Secrets from People Who’ve Lived 100+ Years
Friday, 16 May 2025
blogs
- “ikigai” is a Japanese concept that refers to having a sense of purpose in life. Finding your "ikigai" can add 7 years to your life.
- In Blue Zones, beans are the number one food for longevity.
- Moderate alcohol consumption, like 1-2 glasses of wine a day, is common, often enjoyed with family or friends.
In certain parts of the world, people live longer and healthier lives than anywhere else. These regions, known as Blue Zones, are home to communities where centenarians are common, and the general population enjoys significantly lower rates of chronic diseases such as heart disease, diabetes, and cancer. But what’s the secret? After years of research, Dan Buettner and his team at National Geographic identified nine key lifestyle habits shared by these populations. These habits, now known as the Power 9, have been linked to longer, healthier, and happier lives. In this book, we’ll take an in-depth look at each of the Power 9 habits and show you how you can incorporate them into your own life.
The Power 9 by Dan Buettner
1. Move Naturally
One of the most striking things about the people of the Blue Zones is that they don't engage in formal exercise. Instead, they move naturally throughout the day. In places like Okinawa, Japan, and Sardinia, Italy, daily activities like walking, gardening, or cycling are common. These movements are often integrated into daily life rather than seen as an obligation or a "workout." The lesson here is simple: Make movement a part of your day. It doesn’t have to be intense or structured. Walk instead of drive when you can. Spend more time in the garden. Take the stairs instead of the elevator. By doing this, you’re not just burning calories—you’re enhancing your overall health by reducing stress, improving circulation, and increasing your longevity.2. Purpose
People in Blue Zones have a deep sense of purpose in their lives, something to get up for every morning. In Okinawa, this is known as Ikigai, which loosely translates to "a reason for being." It’s the guiding principle that keeps you motivated, fulfilled, and driven, even as you age. Studies have shown that having a strong sense of purpose can add years to your life. When you have something that brings you joy and a reason to keep going, it impacts both your physical and emotional well-being. Living with purpose keeps your mind sharp and your heart full.3. Downshift
In the Blue Zones, stress is rare. People in these regions have natural ways of managing stress, whether through socializing, prayer, meditation, or simply taking time to relax. In Ikaria, Greece, for instance, people take regular naps during the day. In Sardinia, Italy, elders relax with friends over a cup of coffee, reflecting on life. These practices allow them to reduce cortisol levels, lower blood pressure, and minimize the effects of long-term stress. In today’s fast-paced world, stress is a major contributor to illness. That’s why finding ways to downshift is so important for longevity.4. 80% Rule (Hara Hachi Bu)
In Okinawa, they have a saying, "Hara Hachi Bu," which means "Eat until you are 80% full." This practice helps to avoid overeating, which can lead to weight gain and chronic health issues like diabetes, heart disease, and stroke. Eating less than we think we need is one of the simplest yet most powerful tools to prevent overconsumption and foster long-term health. The 80% rule encourages mindful eating, focusing on satisfaction rather than fullness. This practice helps you maintain a healthy weight and reduces your risk of developing lifestyle-related diseases.5. Plant Slant
The people in Blue Zones eat primarily plant-based diets. Their meals are rich in vegetables, fruits, whole grains, and legumes, with meat being a rare side dish—mostly reserved for special occasions. In places like Sardinia, Italy, and Costa Rica, beans, sweet potatoes, and leafy greens are staples. In Okinawa, tofu and purple sweet potatoes are dietary mainstays. The health benefits of plant-based eating are well-documented. A plant-focused diet provides all the nutrients your body needs while minimizing the risk of chronic diseases. Making plant-based foods the foundation of your meals can lead to a healthier heart, a more balanced weight, and a lower risk of cancer.6. Wine at 5
Moderate alcohol consumption, particularly wine, is common in several Blue Zones. In Sardinia, Italy, and Ikaria, Greece, people enjoy a glass of red wine daily—usually with dinner. This practice promotes relaxation, social connection, and even some heart benefits when consumed in moderation. The key is moderation: the health benefits of wine are observed in small, regular amounts.7. Belong
Belonging to a community, particularly a faith-based one, is a key trait in Blue Zones. Studies show that people who are connected to a community have lower rates of depression, longer lives, and better overall health. In Loma Linda, California, members of the Seventh-day Adventist church gather weekly to support each other. In Ikaria, Greece, people come together to enjoy meals, celebrate, and build lifelong friendships.8. Loved Ones First
People in Blue Zones prioritize family. They take care of aging parents and grandparents and invest time in children. Families in these regions tend to live close together, often in multigenerational homes, where elders are respected and cared for. Strong family bonds promote emotional stability, provide a safety net, and foster a sense of belonging.9. Right Tribe
The final Power 9 habit involves surrounding yourself with like-minded people who share similar values and healthy habits. In Blue Zones, people often form tight-knit social networks that encourage healthy behaviors. These networks provide mutual support, shared purpose, and a sense of belonging. The Power 9 habits from Blue Zones offer us a roadmap to a longer, healthier life. By integrating these principles into your everyday life, you can not only improve your health but also enrich your relationships, find deeper purpose, and live with intention.How to Apply the Power 9 to Your Life
Now that you’re familiar with the Power 9 habits, it’s time to make them a part of your daily routine. Start small by reflecting on your current lifestyle and identifying where you are today by clicking the link below.
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