Okinawa’s Ushi Okushima still gardening at age 109

Working with a team of scientists, we found the nine common characteristics of all the world’s long-lived people. The secret of how to live longer lies not in diets or excise programs but in creating the right surroundings. These nine characteristics we call Power 9™  can help you get up to 12 good years out of life and help you look and feel younger at every age.

1.  Move Naturally

Americans burn fewer than 100 calories a day engaged in “exercise”.  We can get more physical activity naturally if we live in walkable communities, de-convenience our  homes by getting rid of power tools and grow gardens.  Walking is the best activity for longevity.

2.  Know your Purpose

People who know why they wake up in the morning live up to seven years longer than those who don’t.  Know your values, passions and talents–and how to share them on a regular basis.

3. Down Shift

Chronic inflammation caused by stress is related to every major, age-related disease.   To reverse inflammation, find time each day to meditate, nap, pray or enjoy a happy hour.

4. 80% Rule

Cut 20% of your calories with evidence based practices: eat a big breakfast,  eat with your family, remove the TV from your dining area and say pre-meal expressions of appreciation.

5. Plant Slant

Eat mostly a plant-based diet heavy on beans, nuts and green plants.   Eat meat in small portions (the size of a deck of cards) fewer than twice weekly. For recipe ideas download our Blue Zones Recipe Booklet.

6. Wine at 5

Drinkers out-live non-drinkers.  Two glasses of wine daily will add years to your life, especially when consumed during a plant-based meal.

7. Family First

Living in a thriving family is worth a half a dozen extra years of life expectancy.   Invest time in your kids, nurture a monogamous relationship and keep your aging parents nearby.

8. Belong

Recommit, reconnect or explore a new faith-based community. It doesn’t matter if you’re Christian, Jewish, Muslim or Buddhist.  People who show up to their faith community four times a month live an extra 4-14 years.

9. Right Tribe

Your friends have a long-term and measure impact on your health and longevity.  Taking stock in who your friends are and expanding your social circle to include   healthy-minded, supportive people might be the most powerful thing you can do to add years to your life.