to longevity experts, excessive exercise is unnecessary; a simple two-minute walk after a meal can help regulate blood sugar levels. You can take a stroll during your lunch break or do some light weightlifting while watching TV.

Managing Stress and Prioritizing Sleep

Stress and lack of sleep can severely impact your health. Stress increases adrenaline and cortisol levels, leading to increased heart rate and blood pressure. Prolonged exposure to these stress hormones can result in chronic stress, causing depression, insomnia, irritability, and mood swings, negatively affecting your quality of life.

Sleep deprivation increases the risk of migraines, muscle pain, and cardiovascular and oncological diseases. Buettner observes that most centenarians in Blue Zones practice stress-reduction techniques like meditation, napping, and socializing with friends and family. As a result, they enjoy better-quality sleep.

To maintain optimal sleep hygiene, limit your use of electronic devices, and avoid them altogether 30 minutes to an hour before bedtime. Consume sleep-promoting foods and create a comfortable sleeping environment.

Frequently asked questions

According to experts, there are four key habits that can contribute to a longer and healthier life. These include maintaining a healthy diet, engaging in regular physical activity, managing stress effectively, and getting quality sleep.

A healthy diet is crucial for longevity. Experts recommend a plant-based diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limiting processed foods, sugar, and excessive alcohol consumption can also reduce the risk of chronic diseases and improve overall health.

Regular physical activity offers numerous benefits for longevity. It helps maintain a healthy weight, improves cardiovascular health, increases muscle strength, and reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.

Chronic stress can have negative impacts on both mental and physical health. Effective stress management techniques such as meditation, deep breathing, yoga, and social connection can help reduce stress levels, improve mood, and lower the risk of stress-related health issues.

Getting sufficient, high-quality sleep is essential for overall health and longevity. Adequate sleep helps regulate hormones, improves immune function, supports healthy brain function, and reduces the risk of heart disease and diabetes.