LONGEVITY LIFESTYLE

We’ve curated a list of best practices based on the latest research in longevity and the lifestyles of the world’s longest-lived people.

LONGEVITY hotspots

‘Longevity Hotspot’ is a term for regions of the world where the population on average live longer, healthier lives with particularly higher numbers of centenarians.

The five regions currently defined as Longevity Hotspots:

  1. Okinawa (japan)

  2. Sardinia (Italy)

  3. The Nicoya Peninsula (Costa Rica)

  4. Ikaria (Greece)

  5. Loma Linda (California, US)

Why?

Each of these regions have cultural similarities that may explain their improved longevity.

  • Diet: predominantly plant based and a moderate calorie intake.

  • Low consumption of alcohol and tobacco.

  • Emphasis on social engagement and family value.

  • Exercise is an integral part of life.

Considering familiarising yourself with the culture of these regions and adopting similar practices in your daily life may be the secret to unlocking a longer healthier life.

DIET

PLANT-BASED DIET

You may have heard of your ‘5 a day’ but do you know of the power this has for your health-span?

Research published in Circulation, the flagship journal of the American Heart Association, suggests that consuming approximately five daily servings of fruits and vegetables—comprising two servings of fruits and three servings of vegetables—could be the ideal amount for promoting longevity. Focusing on green leafy vegetables like spinach and kale, as well as fruits and vegetables rich in beta carotene and vitamin C such as citrus, berries, and carrots, have been linked to longevity benefits. They help reduce the risk of chronic health conditions like cardiovascular disease and cancer, leading causes of death in elderly populations.

Fact: The diets of people who make it to 100 are 90% whole food and plant based, often foods grown in their gardens. (1)

MEDITERRANEAN DIET 

The Mediterranean diet, characterized by high consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil, along with moderate intake of fish, poultry, and red wine, has been strongly linked to longevity and improved health outcomes. This dietary pattern is rich in antioxidants, fibre, and healthy fats, which may contribute to lower rates of cardiovascular disease, cancer, and neurodegenerative conditions. In fact, recent studies link the Mediterranean diet with lower risk factors for heart disease, such as high cholesterol and high blood pressure. Additionally, this diet emphasizes fresh, seasonal ingredients and minimizes processed foods and added sugars, promoting overall health, and potentially extending lifespan. (2)(3)

THE POWER OF BEANS

Beans are a nutritional powerhouse, rich in protein, fibre, vitamins, and minerals that support heart health, blood sugar control, and weight management. Their high fibre and low glycaemic index make them ideal for maintaining digestive health and preventing diabetes. Regular consumption of beans is linked to lower risks of heart disease and certain cancers due to their antioxidant and anti-inflammatory properties. In regions known for longevity, such as Okinawa and Nicoya, beans are a dietary staple, with the longest-lived individuals eating around a cup of beans a day.   Versatile, affordable, and environmentally friendly, beans are a good alternative protein source to meat that promote overall health and longevity.

Top tip: the more colour the beans you incorporate into your diet have, the higher the antioxidant content is.(4)

RETHINK MEAT

Consuming about 2 ounces of meat per day, equivalent to half a burger, increases the risk of dying from cardiovascular disease by 26% compared to vegetarians, even after adjusting for other risk factors. Swapping animal protein for plant protein, such as legumes, quinoa, whole grains, nuts and beans along with whole soy products like tofu and tempeh, can significantly boost your longevity, especially when initiated in midlife. Research suggests that even a small shift of 3% of caloric intake from animal to plant protein can lead to a 10% decrease in all-cause death over a 16-year period. Furthermore, replacing eggs and red meat with plant proteins can lower the risk of death by up to 24%. In regions with high longevity, like the blue zones, red meat is consumed at most twice a week in servings no larger than 2 ounces cooked, while up to 3 ounces of fish are consumed daily. (5,6)

FERMENTED FOODS

Did you know that Fermented foods are rich in probiotics, beneficial bacteria that support a healthy gut microbiome? A balanced gut microbiome is crucial for digestion, nutrient absorption, and immune function and is of upmost importance to maintain as we age. By promoting a healthy digestive system, fermented foods such as kimchi, kefir, and sauerkraut, help reduce inflammation and prevent gastrointestinal issues. (7)

MUSHROOMS

Mushrooms have been associated with longevity due to their rich nutrient content and plethora of health benefits. Certain mushrooms, like shiitake, reishi, and maitake, contain bioactive compounds such as polysaccharides and antioxidants, which have been linked to improved immune function, reduced inflammation, and enhanced cellular repair mechanisms like autophagy. Regular consumption of mushrooms may therefore contribute to a longer and healthier life. (8)

physical & mental health

naps and stress reduction

Did you know that taking naps may promote longevity?  Regular 20-minute naps can significantly enhance longevity by reducing the risk of heart attacks and lowering blood pressure.  A study, led by cardiologist Manolis Kallistratos, found that napping resulted in an average drop of 5mm Hg in blood pressure, comparable to the effects of low-dose medication. Naps also help switch the body from a "fight or flight" mode to a "rest and digest" mode, reducing the stress hormone cortisol and promoting relaxation. Although finding time to nap can be challenging, even short periods of rest or sitting with your eyes closed can be beneficial. A quiet rest of 10-20 minutes is suggested as optimal to avoid grogginess and maximize rejuvenation, helping to maintain a healthy circadian rhythm and improve overall well-being. (9)

CONTROLLING ANGER TO PROTECT YOUR HEART

Managing your anger is crucial for heart health and longevity!

Chronic anger and frequent outbursts can lead to an increase in stress hormones such as cortisol and adrenaline, which can cause elevated blood pressure and heart rate. Over time, this puts extra strain on the cardiovascular system, increasing the risk of heart disease, heart attacks, and strokes. 

Uncontrolled anger can also contribute to unhealthy behaviours such as overeating, smoking, and excessive alcohol consumption, which further damage heart health. Additionally, anger can impair the immune system, making the body more susceptible to inflammation and other chronic conditions that affect the heart. 

Effective anger management techniques include practicing mindfulness, engaging in regular physical activity, using relaxation techniques such as deep breathing and meditation, and seeking professional help when needed. By learning to control anger, individuals can reduce their stress levels, lower their blood pressure, and improve overall heart health, contributing to a longer, healthier life. (10)

social connectivity

Strong social connections are vital for longevity and overall well-being. Numerous studies have shown that people with robust social networks live longer, healthier lives compared to those who are socially isolated. Social interactions provide emotional support, reduce stress, and promote a sense of belonging and purpose. (11,12)

gardening

Gardening offers numerous benefits that contribute to longevity and overall well-being. This activity combines physical exercise, mental stimulation, and social interaction, all of which play critical roles in promoting a healthier, longer life. Not to mention, what you grow can contribute to improving your diet along the way too! (13)

exercise, movement, sitting less

Prolonged sitting is associated with various health risks, including obesity, heart disease, diabetes, and even cancer. Sedentary behaviour negatively impacts metabolism, blood circulation, and muscle activity. To combat the dangers of prolonged sitting, it’s important to take regular breaks to stand, stretch, and move around throughout the day. (14)

positive expectations

Expectations regarding aging significantly influence physical outcomes in older adults. Research involving 148 participants revealed that expecting less physical deterioration was associated with adopting more physically active lifestyles (15). Those with lower expectations of age-related health complications engaged in higher levels of physical activity and perceived themselves as having better physical function. Conversely, older adults with low expectations regarding aging were less likely to prioritize medical care, heightening their risk for adverse outcomes. Additionally, trials have shown that individuals with a positive perception of aging lived an average of 7.5 years longer than those with negative perceptions. These findings underscore the importance of managing aging-related expectations to improve lifestyle choices and maintain physical health, fitness, and function in later life, ultimately contributing to longevity.

TRUE OR FALSE?

  • While genes and family history can influence the risk of various disorders such as diabetes, cardiovascular disease, and cancer, they don't exclusively dictate overall health or longevity. According to Dr. Roger Landry, author of "Live Long, Die Short," lifestyle choices play a substantial role, accounting for 70% of how we age. Dr. Landry emphasizes that our way of living significantly impacts our health as we grow older. Thus, focusing on altering controllable factors like diet and physical activity levels is crucial for improving both health and lifespan. (16)

  • False- Moderate training little and often is more effective

    Excessively intensive training can lead to injuries and strain the body. Studies show that moderate physical activity, such as regular walking or cycling, often delivers the best health results. (17)

  • True! Check out our blog post:  https://oxfordhealthspan.com/blogs/aging-well/spermidine-and-the-gut-brain-connection  to find out more.

references

1. Blue Zones Diet: Food Secrets of the World’s Longest-Lived People - Blue Zones [Internet]. [cited 2024 Jun 21]. Available from: https://www.bluezones.com/2020/07/blue-zones-diet- food-secrets-of-the-worlds-longest-lived-people/

2. Trichopoulou A, Martínez-González MA, Tong TYN, Forouhi NG, Khandelwal S, Prabhakaran D, et al. Definitions and potential health benefits of the Mediterranean diet: views from experts around the world. BMC Med [Internet]. 2014 Jul 24 [cited 2024 Jun 21];12(1). Available from: /pmc/articles/PMC4222885/

3. Tosti V, Bertozzi B, Fontana L. Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms. J Gerontol A Biol Sci Med Sci [Internet]. 2018 Mar 2 [cited 2024 Jun 21];73(3):318. Available from: /pmc/articles/PMC7190876/

4. Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients [Internet]. 2021 Feb 1 [cited 2024 Jun 21];13(2):1–16. Available from: /pmc/articles/PMC7915747/

5. Lamberg-Allardt C, Bärebring L, Arnesen EK, Nwaru BI, Thorisdottir B, Ramel A, et al. Animal versus plant-based protein and risk of cardiovascular disease and type 2 diabetes: a systematic review of randomized controlled trials and prospective cohort studies. Food NutrRes [Internet]. 2023 [cited 2024 Jun 21];67. Available from: /pmc/articles/PMC10084508/

6. Crimarco A, Springfield S, Petlura C, Streaty T, Cunanan K, Lee J, et al. A randomized crossover trial on the effect of plant-based compared with animal-based meat on trimethylamine-N-oxide and cardiovascular disease risk factors in generally healthy adults: Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT). Am J Clin Nutr [Internet]. 2020 Nov 1 [cited 2024 Jun 21];112(5):1188. Available from: /pmc/articles/PMC7657338/

7. Leeuwendaal NK, Stanton C, O’toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients [Internet]. 2022 Apr 1 [cited 2024 Jun 21];14(7). Available from: /pmc/articles/PMC9003261/

8. Venturella G, Ferraro V, Cirlincione F, Gargano ML. Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Int J Mol Sci [Internet]. 2021 Jan 2 [cited 2024 Jun 21];22(2):1–31. Available from: /pmc/articles/PMC7826851/

9. Yamada T, Hara K, Shojima N, Yamauchi T, Kadowaki T. Daytime Napping and the Risk of Cardiovascular Disease and All-Cause Mortality: A Prospective Study and Dose-Response Meta-Analysis. Sleep [Internet]. 2015 Dec 1 [cited 2024 Jun 21];38(12):1945. Available from: /pmc/articles/PMC4667384/

10. NIH-funded clinical trial links frequent anger to increased risk of heart disease | National Institutes of Health (NIH) [Internet]. [cited 2024 Jun 21]. Available from: https://www.nih.gov/news-events/news-releases/nih-funded-clinical-trial-links-frequent- anger-increased-risk-heart-disease

11. Umberson D, Karas Montez J. Social Relationships and Health: A Flashpoint for Health Policy. J Health Soc Behav [Internet]. 2010 Mar 1 [cited 2024 Jun 21];51(Suppl):S54. Available from: /pmc/articles/PMC3150158/

12. Ozbay F, Johnson DC, Dimoulas E, C.A. Morgan I, Charney D, Southwick S. Social Support and Resilience to Stress: From Neurobiology to Clinical Practice. Psychiatry (Edgmont) [Internet]. 2007 May [cited 2024 Jun 21];4(5):35. Available from: /pmc/articles/PMC2921311/

13. Thompson R. Gardening for health: a regular dose of gardening. Clinical Medicine [Internet]. 2018 Jun 1 [cited 2024 Jun 21];18(3):201. Available from: /pmc/articles/PMC6334070/

14. Peddie MC, Kessell C, Bergen T, Gibbons TD, Campbell HA, Cotter JD, et al. The effects of prolonged sitting, prolonged standing, and activity breaks on vascular function, and postprandial glucose and insulin responses: A randomised crossover trial. PLoS One [Internet]. 2021 Jan 1 [cited 2024 Jun 21];16(1 January 2021). Available from: https://www.medicalnewstoday.com/articles/sitting-down-all-day

15. Breda AI, Watts AS. Expectations Regarding Aging, Physical Activity, and Physical Function in Older Adults. Gerontol Geriatr Med [Internet]. 2017 Jan 1 [cited 2024 Jun 21];3:233372141770235. Available from: /pmc/articles/PMC5406123/

16. Keys to a Long Life - Where You Live Matters [Internet]. [cited 2024 Jun 21]. Available from: https://www.whereyoulivematters.org/resources/3-keys-to-longevity-lifestyle-environment- and-genetics/

17. del Pozo Cruz B, Biddle SJH, Gardiner PA, Ding D. Light-Intensity Physical Activity and Life Expectancy: National Health and Nutrition Survey. Am J Prev Med [Internet]. 2021 Sep 1 [cited 2024 Jun 21];61(3):428–33. Available from: https://pubmed.ncbi.nlm.nih.gov/33980418/