6 simple rules to live to 100 years old

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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 constantly being on the move, not overeating, managing stress and having close relationships with their family, living to 100 years is not uncommon.

“Blue Zones” are places on Earth with the highest concentration of long-lived people. Some researchers include Ikaria in Greece, Okinawa in Japan, Nika in Costa Rica, Sardinia in Italy, and Loma Linda in California (USA). Despite their geographical differences, people in these areas share several basic life habits. They were described by Dan Buettner, a staff member of National Geographic magazine, in a book about the rules of longevity. It is these, in his opinion, that positively affect life expectancy.

Movement is life, but it is not necessary to “kill” yourself in the gym

Physical activity is part of the daily lives of Blue Zone residents, and is incorporated into them through activities such as gardening, walking and even simple cooking. The longer life expectancy of men in Sardinia's Blue Zone is linked to raising livestock, living on steep mountain slopes and walking long distances to work, says Büttner.

A sense of purpose is a reason to get out of bed and move

When a person knows what they are living for, they are constantly in motion and happier than people who have not been able to realize themselves. Studies of psychological well-being have linked a sense of purpose and happiness to a reduced risk of death. A positive outlook on life can affect life expectancy.

Manage stress so as not to become its hostage

Too much stress can lead to inflammation, which is linked to many chronic diseases. This negatively affects overall health and longevity. 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, Okinawans take time every day to remember their ancestors, and Ikarians often nap. Finding your own methods of managing stress, whether it’s sleep, exercise, or socializing, can help you feel much healthier and happier.

Eat until you’re 80% full

Residents of the “blue zones” do not overeat. Japanese centenarians follow the 80% rule. This is how much they need to feel full to stop eating. This makes it more difficult to consume too many calories, which reduces the risk of obesity and other chronic diseases.

Meat is not the main dish, but a small addition

Long-livers prefer a plant-based diet. Most of them are not vegetarians, but meat is given a small place in their diet. 95% of the diet of long-livers consists of vegetables, beans, nuts and whole grains. Meat is not served as a main course, but as a small side dish, and is often considered a festive meal or a way to add flavor to plant-based dishes.

Family First

In the “blue zones”, younger generations especially value their elders and often live together or nearby to help them, and vice versa. Studies have shown that grandparents who help raise grandchildren have a lower risk of early death than those who do not care for grandchildren. Closeness with family is one of the factors of longevity. To this point, the presence of a close circle of friends and a community of interests can also be added.