How to live a longer, healthier, happier life
Ever wondered why some people seem to never age, or what YOU can do to optimise your health and life span?
Longevity isn't something many of us think about in our 20’s and 30’s, yet as the decades roll on, we start to notice those signs of ageing creeping up on us - either gradually, or with a bang…
One day you’re full of energy, the next you feel light years older, with aches, pains and a nagging sense of fatigue that just won’t go away. Sound familiar?! Are we destined to progressively get weaker and frailer as the years go past?
If you’ve ever heard of the blue zones, you’ll know the answer to this is a resounding NO. And if you haven’t heard of them - you’re in for a pleasant surprise!
While our society associates ageing with poor health, an ever growing list of medications and ailments, and a steady decline in our ability to enjoy life and do the things we love, in reality this is so far from the truth. Life doesn’t have to go downhill from 40, it can actually get better - and armed with the right knowledge and strategies it IS possible to turn back the clock, and live a life full of vitality and health!!
So what’s the secret? To find out more, we can look to the blue zones - areas around the world where people routinely live long, healthy, fulfilling lives - sometimes even decades longer than average. In the blue zones it's not uncommon to live to over 100 years old!!
And it’s not just chance or good genes, there’s a huge (and growing) amount of research showing us that certain healthy behaviours can have a massive impact on our life expectancy - helping us potentially live up to 30% longer - regardless of our genetics.
These behaviors and habits are exactly what we teach in our Reboot course, and use in our lifestyle medicine clinics too - so we know they work!
In this blog post, we'll explore more, and discover how YOU can start turning back the clock today ❤️
Eat for Longevity
Did you know that what we eat doesn’t just impact our health - it’s unsurprisingly one of THE biggest contributors to health and life expectancy.
It also has the ability to literally slow down the speed of ageing , with research from the Global Burden of Disease study showing if we follow an optimal diet from age 20, we can expect to live an average of 10 years longer than people who don't!!
And it’s never too late to change - as changing to a healthy diet at age 60 can add up to 8 years onto our life, can increase our life expectancy by 8 years, while even changing at age 80, can add over 3 years.
But on the flip side, the same research shows that poor nutrition is directly responsible for around 11 million premature deaths worldwide each year - we are what we eat.
So what does a ‘longevity’ or blue zones diet look like?
It’s centred around whole foods, and is mostly plant based, while being rich in veges, fruit, whole grains, legumes, nuts and seeds. It's very low in red meat, processed foods, and added sugar, as the graphic below shows:
Next, let’s break this down into a bit more detail, and explore exactly what a longevity diet includes, step by step.
STEP 1: BOOST YOUR PLANTS
Blue zones diets are rich in plants, being around 80-95% plant based.
Research backs this up too - with studies consistently showing that if we eat 5 or more servings of fruit and veges each per day, we can expect to live longer healthier lives.
Plant-rich diets are linked to a lower risk of early death, as well as a reduced risk of many cancers, metabolic syndrome, type 2 diabetes, heart disease, depression, autoimmune disease and dementia.
While the science around this is complex, it’s thought to be due in part to antioxidants that are ONLY contained in plants - polyphenols. These compounds are powerhouses at helping our body reduce inflammation, improve circulation, fight age related cell damage, be able to to repair, and kill cancer cells before they can spread. Plant foods are also high in nutrients such as carotenoids, folate, and vitamin C, all of which can help repair DNA damage, and potentially slow or even reverse the process of ageing.
While blue zones diets don’t have to totally exclude animal products; vegetarian and vegan diets ARE linked to a 12–15% lower risk of premature death, as well as a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases. Plant based diets are also known to be optimal for a healthy gut due to the high amounts of fibre they contain - and good gut health is key for better health and longevity.
Phytochemicals are worth a special mention - these are chemicals found exclusively in plants, and are what give plant foods their vibrant colors. Phytochemicals are incredibly powerful anti oxidants, and have specific abilities to fight ageing and age related diseases.
In general the brighter the colour, the higher a plant food will be in phytochemicals, while different colours contain different compounds - so the phrase 'eat a rainbow' is a great way to boost your health and longevity, while making food look and taste great too! 🌈
STEP 2: CUT BACK ON RED MEAT
Blue zones diets and longevity diets typically contain very little red meat, with some research suggesting that our risk of premature death and certain diseases directly increases with greater meat consumption.
While other studies report weaker links (and suggest processed red meat is the main concern), red meat is still classified as a class 1 carcinogen by the WHO, so the recommended advice is to eat it sparingly if you choose to include it.
The Greek epic cohort study demonstrated this well, showing that that reducing red meat intake, and increasing plant food consumption, would have THE greatest benefits for our health and longevity out of any changes we could make in our diet!
In practical terms, this means limiting red meat to a small serving (the size of your palm) no more than 3 times per week - far less than most kiwis are used to!! You can replace red meat with legumes (see below), for even greater health benefits 😊
STEP 3: MUNCH ON NUTS
While you may not immediately think of nuts as being an anti-ageing food, in reality nuts are nutritional powerhouses, and a part of longevity diets for a reason.
They’re rich in protein, fiber, antioxidants, heart healthy fats, and vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E. Some nuts, such as walnuts, are also very high in omega 3 fats, which we touch on below.
Studies show that nuts help reduce the risk of heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, visceral (tummy) fat, and even some forms of cancer.
One study even found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death!!
Nuts also directly lower our bad cholesterol (LDL), and are a key part of cholesterol lowering diets such as a the portfolio diet.
Ideally include at least one serving (small handful) of nuts per day, and try to eat a variety of different nuts to get the most benefits.
STEP 4: OPTIMISE YOUR ANTIOXIDANTS
Antioxidants compounds that protect our body against oxidative stress, a process that damages cells, alters our DNA, and plays a massive role in ageing and immune health. Anti-oxidants are mostly found in brightly colored plant foods, and Vitamin A , E and D in particular appear to help immune function, which naturally declines as we age. When our immune system is less active, we are more likely to get sick, and also less able to detect and fight off cancer cells.
Its worth noting that supplements don't appear have the same effect as dietary antioxidants (with some research showing Vitamin A and E supplements can actually INCREASE cancer risk), so again if possible it's far better to get these though lifestyle.
A diet rich in whole plant foods provides optimal levels of anti oxidants, with the exception of vitamin D, which we usually need safe sunlight exposure or supplementation for.
To optimise your anti-oxidants, aim to eat a rainbow of brightly colored fruits and vegetables (especially orange, dark green or yellow ones), as well as nuts, seeds and whole grains.
STEP 5: FEAST ON LEGUMES AND WHOLE GRAINS
While carbs get a bad rap sometimes, in reality whole grains play a HUGE role in longevity diets - with studies showing that 2-3 servings of wholegrains per day reduces our risk of early death by 16- 20%, as well as slashing rates of heart disease, type 2 diabetes, autoimmune disease, bowel cancer, and depression.
Whole grains are also central to diets designed to reduce high blood pressure (DASH diet), improve brain function (MIND diet), treat depression (modiMED diet), and improve gut health, due to their fibre, vitamin, and mineral content.
In one study (the nurses health study) every extra serving of whole grains reduced the risk of early death by 5%, and the risk of death from heart disease by 9%!
Note that whole grains are not the same as refined grains such as white flour or white rice - they’re the intact grain, which may be whole, cracked, split, or ground. Some examples are brown or red rice, quinoa, buckwheat, oats, millet, barley, bulgur, spelt, and amaranth, as well as whole grain unrefined flours made from these.
Legumes are also a hidden hero in longevity diets, with some research suggests they are one of THE biggest predictors of longevity.
In blue zones areas for example, the longest living people eat an average of 1 cup of legumes each day
Dietary guidelines suggest we should eat at least half a cup each day for health, in contrast, the average western diet contains less than 3 tablespoons per day! Legumes are cheap, high in protein, and a key part of most traditional diets; they’re also low in methionine - an amino acid that’s associated with increased ageing when eaten in high levels.
For every extra 20g of beans we add to our diet, we reduce our risk of early death by 6-8%. This means by eating 100g of beans each day (half a cup) we improve our longevity by around 40%!!!
If you struggle with bloating and gas from legumes, try introducing them into your diet slowly, to let your gut adjust. EVen just a tablespoon per day is a good start, and gradually build up how much you eat over a few weeks. Soaking, rinsing, and ensuring you cook them until soft can all help too (and for more tips check out our blog post on bloating here)
STEP 6: GET ENOUGH PROTEIN… BUT NOT TOO MUCH
Protein seems to be the obsession of the western world, yet blue zones diets are relatively low in protein for good reason (around 15% of daily calorie intake). Longevity research shows high dietary protein activates several pathways in the body that increase ageing, in particular increasing levels of a hormone called IGF-1, as well as an enzyme called mTOR.
We do need some protein in our diets for healthy bone, muscle, and cell growth, but both the amount and source of our protein is important, as diets very high in protein (more than 20% of calories), are associated with a 75% increase in mortality, and a 400% increase in cancer mortality in people under 65, not to mention significantly higher rates of heart disease!!
The good news is, we can easily get the benefits of protein without the potential downsides, by switching out animal protein for plant protein (ie beans, whole grains, nuts and seeds) - meaning we get plenty of protein for energy, health, and strength, while optimising our health and longevity too.
And research backs this up - with one large study in the British Medical Journal showing that by boosting our plant protein intake by 3% we could slash our risk of early death by 5%; while another study in the JAMA showing that swapping just 3% of animal proteins (in particular eggs and red meat) for plant proteins, would reduce our risk of death by a whopping 10%!
Its worth noting that we do need more protein as we age, as low protein diets can increase the risk of frailty and fractures in people over 65, so increasing protein slightly as years go on (and still aiming for mostly plant protein) is a good plan.
STEP 7: THINK GOOD FAT, NOT LOW FAT
While low fat diets have been popular for years, this hasn't led to a reduction in health issues - it's created the opposite effect, with ever rising rates of chronic health issues.
In reality we do need some fat in our diet, but the key is getting the right type of fats!
Blue zones and longevity diets vary in the amount of fat they contain, but a consistent feature is that they contain mostly plant based unsaturated fats - from nuts, seeds, minimally processed oils, as well as some fish - rather than saturated fat from dairy and red meat.
Which makes absolute sense, as diets high in saturated fat are pro-inflammatory, and linked with poor gut health and a higher risk of heart disease; whereas diets with mostly unsaturated fats are consistently shown to reduce the rates of heart disease and many other health issues.
As with protein, the source and type of fat is key - for optimal health and longevity, try limit saturated fat (from red meat and dairy), and aim to get your fat from unsaturated fat from plants and fish. Nuts, seeds, avocados, and olive oil are all great sources of healthy fats, and taste great too!
STEP 8: CONSIDER CALORIES AND FASTING
Fasting is a hot topic these days, and for good reason - as if done correctly, it can offer up a multitude of health benefits.
From a longevity perspective, animal research has long shown that calorie restriction increases lifespan in lab animals, with the greatest benefit being at a diet that's around 30% calorie restricted; while human studies also observe strong links between low calorie intake, an extended lifespan, and a lower likelihood of disease.
So it’s no co-incidence that the concept of hara hachi bu (eating until 80% full) actually comes from the blue zone area of Okinawa in Japan!
However significantly restricting calories long-term and still getting adequate nutrition is difficult (not to mention potentially miserable) however, so research is now also focusing on the potential benefits of fasting, which is proving to have a similar effect without the downsides.
Studies in both humans and animals increasingly show that incorporating fasting alongside a healthy diet and lifestyle, may help us live longer and healthier lives.
Some of the easiest and most popular ways to fast are time restricted eating (a 14-16h period each night where you don't consume any calories, or the 5:2 diet (calorie restricting 2 days each week). Some people also do fasting mimicking diets, where a specially designed very low calorie diet is followed for up to 5 days, ‘tricking’ the body into fasting, while still providing some nutrition (making it safer than water only fasts).
Some people should not fast, including pregnant women, children, and those who are underweight or malnourished. Fasting can also affect some medications, so always check with your doctor before trying it if you have any significant health issues.
STEP 9: ENJOY A CUPPA
If you enjoy a hot drink, you’re in for good news - as both coffee and tea are included in blue zones diets, as they’re linked to a decreased risk of chronic disease, and up to 20–30% lower risk of early death!
This is thought to be mostly due to the antioxidants and polyphenols found in these drinks, as the polyphenols and catechins found in green tea may decrease the risk of cancer, diabetes, and heart disease, and also work as anti-inflammatories; while coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and neurodegenerative diseases, such as Alzheimer’s and Parkinsons.
Just remember that too much caffeine can lead to anxiety and insomnia, and excess coffee consumption can have a negative impact on health - so try limit it to 300- 400 mg per day max — around 2-3 cups of coffee.
Pregnant women, and those trying to get pregnant should also be cautious of caffeine intake, and limit coffee to a maximum of 100-200mg/day (or avoid completely in some cases).
It’s also worth noting that it generally takes six hours for caffeine’s effects to subside - so if you struggle to get to sleep, you may want to shift your intake to earlier in the day!
In some people coffee can also increase blood sugars and blood pressure- if this is you, then green tea is a better choice.
STEP 9: LIMIT ULTRA PROCESSED FOODS AND SUGAR
The last piece of the puzzle in longevity diets, is limiting or avoiding ultra processed foods and sugar.
These are foods that have been highly modified (processed) by human technology, and as a result have lost much of their nutrition; they includes 'junk foods' as well as many fast foods and prepackaged foods. As a general rule, if a foods ingredients list contains several things you don't recognise as whole foods (ie veges or grains) then it's likely to be ultra-processed!
The research linking ultra processed food to poor health is growing rapidly - in one study of almost 20,000 people followed up over 15 years, a higher consumption of ultra-processed foods (>4 servings daily) was associated with a 62% higher risk of early death, while for each additional serving of ultra-processed food people ate each day, mortality increased by 18% 😯
Eating lots of ultra-processed foods also increases the rate of many chronic diseases, so they're best limited or avoided as much as possible.
Foods high in refined carbohydrates (white flour or white rice) and added sugar are also not great for our health, so should also be limited - for more details see our blog post on sugar here
If you'd like to learn more about how to eat for longevity, why not check out our Reboot or Nutrition courses, where we teach you step by step how to do it in your own life (and enjoy it too!)
HOW TO LIVE A LONGEVITY LIFESTYLE
While diet is one of the biggest factors in health and longevity, it’s important to remember the other stuff too! Exercise, sleep, stress, and social connections are all vital for a long thriving healthy life, so we’ll cover these next.
BOOST YOUR MOVEMENT
Globally, inactivity directly causes roughly 10% of all premature deaths from chronic disease, so sitting still is literally killing us….
But fortunately the amount of exercise we need to help us live longer is less than you might think!!
Just over 30 minutes a day of moderate to vigorous physical activity is actually enough to improve life expectancy, as well as improving overall health and happiness, while even getting 15 minutes of exercise each day can add up to 3 years to your life!
And if you’re struggling to get moving don’t give up - as exercising regularly reduces the risk of early death by around 22% , even if you don't always reach the recommended 150 minutes /week - every bit counts!
From a step count perspective, around 7000 steps /day seems to be optimal for life expectancy with some benefits in getting above this.
Strength training is also important to build muscle, healthy bones, and slow ageing, so aim to build this into your routine 2-3 days per week.
Its also worth mentioning the sitting disease, as sedentary behaviour (sitting for long periods of time) is a known risk factor for disease and early death. This risk occurs regardless of how much exercise you do at other times - its the long periods of not moving that cause harm. From a practical perspective, if you have a desk job try get up to move regularly - such as getting up to move around for 30-60 seconds every 20-30 min, then take a 5 min movement break every 2 hours. Every 4 hours go for a longer break - even a 10 min walk around the block works!
CUT THE CIGGIES
It’s no surprise to most people, that smoking is strongly linked to disease and early death.
Overall, people who smoke can lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette.
But its never too late to quit - quitting smoking at age 35 can add up to 8.5 years to your life, and quitting smoking in your 60s may add up to 3.7 years to your life. Even quitting in your 80s can still provide benefits!
And if you need help, talking to your GP or a quit smoking coach is a great idea.
LIMIT ALCOHOL
Alcohol isn’t always a popular topic, however heavy alcohol intake is linked to higher rates of liver, heart, and pancreatic disease, as well as an increased risk of early death.
If you do drink alcohol, red wine appears to be better for longevity than beer or spirits, due to its content of polyphenol antioxidants - results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits!
Another review observed wine to be carry a lower risk of heart disease, diabetes, neurological disorders, and metabolic syndrome compared to other alcohols.
Current recommendations are to keep alcohol intake at 1–2 units or less of alcohol per day (and a maximum of 7 units per week) for women, while men should keep their daily intake to less than 3 units, with a maximum of 14 per week.
Note that some research shows even lower intakes of alcohol can increase our risk of some diseases, so our advice is to limit it as much as you can, and if you want to have a drink once in a while, make it one you really enjoy, with friends!
PRIORITISE HAPPINESS
Happiness isn’t something we instantly link with longevity, however it’s actually just as important as diet and exercise, with one study showing that happier people had a 3.7% reduction in early death in just a 5 year period!
An intriguing study of 180 Catholic nuns analyzed their levels of happiness when they first entered the monastery, and later compared these to how long they lived; those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later.
Happiness has effects on multiple areas of health, including switching on anti inflammatory genes, improving immunity, and even protecting our DNA from damage.
'Intrinsic' happiness has greater benefits for our health than 'extrinsic' happiness - this is happiness that comes from within, rather than being due to possessions/fame/external sources.
It truly is a vital part of wellbeing, and not just because it makes us feel good 😊
REDUCE YOUR STRESS
Chronic stress has massive impacts on our health, increasing the risk of many diseases, and shortening our life expectancy.
People who are chronically stressed are around 2.5 to 3x more likely to die early, especially from diseases such as heart attacks, strokes, and certain cancers.
Stress also increases the risk of diabetes, mental health concerns, and reduces our immunity.
In contrast, using stress resilience strategies such as gratitude practice, time in nature, meditation and breathwork, can reduce our risk of disease and measurably slow down ageing through various methods, including protecting our telomeres (the ends of our DNA that protect it from ageing)!
Some stress is an inevitable part of life, but if you feel chronically stressed, then addressing this is so worth it for better health and longevity ❤️
NURTURE YOUR SOCIAL CIRCLE
Did you know that social connection is one of THE biggest predictors for a longer healthier life after nutrition?!!
Research shows that maintaining strong social networks can help us live up to 50% longer, as well as helping us stay healthy and happy. In fact, having just 3 close social ties may decrease our risk of early death by more than 200%!
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which can reduce the risk of chronic diseases.
When we connect positively with others, it releases various beneficial hormones in our body including serotonin, oxytocin, dopamine and endorphins, which all have protective effects on our health . It also helps also helps buffer us against the negative effects of stress.
One large study ongoing study at Harvard University that followed people up over 30 years, showed that having strong social connections was the biggest predictor of people living longer, even more than eating well or exercising!
Volunteering to help others has even more benefits, especially the older we get - in particular it's highly effective in helping protecting us from dementia! It also reduces our risk of heart disease, reduces inflammation, and reduces ageing - humans truly are meant to be social beings.
DON’T FORGET ABOUT SLEEP
And finally, we can’t miss sleep out of the picture, as it’s crucial for our body to heal, repair, and clean away damaged cells, meaning we truly need those zzz’s to live a long healthy happy life!
Sleep is also how our brain 'cleans' itself, when our gut has time to rest, and when our body releases many essential hormones, so skimping on the sleep is never going to be good for you - with chronic sleep deprivation (less than 6h/night) being linked to a 12% higher risk of death from all causes.
Lack of sleep can also create inflammation and increase the risk of diabetes, heart disease, and obesity - which are all linked to a shortened lifespan. Sleep should be a priority - not an afterthought!!
For more tips on how to get a healthy nights sleep check out our blog post here
PUTTING IT ALL TOGETHER
So how can you live a longer happier healthier life? It’s simple!
Eat whole food, not too much, mostly plants, and eat a rainbow and variety of different colors, textures, tastes and foods
Prioritise happiness, reduce stress, and create positive social connections
Don't smoke or drink excess alcohol, and if you do, aim to try stop
Make sleep an important part of your life, rather than an afterthought
And move your body on a regular basis in a way you enjoy!
It doesn’t have to be complicated, and it really does work !!
And you’d like to discover how to optimise your own health and longevity, why not check out our comprehensive Reboot your health course, or mini Focus courses, where we cover all of these topics, and much much more.
We’ll guide you through sustainable, simple, and fun ways to improve your health and life naturally, that are based on science and the blue zones.
Life is for living, and we want you to enjoy it too, so if you’d like to find out how to live your best life, please join us!
You can find more details on our Reboot page here ❤️
REFERENCES
NUTRITION
https://www.healthdata.org/gbd/2019
https://www.bmj.com/content/338/bmj.b2337
https://pubmed.ncbi.nlm.nih.gov/15383513/
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https://pubmed.ncbi.nlm.nih.gov/23866098/
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https://www.cell.com/cell/fulltext/S0092-8674(22)00398-1#bib53
FASTING AND CALORIE RESTRICTION
https://pubmed.ncbi.nlm.nih.gov/20395504/
https://pubmed.ncbi.nlm.nih.gov/17986602/
https://pubmed.ncbi.nlm.nih.gov/21840335/
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EXERCISE
https://www.sciencedirect.com/science/article/abs/pii/S0140673612610319?via%3Dihub
https://www.bmj.com/content/368/bmj.l6669.long
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60749-6/abstract
https://pubmed.ncbi.nlm.nih.gov/26238869/
COFFEE AND TEA
https://www.ncbi.nlm.nih.gov/pubmed/18559841
https://link.springer.com/article/10.1007%2Fs00125-006-0435-9?LI=true#/page-1
https://pubmed.ncbi.nlm.nih.gov/16968850/
https://www.sciencedirect.com/science/article/abs/pii/S1047279709001653
SMOKING
https://pubmed.ncbi.nlm.nih.gov/22688992/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3547248/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447499/
ALCOHOL
https://www.ncbi.nlm.nih.gov/pubmed/22336255
https://pubmed.ncbi.nlm.nih.gov/17159008/
https://pubmed.ncbi.nlm.nih.gov/17339649/
https://health.gov/dietaryguidelines/2015/guidelines/appendix-9/
HAPPINESS
https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2199189
https://www.ncbi.nlm.nih.gov/pubmed/22042845
https://www.ncbi.nlm.nih.gov/pubmed/11374751
https://www.ncbi.nlm.nih.gov/pubmed/18725425
STRESS
https://pubmed.ncbi.nlm.nih.gov/15140535/
https://pubmed.ncbi.nlm.nih.gov/12208798/
https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/anxiety-and-the-risk-of-death-in-older-men-and-women
https://pubmed.ncbi.nlm.nih.gov/18611955/
SOCIAL CONNECTION
https://pubmed.ncbi.nlm.nih.gov/425958/
https://www.ncbi.nlm.nih.gov/pubmed/11292274
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https://pubmed.ncbi.nlm.nih.gov/12807404/
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SLEEP
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067693/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2008.00732.x
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GENERAL
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0050012