There is no silver bullet to live longer, says Dan Buettner, a National Geographic Fellow and journalist who studies the habits of people who live in the Blue Zones, the places in the world where people live the longest. The places are: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.
But making small changes to your daily routine – from how you spend your lunch break to whether you stay in touch with friends – can make a big difference in the long run, Buettner tells CNBC Make It.
Particularly during the Covid pandemic, as most people’s lives have changed dramatically, here are the three main habits of the Blue Zones that Buettner says are important to start now.
Have 3 friends you can count on
Famous Harvard research has shown that people in close relationships live longer than people who are isolated.
“If you’re socially disconnected, [or] if you don’t have three friends you can count on on a bad day, it shaves about eight years off your life expectancy, compared to someone with a good connection, ”says Buettner.
During the pandemic, even video calls can have a positive effect: “If the conversation has emotional content, it counts,” he says.
“In the days before Covid, we took a lunch break and often had dinner with a colleague,” he says. Since that’s not possible for many people during the pandemic, he suggests having a video call mid-day with someone you care about. “Make that part of your daily routine,” he says.
Take a walk that mimics your commute
Much research supports that exercise reduces the risk of illness and death, but you don’t need a stationary bike or home gym to reap the benefits.
“People in Blue Zones run every day and they hit 100 without all the other gadgets and splendor of sports,” says Buettner.
People who commute to work and have to walk to a bus or train station have a lower risk of cardiovascular disease. If you work remotely and are more sedentary than usual, take a walk around the block that mimic your morning and evening rides, Buettner says. Leave your sneakers or hiking boots by the front door “to constantly remind you to use them,” he says.
Walking during the pandemic is an easy way to exercise safely outdoors and also socialize with someone outside your household. Dr. Anthony Fauci has said he powerwalks 3.5 miles a day to de-stress after work.
Studies have shown that walking boosts your creativity, improves your memory, and even helps you sleep.
Take a 20-minute afternoon nap
Taking a mid-afternoon nap is common in many of the Blue Zones regions, Buettner says.
“People who nap for at least 20 minutes five days a week have about a third lower rate of heart disease than people who ride a motorcycle all day long,” he says.
After a nap, you usually feel sharper and have lower levels of the stress hormone cortisol, Buettner says. Over time, regular nappers also have less inflammation in their bodies, he adds. (Chronic inflammation is associated with a variety of diseases.)
The key to avoiding dizziness is to nap for just 20 minutes, according to the National Sleep Foundation. If you work from home, take a power nap during your lunch break – this can improve your performance. Studies suggest that short power naps can improve work performance by up to 34% and improve alertness by 54%.
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