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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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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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