More than two decades ago, explorer, National Geographic contributor, and New York Times bestselling author Dan Buettner identified five places around the world where people enjoy long and healthy lives. These areas of the world became known as the Blue Zones, and studying the daily lives of people there had revealed certain lifestyle habits that may lead to longevity.
“Only about 20% of how long you live is determined by your genes. The other 80% is about factors that often surprise people,” Buettner has said in interviews.
“About 25% of your ability to live to 90 is determined by genetics,” agrees Dr. Thomas Perls, professor of medicine at Boston University and director of the New England Centenarian Study, a study that has been following centenarians and their families since 1995. “From then until age 100, it’s about 50 percent genetic, and at around 106, it rises to 75%” adds Dr. Pearls.
All suggest that the role of genes in longevity is decisive after a certain age. Habits such as quality sleep, exercise and a healthy diet can help you avoid serious illness and live longer, but when it comes to living past 90, it’s clear that it’s all down to genetics.
What are Buettner’s golden rules?
In Okinawa, Japan, one of the Blue Zones, people are used to sitting on the floor. Getting up off the floor builds their lower body strength while also increasing their flexibility, which can make them less prone to falls and accidents. In a recent video posted on Instagram, Dan Buettner explains what he learned from the people of the Blue Zones and boils it down to five simple rules.
1. Incorporate a diet rich in whole grains into your routine
Traditional diets in all five Blue Zones are 90-98% whole grain and plant-based. They eat meat, but only five times a month on average. They may eat 10 or 11 pounds of meat a year, compared to the average American. Their diet focuses on whole grains, corn, rice, greens, potatoes, beans, and nuts as snacks. They drink an average of six glasses of water a day, as well as herbal, green and black tea, coffee and some wine.
2. Try to sleep eight hours a day
“Sleep is very important,” says Buettner. If you don’t get enough sleep, you can do three simple things to get more sleep:
- Lower the thermostat to about 20 degrees.
- Cover your windows with dark curtains or shades to block out light.
- Remove electronic devices from your bedroom.
3. Find your purpose
If you’re not sure what your purpose is, he suggests writing down your values, passions, and what you love to do on a piece of paper and everything will become clear.
“When you’ve found your purpose, you’re more likely to be active. You are more likely to invest in your relationships. You are more likely to eat healthy. It’s much more powerful than we think.”
4. Get moving
“You don’t have to run marathons or do Crossfit,” says Buettner. People in the Blue Zones move every 20 minutes or so. They have housework, gardening, cycling, or walking without even thinking about it even when talking on the phone.
5. Hang out with people who have nice habits
“If you’re surrounded by the right people then you have a good chance of getting to 100,” says Buettner. Habits are contagious. This applies to bad habits as well as good habits. Friends have a measurable impact on healthy behaviors, so choose friends who have fun and take care of themselves. And somehow you’ll get to 100 and then it won’t matter what you eat, only genes will count.
