Scientist interviewed hundreds of centenarians and came up with nine unexpected rules for longevity

For the past 20 years, Dan Buettner has traveled around the world studying five "Blue Zones" - areas where people live exceptionally long lives: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (California). After surveying 263 people aged 100 years and older, he concluded that the world's longevity champions adhere to 9 rules. Which ones exactly, the publication told CNBC.

Photo: IStock

1. Move naturally

The longest-living people in the world do not “carry iron”, do not run marathons or go to gyms. Instead, they live in conditions that constantly encourage them to move.

They grow gardens and have no mechanical tools to do house and yard work. Every trip to work, to visit friends or to church begins with a joyful walk.

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2. Set goals

Okinawans in Japan call this word “ikigai,” and Costa Ricans call it “plan of life.” Both of these words translate as “why do I wake up in the morning.”

Residents of all “blue zones” have something to live for besides work. Research shows that realizing your purpose can add up to seven years to your life.

3. Know how to switch

Even people living in the Blue Zones experience stress, which can lead to chronic inflammation and is associated with all major age-related diseases.

But they do have stress-busting habits: Okinawans remember their ancestors every day, Adventists pray, Icarians take naps, and Sardinians have happy hours.

4. Follow the 80% rule

“Hara hachi bu,” a 2500-year-old Confucian mantra that Okinawans recite before eating, reminds people to stop eating when the stomach is 80% full.

Residents of Blue Zones eat their smallest meals late in the evening or early in the morning and do not eat again until the end of the day.

5. Eat plant-based foods

Black beans, fava beans, soybeans and lentils are staples of the diet of most Blue Zones residents. The meat is consumed on average only five times a month, in portions of three to four ounces (85-113 g), which is roughly the size of a deck of cards.

6. Drink wine in the evening

Residents of the Blue Zones, even some Adventists, drink alcohol moderately and regularly. Moderate drinkers live longer than non-drinkers.

The trick is to drink one or two glasses a day with friends or with meals. And no, you can't save money all week and have 14 drinks on Saturday.

7. Become a member of the community

All but 5 of the 263 centenarian pensioners belong to a religious community. In this case, religious affiliation does not matter. Research shows that attending religious services four times a month can increase life expectancy by at least 4 years, and up to 14 years.

8. Put your loved ones first

People living in Blue Zones live near or in the same home as aging parents and grandparents, which research shows reduces morbidity and mortality rates for their children.

They are sure to be married (the importance of family ties increases life expectancy by three years), and devote a lot of time and love to their children (this makes the children more likely to become guardians when the time comes).

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9. Choose like-minded friends

The world's longest-living people choose social circles that support healthy behavior.

Okinawans form "moai" - groups of five friends who commit themselves to each other for life. Research shows that smoking, obesity, happiness and even loneliness are contagious. On the contrary, the social networks of centenarians have a beneficial effect on their health behavior.

Of course, following these rules does not guarantee that you will live to be 100 years old, but you have every chance of adding more happy years to your life.

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