By Kelly Maue

Longevity is defined as the length of life. But it’s more than just a number. It considers both the number of years (lifespan) and the quality of those years (healthspan). The goal is to live a life in the best physical, cognitive, and emotional health possible.

The good news is that much of it is often within our control. Although genetics accounts for about 25% of the formula for a healthy life, the rest is largely due to choices and environmental factors.

There are pockets around the globe where people consistently live to over 100. These five specific regions called “Blue Zones” include Okinawa, Japan; Sardinia, Italy; Nicoya Peninsula, Costa Rica; Ikaria, Greece; and Loma Linda, California. Lifestyle choices in these areas share many common threads. 

Diet is a huge factor. A plant-based diet heavy in fruits, vegetables, nuts, seeds, healthy fats, and whole grains positively impacts the body on a cellular level. Antioxidants found in plants help protect cells from damage. These nutrient-dense foods also provide energy and help support immunity. The Mediterranean diet, popular in Europe and many other regions, is well known to promote heart health, overall health, and longevity.

Physical activity is also key to aging well. Not only does it help with muscle mass and bone density, but it also strengthens the heart and lungs. Exercise also helps maintain overall brain health, better balance and weight, and lowers the risk of stroke, diabetes, depression and other ailments, including some forms of cancer. Research suggests aiming for 75 minutes of vigorous exercise each week or doubling it for moderate activity. Another benefit of regular physical activity is better sleep. 

Sleep is vital to overall well-being as it’s the body’s dedicated time to focus on health and healing. The body repairs cells, regenerates tissue, balances hormones, and clears waste while asleep. Poor sleep can increase the risk of many conditions, from cardiovascular and metabolic diseases to weight gain and mood disorders. Experts agree that 7 to 9 hours is optimal. And try to squeeze in a nap, as research shows it’s a healthy habit that may help lower stress hormones. Siesta is quite popular in Spain.  

While stress is unavoidable, the chronic form has harmful effects on health and longevity. It increases cortisol levels, accelerates aging, and is linked to shortened telomeres, the protective caps at the ends of our DNA. To help manage stress, try techniques such as meditation, deep breathing, or yoga. Spending time in nature is another way to lower stress levels. 

Social connections and a sense of purpose are also linked to a longer life. Strong relationships and a close-knit community can help lower stress levels. And having a reason for getting out of bed and being involved in something bigger than yourself is correlated with emotional resilience and cognitive health. Research shows that hobbies, volunteering, caring for others, and other meaningful activities may lengthen life and reduce the risk of stroke, heart disease, and other ailments. In Japan, a close-knit circle of support, or moai, helps individuals through tough times. 

Other factors that help improve health and increase longevity include avoiding tobacco, using sun protection, getting preventive healthcare and screenings, and mitigating risks with seat belts and other safety measures. Positive thinking and forgiveness are other conscious choices that have both emotional and physical health benefits; for example, lowering anxiety can help lower blood pressure.

We can learn lessons from those in the Blue Zones and many other parts of the world. Residents of Monaco, San Marino, Hong Kong, Singapore, Switzerland, Thailand, and South Korea can also reasonably expect a long life. Monaco tops the list with an average life expectancy of 86 years old! 

In addition to making better lifestyle choices, most residents of these same countries have access to high-quality healthcare and social safety nets. So, while genetics is a big factor, there are many other ways people can work towards living longer, healthier lives. 

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