9 Secrets to Live a Long & Healthy Life

So, what is the secret to a long, healthy life? Well, it turns out that there isn’t just one, but 9 secrets to living a long and healthy life. These secrets come from many studies and research done in areas around the world where people live the longest lives. There are five blue zones across the world, and in each of these places people living to 90 or even 100 years is common. The best part is they aren’t just living long either – these people are living healthy – without medication or disability. They may not be close on a map, but they share many similarities when it comes to their day to day lives. The five Blue Zones are: Loma Linda, California; Nicova, Costa Rica; Sardinia, Italy; Ikaria, Griekenland; and Okinawa, Japan. 

So what is the secret to longevity and health underlying these communities? Do they own modern technology? Do they take an abundance of supplements? Do they run for miles? Or do they have special genes? Surprisingly, none of these are the answer.   

Here are the nine secrets of the world’s healthiest people:

1. Move naturally. Don't do marathons or pump iron; work around the house, garden, walk, cycle, walk when talking on the phone.

2. Know your purpose. Have a reason for waking up in the morning. If you are healthy and feel valued, 100 can feel like 70.

3. Kick back. Find ways to shed stress, whether it's praying, napping or going to happy hour.

4. Eat less. Stop eating when you are 80% full.

5. Eat less meat. Beans are a cornerstone of most centenarians' diets.

6. Drink in moderation. Only the Seventh-day Adventists in California didn't have one to two glasses of red wine a day.

7. Have faith. Denomination doesn't seem to matter, but attending faith-based services (4 times a month) does.

8. Power of love. 
Put families first, including committing to a partner and keeping aging parents and grandparents nearby.

9. Stay social. Build a social network that supports healthy behaviors.

The key to living on long healthy life is rather simple. There is no special medicine or expensive therapy required to live a long and healthy life.  Maintaining a healthy diet, daily exercise, and a low stress life while incorporating family, purpose, religion and meaning is the key.

These five Blue Zones have created a movement known as the Blue Zones Project in cities and businesses across America. Blue Zone Project communities have experienced double digit drops in obesity, smoking, and BMI, millions of dollars of savings in healthcare costs, as well as measurable drops in employee absenteeism. To see if your community is a Blue Zones Project visit: http://explore.bluezonesproject.com/.

Interested in knowing what a meal may look like in the 5 Blue Zones regions of the world? Check out the recipes below and find others at https://bluezones.com/recipes/.

Savory Oatmeal

Serves 2.

Ingredients

1 cup old-fashioned rolled oats

1 carrot or small beet, peeled and shredded

1 ½ cups water

1 cup stemmed and chopped kale or chopped spinach

¼ cup salsa or marinara sauce

2 tablespoons nutritional yeast

½ avocado, chopped

2 tablespoons roasted pumpkin seeds

Smoked paprika and/or crushed red pepper, optional

Salt and black pepper

Directions

1. Combine the oats and carrot in a small saucepan over medium heat. Add the water. (Use more or less to achieve the consistency you prefer; 1½ cups/360 ml yields a fairly thick oatmeal.)

2.  Heat until simmering, then cook, stirring often, until everything is tender, about 5 minutes.

3. Stir in the kale, salsa, and nutritional yeast.

4. Pour into a bowl and top with the avocado and pumpkin seeds. Sprinkle with smoked paprika and crushed red pepper, if using. Season with salt and pepper to taste, and serve.

*Variation: Swap in different flavors of salsas or pasta sauces to turn this into a whole new dish.

Easy Lentil and Veggie Soup

Serves 6.

Ingredients

1¼ cups green, black, or brown lentils

7 cups vegetable broth

2 large red globe, beefsteak, or heirloom tomatoes, chopped (about 1½ cups)

1 medium yellow or white onion, chopped (about 1 cup)

2 medium carrots, peeled and chopped (about 2⁄3 cup)

2 medium red potatoes, peeled and chopped (about 2⁄3 cup)

2 bay leaves

½ teaspoon salt

Finely chopped scallions, for garnish

Extra-virgin olive oil, for garnish

Directions

1. Spread the lentils on a large baking sheet and pick them over for any bits of stone.

2. Stir the lentils, broth, tomatoes, onion, carrots, potatoes, bay leaves, and salt in a large saucepan or soup pot. Bring to a simmer over medium-high heat. Reduce the heat to low, set a lid askew over the pan or pot, and cook until the lentils are soft, for 45 minutes.

3. Discard the bay leaves. Ladle the soup into bowls. Garnish each with scallions and up to 1 teaspoon olive oil.

*Variation: Change the recipe a little by adding up to 1 cup packed baby spinach, baby kale, baby arugula, stemmed watercress, or a mixture of any to the soup after it has simmered for 35 minutes. Continue cooking with the lid askew for 10 minutes, until the lentils are tender and the greens have wilted.

-West Lakes Hy-Vee Dietitian Team