The Secrets of Living Past 100: Lessons from the World's Oldest People

This video explores the incredible life of Jeanne Louise Calment, who lived to be 122, and delves into the secrets of "Blue Zones" – regions where people live exceptionally long and healthy lives. We'll uncover the common habits of centenarians and how we can adopt them for a longer life.

Key Takeaways

• Genetics play a role in longevity, but lifestyle and environment are far more influential (80% vs. 20%).
• "Blue Zones" are areas with a high concentration of centenarians, identified by researchers like Dan Buettner.
• The "Power 9" are nine lifestyle habits common among centenarians in these zones.

The Remarkable Life of Jeanne Louise Calment

Born in 1875 in Arles, France, Jeanne Louise Calment lived through an astonishing amount of historical change. She saw the world transform from horse-drawn carriages to the internet age. She was 14 when the Eiffel Tower was built, and Mahatma Gandhi had just moved to South Africa when she married at 21. She lived through both World Wars, the loss of her daughter and husband, India's independence, and humanity's first steps on the moon. By the time she passed away at 122 in 1997, the digital age was well underway. Her life shattered all expectations of human lifespan.

The Science of Longevity: Lifestyle Over Luck

A Danish twin study conducted between 1870 and 1900 analyzed over 2,800 twins. The conclusion was striking: genetics account for only about 20% of a person's lifespan, while lifestyle and environment influence the remaining 80%. This means our daily choices – what we eat, how we exercise, and our overall lifestyle – have a significant impact on how long we live.

Discovering the Blue Zones

In the early 2000s, explorer Dan Buettner, working with National Geographic, set out to study regions with the highest concentration of people living to 100 or older, known as centenarians. Collaborating with anthropologists, historians, dietitians, and geneticists, they identified five such "Blue Zones" around the world:

1. Sardinia, Italy: Known for a high concentration of male centenarians.
2. Okinawa, Japan: Boasts the world's longest disability-free life expectancy.
3. Loma Linda, California, USA: A Seventh-day Adventist community.
4. Ikaria, Greece: An island with a high number of long-lived residents.
5. Nicoya Peninsula, Costa Rica: Another region with a remarkable elderly population.

Researchers found that the common factor wasn't just clean air or water, but specific lifestyle habits shared by the people in these zones. These habits were collectively termed the "Power 9."

The Power 9: Habits for a Longer Life

Here are the nine lifestyle habits observed in Blue Zone residents:

1. Move Naturally: Centenarians don't necessarily spend hours in the gym. Instead, their environments encourage constant, low-intensity movement throughout the day. This includes walking to places, gardening, and even sitting on the floor to eat, which naturally engages more muscles.
2. Purpose: Having a reason to wake up in the morning, known as 'Ikigai' in Okinawa or 'Plan de Vida' (life plan) in Costa Rica, can add up to 7 years to life expectancy. This purpose doesn't have to be grand; it can be found in hobbies, volunteering, or simple daily satisfactions.
3. Down Shift: Chronic stress is detrimental to health. Blue Zone residents incorporate daily rituals to reduce stress, such as praying, napping, enjoying a happy hour with friends, or honouring ancestors. These practices help lower the risk of heart disease, diabetes, and cancer.
4. 80% Rule: A Japanese phrase, 'Hara hachi bu,' advises eating until you are 80% full. This practice, also echoed in ancient Ayurvedic medicine, helps prevent overeating and is linked to numerous health benefits, including slower aging and extended lifespan.
5. Plant Slant: The diet in most Blue Zones is predominantly plant-based. While meat is consumed sparingly, beans, whole grains, vegetables, and tubers form the core of their meals. Many centenarians are vegetarian or even vegan.
6. Wine at 5: While controversial, many Blue Zone residents (except in Loma Linda) consume moderate amounts of alcohol, typically 1-2 glasses of red wine per day, often with meals and friends. However, newer research suggests that zero alcohol is the healthiest option, and the benefits of red wine (like resveratrol) can be found in grapes themselves.
7. Belong: Being part of a faith-based or social community is common among centenarians. Attending religious services four times a month can increase life expectancy by 4 to 14 years. This sense of belonging provides peace and a positive outlook.
8. Loved Ones First: Family is a top priority. Centenarians prioritize spending time with their aging parents, grandparents, children, and life partners. Maintaining strong family bonds can add years to one's life.
9. Right Tribe: Having a supportive social circle of friends who promote healthy behaviours is vital. Studies show that habits like smoking, obesity, and even happiness can be contagious. Surrounding yourself with positive influences makes healthy choices easier to maintain.

Can We Create New Blue Zones?

Dan Buettner suggests that Singapore could be considered a developing sixth Blue Zone. Through government policies that subsidize healthy food, tax junk food, promote walking, and offer tax breaks for living near elderly parents, Singapore has seen a dramatic increase in life expectancy. This demonstrates that intentional societal changes can significantly impact longevity.

While reaching 120 years might require a good dose of luck, adopting these Power 9 habits can significantly increase your chances of living a long, healthy, and fulfilling life, potentially well past 100.