If one thing in life is certain, it’s that we age over time. But what if there were a way to slow the inevitable process and add years of healthy living?
Research from the Blue Zones—pockets of the world where people tend to live the longest—gives us insights into some powerful anti-aging strategies. Here are four ways to implement time-slowing strategies into your everyday life.
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1. Move naturally. Most centenarians (people who live to age 100 and beyond) lead active lives, without ever stepping foot in a gym or on a race course. Their secret: They build activity into their daily lives by commuting on foot, gardening, and maintaining housework and yard work independently. Consider commuting on foot when possible or turning social engagements into physically active meet-ups.
2. Adjust your outlook. Those who live the longest tend to have a positive, playful, and purposeful outlook on life. Take time each week for stress-reducing activities, such as walking with a friend, taking a break from technology, or meditating. Less stress means less inflammation, which translates to a lower risk of age-related diseases.
3. Eat wisely. Those who age well tend to eat a primarily plant-based diet. Edge out large servings of animal products by including at least two servings of produce at every meal, making beans a prominent part of your diet, and snacking on a serving of nuts once per day. Many Blue Zone cultures also make it a point to eat until they are 80 percent full, rather than stuffing themselves to the brim.
4. Build strong relationships. Loneliness can knock up to eight years off your life. Centenarians prioritize family time over everything else, invest time in friendships, and belong to faith-based or like-minded communities. By cultivating strong relationships, they create reliable support networks. Make it a priority to eat a meal with your family once per day, and make the effort to foster healthy friendships. This investment in relationships will literally pay back in years of life.
Jennifer McDaniel is a registered dietitian and founder of McDaniel Nutrition Therapy.
Kayli Dice is a plant-based dietitian, chef, and co-founder of The Plant Eaters’ Manifesto.
