--Natural Movement: living in a way that consistently requires or supports moving or low-intensity exercise (he recommends 40 min per day) e.g. gardening, walking, less mechanical conveniences
--Sense of Purpose: a reason to get up in the morning can add 7 years to life expectancy
--Plant-Based Diet: meat only 5 times/mo
--80% Rule: stop eating when 80% full
--Alcohol in Moderation: 1-2 drinks/day (mostly wine in Buettner's studies)
--Faith-Based Community: attending a community service 4 times/mo can add 4-14 years to life expectancy. Related to this, a regular stress management routine, e.g. meditation, prayer, gratitude practice, also adds to longevity.
--Family First: a connection to and time spent with older and younger generations
--Supportive Tribe/Culture: social circles that support healthy behavior
These same habits are found in the two US studies, with a few additional recommendations.
-- Strength-building exercise like using the stairs and lifting weights to help maintain muscle mass
-- Gaining little or no weight in adulthood, consuming less calories, non-beneficial fat, and meat, while eating more fruits, vegetables and nuts
-- Not smoking at all, or not smoking for very long
-- Mental stimulation, reading, learning, creative pursuits in the arts.
All things we may be doing to some extent. All things we could more intentionally incorporate into our lives. See you in the Blue Zone!
