According to recent news, these could be the nine key behaviors to help millions improve their longevity and well-being. known as the Formula 9. Every day, we are bombarded with the “right” ways to live longer. We’ve been told to drink eight glasses of water per day. Go to the pharmacist and obtain an off-label prescription, and encourage others to do the same. Today, the average American has a life expectancy of 76.4 years, and more than 70,000 will turn 100 in 2023.
These are the nine key behaviors (Formula 9) that promote longevity and well-being
Soon, anthropologists, epidemiologists, medical experts, and demographers would delve into these locations to discover what they had in common. The Blue Zones’ “Power Nine,” or nine characteristics shared by the five locations with the highest percentages of individuals living to 100, are thus revealed. In his book The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, Dan Buettner of National Geographic shared these findings. We asked our in-house longevity specialists to provide their opinions on each of the nine pillars. Below you will find all the details regarding Formula 9, or key behaviors:
Move naturally
The first part of Formula 9 has to do with sedentary behavior, such as sitting for 13 hours or walking less than 4,000 steps daily, which can reduce the metabolic benefits of acute exercise and reduce post-meal insulin levels. Exercise snacks, or small bouts of movement throughout the day, are proven to be just as effective as larger, planned-out workouts and more accessible to most. Researchers found that “soleus push-ups” in a sitting position can fuel metabolism for hours.
Dr. Kien Vuu, founder of Vuu MD Performance and Longevity, suggests starting a healthier workday by incorporating walking, biking, leg lifts, seated stretches, taking the stairs for coffee, or walking meetings. This simple activity can break up sedentary behavior and provide numerous benefits, including improved mood, reduced stress, and increased productivity. This approach can be particularly beneficial for those in the office.
Say yes to happy hour
The Formula 9 also states the importance of self-care. Non-alcoholic beverages are popular in Blue Zones for both their health benefits and their ability to promote socializing. In longevity cultures, moderate alcohol drinking is frequently done socially, with an emphasis on community and celebration. Dr. Vuu believes that positive social connections, rather than alcohol, are the key because strong relationships promote mental and emotional well-being. Overall, moderate alcohol usage is common in communities and at celebrations.
Spend some time reducing your workload
Stress is unhealthy, but it is often inevitable. When you feel tension or emotions increasing, take a deep breath, hold it for a few seconds, then gently breathe out through your nose. This practice can be done anywhere and at any time, and it has no adverse effects on drugs or supplements. Dr. Michelle Loy, an integrative medicine specialist, advises this approach. Start practicing before bed, setting aside a few more minutes before you go to sleep. After that, incorporate it into other aspects of your day.
Adopt a plant-based diet
Another important aspect of Formula 9 is plants. Numerous men who follow a primarily plant-based diet have been discussed, and the advantages of doing so have also been highlighted. Researchers from the Blue Zone concur, advising people to choose plant-based protein sources such as lentils, black beans, soy, fava beans, and other beans over meat. Additionally, choose a 3- to 4-ounce portion of pork when you’re craving anything animal-based.
Look for your crew
In recent years, the power of connection and friendship has been underlined, with the longest-living individuals finding close friends and committing to them for life. Love and positive social interactions trigger the production of the ‘love hormone’, oxytocin, which aids in bonding and stress reduction, resulting in long-term gains in mental and physical health.
Follow the 80% rule.
Blue Zones people eat their smallest meal in the late afternoon or early evening and then cease eating for the remainder of the day, adhering to the “80% Rule,” which states that you should stop eating when your stomach is 80% full. To practice this restraint from the Formula 9, Dr. Loy recommends saving a portion of a meal in Tupperware or having the server pack it for you.
Prioritize your loved ones
Spending quality time with your family has long-term benefits in addition to emotional ones. Successful centenarians commit to a life partner, keep their elderly parents (or grandparents) close by, and try to spend time with their children if they have any.
Look for a place where you fit in
Formula 9 also highlights the importance of attending faith-based services Four times a month can extend life expectancy by four to fourteen years. If religion isn’t your thing, look into personal wellness through a supportive community, such as a local CrossFit club or a weekly trivia night at a neighboring restaurant.
Know your “why”
The last thing you should consider about Formula 9 is that research indicates that having a purpose in daily life can increase life expectancy by up to seven years. Dr. Loy suggests that finding one’s calling or purpose involves asking four questions: What do I love? (Passion), what am I good at? (Profession), what does the world need? (Mission) And what can I be compensated for? (Vocation).
