Chip Conley, the founder of the Modern Elder Academy (MEA), has initiated a conversation about a phrase that deserves more air time in our culture - pro-aging. There is much talk about anti-aging, an unattainable goal despite our efforts. The anti-aging market is valued at 70 billion dollars and is expected to reach 90 billion by 2028. This suggests that many people are running away from something that will eventually catch up to them.
MEA is the only place I know that is promoting pro-aging, helping people get over that mid-life barrier that shows up around 40-50 and enables them to continue an upward trajectory in the second half of life.
I want to jump on the bandwagon of this pro-aging conversation and do my part to counteract the narrative that our life begins to decline in the second half.
Here are nine pro tips for pro-aging from Dan Buettner, author of The Blue Zones, which has found its way into the mainstream culture as a topic of conversation if not yet a change in behavior.
You’ve probably heard about the Blue Zones, areas in which people live exceptionally long lives: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.
Buettner interviewed 263 people ages 100 or older and found that the world’s longevity champions conduct themselves based on what he calls the “Power 9.”
Here are nine non-negotiables that help add years to their lives and could do the same for you:
1. Move naturally
The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving.
They grow gardens and don’t have mechanical conveniences for house and yard work. Every trip to work, a friend’s house, or church starts with a joyful walk.
2. Purpose
The Okinawans in Japan call it “ikigai,” and the Nicoyans in Costa Rica call it “plan de vida.” Both translate to “why I wake up in the morning.”
Residents in every Blue Zone had something to live for beyond just work. Research even shows that knowing your sense of purpose can add up to seven years to your life.
3. Downshift
Even people in the Blue Zones experience stress, which can lead to chronic inflammation and has been associated with every major age-related disease.
But they have routines that shed stress: Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap, and Sardinians have happy hour.
4. The 80% rule
“Hara hachi bu” — the 2,500-year-old Confucian mantra that Okinawans say before meals — reminds people to stop eating when their stomachs are 80% full.
People in the Blue Zones eat their smallest meal in the late afternoon or early evening, and they don’t eat any more the rest of the day.
5. Plant slant
Beans, including fava, black, soy, and lentils, are the cornerstone of most Blue Zones diets. Meat is eaten an average of only five times per month and in a serving of three to four ounces, about the size of a deck of cards.
6. Wine at 5 p.m.
People in Blue Zones, even some Adventists, drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers.
The trick is drinking one to two glasses daily with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.
7. Belong
All but five of the 263 centenarians belonged to a faith-based community. Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month can add four to 14 years of life expectancy.
8. Put loved ones first
Centenarians in the Blue Zones keep aging parents and grandparents nearby or in the home, which studies show can lower the disease and mortality rates of their children.
They commit to a life partner (this can add up to three years of life expectancy), and they give their children plenty of time and love (this makes the kids more likely to be caretakers when the time comes).
9. Find the right tribe
The world’s longest-lived people choose (or were born into) social circles that support healthy behaviors.
Okinawans create “moais” — groups of five friends that commit to each other for life. Research shows that smoking, obesity, happiness, and even loneliness are contagious. By contrast, the social networks of long-lived people favorably shape their health behaviors.
Which one of these behaviors could you incorporate into your life today that would make a difference in your overall well-being and happiness?
Just back from MEA in Baja. Will take days to process the amazing experience. Funny tho- I was the oldest one there: 75! I was named Madre Mariposa!
Very interesting Pat and all good suggestions. We have too many conveniences in our home. Hope you will stop by soon. Give us a call.
Lynda and Richard