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5 Secrets to Live Over 100 Years Old (The Science Behind the Longest-Living People on Earth)

5 Secrets to Live Over 100 Years Old (The Science Behind the Longest-Living People on Earth)

There are places on earth where, if you don’t make it to 100, it’s almost unusual.

These places have been studied by scientists for decades and have been given a name: blue zones.

As it turns out, blue zones exist only in a few places on earth:

  1. Sardinia, Italy
  2. The islands of Okinawa, Japan
  3. Loma Linda, California
  4. Nicoya, Costa Rica
  5. Ikaria, Greece

But there’s one reason why these people have been studied so much by scientists.

Beyond just living to 100 in much higher rates than virtually anywhere else in the world, these people suffer from a fraction of the health issues that most westerners suffer from in their 30s, 40s, 50s and later.

Dementia, heart issues and depression are almost non-existent among these people. What this means it that these people live a fantastic quality of life their entire (long) lives – not just at the end.

That is why this research is so tremendously valuable to most of us.

What’s Wrong In the West?

In the United States, 50% of the people that die every year die from Heart Disease and Cancer – both of which are somewhat preventable.

We know that there are cultures on earth without heart disease.

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And we know that there are cultures on earth without cancer or incredibly low rates of cancer.

And we know that both have a very strong diet and lifestyle component. Yet we haven’t quite figured out why so many people are dying.

What’s amazing is that in these blue zone communities (in particular, Ikaria, Greece) cancer rates are a fraction of what they are in the west, heart disease rates are almost HALF of what they are, and dementia doesn’t even exist.

What that means is that not only do these people rarely get many of the diseases you and I would get (and thus live a more enjoyable, pain-free life), they enjoy optimal health throughout their entire lives – almost until the day they die.

By living a certain lifestyle, not only do you improve your health NOW, this ensures you avoid the major killers later in your life.

So rather than just saying “okay, but what if I don’t want to live to 100?” these suggestions will help you live an optimally healthy and happy life now.

So What Are These Similarities?

Longevity Venn Diagram

    Researchers ended up drawing conclusions between three of these particular groups: the Sardinians, the Okinawans, and the Loma Linda, California group.

    What’s interesting is that their “secrets” are not all tangible things.

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    I’m going to introduce you to the five similarities among the groups, which aren’t exactly secrets, and then after I’ll show you the individual secrets each of these cultures had. To me, the secrets are what come after these five.

    Here’s what they are:

    #1 Family

    Family is stressed as the most important thing in the lives of these people. It’s a priority to regularly see them, visit them, and interact with people part of their own tribe.  Virtually everything in these cultures revolves around social interaction.

    #2 No smoking (obvious)

    #3 Plant-based diet

    The major part of each meal was plants.

    Note: this does NOT mean they didn’t eat meat or carbohydrates. It means that (like I’ve recommended in this six pack article), the foundation of each meal is plants, followed by a smaller portion of meat or refined carbohydrates.

    #4 Constant low level of exercise (maybe not what you’re thinking of).

    When we usually think of physical activity these days, we usually think of going to the gym and hitting ithard.

    In reality, the people that regularly live to be the oldest aren’t going through extreme workouts – they’re just getting regular physical activity like gardening, hiking, or other labor required for farming. And they’re getting this activity every day.

    Regular low or moderate level exercise every day is their exercise.

    #5 Social engagement

    We see “social ties/family” as 2/5 key characteristics of people who live to 100.

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    Family and social ties make up an entire 30% of this “secret.” Pretty interesting, right?

    But what I wanted was specifics. Having a social life is great, but what was it about the specific characteristics of each culture that was enabling them to live to an old age?

    The Specific “Secrets” of Each Culture

    I want to quickly go into a bit of detail on each culture just so you can see how intangible some aspects of optimal health are.  Check out some of the qualities that researchers noted about each culture, that weren’t necessarily as concrete as “diet and exercise.”

    The Ikarian Secret

    The Ikarians in Greece have 10x the amount of people that reach 100, compared to the United States.

    Here are some of the really interesting things, tangible or otherwise, about them:

    • They put their family first and have really close family ties – stronger social ties have been linked to lower rates of depression and stress (Source).
    • They walk an average of 5 miles a day on uneven terrain (as shepherds).
    • They drink red wine – where studies usually show back and forth research on alcohol, red wine is packed with antioxidants – what’s interesting is that the Ikarian (like the Sardinian) variety of red wine has three times the normal levels of most red wine.

    Ikarians also have a more relaxed outlook on life and laugh whenever possible. (More on the studies behind the Ikarians here).

    The Okinawan Secret

    The Okinawans in Japan have a fascinating concept they partly attribute to their long lives, called ikigai– which is a reason for waking up in the morning. It’s almost like a purpose you give to life (or to the day). (Source)

    • They partly develop this ikigai by having incredibly strong social ties – friends and family that help provide emotional, physical and even financial support (+1 for friends!) (More on ikigai here).
    • Many of the local Okinawans have their own gardens that they play in daily (and obviously get food from, too).
    • The Okinawans also follow a mostly plant diet, but what’s interesting is that they also have a personal rule where they only eat until 80% full, called hari hachi bu.

    Some Okinawans in their 90s still even have an active sex life. Talk about impressive!

    Nicoya, Costa Rican Secret

    The Costa Ricans have a very similar rule as the Okinawans – they have something called a plan de vida – a reason to live (source).

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    • The plan de vida is essentially a purpose or meaning they give to life, which frequently revolves around their social circle or their family. Family is again a huge component of the Nicoya people’s lives.
    • The Nicoyans also believe in hard work, they rise with the sun, sleep at least 8 hours a night, and eat their biggest meal in the morning – and their smallest meal at night.

    ***

    The Million Dollar Question: Is Longevity “All About” Diet and Exercise?

    Honestly, we may never be able to synthesize and write a scientific article on “why” these people live long. We know diet, lifestyle, etc. are critical factors but there are probably many other intangible factors associated with their lifestyle of longevity and great health.

    I want to draw your attention to a few interesting things: the intangible aspects of these people’s lives.

    Their social circles. The importance of family.

    Having a “reason for living.”  Working very hard and being active (not in the gym!), but also having a relaxed mental attitude towards life so they aren’t getting overly stressed.

    What’s incredibly interesting about these blue zones is that we typically associate longevity and health with fitness and food. In reality, there is an entire mental, social, spiritual and psychological realm that is equally as important.

    What About You?

    Are you making sure to take into account the intangible aspects of health? Your “social” health, your mental health, your “happiness” health, your spiritual health?

    All these factors play much more into health and longevity than you might think. Eating right and exercise are fantastic tools and critical for health, but so is inner cultivation and the cultivation of friendships.

    5 Secrets to Live Over 100 Years Old (The Science Behind the Longest-Living People on Earth) | Personal Excellence

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    Brian Lee

    Chief of Product Management at Lifehack

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    Last Updated on November 18, 2020

    50 Habits of Highly Successful People You Should Learn

    50 Habits of Highly Successful People You Should Learn

    If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

    That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

    Here’re 50 habits of successful people you should learn:

    1. Believe It to See It

    Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

    2. See Problems as a Wonderful Gift

    While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

    3. Keep Looking for Solutions

    Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

    4. Remember It’s All About the Journey

    Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

    5. Feel the Fear and Do It Anyway

    There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

    6. Always Ask Productive Questions

    It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

    7. Understand the Best Waste of Energy Is Complaining

    Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

    8. Don’t Play the Blame Game

    Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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    9. Maximize Your Strengths

    Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

    10. Be in It to Win It

    Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

    11. Know That Success Attracts Success

    People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

    12. Actually Choose to Be Successful

    Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

    13. Visualize, Visualize, Visualize!

    You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

    14. Be a One-Off Original

    Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

    15. The Perfect Time to Act Is Now

    Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

    16. Keep Learning, Keep Growing

    Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

    17. Always Look on the Bright Side of Life

    Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

    18. Having a Bad Day? Do It Anyway!

    We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

    19. Sometimes Risky Business Is Needed

    Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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    20. Accept Challenge All the Time

    Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

    21. Make Your Own Luck

    In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

    22. Ignite Your Initiative

    While many people are reactive, successful people are proactive – taking action before they have to.

    23. Be the Master of Your Emotions

    Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

    24. Champion in Communication

    Consciously working on effective communication skills gets anyone closer to success.

    25. Plan Your Life Strategically

    Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

    26. Become Exceptional at What You Do

    To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

    27. Choose to Live Outside of Your Comfort Zone

    While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

    28. Live by Core Values

    Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

    29. Realize Money Isn’t Everything

    Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

    30. Don’t Get Carried Away

    Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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    31. Self-Worth Is Not Tied to Success

    Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

    32. Kindness Breeds Kindness (And Success)

    Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

    33. More Humility, Less Arrogance

    Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

    34. Change Opens New Doors

    People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

    35. Success Requires a Healthy Body

    It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

    36. Laziness Just Doesn’t Exist

    Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

    37. Resilience by the Bucket Load

    When difficulty strikes, most would throw in the towel, but successful people are just warming up.

    38. Feedback Is Just Another Chance to Improve

    How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

    39. Your Vibe Attracts Your Tribe

    If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

    40. Can’t Control It? Forget It

    Successful people don’t invest time or emotional energy into things which they have no control of.

    41. Swim Against the Tide

    Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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    42. Alone Time Is Valuable Time

    More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

    43. Self-Standard Is Higher Than Most

    Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

    44. Failure Isn’t Rationalized

    While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

    45. Down Time Is an Important Part of a Routine

    Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

    46. Career Isn’t Who You Are, It’s What You Do

    Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

    47. Be Interested in Only the Path of Resistance

    While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

    48. Follow Through

    Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

    49. Invest in All Your Dimensions

    We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

    50. Put Your Money Where Your Mouth Is

    To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

    So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

    Bonus: 5 Bad Habits To Quit

    More About Success

    Featured photo credit: Juan Jose via unsplash.com

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