Longevity researcher Dan Buettner has spent two decades studying Blue Zones, areas where people live remarkably long lives. He has interviewed 263 centenarians and found that they adhere to what he identifies as the “Power 9” principles to add years to their lives.
### The Power 9
#### Move Naturally
These long-lived individuals do not follow strenuous exercise regimes, but rather live in environments that incorporate physical activity into their daily lives. They do house and yard work manually, grow gardens, and take lengthy walks.
#### Purpose
Blue Zone inhabitants have a clear purpose for living. The Okinawans refer to this as “ikigai,” while the Nicoyans call it “plan de vida.” Research indicates that knowing your sense of purpose can add up to seven years to your life.
#### Downshift
It is important to take time to relieve stress, and the Blue Zone elders engage in activities like praying, meditating, and napping to lower stress levels.
#### The 80% Rule
Adopted from the Confucian mantra “hara hachi bu,” Okinawans stop eating when they are 80% full, and their smallest meal is in the late afternoon or early evening. They then abstain from eating for the rest of the day.
#### Plant Slant
The cornerstone of their diet is beans, and meat is only consumed around five times a month. This dietary approach significantly contributes to their longevity.
#### Wine at 5 p.m.
In the Blue Zones, people consume alcohol moderately and regularly, leading to a longer life. It is recommended to drink one to two glasses per day with friends or food.
#### Belong
Almost all centenarians belong to a faith-based community, attending religious services at least four times a month, leading to four to 14 years of life expectancy.
#### Put Loved Ones First
Centenarians extend their care and love to their family members and keep aging parents and grandparents nearby, which can lower the disease and mortality rates of their children.
#### Find the Right Tribe
They create social circles that support healthy behaviors, and studies have shown that their favorable social networks shape their health behaviors.
By following these principles, Buettner argues that while it does not guarantee living to 100 years old, people can significantly increase their chances of leading longer and healthier lives.
According to Buettner, he lays out these principles in his best-selling book “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” available on platforms like Amazon.
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