There is no silver bullet to live longer, says Dan Buettner, National Geographic Fellow and journalist who studies the habits of people living in the “blue zones,” which are the places in the world where people live the most. Places are: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California.
But a small change in your daily routine – from the way you spend your lunch time 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, because most people’s lives have changed dramatically, here are the first three Blue Zone habits that Buettner says are important to start now.
You have 3 friends you can count on
Famous research at Harvard has shown that people who have close relationships live longer than those in isolation.
“If you are socially disconnected, [or] if you don’t have three friends you can count on on a bad day, you laugh about eight years of life expectancy, compared to someone who is well connected, “says Buettner.
During the pandemic, even video calls can have a positive effect: “If the conversation has emotional content, it matters,” he says.
“In the pre-Covid days, we would take a lunch break and often go out to eat with a colleague,” he says. Because this is not possible for many people during a pandemic, he suggests a video call in the middle of the day with someone you care about. “It’s part of your daily routine,” he says.
Take a walk that mimics your commute.
A lot of research claims that exercise avoids the risk of illness and death, but you don’t need a bike or a gym to reap the benefits.
“People in the blue zones go every day and reach 100 without all the other objects and shows working,” says Buettner.
People who commute to work and have to go to a bus or train station have a lower risk of developing cardiovascular problems. If you work remotely and are more sedentary than usual, take walks around the block that mimics your commute in the morning and evening, says Buettner. Leave your sneakers or walking shoes on the front door, “to remind you to use them all the time,” he says.
Walking during a pandemic is an easy way to move safely outdoors and also socialize with someone outside your household. Dr. Anthony Fauci said he takes a 3.5-mile motor ride a day to stress himself out after work.
Studies have shown that walking increases creativity, improves memory and even helps you sleep.
Take a 20-minute nap
Taking short nap in the middle of the afternoon is common in many of the Blue Zones, says Buettner.
“People who report sleeping for at least 20 minutes, five days a week, have a one-third-third lower rate of heart disease than people who have a motor during the day alone,” he says.
After a nap, you usually feel sharper and have lower levels of the stress hormone cortisol, says Buettner. Over time, regular diapers also have less inflammation in their bodies, he adds. (Chronic inflammation is associated with several diseases.)
The key to avoiding breakdown is to sleep only 20 minutes, according to the National Sleep Foundation. If you work from home, take a nap during your lunch break – this could improve your performance. Studies suggest that short power sleeps can increase performance at work by up to 34% and improve alertness by 54%.
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