“There is a critical distinction between living longer and living healthier and longer,” says Jill Carnahan, MD, a Colorado-based functional medicine expert. “What does longevity mean? It’s about optimal aging, in which your brain, body, mind, and spirit are all functioning at their best, well into your later years.” So you not only have a high quantity of life, but a high quality of life. The good news: Healthy aging is less about genetics and more about your lifestyle. And it’s never too late to make changes that will have a long-lasting impact. Research done by Dan Buettner, National Geographic fellow and author of The Blue Zones and The Blue Zones Kitchen, looked at certain areas of the world with the highest number of centenarians—people living well into their 100s, free of disease, disability, and dementia. Buettner dubbed these five regions the “Blue Zones”:
Sardinia, ItalyOkinawa, JapanLoma Linda, Calif.Ikaria, GreeceThe Nicoya Peninsula, Costa Rica
“In studying the people of these regions, we effectively found the common denominators that are the keys to longevity,” Buettner says. “If you can set up your life so you move more, eat less, socialize more, and live out your purpose, you can get the most good years out of your body and mind.” He adds that making these lifestyle changes will not only help you feel better, but will also help you to avoid heart disease, diabetes, stroke, and dementia. Sounds good, right? Read on for what you can do to live a long, healthy life. “They tend to walk to school or work, have gardens out back, and clean their own homes, without all the mechanical conveniences we tend to rely on,” Buettner explains. “We found that centenarians get some sort of movement every 20 minutes or so.” Make activity part of your daily life, without thinking too much about it. “Take walks, go on hikes, get into nature, work in your yard,” Dr. Carnahan suggests. “You can even do some strength exercises over the course of the day, like squat breaks while walking your dog or calf raises while you brush your teeth, all of which will maintain muscle mass, an essential as we age.” RELATED: Balance Declines as We Age—Here Are 8 Helpful Exercises for Lasting Stability One of the main cornerstones to a longevity diet: Beans like fava, black, soy, and lentils. “I think of them as the ultimate superfood: a slow-burn food full of fiber and protein, that keeps your immune system finely tuned,” says Buettner. He adds that a bean and grain together—like a lentil and barley stew—are a whole protein, with all of the amino acids of a piece of meat. RELATED: The 30 Healthiest Foods to Eat Every Day Of course, when you’re working full time, it’s tough to doze off for a bit. That’s why Dr. Carnahan recommends daily meditation, which can be done through a guided meditation app, and taking Epsom salt baths, which help you to relax. RELATED: Intuitive Eating Is a Happier and Healthier Way to Eat—Here’s How to Begin RELATED: How to Find Your E-Community (and Make Meaningful Connections) During Times of Isolation Speaking of friends, having the right social circle is beneficial as well. “Studies have found that obesity, smoking, and even loneliness are contagious—but so is happiness,” says Buettner. “If you’re surrounded by people who have healthy lifestyles, you’ll be able to maintain those same habits yourself.” Those with close-knit families tend to live several years longer as well, with aging parents and grandparents nearby, a committed life partner, and a focus on family life. There is a reciprocal effect, in which adults are taking care of their aging parents, grandparents are taking care of the kids—essentially, everyone in the family unit is being supported and loved. RELATED: The 3 Healthiest Types of Wine, According to Registered Dietitians
