Summary

The article outlines the "Power 9" principles derived from Blue Zones, which are lifestyle habits that contribute to the longevity and health of populations in specific regions around the world.

Abstract

The concept of Blue Zones, developed by Dan Buettner and National Geographic, identifies nine key practices that are common among communities with the highest concentrations of centenarians. These practices include regular physical activity, having a sense of purpose, stress management, moderate caloric intake, a plant-based diet, moderate wine consumption, active participation in a faith-based community, prioritizing family, maintaining a healthy social circle, and engaging in gardening. The article suggests that adopting these habits can lead to a longer, healthier life by promoting behaviors that prevent chronic diseases. The Blue Zones Project further aims to implement these principles in communities to enhance overall well-being and lower healthcare costs.

Opinions

The author implies that the Blue Zones lifestyle is achievable and beneficial for average individuals, not just health enthusiasts.
There is an emphasis on the importance of a clear life purpose and its positive impact on lifespan.
Stress reduction techniques are highlighted as essential for longevity.
The article suggests that eating habits, particularly a plant-based diet and moderation, are crucial for long-term health.
It is conveyed that moderate and regular wine consumption, within the context of a healthy lifestyle, can contribute to longevity.
The author believes that a strong sense of community, especially through faith-based groups, adds significant years to one's life.
Family commitment, including caring for aging relatives and maintaining a life partnership, is presented as a factor in increased life expectancy.
The article underscores the influence of one's social network on health behaviors and outcomes.
Gardening is proposed as an additional habit that may contribute to longevity, potentially as a form of physical activity and connection to nature.
The author acknowledges that the Blue Zones environment naturally encourages healthy behaviors, which in turn helps to avoid life-shortening chronic diseases.

How Blue Zone Habits Help You Live Longer

There are nine specific steps.

Photo by Dimitris Kiriakakis on Unsplash

Dan Buettner, an author and longevity expert founded “Blue Zones”, an organization in the United States that is dedicated to the creation of healthy communities in the country.

The original concept came from studies done by Gianni Pes and Michel Poulain. They detailed their findings in the Journal of Experimental Gerontology.

Buettner and National Geographic joined forces to figure out what factors contribute to longevity. They studied areas all over the world where there are a large number of people who live long and healthy lives. These studies resulted in a number of secrets of longevity, which form the principles that are the foundation of the Blue Zone philosophy.

These studies also led to the creation of Blue Zones around the world, areas where longevity is common.

These were the five locations identified in this study.

Barbagia region of Sardinia is a mountainous region that has the highest concentration of males over 100 years old.
Ikaria, Greece is an Aegean Island with one of the world’s lowest rates of middle-age mortality and the lowest rates of dementia.
Nicoya Peninsula, Costa Rica has the world’s lowest rates of middle-age mortality and the second-highest concentration of males over 100 years old.
Seventh-Day Adventists around Loma Linda, California live 10 years longer than their North American counterparts.
Okinawa, Japan has a group of females over 70 who are the longest-lived population in the world.

The study of these populations was the foundation of the “Power 9”— the habits and principles of living said to contribute to long life.

The Blue Zones Project uses defined principles to help people live longer, and “better through community transformation programs that lower healthcare costs, improve productivity, and boost national recognition as great places to live, work, and play”.

Albert Lea, Minnesota, was the location of the first official Blue Zones project. They used the trademark Power 9 habits to help the community transform into a Blue Zone community.

Here is a short summary, in my own words, of the Power 9 habits of long-lived people.

Just keep moving.

Long-lived people from around the world aren’t fitness fanatics. They don’t sit in front of screens for hours at a time. They are average people living average lives that include activities that require them to move a lot.

Know why are you here.

When you have a purpose in life, whatever it is, you can add many years to your life. This is true whether you are a parent, a caregiver, or someone who plants food, as long as you feel that you have a valuable contribution to make, you feel valued and that is healthy.

Find ways to shed stress.

No one is able to completely avoid stress. It’s a natural part of life. But living in constant stress will remove years from your life. People that have ways to lessen or remove the effects of stress are healthier and live longer. Meditate, pray, take a moment to reflect or rest. These are all ways to add years to your life.

Reduce food intake.

If you eat too much, you shorten your life. This doesn’t mean fasting or fad dieting. Studies show that people who live longer lives tend to stop eating when they are 80 percent full. And they don’t snack into the evening.

Eat mainly plants.

Most long-lived people eat a plant-based diet. They might eat meat once a week, but they always limit the amount to a small portion. Compare that to our North American habit of eating meat two or three times a day.

Drink wine moderately

The key phrase is regular moderation. One to two glasses a day seems to be the healthy amount to drink. If you can’t limit yourself, don’t drink at all.

Community

Belong to a faith-based community, whether it is an established religion or a drumming circle that meets regularly. If you meet around four times a month, you can add four to fourteen years to your life.

Family first.

If you keep your aging relatives closeby, it benefits them and the rest of your family. If you commit to a life partner, you are likely to live longer.

Choose your social network carefully.

If you are in a circle of friends that support healthy lifestyles, you’re likely to live that way as well. It’s self-fulfilling. Groups of friends that have known each other for a long time and are committed to each other for life tend to live longer lives.

Now, these Power 9 habits make sense.

They are habits that you might expect. There’s one final aspect that is common to many groups and it’s a bit unexpected.

Gardening can be said to the 10th habit that contributes to longevity.

People in Blue Zones live longer. Here’s the simple reason why.

An environment that includes all of these factors tends to move you towards healthy behaviors.

By adopting healthy behaviors, you avoid the chronic diseases that shorten lives.

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Sources: Bluezones, JAMA, Bluezones Secrets for Living Longer, Blue Zone Habits

Disclaimer: This information is intended for general informational purposes only and should not be considered as professional medical advice or a substitute for consultation with a licensed healthcare provider.

This story was also published in Newsbreak