The Secrets of Longevity. Adding Years to Your Life and Life to Your Years

With age comes wisdom, experience, and memories. Every trip around the sun is to be enjoyed and treated as the gift it is, and I don't know one person who doesn't want to prolong their life and quality of life for as long as possible! While there’s no magic potion or one-size-fits-all solution to staying, incorporating a few lifestyle changes can significantly enhance your chances of a fulfilling, extended life. 

Have you ever heard of Blue Zones? Blue Zones refer to certain areas across the world where people live significantly longer than average due to their lifestyle and habits. According to The Secret of the Blue Zones author and educator Dan Buettner, the 4 habits essential to prolonging your life are natural movement, a positive outlook, connecting with others as often as possible, and eating wisely. Here, we will mostly focus on that last one, eating wisely. Below are a few tips to keep you feeling your best, no matter your age.

Cut Down on the Sugar

There are so many reasons we should limit our sugar consumption: risk of obesity, type 2 diabetes, heart disease, tooth cavities, lack of nutrients, and more. On top of all of that, you can also add aging to the list. Sugar attaches to proteins in the bloodstream and damages them through a process known as glycation. Two of the proteins affected are collagen and elastin, which are responsible for keeping your skin plump, glowy, and looking youthful. Not to mention the havoc too much sugar can wreak on your systems. All in all, it's best to keep your intake low for a myriad of reasons.  

Load Up on Antioxidants

We hear the word “antioxidants” all of the time when it comes to diet, but why do we need them? Antioxidants found in fruits, veggies, and other whole foods protect our cells from free radicals which accumulate in our bodies damaging DNA and cells. Over time, this damage leads to visible and invisible signs of aging. However, there are plenty of ways to incorporate antioxidants into your diet. Dark, leafy greens, Russet potatoes, red bell peppers, and apples contain many antioxidants, but you really won't go wrong with any fruits and veggies. One of my favorite ways of increasing antioxidants in my system is by having some mixed berries in my breakfast, as a snack, or even for dessert with some natural whipped cream!

Eat Anti-inflammatory Foods

Inflammation isn't just something we get when we're hurt or sick— many of us have chronic, low-grade inflammation that can slowly creep in and cause damage to the body over time. First off, do your best to avoid inflammatory foods, such as sugar and processed foods. Instead, replace these foods with leafy green veggies, fatty fish (think salmon and mackerel), and nuts which all contain anti-inflammatory properties that can reduce the signs of aging. Herbs such as thyme and basil also have those same properties. There are plenty of ways to incorporate these foods and herbs into your daily diet to avoid that sneaky inflammation trying to rob you of your years on this Earth.

Take Care of Your Digestion

A healthy digestive system is critical for our overall health and well-being, but it also helps slow down aging. What you put into your body has to come out. If the digestive system isn't doing its job to remove waste, accumulated toxins will have a difficult time leaving your body. This can lead to a dull, congested complexion, skin issues, and even wrinkles. Drink enough water, eat a diet full of whole foods, and you may want to add a probiotic to ensure your body eliminates waste and toxins regularly.

Eat Enough Protein
As we age, we naturally tend to lose muscle mass. While you may not be able to stay at your peak fitness with each passing year, staying strong is a key aspect of prolonging your life. Muscles need protein to grow and remain strong, which is why including enough protein in all of your meals is essential for longevity. Try to include a healthy source of protein into all of your meals, whether it be lean meats, fish, or plant-based options such as beans and legumes. Nourishing your muscles is especially important as you age because it helps you stay active, functional, and flexible for many years to come.  

Now that we’ve addressed some small changes you can make to your diet, let’s discuss the other essential habits that will round out this holistic and healthy lifestyle.

Prioritize Physical Activity and Exercise

Regular physical activity is a vital pillar of longevity. Engaging in cardiovascular exercises, strength training, and flexibility routines helps maintain a healthy body and mind. However, there are plenty of ways to seamlessly incorporate movement into your day without even trying. Activities such as brisk walking, yoga, gardening, or cooking can be rewarding, stress-relieving and life-giving.

Cultivate a Positive Mindset and Purpose in Life

A positive attitude and a sense of purpose can be powerful allies in the journey toward longevity. Discover what brings you meaning and fulfillment, whether it's pursuing a hobby, volunteering, or setting and achieving meaningful goals. According to studies of Blue Zones, people with the longest life spans tend to belong to faith-based communities and find that devoting their time to their respective communities gives them a sense of purpose. Overall, cultivating security in why you wake up every morning and all that you have to offer this world can completely change your future.

Stay Connected to Nature and Community

Genuine connections with nature and members of your community might just be the most impactful secret to longevity. Spending time outdoors, engaging in eco-friendly living, and immersing yourself in the natural world has the incredible capacity to rejuvenate and heal. Prioritizing cross-generational connections between family members is extremely important as it engages everyone during each stage of their life, refreshing the elderly and providing wisdom for the young. Having romantic or platonic partnerships and an immediate social circle to meet with frequently is also crucial to longevity. Whether it’s a book club, an exercise class, a group of neighborhood friends, or a weekly coffee crew, people need other people in their lives!

By incorporating these suggestions you have the ability to add years to your life and life to your years. Trendy activities such as pickleball are both social and physical and give players a sense of purpose, checking off three of the four pillars of longevity. In addition, the Mediterranean Diet, which is all of the talk right now, perfectly aligns with the guidelines above to prolong your life. 

Remember your purpose and fulfill that purpose by respecting and honoring your body. Years from now when you are aging yet active and vibrant, you’ll thank the present version of you.

My interest in longevity sparked when I learned about blue zones through Dan Buettner’s book, Secrets of the Blue Zones, and the docuseries, Live to 100, on Netflix. Check out these fascinating resources at the links below:

Book: https://danbuettner.com/books/blue-zone-secrets/ 

Netflix Series: https://www.netflix.com/title/81214929 

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied health and wellness coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to creating your soul aligned Business” and “The Ultimate Guide to Becoming a successful soul professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.