At a glance
• Explore the Common Habits Shared by Centenarians Around the World |
In certain corners of the globe, there are extraordinary communities where people live incredibly long, healthy lives. These regions, dubbed "Blue Zones" by National Geographic Fellow and author Dan Buettner, are home to some of the world's highest concentrations of centenarians — people who have reached the age of 100 or more.
These Blue Zones are scattered across the globe, each with its own unique culture and traditions. From the sun-soaked island of Ikaria in Greece to the lush Nicoya Peninsula in Costa Rica, and from the rugged highlands of Sardinia, Italy to the peaceful community in Loma Linda, California, these populations may seem worlds apart. Yet, they all share a common bond: they've unlocked the secrets to a long, fulfilling life.
What's their secret? It's not about fad diets or fitness hacks — it's about simple, sustainable daily habits that anyone can adopt.
Habit #1: Eat Mostly Plants — and Stop Before You're Full
One key longevity food habit shared by centenarians is eating a mostly plant-based diet rich in beans, vegetables, and whole grains. In Okinawa, they practice "Hara Hachi Bu" — eating until you're 80% full. This mindful approach to portion control, combined with a nutrient-dense, plant-centric diet, is a cornerstone of the Blue Zone lifestyle.
Don't worry, you don't have to give up all your favorite foods; even the occasional treat can be part of a balanced, longevity-promoting diet.
Habit #2: Move Naturally — No Gym Required
You don't need an expensive gym membership to live longer. In fact, pumping iron and running marathons may not be necessary either. The world's longest-living people stay active through daily habits like gardening, walking, and doing household chores. In Ikaria, Greece and Nicoya, Costa Rica, movement is seamlessly woven into their lifestyle.
The lesson? Find ways to make physical activity a natural, enjoyable part of your day.
For those who do enjoy a good gym session, that's great too; the key is to find a form of movement that you love and can stick with long-term.
Habit #3: Cultivate Strong Social Connections
A sense of community, purpose, and belonging is a recurring theme in Blue Zones. In Loma Linda, the tight-knit, faith-based community provides strong social support. It’s the only Blue Zone located in the United States — but they live, on average, 10 years longer than the average American.
In Okinawa, they have "moai" — social groups that stay together for life. These social support groups are comprised of five people who meet in childhood and grow up together, often extending well into their 100s.
Loneliness is a longevity killer, so nurturing relationships and staying socially engaged is crucial for healthy aging. However, building connections doesn't have to be complicated; start small by reaching out to a friend, joining a club, or volunteering for a cause you care about.
Habit #4: Manage Stress with Simplicity and Rituals
Stress is another longevity thief, but the world's longest-living people have antidotes: midday naps, teatime, prayer, gratitude, and a slower pace of life. In a busy modern world, we can borrow their wisdom by carving out some time to pause, step away, and “downshift.”
Whether it's a morning routine of meditation or an evening stroll, finding pockets of peace is key. Try not to put too much pressure on yourself — even a few deep breaths or a quick stretch can help you reset and recharge.
Habit #5: Live With Purpose
Having a reason to wake up in the morning — a sense of purpose — is a common thread among centenarians. In Japan, they call it "ikigai." In Costa Rica, it's "plan de vida." This sense of meaning is linked to better mental health, resilience, and reduced risk of age-related health trouble.
Finding your own ikigai, whatever it may be, is like finding your passion – but instead of looking inward, you look outward. Remember, this doesn't have to be grand or world-changing; it can be as simple as taking care of your loved ones, pursuing a hobby, or making a difference in your community.
Longevity Secrets You Can Start Today
Making time for rest, joy, and purpose is a hallmark of Blue Zone living. Engaging in joyful rituals — whether it's a weekly gathering with loved ones or a daily gratitude practice — are credited with boosting longevity and overall well-being.
The best part? You don't need to move to a Blue Zone to reap the benefits of a longevity-promoting lifestyle. By incorporating these habits into your daily routine — more plants on your plate, more movement in your day, more connection with others, more moments of rest and purpose — you can tap into the wisdom of the world's longest-living people.
References
https://becomingbetter.org/ikigai/
https://health.clevelandclinic.org/dont-eat-until-youre-full-instead-mind-your-hara-hachi-bu-point
https://www.businessinsider.com/blue-zones-loma-linda-vegetarian-diet-community-rest-2023-9
