There is no silver bullet to live any longer, says Dan Buettner, National Geographic Journalist and journalist who studies the habits of people living in the “Blue Zones,” which are places on the world where people live longest. The places are: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.
But making small changes to your daily routine – from spending your lunch hour to keeping in touch with friends – can make a big difference in the long run, Buettner tells CNBC Make It.
Especially in the wake of Covid’s pandemic, as most people’s lives have changed dramatically, here are the top three practices from the Blue Zones that Buettner says are important to start with now.
There are 3 friends you can count on
Well-known research from Harvard has shown that people who have close relationships live longer than those who are lonely.
“If you are socially separated, [or] if you don’t have three friends you can count on on a bad day, it shakes up about eight years from your life expectancy, compared to someone who has a good connection, ”Buettner says.
During the pandemic, even video calls can have a positive effect: “If the conversation has emotional content, it counts,” he says.
“In the pre-Covid days, we would rest for lunch and often go eat with a colleague,” he says. Since this is not possible for many people during the pandemic, he recommends a midday video call with someone in your care. “Do that part of your daily routine,” he says.
Take a walk that looks like your journey
A lot of research supports the use of wards where you run the risk of disease and death, but you don’t need an exercise bike or a home gym to reap the benefits.
“People in Blue Zones walk every day and make up to 100 without the tools and other pageantry from working out,” Buettner says.
People who commute to work and need to walk to a bus or train station have a lower risk of developing cardiovascular issues. If you work at a distance and are more relaxed than usual, take walks around the block that are similar to your morning and afternoon walks, Buettner says. Leave your sneakers or walking shoes next to the front door “until you remember to use them,” he says.
Going for walks through the pandemic is an easy way to exercise safely outdoors and also to communicate with someone from outside your home. Dr. Anthony Fauci has said he takes up 3.5 miles a day to lose weight after work.
Studies have shown that walking strengthens your creativity, improves your memory and even helps you sleep.
Take a 20-minute afternoon nap
Taking short napkins in the afternoon is common in many regions of the Blue Zones, Buettner says.
“People who report taking a nap 20 minutes, five days a week, have about a third lower rate of heart disease than people who just travel during the day,” he said. he says.
After a nap, you usually feel sharper and have lower levels of the stress hormone cortisol, Buettner says. Over time, regular nappers also get less swelling in their bodies, he adds. (Persistent inflammation is associated with a number of diseases.)
The key to avoiding grogginess is to just nap for 20 minutes, according to the National Sleep Foundation. If you work from home, install a power button during your lunch – it could improve your performance. Studies suggest that short power naps can increase work performance by up to 34% and improve awareness by 54%.
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