27d (edited) • General discussion
The Power 9 Principles of The Blue Zones and How to Live to Be 100
I recently watched the documentary on The Blue Zones, which are regions worldwide with exceptionally high concentrations of people living long, healthy lives (often past 100), identified by researchers like Dan Buettner, including Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California).
I want to share some of the principles I learned from watching this documentary and also in sharing some insight into how to create a healthier way to live without having to move your life to one of these Blue Zones.
Their longevity stems from lifestyle factors summarized in nine core principles known as The Power 9 Principles listed below.
The Power 9 Principles:
1. Move Naturally
Instead of intense gym workouts, centenarians live in environments that nudge them into constant movement. This includes gardening, walking to the store, or doing manual housework.
2. Right Outlook
- Purpose: Known as Ikigai in Okinawa or Plan de Vida in Nicoya, having a reason to wake up in the morning can add up to seven years of life expectancy.
- Downshift: Longevity leaders have daily rituals to shed stress, such as napping (Ikaria), praying (Loma Linda), or a daily happy hour (Sardinia).
3. Eat Wisely
- 80% Rule: People in these zones stop eating when their stomachs are 80% full to prevent overconsumption.
- Plant Slant: Beans (lentils, black, soy, fava) are the cornerstone of most centenarian diets.
- Wine at 5: Most residents (except Adventists) drink 1–2 glasses of regional red wine daily with friends or food.
4. Connect
- Belong: Attending faith-based services, regardless of denomination, can add 4–14 years to life expectancy.
- Loved Ones First: Centenarians keep aging parents nearby, commit to a life partner, and invest time in their children.
- Right Tribe: Long-lived people choose—or are born into—social circles that support healthy behaviors. For example, Okinawans create moais, groups of five friends committed to each other for life.
These nine specific tenets are called the Power 9®:
- Move Naturally
- Purpose
- Downshift
- 80 Percent Rule
- Plant Slant
- Wine at 5
- Belong
- Loved Ones First
- Right Tribe
These are the principles designated by the blue zone research. Some of the tenants may not be ideal for your diet or lifestyle. However, there is plenty of value in most of the principles noted.
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The Power 9 Principles of The Blue Zones and How to Live to Be 100
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