The Nine Habits of the World’s Healthiest People

In a quest to uncover the secrets of a long and healthy life, researchers have identified nine common lifestyle habits among the world’s healthiest people. These habits, known as the “Power 9,” have been observed in the Blue Zones, five regions around the world where people consistently live longer and healthier lives. From intentional movement to a positive social circle, these habits are not only essential for longevity but also for overall well-being.

One of the key habits is to move more intentionally, not in a gym or through a set exercise routine, but by incorporating physical activity into daily life. This can be as simple as walking to work or school, tending to a garden, or engaging in an active career like fishing. While it may not be possible to replicate the exact lifestyle of the Blue Zones, incorporating small amounts of physical activity into daily routines can have a significant impact on overall health. For example, a study published in the Journal of the American Medical Association found that adults who engaged in moderate-intensity physical activity for at least 150 minutes per week had a 30% lower risk of all-cause mortality compared to those who were sedentary.

Another crucial habit is finding one’s purpose in life. This concept, known as “ikigai” in Okinawa and “plan de vida” in Nicoya, is essential for living a long and healthy life. Having a sense of purpose can help individuals live with intention and pursue activities that bring meaning to their lives. This can be achieved by exploring one’s human design, stepping out of daily routines, and immersing oneself in new experiences. Research has shown that individuals with a strong sense of purpose are more likely to engage in healthy behaviors, such as regular exercise and healthy eating, and are less likely to experience stress and anxiety.

Chronic stress is another major factor that can lead to chronic inflammation and age-related diseases. However, the Blue Zones inhabitants have found ways to manage stress, such as taking moments to remember ancestors, praying, taking naps, or engaging in happy hour with friends. Other proven methods of reducing stress include using certain eye movements, meditating, cold plunging, practicing affirmations, and boosting everyday resilience. A study published in the Journal of Clinical Psychology found that individuals who practiced mindfulness meditation had reduced levels of cortisol, a hormone associated with stress, and improved mood.

Eating consciously and listening to one’s body is also a vital habit. The Blue Zones inhabitants do not count calories, take vitamins, or restrict their food intake. Instead, they follow the 80% rule, stopping eating when their stomachs are 80% full, and eating smaller meals throughout the day. Practicing mindful eating and tuning into hunger and fullness cues can make a significant difference in overall health. Research has shown that individuals who eat mindfully are more likely to make healthy food choices and have a healthier body mass index.

Incorporating more plants into one’s diet is also essential for a long and healthy life. The Blue Zones inhabitants rarely eat meat, having it only about five times a month, and when they do, it’s in small amounts. Avoiding processed meats and designating a few days a week to enjoy meat or other animal-derived foods can help supplement one’s diet with more plants. A study published in the Journal of Nutrition found that individuals who ate a plant-based diet had a 16% lower risk of all-cause mortality compared to those who consumed a diet high in animal products.

Drinking a glass of wine in moderation is also a common habit among the Blue Zones inhabitants. Research has shown that moderate drinkers live longer than non-drinkers, and the health benefits are not just due to the polyphenols and antioxidants in the wine but also the way it’s consumed, as a daily practice of slowing down and enjoying good food with a close-knit community. A study published in the Journal of the American Medical Association found that moderate drinkers had a 20% lower risk of all-cause mortality compared to non-drinkers.

Practicing a form of spirituality is another essential habit for a long and healthy life. The vast majority of centenarians interviewed by researchers belonged to some kind of faith-based community, and research shows that attending faith-based services four times a month can add 4-14 years of life expectancy. Having something larger than oneself to believe in and finding a community that shares the same belief system can help individuals live longer and healthier lives. A study published in the Journal of Gerontology found that individuals who attended faith-based services had improved mental and physical health and increased social connections.

Putting family and loved ones first is also a crucial habit. The Blue Zones inhabitants prioritize their loved ones, often living with or near aging parents and grandparents, and committing to a life partner can add up to three years to one’s life expectancy. Sharing openly with friends, spending quality time with elderly relatives, and engaging in shared activities with one’s partner are all essential for a long and healthy life. Research has shown that individuals who prioritize their relationships have improved mental and physical health and increased social connections.

Finally, having a positive social circle is essential for overall well-being. The Blue Zones inhabitants have a system or community in place to ensure that everyone has lasting, fulfilling, and deep friendships. Surrounding oneself with happy, healthy people can lead to happiness and health, while surrounding oneself with unhealthy, unhappy people can lead to the opposite. Joining groups based on healthy habits, such as a book club or a group exercise class, can help individuals find like-minded, positive people to spend quality time with. A study published in the Journal of Social and Clinical Psychology found that individuals who surrounded themselves with positive social connections had improved mental and physical health and increased social connections.

By incorporating these nine habits into daily life, individuals can unlock the secrets of a long and healthy life and live a more fulfilling and meaningful existence.