There is no silver bullet for living longer, says Dan Buettner, a National Geographic Fellow and journalist who studies the habits of people living 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 in your daily routine – from how you spend your meal to keeping in touch with friends – can make a big difference in the long run, Buettner tells CNBC Make It.
Especially during the Covid pandemic, as the lives of most people have changed dramatically, here are the top three habits from the Blue Zones that, according to Buettner, are important to start now.
Have 3 friends you can count on
Well-known research from Harvard has shown that people with close relationships live longer than those who are isolated.
“If you are socially disconnected, [or] “if you do not have three friends you can count on on a bad day, it shaves your life expectancy about eight years, compared to someone who is well connected,” says Buettner.
During the pandemic, even video calls can have a positive effect: “If the emotional content is emotional, it counts,” he says.
“In the pre-Covid days, we had lunch and went out to dinner regularly with a colleague,” he says. Since this is not possible for many people during the pandemic, he suggests suggesting a mid-day video call with someone you care about. “Make it part of your daily routine,” he says.
Take a walk that mimics your commute
A lot of research supports that you ward off the risk of disease and death, but you do not need an exercise bike or home gym to reap the benefits.
“People in Blue Zones walk every day and they pick it up to 100 without trying to work out all the other accessories and fun,” Buettner says.
People who commute to work and have to walk to a bus or train station have a lower risk of developing cardiovascular problems. If you work remotely and are more sedentary than usual, then take a detour through the block that mimics your morning and evening trips, Buettner says. Leave your sneakers or running shoes at 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 to hang out with someone from outside your household. Dr. Anthony Fauci said he was going to stress 5km a day after work.
Studies have shown that walking increases your creativity, improves your memory and even helps you sleep.
Take a 20-minute nap
Buettner says a short nap is common in many of the Blue Zones regions.
“People who report sleeping at least 20 minutes, five days a week, have about a third lower rate of heart disease than people who just move through the day,” he says.
After an afternoon nap, you usually feel sharper and have the lower levels of the stress hormone cortisol, Buettner says. Over time, ordinary cloths also have less inflammation in their bodies, he adds. (Chronic inflammation is associated with several diseases.)
The key to avoiding grogginess is to only sleep for 20 minutes, according to the National Sleep Foundation. If you work from home, take an afternoon nap during your lunch; it can improve your performance. Studies suggest that short naps can increase performance by up to 34% and improve alertness by 54%.
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