Ten Things Commonly Shared by the Longest-Living and Happiest People in the World.

After studying the longest-living communities worldwide for over two decades, researcher and author Dan Buettner has identified several key factors that increase life expectancy and overall happiness. The concept of the ‘Blue Zones’ was popularized through his articles published in National Geographic, where Buettner discovered and analyzed the lifestyle habits, diet, and social behaviors of centenarians. The good news is that you don’t have to reside in one of the famous Blue Zones (which include Okinawa in Japan, Loma Linda in California, the Nicoya Peninsula in Costa Rica, or Sardinia, Italy) to implement and extend these practices to enhance your life.

1 More Plant Proteins Than Animal Proteins

Over time, experts have recommended reducing the consumption of red meat, which has been associated with various conditions such as cardiovascular diseases, diabetes, and cancer. Researchers studying the Blue Zones have concluded that a predominantly vegetarian diet, emphasizing plant proteins like soy, beans, and lentils, plays an essential role in increasing both the duration and quality of life.

Buettner reviewed approximately 150 dietary surveys conducted in the Blue Zones over the past 80 years and observed that, on average, over 90% of their food intake comes from complex carbohydrates — unprocessed plant-based foods. For example, Okinawa residents consume a lot of sweet potatoes, rich in vitamin A. In the Nicoya Peninsula in Costa Rica, the carotenoid-rich squash is a staple. In Sardinia, the most consumed type of food is, according to the longevity expert, traditional vegetable soup made with garden vegetables, beans, a bit of barley, some tomatoes, and a splash of olive oil. Sardinians also consume a lot of naturally fermented whole rye bread.

The five main pillars of the Blue Zones diets are whole grains, vegetables, greens, beans, and tubers such as sweet potatoes.

2 Home-Cooked Meals

According to Dan Buettner, those interested in preparing healthy meals should aim to learn to cook at home. However, you don’t need to know many recipes. Just four or five dishes rich in unprocessed ingredients and vegetables are sufficient. By following these principles, you’ll be on the right path to a diet that can help you reach the age of 100. Choosing to cook at home gives you complete control over the ingredients you use and how they are prepared, thus avoiding additives and preservatives used in processed foods. Moreover, cooking at home can be a pleasant and relaxing activity that connects you with your family and provides personal satisfaction.

3 The 80% Rule

The 80/20 rule involves consuming healthy foods 80% of the time, reserving only 20% for sweets or other calorie-dense snacks. However, for Blue Zones residents, this rule means stopping eating when you feel 80% full.

“If you’ve had the chance to eat with an elder from Okinawa, you’ve likely heard them say an expression inspired by Confucius before starting to eat: Hara hachi bu — which means to stop eating when the stomach is 80% full,” Buettner noted for cnbc.com.

4 A Glass of Wine in the Company of Friends

In the Blue Zones, moderate alcohol consumption, such as a glass of wine, is often integrated into the social and cultural life of the community. However, the emphasis is on social interaction and the emotional and mental benefits such an activity can bring.

“Red wine is an important element in the longevity diet in Sardinia, but if you don’t drink alcohol, sit with friends for a cup of tea or coffee — the company is what matters, not what you drink,” Dan Buettner mentioned.

5 Afternoon Naps

A 20-minute nap in the afternoon is a practice that Buettner claims to have adopted himself. In Ikaria, where temperatures soar in the summer, residents tend to stay awake until late at night, making the siesta a welcome tradition. “Almost everyone takes a little nap,” Buettner adds.

Afternoon napping is an age-old tradition, of course, but recent research shows that a 20-minute nap can compensate for a lost hour of sleep and help maintain focus throughout the day.

6 Movement / Sport

If the idea of going to the gym doesn’t appeal to you, you can draw inspiration from how Blue Zones residents integrate movement into their daily routines. “Try gardening if you live in a house. Plant care involves weeding, watering, harvesting — activities that keep you in motion,” explains Buettner. Moreover, instead of sitting in a chair or on a sofa, you can try imitating the Okinawans who prefer to sit directly on the floor.

“I spent two days with a 104-year-old woman who stood up and sat down on the floor 30 times. This activity is equivalent to 30 squats and helps maintain leg strength, improve balance and flexibility, and probably maintain spinal health and reduce the risk of falls,” emphasized Buettner.

7 Relaxation

Stress negatively affects health — besides accelerating aging, it can suppress the immune system and impact gut flora. Although stress is inevitable, experts recommend taking time for activities that relax you, such as practicing deep breathing when you feel tense.

“The more you practice deep breathing, the more effective it will be. Plus, you can do this anywhere and anytime without any adverse effects. All you have to do is inhale deeply, hold your breath for a few seconds, then exhale gently through your nose,” said integrative medicine specialist Dr. Michelle Loy to GQ.

8 Sense of Purpose

When you know why you wake up in the morning and have a well-defined purpose, you can increase your life expectancy by seven years, according to research. “The Japanese concept of Ikigai encourages individuals to find their personal calling or life purpose,” adds Dr. Loy, who recommends asking yourself the following four questions and identifying where the answers intersect:

• What do I love? (Passion)
• What am I good at? (Profession)
• What does the world need? (Mission)
• What can I be rewarded for? (Vocation)

“Even though it requires deep self-analysis, it’s worth taking time for this inner search because when you find your Ikigai, you gain greater clarity on how to live your life,” says the specialist.

9 Communities You Belong To

Everyone desires to be part of a group or community. For centenarians, this may mean expressing interest in aspects such as spirituality or personal well-being. According to Buettner, even attending religious services four times a month, like Sunday services, could extend life by up to 14 years.

However, the same feelings of connection and belonging can be achieved by joining different courses or having a gym membership.

10 Time Spent with Loved Ones

People who live to be over a hundred tend to keep their parents or grandparents close, build strong and stable couple relationships, and, if they have children, make constant efforts to spend quality time with them. This investment in family relationships not only brings joy and personal fulfillment but can also contribute to a longer and healthier life, according to Buettner.

“It has been shown that love and positive social interactions release oxytocin, known as the love hormone, which helps reduce stress levels. Thus, love and friendship relationships can lead to improved emotional well-being and long-term physical health,” concludes Dr. Kien Vuu, author of the book “State of Prosperity.”