6 Healthy Habits Of The World’s Oldest People

The world’s longest-living inhabitants don’t have a gym membership or run marathons. Instead, they live in environments that constantly encourage them to move without thinking about it. “The wonderful thing about these communities is that movement is a way of life for them,” Kathryn Danzey, wellness expert and founder of Rejuvenated, tells us. “Think of the centurion riding his bicycle, or the great grandma carrying her shopping up a hill – it’s all a part of their daily life. The secret is to choose a physical activity you enjoy. It isn’t about doing a marathon and pushing yourself to your physical limits, just getting a little out of breath every now and then.”

Try This: Making the smallest of changes will make a difference, adds Dr Manpreet Bains, GP and head of clinical operations at Thriva. “Walk to the station instead of driving or getting the bus, walk to the shops, and spend more time in your garden and outdoors. These things may sound simple, but they can make a huge difference to your overall health.” This type of movement will boost your NEAT (non-exercise activity thermogenesis, i.e., the calories expended out of exercise), which studies show can have a huge impact on your metabolism over time.

Across all five Blue Zones, the focus is on a plant-rich, unprocessed diet, with very little meat and dairy, adds Kathryn. “This includes eating fruits, vegetables, pulses, nuts and grains in abundance, all of which are associated with a lower risk of diabetes, high blood pressure, heart disease and stroke.” Nicoya, for example, an 80-mile peninsula south of the Nicaraguan border in Costa Rica, boasts the lowest middle-aged mortality rate worldwide. It's well documented that beans, corn and squash are the secret behind this region’s longevity. Meanwhile, in Ikaria, a Greek island in the Aegean Sea, locals eat a Mediterranean diet packed with plants, including plenty of potatoes, beans and horta, a nutrient-rich wild green. Their diet is also rich in fish, a good source of omega-3 fats, which has been linked to slower brain decline in old age and a reduced risk of heart disease.

Try This: “One of the simplest ways to improve your diet is to eat more beans and legumes – think black beans, soybeans, lentils, pearl barley and other pulses,” Kathryn advises. “Full of fibre, vitamins and minerals, they will keep your heart in good shape, reduce cholesterol levels and help maintain healthy blood sugar to prevent diabetes.”

As well as a balanced, plant-dominant diet, these communities also practise portion control. In Okinawa, Japan, eating until you’re no longer hungry, rather than until you’re full, is common among older residents. “Blue Zone populations generally eat small portions, and they eat enough to live rather than living to eat,” adds Kathryn. “By doing this, they naturally extend their lifespan and health. Food is savoured and taken leisurely with friends and family, giving it time to digest.”

Try This: You’ve heard it before but take time with your food. The hormones that make you feel full only reach their maximum blood levels 20 minutes after you eat, so it takes a while for your brain to realise you’ve had enough. Research also shows the biggest meal in Blue Zone areas happens in the late afternoon or early evening. A post-lunch espresso should also be on the cards, says Kathryn. “A small shot of coffee after a meal helps the body digest food, balance blood sugar and promote a healthy metabolism. But remember someone in the Blue Zones will always opt for an espresso rather than a milky latte.”

Wine – in moderation – features in the Blue Zone diet. Sardinians, in particular, drink Cannonau wine, which boasts one of the highest levels of antioxidants of any alcohol in the world and contains three times more polyphenols (micronutrients that prevent degenerative disease) than other red wines. Red wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological disorders like Alzheimer’s. 

Try This: “Having a drink with close friends could be the secret to a longer life,” says Kathryn. “In the Western world we often drink wine without food, whereas the real benefits are gained by enjoying a glass of organic wine with friends and family.”