Blue Zone

There are “blue zones” on Earth, whose residents are distinguished by enviable longevity - the island of Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Okinawa Prefecture in Japan and the community of Loma Linda in California. A group of scientists made several expeditions to these regions to uncover the secrets of health and high life expectancy.

© Paul Calver

“Blue Zones. 9 rules for longevity from people who live the longest"

Natural movement

The oldest people on earth don't run marathons or compete in triathlons or pretend to be sports stars on Saturday mornings. Instead, they engage in low-impact physical activity as an integral part of their daily routine. Long-lived men in Sardinia's Blue Zone spent most of their lives working as shepherds, and had to walk many kilometers a day. Okinawans work in their gardens every day. Adventists walk a lot. This is the type of physical activity that longevity experts recommend for a long and healthy life. According to Dr. Robert Kane, "Evidence suggests that moderate exercise is very beneficial."

The ideal regimen, which you should discuss with your doctor, includes a combination of aerobics and balance and muscle strengthening exercises. Dr. Robert Butler recommends training your major muscle groups at least twice a week. Balance is also critical because falls are a common cause of injury and death among older adults (in the United States, one in three people over age 65 suffers a fracture from a fall each year). Even standing on one leg (for example, when brushing your teeth) is a small step towards improving your balance.

Exercise also helps maintain balance by strengthening all muscle groups, increasing flexibility, benefiting joints and reducing lower back pain. In addition, yoga serves as a means of communication and spiritual enrichment, just like religion.

In all cultures of longevity, regular low-intensity physical activity meets all the requirements described above and does not create stress on the knees and hips. Here's what Dr. Kane says about it: “You should act not like a sprinter, but like a multi-mile runner. It’s impossible to say: this year I’ll train like crazy, but next year I’ll rest, since I’ve already worked out my time.” The main task is to get into the habit of doing physical exercise 30 minutes (ideally over an hour) at least five times a week. It is possible, but still undesirable, to split this half hour or hour into several sessions.

Cut calories by 20 percent

If you are ever lucky enough to meet elderly Okinawans at dinner, you are likely to hear them reciting the old Confucian saying before eating: hara hachi bu. This is a reminder that you should not eat your fill, but should stop eating when your stomach is 80 percent full. Even today, their daily caloric intake does not exceed 1900 kcal (the rather meager diet of Sardinians is also about 2000 kcal per day).

Dr. Craig Wilcox argues that this tradition is a kind of painless option for limiting consumption. And this method is really effective: it increases the life expectancy of experimental animals and improves heart function in humans. Some of the benefits of calorie restriction come from less harm caused to cells by free radicals. But there is another benefit: weight loss. It is known that reducing body weight by 10 percent helps lower blood pressure and cholesterol, which in turn reduces the risk of developing heart disease. But how can this be achieved? We do not live on the Japanese archipelago and are not surrounded by age-old cultural norms.

The traditional way to combat a growing waistline is diet. But none of the centenarians we know of ever went on a diet and none of them suffered from obesity. “There are currently no diets that work for everyone,” says Dr. Bob Jeffrey of the University of Minnesota. “As a rule, you follow a diet for about six months, and then 90 percent of people simply run out of steam.” Even with the most effective programs, only a small number of participants see long-term results.

The secret to proper nutrition is following the habits of the world's longest-living people. Dr. Brian Wansink, author of Mindless Eating, has conducted perhaps the most innovative research into the causes of our eating habits. As older Okinawans subconsciously know, the amount of food they eat depends not so much on the feeling of fullness, but on the environment. We overeat because of circumstances - friends, family, plates, food names, numbers, labels, lights, colors, candles, smells, shapes, distractions, buffets and containers.

In one experiment, Wansink had a group of participants watch a video and gave each of them either a 500-gram or 250-gram bag of M&M's. After watching the video, he asked both groups to return the uneaten candy. Those who received the 500-gram bags ate an average of 171 candies, while those who received the 250-gram bags only ate 71. We tend to eat more if we take a larger bag. Wansink conducted similar experiments using 47 different products and obtained similar results each time. He also noted the influence that dishes have on the amount of food eaten. At least three-quarters of the food eaten is served on plates, bowls or glasses. Wansink's experiments showed that people drink 25-30 percent more from short, wide glasses than from tall, narrow glasses, and eat 31 percent more from a liter bowl than from a half-liter bowl.

The amount of food you eat is only one factor. The other is the number of calories. A standard fast food meal consisting of a large hamburger, a large portion of fries and a glass of soda contains approximately 1,500 kcal. Craig and Bradley Wilcox estimate that Okinawan food contains, on average, five times fewer calories. In other words, a hamburger with fries and a full plate of Okinawan fried tofu with green peas have the same volume, but Okinawan food has five times less calories.

Plants are everything to us

Most people in Nicoya, Sardinia, or Okinawa have never tried processed foods, sodas, or pickled snacks. For most of their lives they ate small portions of unprocessed food. They gave up meat, or rather, they simply did not have the opportunity to eat it, except on rare occasions. Traditionally, the inhabitants of these places eat what they grow in their own garden, supplemented by staples: durum wheat (Sardinia), sweet potato (Okinawa) or maize (Nicoya). Particularly consistent Adventists completely abstain from meat.

Scientists analyzed six different studies involving thousands of vegetarians and found that those who kept their meat consumption to a minimum lived longer. Some people worry that plant-based foods don't provide sufficient quantity proteins and iron. But the fact is, says Dr. Leslie Lytle, that people over 19 only need 0.8 grams of protein per kilogram of body weight, or an average of 50-80 grams of protein daily.

The basis of all food crops that promote longevity are legumes, grains and vegetables. Sardinian shepherds take bread made from semolina flour with them to the pasture. For the residents of Nikoy, not a single meal is complete without corn tortillas. And whole grain foods are an essential component of the Adventist diet. These foods are a source of fiber, antioxidants, anti-cancer agents (insoluble fiber), cholesterol-lowering and blood clot-preventing agents, and all essential minerals. Legumes are an integral part of everyone's cuisine. blue zones" A diet rich in legumes helps reduce the incidence of heart attacks and the likelihood of developing bowel cancer. Legumes contain flavonoids and fiber (which reduce the risk of heart attacks); it is an excellent source of proteins.

Tofu (soybean curd), a staple in the Okinawan diet, is often compared to bread in France or potatoes in Eastern Europe. True, you cannot live on bread or potatoes alone, but tofu is an almost ideal product: it has few calories, a lot of protein and minerals, no cholesterol, but contains all the amino acids necessary to the human body. In addition, it is environmentally friendly. Excellent source of proteins without harmful ones side effects meat, tofu contains phytoestrogens, which have a beneficial effect on the heart in women. In addition, phytoestrogens significantly reduce cholesterol levels and help strengthen blood vessels.

All of the above does not indicate that long-livers never eat meat at all. A festive meal in Sardinia always includes meat dishes. Okinawans slaughter a pig for Lunar New Year. The people of Nicoya also fatten the pig. However, meat is eaten infrequently: only a few times a month. Most of the concerns revolve around red and processed meats such as ham. Doctors Robert Kane and Robert Butler say that when planning your diet, it is very important to wisely distribute calories between complex carbohydrates, fats and proteins, while minimizing trans fats, saturated fats and salt.

Eat more nuts

Nuts are perhaps the most amazing element of all the “longevity foods.” According to a study of Seventh-day Adventists, those who ate nuts at least five times a week were half as likely to suffer from heart disease compared to those who ate nuts less frequently. Office of Sanitary Supervision of Quality food products and the US Drug Administration included nuts in its first health declaration. In 2003, the agency issued a health statement that stated: “Scientific evidence suggests, but does not prove, that a daily intake of 42 g of nuts with low content"saturated fat and cholesterol may prevent the risk of heart disease."

Research shows that nuts protect the heart by lowering blood cholesterol levels. A large population study conducted by the Harvard University School of Medicine found that people who ate nuts were less likely to suffer from coronary heart disease compared to those who ate them rarely or not at all. The Adventist Health Study (AHS) found that people who consumed 56 grams of nuts five times a week lived an average of two years longer than those who did not eat nuts.

One explanation suggests that nuts are rich in monounsaturated fats and soluble fiber, which lower LDL cholesterol, he says. They are also a good source of vitamin E and other heart-healthy substances. Almonds, peanuts, pecans, pistachios, hazelnuts, walnuts and pine nuts are considered the best. Brazil nuts, cashews and Australian nuts are slightly higher in saturated fat and less desirable. But nevertheless, all nuts are healthy.

A glass of red wine a day won't hurt

Epidemiological studies suggest that a glass of beer, wine or other alcoholic beverage per day provides some health benefits. However, the secrets of the Blue Zones indicate that consistency and moderation are key. In Okinawa, it's a daily glass of sake with friends. In Sardinia - a glass of red wine with every meal and every meeting with friends.

A glass or two of wine a day may reduce your risk of heart disease, but drinking too much alcohol increases your risk of breast cancer. Alcohol actually relieves stress and reduces the harmful effects chronic inflammation. Moreover, a glass of wine that complements your meal allows you to eat less.

TO additional benefits red wine can also be attributed to its ability to cleanse arteries thanks to the polyphenols it contains, which fight atherosclerosis. For extra antioxidant benefits, choose Sardinian Cannonau. At the same time, we should not forget about the toxic effects of alcohol on the liver, brain and other internal organs, if you exceed your daily servings. In this case, the risk of abuse will significantly outweigh any beneficial properties. A friend recently asked if it was possible to abstain all week and drink fourteen glasses at once on Saturday evening. The answer is no.

Religion helps you live longer

Healthy centenarians have faith. Sardinians and Nicoyans are predominantly Catholic. Okinawans belong to a mixed religion that honors ancestors. Loma Linda's longest-living residents are Seventh-day Adventists. They are all members of one religious community or another. Faith in God is one of the good habits, increasing the chances of a long life healthy life. Religious affiliation does not matter: you can be Buddhist, Christian, Muslim, Jew or Hindu.

Research shows that attending church services - even once a month - has a positive effect on life expectancy. A recent study published in the Journal of Heath and Social Behavior looked at 3,617 people. The study lasted seven years and found that people who attended the service at least once a month had a reduction in their risk of death by about a third. Churchgoers had a longer average life expectancy, which was affected by faith in the same way as moderate physical activity.

The Adventist Health Study found similar results. Over 12 years, 34 thousand people took part in it. It turned out that those who frequently attend church have a 20 percent reduced risk of death at any age. People who do not forget about the spiritual aspect are less likely to suffer from cardiovascular diseases, depression, stress, less likely to commit suicide, and their the immune system functions much better.

Belonging to a religious community contributes to the establishment of extensive social connections. People who attend church have self-esteem and a higher sense of self-esteem, because religion stimulates positive expectations, which in turn improves health. When people behave exactly according to their role, their self-esteem increases. To a certain extent, belonging to a particular religion allows you to get rid of the stresses of everyday life, transferring them to a higher power. They follow clearly defined rules of behavior and thanks to this they gain peace of mind, knowing that they are living “correctly”. If everything is good today, then you deserve it. If it's bad, it's not up to you.

Family comes first

The longest-living people we met in the Blue Zones always put family first. Their whole life was built around marriage and children, family duty, rituals and spiritual intimacy. This statement is especially true in Sardinia, where residents are still passionately devoted to family and family values. I once asked a vineyard owner whether it would not be easier to send his ailing mother to a nursing home. He pointed his finger at me indignantly: “I can’t even think about this. This is a shame for my family."

Tonino Tola, a Sardinian shepherd, loved to work, but admitted: “Everything I do is for the sake of my family.” On the Nicoya Peninsula, all family members live nearby. Thus, all 99 inhabitants of one village were descendants of one 85-year-old man. They still gathered for meals at the family restaurant, and his grandchildren and great-grandchildren visited their grandfather every day to help with the cleaning or just to play checkers with him.

Okinawans' devotion to family extends beyond earthly life. Okinawans over seventy begin their day by celebrating the memory of their ancestors. There are often tables at graves so that family members can share a Sunday meal with deceased relatives.

photo: www.bluezones.com

How does this contribute to longevity?

By the time centenarians reach 100 years of age, their attachment to family bears fruit: children respond with gratitude for love and care. They regularly visit their parents, and in three of the four “blue zones” the younger generation happily hosts their elders.

Research shows that older people living with children are less likely to get sick and stressed, eat healthier foods, and are less likely to experience serious accidents. The MacArthur Healthy Aging Study, which followed 1,189 people aged 70 to 79 over seven years, found that people who live near children have clearer minds and better social skills.

“The family is the highest level in the social hierarchy,” says Dr. Butler. “Parents give you a sense of reality, teach you a healthy lifestyle, help you find purpose, and in case of illness or problems, family support becomes extremely important.”

We've been making investments of some sort almost our entire lives, he says. So you make an investment when you go to school and get an education in a certain field. Then you invest in children when they are young, and then they invest in you when you are old. Recoil? Older people living with family remain sane longer than those living alone or in a nursing home.

In America, the opposite trend is observed. In many families with working parents and busy children, spending time together becomes rare as everyone is busy with their own affairs. Joint meals and rest disappear from our lives and become rare.

How to counteract this trend?

Gail Hartmann, a licensed psychologist, believes that a solution will be found when all generations of the family want to spend time together. “In strong families, it is customary to eat at a common table at least once a day, go on vacation together and spend time together. There is no need to stop your normal life. Children can cook homework, and the parents - lunch, but such a family will be distinguished by strong bonds and a sense of unity.” published

Current page: 1 (book has 16 pages total) [available reading passage: 4 pages]

Dan Buettner
Blue zones. 9 rules for longevity from the people who live the longest

Legal support for the publishing house is provided by the Vegas-Lex law firm.

* * *

This book is well complemented by:

Healthy until death

AJ Jacobs

Age of happiness

Vladimir Yakovlev

Healthy Habits

Lydia Ionova

Chinese study

Colin Campbell

Dr. Mehmet Oz, American television personality, heart surgeon, healthy lifestyle specialist

From the author
Get ready to change your life

When we first met, the young director, Sayoko Ogata, impressed me with her fashionable attire, which would have been more appropriate for a safari: tall boots, socks with cuffs, shorts and a khaki shirt, a tropical helmet. And we met in Naha, a high-tech city with a population of 313 thousand people, on the largest island of Okinawa Prefecture in Japan. I joked cautiously: she was already prepared for adventure. But Sayoko was not at all embarrassed, but only laughed: “I’ll get even with you, Mr. Dan.” True, I never saw the tropical helmet again.

Then, in the spring of 2000, Sayoko was working in Tokyo and quickly moving up the career ladder. Her company invited me to Japan to study the secret of human longevity, a topic that captures the imagination of so many. For more than ten years I have been involved in interactive educational projects called “Quests,” during which teams of scientists, communicating over the Internet, study the greatest mysteries of the world. Our mission is to harness the power of creativity and ingenuity from the hundreds of thousands of students who visit our site every day. Previous Quests took me to Mexico, Russia and Africa.

I first became aware of Okinawa's role in longevity several years ago, when demographic studies showed that the island was among the places on our planet with the highest life expectancy. Somehow, Okinawans were three times more likely to live to age 100 than Americans, suffered five times less from heart disease, and lived about seven years longer. What is the secret of their long and healthy life?

I flew to Okinawa with a small film crew, a photographer, three writers, and a satellite communications specialist who helped us keep in touch with a quarter of a million schoolchildren. We compiled a list of gerontologists, demographers, healers, shamans and priestesses with whom we planned to communicate, as well as the centenarians themselves - living evidence of the Okinawan miracle.

Sayoko's job was to provide us with translators who, working to a tight schedule, translated our daily reports and videos into Japanese and sent us to Tokyo by midnight. For ten crazy days we asked Okinawans questions about life on the island and processed the information we received. I met a lot of wonderful people, which couldn’t help but make me happy. Sayoko met the deadline, which couldn’t help but please her. Our teams celebrated the end of the project with a glass of sake and karaoke songs, after which everyone went home. That's all.

Quest “Blue Zones”

Five years later I returned to Okinawa with a new team of specialists. I just wrote an article, “The Secrets of Longevity,” for National Geographic magazine. It described three areas on the planet with the highest rates of longevity, which we dubbed the “Blue Zones.” Demographers came up with this term while studying one of the regions on the island of Sardinia. We've expanded it to include other areas of the world where people live longer than others. Okinawa still ranks high on this list.

I wanted to better understand the lifestyle of the people of Okinawa during a new online expedition - the Blue Zones quest. More than a million people followed our successes on the Internet. There was a great opportunity to make interesting discoveries, but I knew we couldn't afford to miss the deadline. Therefore, I decided to find Sayoko.

Finding her turned out to be difficult. I wrote to an old email address, interviewed former teammates, and contacted her former boss, who said that Sayoko had quit her job and devoted herself entirely to motherhood. This news surprised me beyond words. I thought she occupied some high position in the management of Sony or Hitachi. Instead, according to her boss, she left Tokyo and moved to Yaku Island, where she lives with her husband. school teacher, and two children. Sayoko reacted quite violently to my call.

- Mister Dan! - she exclaimed. – I’m so glad to hear from you!

I told her about my new project in Okinawa and how I hoped to get her involved.

“Dan,” she replied, “you know, I love your Quests, and that project was a very important part of my life.” But now I have two small children and I can’t leave them.

We chatted for a couple of minutes, after which I hung up, disappointed. It was necessary to look for another candidate. But a couple of days later, Sayoko called and unexpectedly agreed, I have no idea why. I was extremely happy to have her back on the team.

We set up Blue Zones headquarters in a small hotel in the remote northern corner of Okinawa. I assembled a team of scientists, journalists, editors and photographers, and Sayoko provided Japanese translators and technicians. But where did her fashionable hiking attire go? She now wore sandals and cotton clothes in brown tones. There was already a hint of gray in her hair, but her face was glowing with peace. And as soon as she opened the computer, I realized that she had not lost a drop of her organizational skills.

- So, Mr. Dan, let's discuss the timing.

Over the next two weeks we saw each other rarely. During the day, my team collected information and prepared materials. At night, Sayoko’s team translated and posted them on the Internet. Since I woke up around the time they went to the side, we saw each other only at lunch, when both teams - there were about twenty of us in total - met for a joint meal. All conversations boiled down to discussing deadlines, and Sayoko and I were never able to have a heart-to-heart talk.

Life changes

Halfway through the project, our online audience voted to travel to the tiny village of Ogimi to interview Ushi Okushima, who turned 104 years old. Sayoko and I visited her last time: she became one of the heroines of my article in National Geographic. This woman shocked us with her energy, telling us how she grows vegetables in her own garden and throws parties for friends. When she turned 100 years old, she became a media darling. It seemed like every news company in the world was visiting her, including CNN, the Discovery Channel and the BBC.

Having heard about the upcoming visit to Wuxi, Sayoko asked permission to come with us. And it was during the hour-long drive to Ogimi that we were able to really talk for the first time. We settled into the backseat, looking out over the vibrant greenery of northern Okinawa.

“You know, Dan, Uxi changed my life dramatically,” Sayoko began. – I worked in the center of Tokyo every day from half past seven in the morning until late at night. Five to seven meetings a day, late dinner and karaoke until one or two in the morning. The work was difficult, but I liked it and I did it well. She made a lot of money. But I was always missing something. I felt some kind of emptiness in my soul.

And she put her hand to her chest.

– Remember, Dan, when we first met Wuxi, I immediately noticed her smile. You came from another country, and she spoke to you like a friend. We Japanese are somewhat shy of foreigners. And Wuxi received you cordially. And at home she has such a warm, friendly atmosphere. And it was immediately clear that everyone was next to her - relatives, friends, and even strangers- become happier. And although she did not say a single word to me, I felt the vital energy emanating from her.

“I thought about how close all this is to me.” We walked back to the city, and I kept thinking about Wuxi - about the simplicity of her life, about how she makes those around her happy, how she doesn’t worry about the future or worry about missing out on something in the past. Gradually I began to realize that I wanted to live like her. And that's my goal.

Returning to Tokyo, I announced that I was quitting. My dreams have always been related to business. But I realized that I looked like a horse running after a carrot. I wanted to be like Wuxi. But how can this be done? I called a friend living on Yaku Island and went to visit him. Then I moved to Yaku and learned to cook. A year later we got married.

During my first pregnancy, my husband and I visited Wuxi. I wanted her to bless my child. I don't think she remembers me. But the baby was born healthy. Now I have two children, and they are my life. Nobody remembers my career in Tokyo.

By this time we were already approaching Ogimi. The road ran parallel to the sea.

– What did you do to become like Wuxi? – I asked.

– I learned to cook for my family. And I put all my love into food. I take care of my husband and children, and wait for my husband to get home from work. I have a wonderful family. I try not to offend anyone and make sure that others enjoy communicating with me. Every evening I think about my loved ones, what we eat and what is important to me. I think about the same thing during lunch. I now have time to think. I'm not chasing carrots anymore.

Return to Wuxi

We arrived in Wuxi in the afternoon. The woman lived in a traditional Okinawa wooden house with several rooms separated from each other by sliding rice paper doors. There were rice straw mats on the floor. We took off our shoes and entered the house. Although it is customary in Japan to sit on the floor, Wuxi sat majestically on a chair in the center of the room like a queen. When I met her, no one knew about her yet. And now she has become a celebrity - a kind of "Dalai Lama" of longevity. Dressed in a blue kimono, Ushi nodded her head and invited us to sit down. Like schoolchildren around a teacher, we sat on the floor. I noticed that Sayoko remained on the threshold. For some reason, she didn't want to get close to Wuxi.

As a greeting, Usi raised her arms above her head, as if showing off her biceps, and shouted: “Genki, genki, genki!”, which means “Strength, strength, strength!”

“What a miracle,” I thought. – So many people are afraid of old age. But if they saw this energetic woman, they would not be afraid of old age.” I showed Usi her photo in National Geographic, beaming with pride: after all, my article was the main one in the issue. Wuxi glanced at the photograph, put down the magazine and offered me some candy.

I began to ask her about the garden, about her friends, about the changes that have taken place since our meeting five years ago. She began to work less in the garden, Wusi admitted, but now works part-time at a nearby market, packing fruit. She spends most of her time with her grandchildren and her three surviving friends, whom she has known since childhood. He eats mostly vegetables, and before going to bed he always drinks a cup of sake with wormwood. “That’s the secret,” she says. “Work hard, drink a cup of sake with wormwood before going to bed, and get a good night’s sleep.”

While talking with Wuxi, I glanced at Sayoko, who was standing at a distance and watching me.

“Sayoko,” I called her inappropriately loudly, realizing that respect would not allow the young woman to approach the mistress of the house without an invitation. “Aren’t you going to tell Usi your story?”

Sayoko hesitated, but finally came over and knelt down in front of Ushi.

– Five years ago I was here, and you changed my life. After this meeting, I left my job and got married. I am infinitely grateful to you.

Tears welled up in her eyes. Wuxi was puzzled and clearly did not remember that meeting.

“I visited you again several years later,” Sayoko continued. “You touched my stomach when I was pregnant.”

This story awakened memories in the old woman. Ushi smiled and took Sayoko's hands in hers.

“You opened my eyes to yourself, and now I am very happy,” said the guest. – I must thank you.

Silently but understandingly, Usi patted Sayoko's hand.

“I bless you,” she said.

On the street I caught up with Sayoko, shocked by this gesture. And he asked what she was thinking about. She smiled in response.

“It feels like something has come to an end,” she said in her poetic, slightly Japanese-tinged English. – I feel whole.

Age-old wisdom

This book talks about the lessons that people like Wuxi, who live in the Blue Zones of our planet, teach us. The healthiest people who live the longest in the world have a lot to tell us about their eventful lives. If wisdom equals the sum of knowledge and experience, then these people are wiser than any of us.

We have collected lessons of wisdom in the book: a gift from centenarians, telling about a rich full life. They talk about everything: how to raise children and learn to please others, how to get rich and how to find and keep love. From them we learn how to create our own “blue zones” and make our lives long.

When it comes to scientific achievements in gerontology, centenarians can no more talk about how they lived to be a hundred years old than a two-meter man can talk about how he grew to two meters. They don't know this. Is a cup of sake with wormwood that Wuxi drinks before bed good for health? Maybe so, but it doesn't explain why the woman doesn't have cancer or heart disease or why she's so energetic at 104 years old. Unlocking the secrets of longevity means finding a place where many people like Wuxi live, finding a culture, a "blue zone" where the number healthy people at the age of 90–100 years in relation to the rest of the population is extremely high. Only then help will come the science.

Scientific research, in particular the famous study of Danish twins, suggests that only 25 percent of the reason for long life is in genes. The remaining 75 percent is due to conditions and lifestyle. If we improve the quality of life, we can maximize its duration within the limits assigned to us by biology.

Record holder
Born on February 21, 1875, Frenchwoman Jeanne Calment lived 122 years 164 days. She remained clear-minded and efficient until the end of her days and attributed her longevity to port wine, olive oil and a sense of humor.

As we explore the mystery of human longevity, we teamed up with demographers and scientists at the National Institute on Aging to find the places on earth with the highest life expectancy. In these areas, people live to be 100 at significantly higher rates and, on average, live longer, healthier lives than Americans. They are less susceptible to serious illness than Americans. Together with longevity experts, we analyzed the lifestyle of many centenarians and came up with common factors, which could explain such an unusual life expectancy.

Longevity lessons

This book begins with an exploration of aging. How likely are you to live to be 100? What benefits do dietary supplements, hormone therapy, or genetic interventions provide? Are there scientifically proven ways to increase healthy life expectancy?

Then we will go to the “blue zones” - areas of the planet with high rates of longevity: the Barbagia region on the island of Sardinia in Italy, Okinawa in Japan, the Loma Linda community in California and the Nicoya Peninsula in Costa Rica. Each of these places has its own culture that has paved a unique path to longevity. We will meet long-living stars like Wuxi and experts who study their life and culture. We will show how the combination of history, genetics and traditions had an impact on the life expectancy of the population of each of these regions. We'll break down their lifestyle and let science explain why these people live longer.

The final chapter, summarizing the lessons of the previous chapters, represents a kind of distillation of the world's best longevity practices. Together, they form the ultimate longevity formula—the most complete, reliable information available to help you live longer and experience life to its fullest.

Of course, this information will be of no use if you do not put it into practice. Leading experts have developed recommendations that will help you implement the secrets of longevity in your life. And the best part: you don’t have to take them all into service. We offer you a choice. You can use what you love and follow our tips to create habits that will add months, if not years, to your life.

The planet's "blue zones" contain centuries—even millennia—of human experience. The habits and traditions of these people - the way they eat, communicate with each other, relieve stress, heal and look at the world - extend their lives by years. And this is not a coincidence, I'm sure. These places have had their own culture for centuries. And just as nature selects characteristics that favor the survival of a species, so these cultures, in my opinion, preserved habits that promote longer life. To gain this beneficial experience, you just need to remain open and be ready to listen.

Sayoko was ready to learn these truths. A short conversation with Wuxi entailed dramatic changes in her life: from a chronically stressed, tired careerist, she turned into a full-fledged person, maintaining excellent mental and physical shape. And her life was completely consistent with her values.

Perhaps you are ready for this too? Who knows? And your life can change just as dramatically.

Chapter first
The whole truth about longevity

You may be losing ten years of fulfilling life.

Landing on the northeast coast of Florida on April 2, 1513, Juan Ponce de Leon was rumored to be searching for the Fountain of Youth, the legendary source that had given eternal life. Today, experts are sure: the story is not as simple as it seems. The Spanish explorer set out to explore the lands north of the Bahamas because Spain had restored Christopher Columbus's son, Diego, as military governor, having removed Ponce de Leone himself from this position. Nevertheless, the legend explaining de Leon's journey has firmly taken root.

The idea of a magical source of longevity has still not lost its appeal. Even today, five centuries later, charlatans and fools with asinine stubbornness continue to search for their goal, disguised as a pill, diet or medical procedure. In a decisive attempt to once and for all silence charlatans, demographer Jay Olshansky from the University of Illinois at Chicago, together with 50 of the world's leading experts, issued an appeal in 2002, formulating it as straightforwardly as possible.

“Our position on this issue is clear,” they wrote. “No surgical procedures, lifestyle changes, vitamins, antioxidants, hormones or genetic engineering techniques available today have been shown to influence the aging process.”

The harsh reality is that the aging process only has a gas pedal. We have yet to find out if the brakes exist. The most we can do is not to press the gas pedal too hard and not accelerate the aging process. The average American, admittedly, with his crazy and hectic life, presses on this pedal as hard as he can.

Our book introduces readers to the world's best traditions of maintaining health and longevity and tells how to apply them in life. Many of us have more control over our lifespan than we think. According to experts, the right lifestyle can add at least ten years to life and save us from some diseases that kill us ahead of time. And this is an additional decade of a full life!

To uncover the secrets of longevity, our team of demographers, doctors and journalists went directly to the sources. We went to the Blue Zones - the four corners of the planet where surprisingly many people manage to live long lives and avoid many of the diseases that are killing Americans. In these areas, people live to be a hundred years old three times more often than in other places.

In each Blue Zone, we filled out a questionnaire developed with the National Institute on Aging to identify lifestyle patterns that would help explain the longevity phenomenon in that area: what residents eat, what their physical activity is, how they live as a group, methods traditional medicine they use, etc. We looked for common denominators - habits and traditions common to all four places - and as a result we got a cross-cultural distillation of the best health habits, that is, we actually derived a formula for longevity.

Pioneer of longevity
In 1550, Italian Luigi Cornaro wrote one of the first best-selling books on longevity, entitled The Art of Living Long. This book said that moderation prolongs life. It has been translated into French, English, Dutch and German. The exact age of Cornaro himself is unknown; according to various sources, he lived at least 90 years and, perhaps, even more.

This is what the Blue Zones teach us: If you can significantly improve your quality of life, you can gain an extra ten years of fulfilling life that you would otherwise miss. The best way improve quality of life? Adopt the traditions we discovered in each of the Blue Zones.

Scientists have discovered that people live significantly longer in these places and have studied their habits, diet, socialization and much more for many years.

This chapter from the book “Blue Zones” contains 9 useful rules - lessons from the “Blue Zones”, the cross-cultural quintessence of the world's best traditions in the field of health and longevity.

And although these traditions are only associated with longevity, and it is not known exactly how much they determine it, by following them, you will learn useful habits that will help you make your life better.

We are publishing 9 lessons - a chapter from the book - with abbreviations with the permission of the publishing house Mann, Ivanov and Ferber.

Lesson 1: natural movement. Be active, but don't obsess over it

Long-lived men in Sardinia's Blue Zone spent most of their lives working as shepherds, and had to walk many kilometers a day. Okinawans work in their gardens every day. Adventists walk a lot. This is the type of physical activity that longevity experts recommend for a long and healthy life. According to Dr. Robert Kane, "Evidence suggests that moderate exercise is very beneficial."

100-year-old runner Fauja Singh.

Dr. Robert Butler recommends training your major muscle groups at least 2 times a week. Balance is also of great importance, since falls are common cause injuries and death among older adults (in the United States, every year one in three people over 65 years of age suffers a fracture due to a fall). Even standing on one leg (for example, when brushing your teeth) is a small step towards improving your balance.

In all cultures of longevity regular low-intensity physical activity meets all the requirements described above and does not create stress on the knees and hips. Here's what Dr. Kane says about it: “You should act not like a sprinter, but like a multi-mile runner. It’s impossible to say: this year I’ll train like crazy, but next year I’ll rest, since I’ve already worked out my time.” The main goal is to get into the habit of doing exercise for 30 minutes (ideally for an hour) at least 5 times a week.

First Lesson Strategies

- Make yourself uncomfortable . By introducing certain difficulties into your daily life, you can easily provide yourself with additional physical activity. Even just getting off the couch every time you want to change TV channels or taking the stairs instead of the elevator can help you maintain a more active lifestyle.

- Enjoy. Move. Make a list of physical exercises that you enjoy. Instead of exercising for the sake of exercising, lead an active lifestyle. Use a bicycle, not a car. Walk to the store. Replace lunch coffee and donut with a walk fresh air. Fill active actions your daily life. Do what you like. Forget about the gym if you don’t like it: you won’t go there anyway if you perceive it as an unpleasant duty. Don't force yourself to do something you hate.

- Walk . All centenarians walked and walk almost every day. Hiking They are free, they do not put too much strain on the joints, unlike running, they do not require additional equipment, and they bring people together. In addition, vigorous walking has the same beneficial effect on the heart and blood vessels as running. A walk at the end of a hard day helps relieve stress, and after eating it eases digestion.

- Find yourself a company . Doing things with other people is much more enjoyable and fun. Think about who you can go for a walk with; Combining a walk with pleasant communication will be the optimal strategy for cultivating the habit. Having someone who depends on you will not allow you to quit halfway. First, think about whose company you enjoy. Who do you enjoy spending time with? Who has about the same level of fitness?

- Plant a vegetable garden . Work in the garden involves a low-intensity load, which involves the most various movements: You dig, bend and carry various objects. Gardening helps relieve stress. In addition, you will always have fresh vegetables at the table. Triple Blue Zone Effect!

- Do yoga . Sign up for yoga and attend classes at least twice a week.

Lesson 2: Cut calories by 20% without regrets

If you are ever lucky enough to meet elderly Okinawans at dinner, you will likely hear them utter the old Confucian saying, “hara hachi bu,” before eating. This is a reminder that you should not eat your fill, but should stop eating when your stomach is 80% full. Even today, their daily caloric intake does not exceed 1900 kcal (the rather meager diet of Sardinians is also about 2000 kcal per day).

But there is another benefit: weight loss. It is known that reducing body weight by 10% helps reduce blood pressure and cholesterol, which in turn reduces the risk of developing heart disease. But how can this be achieved? We do not live on the Japanese archipelago and are not surrounded by age-old cultural norms.

The traditional way to combat a growing waistline is diet. But none of the centenarians we know of ever went on a diet and none of them suffered from obesity. “There are currently no diets that work for everyone,” says Dr. Bob Jeffrey of the University of Minnesota. “As a rule, the diet is followed for about six months, and then 90% of people simply run out of steam.” Even with the most effective programs, only a small number of participants see long-term results.

The secret to proper nutrition is following the habits of the world's longest-living people. Dr. Brian Wansink, author of Mindless Eating, has conducted perhaps the most innovative research into the causes of our eating habits. As older Okinawans subconsciously know, the amount of food they eat depends not so much on the feeling of fullness, but on the environment. We overeat because of circumstances - friends, family, plates, food names, numbers, labels, lights, colors, candles, smells, shapes, distractions, buffets and containers.

At least 3/4 of the food eaten is served on plates, bowls or glasses. Wansink's experiments showed that people drink 25-30% more from low, wide glasses than from tall, narrow glasses, and eat 31% more from a liter bowl than from a half-liter bowl.

Many Americans eat until they are completely full, but Okinawans stop eating when the feeling of hunger disappears. “There's a huge difference in calories between the American 'I'm full' and the Okinawan 'I'm not hungry anymore,'” explains Wansink. “We gain weight unnoticed, without even eating too much, just without thinking about eating a little more every day.” Wansink argues that we may well eat either 20% more or 20% less without noticing it at all. But it is this 20% difference that plays an important role in weight loss or gain.

He describes flow as a Zen-like state of being completely at one with an activity in which you are fully involved. It is characterized by a sense of freedom, joy, satisfaction and mastery, where some basic needs (time, food, ego, etc.) are completely ignored. If you can identify an activity that gives you a sense of flow and turn it into a job or hobby, it will also become the meaning of your life.

New activities often turn into goals. Learning to play a musical instrument or mastering a new foreign language will have double benefits, as both will keep your mind clear and sharp for longer..

“It’s very important to train your brain,” says Dr. Thomas Perls of Boston University School of Medicine, “to try something new and challenging. As soon as you reach heights in this activity and it loses its novelty, move on to another. "It's like strength training for the brain: it strengthens memory and possibly reduces the risk of developing Alzheimer's disease."

Lesson 5 Strategies

To find the meaning of life, take into account the recommendations below.

- Formulate your personal mission . If you don't have a goal in life yet, how to find one? To begin with, it would be good to formulate your personal mission and say it out loud. But first answer: why do you get up in the morning? Think about what you are passionate about, what is truly important to you, what talents you would like to use.

- Learn new things. Learn to play a new musical instrument or learn foreign language. Both activities help keep your mind clear and sharp.

Lesson 6: Time to rest. Be sure to relieve stress

Sardinians go out at 5 o'clock in the afternoon, Nicoyans take a break at noon and socialize with friends. Remember Ushi and her moai? They gather every evening before dinner to chat. People who live to be 100 years old seem to radiate an inexhaustible serenity. Part of the reason for this is that body functions do slow down with age, but this is not the only explanation.

Centenarians - wise people and they understand perfectly well that if you fly headlong towards your goal, you can miss many precious moments. I remember watching Godzei Shinzato, who admired the thunderstorm while washing the dishes after breakfast, and the Sardinian shepherd Tonino Tola, who looked lovingly at the emerald fields that lay around. This majestic landscape presented itself to his gaze for almost 80 years, and yet he stopped every day to enjoy this beautiful sight.

For Adventists, Shabbat has a very deep meaning. Firstly, it helps relieve tension. From sundown Friday to sundown Saturday, Adventists create a “sanctuary in time” during which they focus on God, family, and nature. They do not work. Children do not play sports and do not study homework. Families go for walks, for example, which helps them become friends and draw closer to God. For Adventists, it is also an opportunity to prepare for the coming week and take some time away from the hustle and bustle of everyday life.

Thanks to such pauses, our well-being improves significantly.. But how does a slower pace of life affect longevity? The answer may lie in chronic inflammatory process. Inflammation is the body's response to stress, which manifests itself in the form of infection, injury, or increased anxiety. A little stress is good - it helps you fight illness, heal, or prepare for certain events. But with chronic inflammation, our body “inflates” itself.

Italian endocrinologist Claudio Franceschi saw a relationship between chronic inflammation and the rate of aging. Over time, Franceschi argues, the negative effects of inflammation accumulate and accelerate the development of such age-related diseases such as Alzheimer's disease, atherosclerosis, diabetes and cardiovascular diseases. Slowing down the pace of life prevents chronic inflammation from developing and getting out of control and theoretically prevents the occurrence of associated diseases.

Deep sleep. Getting enough sleep helps your immune system function, reduces your risk of heart disease, and rests your brain. Adults - both young and mature - need 7-9 hours of sleep every day. Try to go to bed and wake up at the same time, get a comfortable mattress and pillows. The bedroom should be dark, cool and quiet.

In addition to the stated health benefits, this Blue Zone lesson is life-enriching. Slowing down ties together everything we've talked about: eating healthy, cherishing friends, spirituality, prioritizing family, finding meaning in life.

I remember how one cloudy day I talked with Raffaella Monnet from the village of Arzana in Sardinia. Having outlived almost all of her children, this woman led rich life: At the age of 107, she spent most of her time at home, occasionally going out to the town square. Although she could only speak in a whisper, her gentle, kind disposition attracted people. And the children often ran to her after school on their way home.

Raffaella peeled an apple while I bombarded her with dozens of questions regarding nutrition, physical activity, relationships with family, etc. She limited herself to laconic and uninformative answers. Finally, exhausted, I asked if she, having lived in the world for 107 years, could give any advice to young people. She looked at me with sparkling eyes and replied: “ Yes. Life is short. Don't rush headlong and miss it ».

And again we found ourselves in a vicious circle. In the Western world, achievements, status and material wealth are highly valued, which we spend a lot of time acquiring. Americans work an average of 43 hours a week full-time and have the shortest vacation time in the world. But even when they're on vacation, 20% of them still stay in touch with the office, according to one source. We highly value hard work and productivity; constant employment increases our importance. Few cultural institutions encourage us to stop, relax, and de-stress.

But setting aside time for spiritual pursuits helps slow down, and practices such as yoga and meditation ( – article on Zozhnik), give the brain a break.

Steve Hagen, ordained in the Sotozen school of Buddhism and author of Buddhism, Plain and Simple, calls meditation the cornerstone of relaxation. “Meditation offers us the opportunity to turn away from ourselves and find true freedom.”

Regular Meditation allows you to calm your mind, muffle the incessant hum of voices in your head, concentrate and see the world as it is, and not as we want it to be. It helps you tune in and realize that vanity, anxiety and many urgent problems are actually not that important. Once you understand this, all other methods of relaxation will become much easier for you.

Lesson 6 Strategies

- Reduce extraneous noise . Minimize time spent on TV, radio and the Internet - this helps reduce extraneous noise. Clear your home of as many televisions and radios as possible, or keep them in just one room or get rid of them altogether. Most electronic devices only increase mental clutter and go against the concept of relaxation.

- Come earlier. Plan your time so that you arrive 15 minutes early for any meeting. This habit reduces the stress associated with public transport, delays and choosing the wrong route. It allows you to relax and tune in to the upcoming meeting.

- Meditate. Create a quiet corner in your home where it is not too hot and not too cold, not too dark, but not too light. Place a meditation cushion or chair there. Develop a meditation schedule and try to meditate every day, no matter what (but don't worry if you don't have time for it some day). Start with 10 minutes and slowly increase the duration of meditation to half an hour. Try meditating with other people from time to time.

Lesson 7: Social connections. Join a Spiritual Community

Healthy centenarians have faith. Sardinians and Nicoyans are predominantly Catholic. Okinawans belong to a mixed religion that honors ancestors. Loma Linda's longest-living residents are Seventh-day Adventists. They are all members of one religious community or another. Faith in God is one of the useful habits that increases the chances of a long healthy life. Religious affiliation does not matter: you can be Buddhist, Christian, Muslim, Jew or Hindu.

Research shows that attending church services - even once a month - has a positive effect on life expectancy. A recent study published in the Journal of Heath and Social Behavior looked at 3,617 people. The study lasted 7 years and found that people who attended the service at least once a month had a reduction in their risk of death by about a third. Churchgoers had a longer average life expectancy, which was affected by faith in the same way as moderate physical activity.

How can we explain this? In his book “Diet, Lifespan and chronic diseases: Studies of Seventh-day Adventists and Other Vegetarians" (Diet, Life Expectancy and Chronic Disease: Studies of Seventh-day Adventists and Other Vegetarians) Dr. Gary Fraser provides evidence to support this idea. People who attend church are less likely to engage in harmful behavior and are more likely to choose healthy and beneficial habits. They are more physically active, smoke less, and are less likely to use drugs or drink and drive. People who attend church by default have opportunities for reflection, relaxation and meditation, either through prayer or during the service.

Belonging to a religious community contributes to the establishment of extensive social connections. People who attend church have self-esteem and a higher sense of self-worth because religion encourages positive expectations, which in turn improves health. When people behave exactly according to their role, their self-esteem increases.

Lesson Seven Strategies

- Take a more active role . If you already belong to a religious community, take an active part in its life. Life expectancy depends not so much on the fact of belonging to a community, but on the nature of your participation in its life. Singing in a choir or volunteering improves well-being and is thought to reduce mortality.

- Cultivate new tradition . If you haven't found your faith yet, try becoming a member of a new religious community. If you don't want to join a denomination, try to find a religion that is not based on strict dogma. Unitarian Universalism, for example, is open to all who believe in the dignity and worth of every person and in the importance of their spiritual journey. By the way, you can turn your attention to Buddhism. There's also the American Ethical Union, which describes itself as a "humanistic religious and educational movement." The Union is inspired by the idea that the highest goal of life is the creation of a humane society.

- Just go. For the next 8 weeks, try to set aside an hour a week to attend a church service. Don't think about anything. Just walk. Attend services with an open mind. Research shows that people who participate in services (singing in a choir, praying, volunteering) experience improved well-being.

Lesson 8: favorites first. Family comes first

The longest-living people we met in the Blue Zones always put family first. Their whole life was built around marriage and children, family duty, rituals and spiritual intimacy.

Okinawans' devotion to family extends beyond earthly life. Okinawans over 70 begin their day by celebrating the memory of their ancestors. There are often tables at graves so that family members can share a Sunday meal with deceased relatives.

How does this contribute to longevity? By the time centenarians reach 100 years of age, their attachment to family bears fruit: children respond with gratitude for love and care.

They constantly visit their parents, and in 3 out of 4 “blue zones” the younger generation happily hosts their elders. Research shows that older people living with children are less likely to get sick and stressed, eat healthier foods, and are less likely to experience serious accidents.

The MacArthur Healthy Aging Study, which followed 1,189 people ages 70 to 79 over seven years, found that people who live near children have clearer minds and better social skills.

“Family is the highest level in social hierarchy, says Dr. Butler. “Parents give you a sense of reality, teach you a healthy lifestyle, help you find purpose, and in case of illness or problems, family support becomes extremely important.”

How to counteract this trend? Gail Hartmann, a licensed psychologist, believes that a solution will be found when all generations of the family want to spend time together. “In strong families, it is customary to eat at a common table at least once a day, go on vacation together and spend time together. There is no need to stop your normal life. Children may do homework and parents may prepare dinner, but the family will have strong bonds and a sense of unity.”

Lesson Eight Strategies

- Come up with rituals . Children need rituals like air; they love repetition. The daily family meal should become a tradition that is not customary to break. Cultivate family holiday rituals. For example, every Tuesday, come to your grandmother for dinner. Be sure to celebrate all holidays together.

- Create a family altar. In Okinawan homes, the ancestral altar takes pride of place in best room. It consists of photographs of deceased relatives and things dear to their hearts. And it serves as a reminder that we are not alone in time, but are inextricably linked to each other. Photos of parents and children can be hung on the wall or stored family photos in chronological order.

- Put family first. Give children, parents and spouses time and energy. Play with your children, take care of your marriage and honor your parents.

Lesson 9: the right tribe. Surround yourself with those who share Blue Zones values

The inhabitants of Sardinia lived in isolation in the Nuoro mountains for two thousand years. As a consequence, members of the described longevity cultures work and communicate with each other, and this in turn reinforces the behavior prescribed by the culture. It is much easier to learn good habits if everyone around you follows them.

A recent article in the New England Journal of Medicine reveals the significance of the social network. Studying a group of 12,067 people over 32 years, researchers found that people were more likely to be obese if their friends were also obese. Among close friends, obesity in one of them almost tripled the likelihood of obesity in the other. The same effect occurred with weight loss.

Social community is an essential element of Blue Zones. Okinawans have moai - groups of people who stick together throughout their lives. Originally created to provide friendly financial assistance, moai have grown into support groups. Sardinians spend the end of the day in a local bar, where they chat with friends. The annual grape harvest and village festivals bring the entire community together.

Professor Lisa Berkman from Harvard University looked at the relationship between social connections and longevity. In one study, she attempted to establish the relationship between matrimonial status, having friends and family, club membership, volunteer work, and the quality of aging.

Over 9 years, she discovered that people with the most social connections live longer. Social connections lead to long life. As it turned out, people with fewer social connections died 2-3 times more often than those who had many. The nature of the connections does not matter for longevity, provided that it is truly a connection. Even the absence of a spouse or significant other can be compensated for by other forms of togetherness.

“I think greater social contact is one of the reasons why women live longer than men,” says Dr. Robert Butler. “They have more cohesive support groups, are more involved in each other’s lives, help each other more often, and are more willing and open to express feelings, including sadness, anger and other aspects of close relationships.”

Lesson Nine Strategies

- Define your inner circle . Highlight the people who stick healthy habits, are familiar with the secrets of the “blue zones” and are guided by them. View your address book or contact list Email. Remember who leads a healthy lifestyle, whom you can rely on if necessary. Note their names. Ideally, your family members will be first on your list.

- Win people over. Among the centenarians, we did not meet a single whiner or grouch. Dr. Nobuyoshi Hirose, one of Japan's foremost experts on longevity, came to the same conclusion: people who are pleasant to talk to are popular and attracted to them. Such people, even in old age, have a wide circle of acquaintances, guests often come to them, and they are happily looked after. They are less likely to experience stress and live richer lives.

- Spend time together. Spend at least half an hour a day with members of your inner circle. Arrange to meet or have a meal together. Go for a walk together. Forming friendships takes some effort, but it pays off in extra years of life.

“Blue Zones. 9 rules for longevity from people who live the longest"

Natural movement

The oldest people on earth don't run marathons or compete in triathlons or pretend to be sports stars on Saturday mornings. On the contrary, they engage in low-intensity physical activity, which is an integral part of their daily routine, writes econet. Long-lived men in Sardinia's Blue Zone spent most of their lives working as shepherds, and had to walk many kilometers a day. Okinawans work in their gardens every day. Adventists walk a lot. This is the type of physical activity that longevity experts recommend for a long and healthy life. According to Dr. Robert Kane, "Evidence suggests that moderate exercise is very beneficial."

In all cultures of longevity, regular low-intensity physical activity meets all the requirements described above and does not create stress on the knees and hips. Here's what Dr. Kane says about it: “You should act not like a sprinter, but like a multi-mile runner. It’s impossible to say: this year I’ll train like crazy, but next year I’ll rest, since I’ve already worked out my time.” The main goal is to get into the habit of doing exercise for 30 minutes (ideally for an hour) at least five times a week. It is possible, but still undesirable, to split this half hour or hour into several sessions.

Cut calories by 20 percent

But there is another benefit: weight loss.

It is known that reducing body weight by 10 percent helps lower blood pressure and cholesterol, which in turn reduces the risk of developing heart disease. But how can this be achieved? We do not live on the Japanese archipelago and are not surrounded by age-old cultural norms.

We overeat because of circumstances - friends, family, plates, food names, numbers, labels, lights, colors, candles, smells, shapes, distractions, buffets and containers.

The amount of food you eat is only one factor. The other is the number of calories. A standard fast food meal consisting of a large hamburger, a large portion of fries and a glass of soda contains approximately 1,500 kcal. Craig and Bradley Wilcox estimate that Okinawan food contains, on average, five times fewer calories. In other words, a hamburger with fried potatoes and a full plate of Okinawan fried tofu with green peas have the same volume, but Okinawan food has five times less calories.

Plants are everything to us

Scientists analyzed six different studies involving thousands of vegetarians and found that those who kept their meat consumption to a minimum lived longer. Some people worry that plant-based foods don't provide enough protein and iron. But the fact is, says Dr. Leslie Lytle, that people over 19 only need 0.8 grams of protein per kilogram of body weight, or an average of 50-80 grams of protein daily.

The basis of all food cultures that promote longevity is legumes, grains and vegetables. Sardinian shepherds take bread made from semolina flour with them to the pasture. For the people of Nicoya, no meal is complete without corn tortillas. And whole grain products are essential component Adventist diet.

These foods are a source of fiber, antioxidants, anti-cancer agents ( insoluble fiber), substances that lower cholesterol and prevent blood clots, as well as all essential minerals. Legumes are an integral part of the cuisine of all “blue zones”. A diet rich in legumes helps reduce the incidence of heart attacks and the likelihood of developing bowel cancer. Legumes contain flavonoids and fiber (which reduce the risk of heart attacks); it is an excellent source of proteins.

Tofu (soybean curd), a mandatory product in the Okinawan diet, is often compared to bread in France or potatoes in Eastern Europe. True, you cannot live on bread or potatoes alone, but tofu is an almost ideal product: it has few calories, a lot of protein and minerals, no cholesterol, but contains all the amino acids necessary for the human body. In addition, it is environmentally friendly. An excellent source of protein without the harmful side effects of meat, tofu contains phytoestrogens that have beneficial effects on the heart in women. In addition, phytoestrogens significantly reduce cholesterol levels and help strengthen blood vessels.

All of the above does not indicate that long-livers never eat meat at all. A festive meal in Sardinia always includes meat dishes. Okinawans slaughter a pig for the moon New Year. The people of Nicoya also fatten the pig. However, meat is eaten infrequently: only a few times a month. Most of the concerns revolve around red and processed meats such as ham. Doctors Robert Kane and Robert Butler say that when planning your diet, it is very important to wisely distribute calories between complex carbohydrates, fats and proteins, while minimizing trans fats, saturated fats and salt.

Eat more nuts

Nuts are perhaps the most amazing element of all the “longevity foods.” According to a study of Seventh-day Adventists, those who ate nuts at least five times a week were half as likely to suffer from heart disease compared to those who ate nuts less frequently. The US Food and Drug Administration included nuts in its first health declaration. In 2003, the agency issued a health statement that stated, “Scientific evidence suggests, but does not prove, that consuming 42 grams of nuts low in saturated fat and cholesterol every day may prevent the risk of heart disease.”

A glass of red wine a day won't hurt

A glass or two of wine a day may reduce your risk of heart disease, but drinking too much alcohol increases your risk of breast cancer. Alcohol actually relieves stress and weakens harmful effects chronic inflammation. Moreover, a glass of wine that complements your meal allows you to eat less.

Additional benefits of red wine include its ability to cleanse arteries due to the polyphenols it contains, which fight atherosclerosis. For extra antioxidant benefits, choose Sardinian Cannonau. However, we should not forget about the toxic effects of alcohol on the liver, brain and other internal organs if you exceed daily servings. In this case, the risk of abuse will substantially outweigh any useful property. A friend recently asked if it was possible to abstain all week and drink fourteen glasses at once on Saturday evening. The answer is no.

Religion helps you live longer

Healthy centenarians have faith. Sardinians and Nicoyans are predominantly Catholic. Okinawans belong to a mixed religion that honors ancestors. Loma Linda's longest-living residents are Seventh-day Adventists. They are all members of one religious community or another. Faith in God is one of the useful habits that increases the chances of a long healthy life. Religious affiliation does not matter: you can be Buddhist, Christian, Muslim, Jew or Hindu.

The Adventist Health Study found similar results. Over 12 years, 34 thousand people took part in it. It turned out that those who frequently attend church have a 20 percent reduced risk of death at any age. People who do not forget about the spiritual aspect are less likely to suffer from cardiovascular diseases, depression, stress, are less likely to commit suicide, and their immune system functions much better.

When people behave exactly according to their role, their self-esteem increases. To a certain extent, belonging to a particular religion allows you to get rid of the stresses of everyday life, transferring them to a higher power. They follow clearly defined rules of behavior and thanks to this they gain peace of mind knowing that they are living “correctly”. If everything is good today, then you deserve it. If it's bad, it's not up to you.

Family comes first

How does this contribute to longevity?

Research shows that older people those living with children are less susceptible to illness and stress, eat healthier foods, and are less likely to experience serious accidents. The MacArthur Healthy Aging Study, which followed 1,189 people aged 70 to 79 over seven years, found that people who live near children have clearer minds and better social skills.

“Family is the highest level in the social hierarchy, says Dr. Butler. “Parents give you a sense of reality, teach you a healthy lifestyle, help you find purpose, and in case of illness or problems, family support becomes extremely important.”

How to counteract this trend?

Gail Hartmann, a licensed psychologist, believes that a solution will be found when all generations of the family want to spend time together. “In strong families, it is customary to eat at a common table at least once a day, go on vacation together and spend time together. There is no need to stop your normal life. Children may do homework and parents may prepare dinner, but the family will have strong bonds and a sense of unity.”

Scientists both in Silicon Valley and around the world are trying to crack the code to living longer and aging better, and the ways to do it—to improve health and increase longevity—continue to be very low-tech, even old-school, one might say. Dan Buettner, a writer for National Geographic and the NYT, has studied the hottest longevity hotspots around the world—places where people live long lives and enjoy excellent health. He, having received a grant from National Institute to study aging, together with a team of scientists and demographers, he began a study. They established criteria by which they studied five places, the so-called “blue zones” of the Earth. We will tell you about this research today.

What are these five Blue Zones, and what do people do there that makes them different from many others?

Sardinia. Italy.

On this Italian island you will find the men with the longest life expectancy. The longevity phenomenon is most common among shepherds, who typically eat variations of the Mediterranean diet. Their diet includes legumes, unleavened sourdough bread and a special type of wine called cannonau, which contains more flavonoids than most other wines.

Okinawa. Japan.

These islands are famous for the record long life expectancy of women. Their diet mainly consists of plant ingredients, and always includes tofu, bitter melon and turmeric. What also sets Okinawa apart are the concepts of ikigai (being imbued with a sense of purpose in life) and moai (strong social support).

Nikoya. Costa Rica.

Most low rate mortality in middle age - on the Nicoya Peninsula. This means that people there have a better chance of living healthy into their 90s. The people of Nicoya consume three main products that allow them to achieve wellness and, as a result, longevity: corn tortillas, black beans and squash (pumpkin), - and this set is supplemented with tropical fruits all year round. It's cheap, tasty, rich in complex carbohydrates, and contains all the amino acids we need to survive. This set of products is ideal for farmers, and does not deplete the soil and does not involve the slaughter of livestock, both of which have an extremely negative impact on the environment.

Loma Linda. California.

When studying the “blue zones”, it was noticed that they depend not so much on their location, but on the lifestyle that people lead there. In Loma Linda, the Blue Zone belongs to members of the Seventh-day Adventist Church, who are considered America's longest-living residents. Adventists took the basis of their diet from the Bible, it is based on plant foods (i.e. all plants that bear seeds and all trees that bear fruit), usually vegetarian. They spend time with other Adventists, and health is their greatest value: they do not drink, do not smoke, and value religion and relationships.

Ikaria. Greece.

In Ikaria, people live on average 8 years longer than in America, and practically do not suffer from dementia. They live a long life, remaining in sound memory until the very end. The menu of the residents of Ikaria represents the Mediterranean diet in our classical understanding (vegetables and fruits, whole grains, legumes, olive oil). They also drink a lot of herbal teas with oregano and rosemary. What's most interesting about their diet is that it includes about 120 types of greens that ordinary people consider weeds. In Ikaria, they prepare exotic salads from these herbs and bake them in delicious pies. Many of these plants contain 10 times more antioxidants than you'll find in wine. And the study confirmed that eating half a cup of cooked greens per day would increase your life expectancy by about four years!

What are the biggest misconceptions about Blue Zones? It is a mistake to think that you can go to one of these areas, find the secret ingredient, bring it into your home, rub it on your face or eat it, and thereby receive the key to longevity. Alas, no. That's not how it works. For the most part, we are talking about a combination of factors. Don't think, "Oh, I'm going to go buy beets or turmeric and I'll live a long time." People's lifespan results from their habits, which in turn result from being in the right environment.

So what is the right environment?

It is an environment that helps you eat a plant-based diet. In all of the five places mentioned above, legumes, greens, vegetables, fruits and whole grains are very cheap and available. And what is most important is that the society living in these zones has carefully kept recipes for preparing dishes from vegetables, and makes them so tasty that everyone eats them with pleasure. In contrast to us, residents of big cities, living among endless fast food restaurants and consuming cheap burgers, greasy potatoes and other harmful things.

At the same time, when studying what centenarians eat, you need to understand that it is not only what they ate yesterday or today that is important. The big picture is important: how they ate as children, what they ate when they became parents or grew old. Hundreds of respondents in the Blue Zones noted that 95-100% of their diet consisted of completely unprocessed or low-processed plant foods. The mainstays in all zones were greens, whole grains, legumes and nuts. If you are not allergic to any of the above, you should also consume these foods every day. This could possibly add five years to your life expectancy.

In the Blue Zones, people eat no meat or no more than five times a month, usually during holidays. The diet may contain some fish - less than twice a week. They can drink wine, but not sodas. Most often it is water, tea and sometimes coffee. Overall, this is a relatively low protein, high carbohydrate diet. But don’t rush to jump to conclusions about high carbohydrate content—carbohydrates are different. Both candy and legumes are carbohydrates, but they are completely different in terms of their benefits. About 65-70% of the diet of residents of the “blue zones” is complex carbohydrates, mainly of plant origin.

But the right environment is not only about nutrition, but also about lifestyle in general. In Blue Zones, people wake up in the morning and know exactly how they will spend the day. They don't suffer from existential stress, wondering "why am I here." This is already clear. This is usually for their family, for religion - sometimes they are part of something in common, for which they feel responsible. The scourge of electronic networks has not yet destroyed them, but it has destroyed us. Instead of being stuck on their smartphones, as is happening all over the world, people in Blue Zones continue to be socially connected in life. If you don't show up at church or a village festival, or people don't see you for a couple of days, there will definitely be a knock on your door. We humans are social creatures. Every day, when you walk out the door of your house, you will certainly bump into someone you know. But loneliness takes a couple of years of life.

Now scientists continue to search for “blue zones.” There are several candidates for this title, but they are quickly disappearing. As soon as modern standards affect these places, everything immediately stops. Most areas that are this moment open, will not be so in a couple of decades. Scientists led by a journalist from NG are trying to protect them from modern projects, planning to preserve these places in their current form for as long as possible. A team of researchers is also working to create places where people can live long, healthy lives. The very idea of the “blue zones” project lies in the organization of those principles that are followed in already existing zones - a product of living in the right conditions. Assuming that people are genetically programmed to eat fat, sugar, salt and relax when and where they want, scientists suggest that instead of fighting these temptations, we should create an environment that encourages people to eat more plant-based foods and to socialize. People will also be helped to feel a sense of self-worth, usually through involvement in volunteer work, and socializing with others with similar interests will also be important. People will also be helped to move more naturally - living in a well-designed community can increase people's physical activity levels by 30%

It seems to exist Feedback between the amount of time we spend on our devices and how long we live, or at least how healthy we are. Blue Zones research shows us that we are going in the wrong direction. If you truly want to become healthier, you need to make your environment healthier first. Or you can try moving to a healthier place.

Cut calories by 20 percent

Plants are everything to us

Eat more nuts

Family comes first

Dan Buettner Blue zones. 9 rules for longevity from the people who live the longest

* * *

This book is well complemented by:

From the author Get ready to change your life

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Age-old wisdom

Record holder

Longevity lessons

Chapter first The whole truth about longevity

You may be losing ten years of fulfilling life.

Pioneer of longevity

Lesson 1: natural movement. Be active, but don't obsess over it

Lesson 2: Cut calories by 20% without regrets

Lesson 6: Time to rest. Be sure to relieve stress

Lesson 7: Social connections. Join a Spiritual Community

Lesson 8: favorites first. Family comes first

Lesson 9: the right tribe. Surround yourself with those who share Blue Zones values

“Blue Zones. 9 rules for longevity from people who live the longest"

Natural movement

Cut calories by 20 percent

But there is another benefit: weight loss.

We overeat because of circumstances - friends, family, plates, food names, numbers, labels, lights, colors, candles, smells, shapes, distractions, buffets and containers.

Plants are everything to us

Eat more nuts

A glass of red wine a day won't hurt

Religion helps you live longer

Family comes first

How does this contribute to longevity?

How to counteract this trend?

What are these five Blue Zones, and what do people do there that makes them different from many others?

Sardinia. Italy.

Okinawa. Japan.

Nikoya. Costa Rica.

Loma Linda. California.

So what is the right environment?

Dan Buettner
Blue zones. 9 rules for longevity from the people who live the longest

From the author
Get ready to change your life

Chapter first
The whole truth about longevity