{"id":22061,"date":"2020-03-02T20:04:37","date_gmt":"2020-03-02T20:04:37","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=2338"},"modified":"2020-03-02T20:04:37","modified_gmt":"2020-03-02T20:04:37","slug":"learn-the-nine-habits-of-those-who-live-longer-2","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/ja\/2020\/03\/learn-the-nine-habits-of-those-who-live-longer-2\/","title":{"rendered":"\u9577\u751f\u304d\u3059\u308b\u4eba\u306e9\u3064\u306e\u7fd2\u6163\u3092\u5b66\u3076"},"content":{"rendered":"
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If there\u2019s one thing we all want out of life, it\u2019s probably more of it. More health, more happiness, and more good years. Living longer means more time to enjoy the life we\u2019ve worked hard to build.<\/p>\n<\/div>

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But how do we do that? Perhaps we should start by looking at the people who live the longest. Those are the people and places author Dan Buettner and the National Geographic Society found\u2014a journey described in Buettner\u2019s book Blue Zones: 9 Lessons for Living Longer from the People Who\u2019ve Lived the Longest.<\/em><\/a><\/p>\n<\/div>

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Blue Zones\u2014places like Ogliastra in Sardinia, Okinawa in Japan, and the Nicoya Peninsula in Costa Rica\u2014have the world\u2019s highest concentrations of individuals over 100 years old. They\u2019re also home to people who tend to grow old without health problems like heart disease, obesity, cancer, or diabetes.<\/p>\n<\/div>

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Buettner and his colleagues found that long-living people have nine different factors in common:<\/p>\n<\/div>

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They Follow A Plant-Based Diet<\/strong><\/h4>\n<\/div>
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People who live in Blue Zones tend to eat a highly plant-based diet. They eat around 95 percent plants\u2014mostly vegetables, legumes, whole grains, and nuts. The non-plant portion of a Blue Zone diet often consists of fish rich in omega-3 fats<\/a>.<\/p>\n<\/div>

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They Restrict Their Total Calories<\/strong><\/h4>\n<\/div>
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The people Buettner and company studied typically eat fewer overall calories than we do\u2014through a number of traditional practices. Okinawans, for example, traditionally follow the \u201c80 percent\u201d rule or, as they call it, \u201chara hachi bu.\u201d They stop eating when they feel 80 percent full, rather than at 100 percent. Others, such as the Icarian Greek Orthodox Christians, follow periods of fasting through the course of the year.<\/p>\n<\/div>

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We would certainly caution that such periods of fasting are best carefully controlled,<\/a> and that fasting may not be right for everyone. Before you change your caloric intake, you should be sure to consult with your doctor.<\/p>\n<\/div>

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They Drink Alcohol in Moderation<\/strong><\/h4>\n<\/div>
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Alcohol can be addictive and is toxic in large amounts\u2014so this is no license to binge. The long-lived residents of Blue Zones tend to consume alcohol in moderation. Consuming a moderate amount of alcohol<\/a> may help reduce the risk of heart disease. Red wine,<\/a> which also contains healthy antioxidants, is commonly consumed in a number of these regions\u2014but also in moderation.<\/p>\n<\/div>

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Just as with fasting, your ability to tolerate alcohol and control your consumption will vary. Ask your doctor about your risks.<\/p>\n<\/div>

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They Build Movement into Their Lives<\/strong><\/h4>\n<\/div>
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People in Blue Zones tend to get exercise in the course of their daily lives\u2014through work, play, and daily chores. Their activities are often as simple as walking or climbing. They sit very little because they have so much to do on their feet.<\/p>\n<\/div>

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Does your lifestyle have you sitting more than you\u2019re on your feet? It doesn\u2019t have to be that way. These\u00a025 ways to get up and moving<\/a>\u00a0are just a start. Use your imagination.<\/p>\n<\/div>

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They Get as Much Sleep as They Need<\/strong><\/h4>\n<\/div>
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Rather than getting up and going to sleep to a clock, people who live in Blue Zones sleep\u2014and get up\u2014when their body tells them to. In some Blue Zones, daytime napping is also common.<\/p>\n<\/div>

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Though a \u201cget up when ready\u201d attitude may not go over well with your employer, there are steps many of us can take to get better sleep. It starts with going to bed when you\u2019re tired.\u00a0Avoid the triggers that cause insomnia,<\/a>\u00a0and if your sleep isn\u2019t as refreshing as you feel it should be, consider whether you have any of the\u00a0signs of sleep apnea.<\/a><\/p>\n<\/div>

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They Have a Spiritual Side<\/strong><\/h4>\n<\/div>
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More often than not, Blue Zones tend to occur in religious communities. A \u7814\u7a76\u306e\u6570<\/a> have shown correlations between attending religious services and longevity.<\/p>\n<\/div>

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They Have a Life Purpose<\/strong><\/h4>\n<\/div>
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This one just makes sense. If you have something important to live for, wouldn\u2019t you naturally take healthy actions to prolong your life? But the association between life purpose and longevity has also been demonstrated in several studies.<\/a> And your life purpose doesn\u2019t have to be huge. You just need to care about it.<\/a><\/p>\n<\/div>

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They Live Close to Their Families<\/strong><\/h4>\n<\/div>
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In fact, they often live with them. Research has shown that grandparents who take care of their grandchildren live longer<\/a> than those who don\u2019t. Perhaps it\u2019s all the new moves<\/a> they\u2019ve picked up.<\/p>\n<\/div>

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They Spend Time with Healthy Friends<\/strong><\/h4>\n<\/div>
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Finally, people in Blue Zones have close friends who help to keep them healthy. Spending time with friends is more than fun. When you have\u00a0regular contact and support<\/a>\u00a0from a close group of friends, your stress is measurably reduced. So how do you\u00a0make and keep friends\u00a0<\/a>who keep you healthy? In short, treat your friends the way you\u2019d like to be treated.<\/p>\n<\/div>

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And if you have trouble making friends, don\u2019t be afraid to do a little research. As with anything else, you can improve with the help of a few easy tips, and a little practice.<\/a><\/p>\n<\/div>

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