Lessons on Longevity

5 minute read

We’d all like to have not just good habits, but the right habits that will benefit our body and mind in the long term. How you begin and end your day is so important when it comes to winding up and resetting your clock – and over time, will ultimately dictate your overall health. Over the years, numerous insights have been published about the health and wellness habits of the longest-living people in the world (they live in what is known as the ‘Blue Zones,’ where people regularly live until 100 or over) including the positive impact of a few nighttime and daytime tweaks to promote longevity. Here are the ones we’re sticking with:

In the Morning…

Find your ‘ikigai’

When you wake up in the morning, what gets you out of bed? Finding whatever your drive is and embracing it fully is one of the habits embraced by the residents in the Blue Zones, according to research. ikigai is a Japanese term that means discovering what sparks your soul to help you lead your life with purpose.

Eat a healthy breakfast

If you want to live as long as possible, multiple studies have proven a healthy diet is key – as is starting your day with breakfast (so don’t skip it!). For example, a 105-year-old living in Loma Linda, California said she swore by starting her day with a hearty bowl of slow-cooked oatmeal.

Enjoy those cups of coffee

Studies in the US have shown drinking coffee (within reason) is linked to a lower risk of total mortality – something those in the Blue Zones know all too well. You can also swap out your coffee for tea and be mindful not to overload either with sugar.

Be kind to a stranger

A Harvard study was done which showed that behaviours are contagious so if you do it to your neighbour, it’s likely to come back to you. Pay a compliment to a stranger, stop for a friendly chat – those endorphins kick in and we know being happy is good for you in every way.

At Night…

A sleep schedule is important

Sticking to a regular time slot for sleep is so beneficial for your body. It knows when it is ready to wind down and you’re keeping to its natural rhythm which only adds to your overall health and wellbeing. Set bedtime reminders each night to practice falling asleep at a regular time (if at all possible).

Get a full night’s sleep

As well as the sleep schedule, you need to get enough sleep, ideally 8-10 hours each night, which those in the Blue Zones say is the optimal amount to revitalise our brains and bodies. A full night of slumber means we wake up refreshed and revived which our bodies and minds need if they are to function properly.

Skip late-night snacks

Most residents of the Blue Zones skip out on a midnight snack. “People in Blue Zones don’t eat to excess, which may help them maintain healthy weights,” according to the Blue Zone website. “They also typically eat small dinners early in the evening and refrain from late-night snacking.”

Have an evening glass of wine

Hurrah, something we can really get on board with here. According to Blue Zone researcher Dan Buettner, four of the five official Blue Zone communities drink alcohol in moderation, particularly wine. “There’s plenty of evidence in Blue Zones that a couple of glasses a day, especially with friends and with a meal…lowers your mortality,” Buettner said at a wellness summit. Well if it’s good enough for the centenarians in the Blue Zones, it’s good enough for us.