Tips for Living to 100
Getting older is a part of life, and if you are like many people, there is a belief that genetics determines how well we age. But what if I were to tell you that our genes only contribute 10-20% of how we fare as we get older? The Danish Twin Study estimates that genes influence approximately 20% of a person’s longevity.
Research shows that the most significant factor in how well we age is how we live our lives. Factors like sleep hygiene, physical activity, stress management, and nutritional intake pave the way to having a healthy life. Not to say that genetics do not play a key—like having a debilitating disease or a genetic mutation that leads to advanced aging—but barring such genetic abnormalities, for the average person, heathy lifestyle remains the key to longevity and an abundant life. The good news is that getting the appropriate amount of sleep and exercise, eating healthily, and having command of life stressors are things anyone can learn and implement.
Aging is not just about our chronological age, which is determined by the number of birthdays we have celebrated, it also refers to our biological age, which is how old we physically are. I am sure you have encountered people who do not “look” their age. People with a healthy lifestyle tend to deceive reality as they look younger than their years. This is a result of avoiding environmental toxins and engaging in exercise and optimal nutrition. Biological age refers to how well we feel and how adept our body functions.
Dan Buettner authored a book called “The Blue Zones” where he explores the oldest living populations in hopes of gleaning lessons from their lifestyle model. This encompasses people from Icaria, Greece; Ogliastra, Sardinia; Okinawa, Japan; the Nicoya Peninsula in Costa Rica; and Seventh-day Adventists in Loma Linda, California. Buettner’s investigation of the blue zone population uncovers a common trend. Diet amongst the blue zone demographic is “95% plant-based”. The blue zone plate comprises vegetables, legumes, whole grains, nuts, and fish rather than red meat. Moreover, the blue zone population “follows the 80% rule, which entails stopping eating when they feel 80% full.” Many grow up in a “finish everything off your plate” household. While the intentions of these parents are well-meaning, research now shows that stopping to eat when you feel 80% full should be what we practice and pass on to future generations.
Another principle that the blue zone population adheres to is that they eat their last meal early on, and it is the smallest of all daily meals consumed. In Okinawa, the concept of the 80% rule comes from the Confucian teaching of “Hara hachi bu”. Along with a diet rich in plants and low red meat consumption, the blue zone population has a lifestyle that practices getting a good night’s sleep, exercise, stress management through religious or spiritual practices, having a “purpose in life,” and multigenerational cohabitation. The blue zone diet keeps alcohol drinking to a minimum—or, in the case of the Seventh-day Adventist, completely refrains from alcohol. Myriad studies have conflicting messages about drinking alcoholic beverages, even in moderation. The most recent study even suggests that “moderate consumption carries health risks.”
Managing stress, or “downshifting,” is a common practice in the blue zone regions. For some, that entails meditation or praying, which allows them to decompress and not let stress rule their minds.
The blue zone culture embraces grandparents’ involvement in caregiving for grandchildren, which seems to contribute to their longevity. This example ties in with another attribute of the blue zone philosophy: the notion of “loved ones first.”
Another recurring theme in this population is having a “purpose” in life. Having purpose has a profound impact on longevity as well as quality of life. Dan Buettner researched the blue zone populations’ habits and diets for over two decades. With this lifelong exploration, he was able to uncover many cooking secrets that he has revealed in his book “The Blue Zones Kitchen.” There is an interesting tip when cooking with olive oil. In trying to make healthy meals for my family, many use extra virgin olive oil as a staple. However, a tip from “The Blue Zones Kitchen” recommends not frying foods in this delicious oil but rather adding a drizzle of olive oil after you finish cooking your meal to utilize all the healthful benefits that come from the consumption of olive oil.
Exploring other cultures where older populations thrive allows us to gleam and adapt to lifestyle changes that may contribute to our longevity. When embarking on a new nutritional plan, it is always best to consult your doctor to ensure that these changes are also beneficial to us.