6 simple rules to live to 100 years
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The average life expectancy in Ukraine is about 70 years. However, for residents of the “blue zones”, who are used to being constantly on the move, not overeating, managing stress and having close relationships with their family, it is not uncommon to live to 100 years old.
“Blue zones” are places on Earth with the highest concentration of long-lived people. Some researchers include Ikaria in Greece, Okinawa in Japan, Nicosia in Costa Rica, Sardinia in Italy and Loma Linda in California (USA). Despite the geographical differences, people in these areas share several basic life habits. They were described by Dan Buettner of National Geographic magazine in a book about the rules of longevity. They, in his opinion, have a positive effect on life expectancy.
Movement is life, but it is not necessary to “kill yourself” in the gym
Physical activity is part of the daily life of residents of the “blue zones” and is included in it through activities such as gardening, walking and even simple cooking. The longer lives of men in Sardinia's “blue zone” are linked to raising livestock, living on steep mountain slopes and walking long distances to work, Büttner says.
A sense of purpose is a reason to get out of bed and move
When a person knows what he lives for, he is constantly on the move and happier than people failed to realize themselves. Research on psychological well-being has linked a sense of purpose and happiness to a reduced risk of death. A positive outlook on life can affect your lifespan.
Manage stress so you don't become its hostage
Too much stress can lead to inflammation, which is associated with many chronic diseases. This negatively affects health and longevity in general. In the “blue zones”, people still experience stress, but they have a daily routine that helps them cope with stress, the author says. For example, the people of Okinawa find time every day to remember their ancestors, while the Ikarians often take naps. Finding your stress management techniques, whether it's sleep, exercise, or socializing, can make you feel much healthier and happier.
Eat until you're 80% full
Residents of “blue zones” do not overeat. Japanese long-timers follow the 80% rule. That's how much they should feel full to stop eating. This makes it more difficult to consume too many calories, thus reducing the risk of obesity and other chronic diseases.
Meat is not the main dish, but a small supplement
Long-lived people prefer a plant-based diet. Most of them are not vegetarians, but meat occupies a small place in their diet. 95% of the diet of long-lived people consists of vegetables, beans, nuts and whole grains. Meat is not served as a main dish, but as a small side dish, and is often considered a holiday food or a way to add flavor to plant-based dishes.
Family Above All< /h2>
In “blue zones”, the younger generations especially value the elders and often live together or next to them to help them, and vice versa. Research has shown that grandparents who help raise their grandchildren have a lower risk of early death than those who do not care for their grandchildren. Closeness to family is one of the factors of longevity. The presence of a close circle of friends and a community of interests can also be added to this point.
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