The Power Nine: The Simple Steps You Can Take Now To Live A Longer Life

The pursuit of living longer – also known as longevity – has become a key focus in wellness communities. According to the Danish Twin Study, only 20 per cent of our life expectancy is determined by our genetics, so making healthy lifestyle choices can make a huge difference. In the Western world, living in a city and spending too many hours sitting down (sedentary lifestyles are the new smoking, say scientists) in front of various screens can limit life longevity.

Not to mention that in urban cities, loneliness is an epidemic. In 2019, the German government recorded a loneliness crisis in Berlin, with single people living in one out of every two homes. Meanwhile, over half of adults feel lonely in the US, according to a report, with feelings of isolation most felt in those ages 18-24. Human contact is a new luxury.

In the planet’s so-called “Blue Zones” – areas of the world populated by the highest concentration of centenarians, where people generally live longer, healthier lives – lifestyles are infinitely different to those we adopt in the West. A bestselling book by explorer and National Geographic journalist, Dan Buettner, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, explores Okinawa in Japan, the Barbagia region in Sardinia, Ikaria in Greece, Nicoya Peninsula in Costa Rica and California’s Seventh-day Adventists. Buettner identified, along with his team of physicians, anthropologists, demographers and epidemiologists, a set of lifestyle habits he calls the “Power Nine”.

The Power Nine Principles

1. Move naturally

You don’t need to go to a gym to get moving. In communities where life expectancy is longer than average, the way modern life is designed promotes activity throughout the day – as an example, everyone cycles in Amsterdam. Try to be mindful of incorporating natural movement into your day-to-day life, whether that’s swapping a commute in a car for a walk or taking the stairs wherever possible.

2. Identify your purpose in life

Ikigai is the Japanese technique that refers to identifying your purpose in life, and is similar to “plan de vida,” one of the longevity secrets of the inhabitants of Nicoya Peninsula in Costa Rica.“It’s time for us to adopt this technique as well – knowing our life’s goal can afford us an extra seven years of life,” says Buettner. How to identify it? Buettner explains that it’s about looking within yourself and identifying what you’re passionate about, what you’re good at, what’s good for the community and what you feel makes your life worthwhile.

3. Reduce stress

We live in societies that put us under constant pressure, both personally and globally. Stress leads to chronic inflammation, which also leads to disease. The secret, Buettner reveals, is to incorporate stress-relieving rituals into your daily routine, just like those who live in Blue Zones. If the islanders of Ikaria resort to afternoon naps, and those of Okinawa devote time to remembering departed loved ones, we too can adopt rituals that help us relax and recharge. Think about incorporating a meditative yoga session into your day or even something simple, like going for a walk or speaking to a friend, which can all help cortisol (the stress hormone) levels drop.

4. The “80 per cent” rule

When it comes to your diet, doctors and nutritionists encourage following the 80 per cent rule. The idea is to try and stop eating before you feel full – roughly when you’ve reached 80 per cent of your capacity – because it’s a proven pro-longevity method. How best to put it into practice? Eating slowly and more mindfully, away from your desk and computer, will help you intuitively understand how full you are. Chewing your food properly is something to consider too – experts suggest chewing each bite at least 20-30 times, to allow the satiety signal to move from your taste buds to brain. Also, try eating smaller amounts in the evening.

5. Try a plant-based diet

Adopting a plant-based diet is an effective way to prevent a variety of chronic conditions, such as cardiovascular disease, say nutritionists. A recent study from the University of Bergen in Norway concluded that adopting a plant-based diet rich in whole grains, legumes, nuts, fresh fruits and vegetables can add 10 years to your life expectancy. The diet of Blue Zone centenarians consists largely of legumes, like black beans, azuki beans, soybeans, lentils and broad beans, while meat is consumed only five times a month.

6. Drink wine – in moderation

In Blue Zones, Buettner reveals people drink local wine, but in moderation. Those who drink no more than a couple of glasses of red wine a day, like Sardinian centenarians, may even live longer than those who forgo alcohol completely.

7. Belong to a community

Those who belong to a religious community, of any denomination or type, and who regularly join ceremonies can live four to 14 years longer than those who do not belong to any community at all. Try playing a team sport or joining a club, which can have the same effect. It’s the feeling of belonging and being part of a group that counts.

8. Prioritise family

Blue Zone dwellers hold on to their loved ones – literally. It’s common for elderly parents to live close by, or even at home with their children, so that children grow up with both parents and grandparents – this is physically and mentally beneficial, whatever your age. Buettner also points our that by growing up with grandparents, children get sick less often. Couples, for the most part, tend to stay faithful for life, which can add at least three years on to life.

9. Cultivate friendships

Friendships are like plants: they need to be tended and cultivated. Make sure you see friends in person and don’t rely on social media interaction as it doesn’t offer the same health benefits. Buettner explains that those living on the island of Okinawa create “moais”. These are groups of five to eight close friends who promise to stay lifelong friends and support each other throughout their lifetime.