There are five regions on Earth where the world’s healthiest people live. Not only do more of them live to be over 100 years old, but people in these so-called Blue Zones also have fewer health problems like heart disease, cancer, diabetes and obesity.

Following the common-denominator habits of these individuals can add years to people’s lives no matter where they live, said Donna Krug, the Family & Consumer Science Agent with K-State Research and Extension – Cottonwood District. At a recent program for the Great Bend Kiwanis Club via Zoom, Krug shared the Extension’s take on “Power 9®,” nine healthy lifestyle habits shared by people who live the longest. (The Blue Zone® Power 9® can be found online at https://www.bluezones.com/2016/11/power-9/.) Implementing all nine could potentially add 17-27 years to an individual’s lifespan, she said.

1. Downshift

“We would improve our overall wellness by finding something that relieves our stress,” Krug explained. Downshifting means finding a stress-relieving strategy that works for you. One suggestion: A moment of mindfulness or meditation can be a great way to start every day.

2. Purpose

“Downshifting is one habit. Another is purpose. Waking up with a purpose each day is something that can increase our lifespan. You can all add seven years to your lives,” Krug told the Kiwanians. She cited the group’s mission statement as an example of purpose: “Kiwanis is a global organization of volunteers dedicated to improving the world one child and one community at a time.”

Having a purpose in life doesn’t stop when a person retires, Krug said. She singled out Arlen Schroeder, a longtime club member who is active in a variety of volunteer efforts, including helping at the Barton County Historical Society Museum and at the annual Barton County Spelling Bee, which is sponsored by the Kiwanis.

Schroeder agreed with the idea of waking up with purpose each day. “I work on the assumption that God won’t take you if you’re in the middle of a project,” he said.

3. Plant Slant

The Extension encourages people to “put less meat and more plants on your plate.” Krug notes that one of the Blue Zones, Loma Linda, California, has a large population of Seventh-Day Adventists. That church notes that members have the God-given power of choice but it calls on its members to live as positive examples of God’s love and care. According to the church website (adventist.org/people/health), “A well-balanced vegetarian diet that avoids the consumption of meat coupled with intake of legumes, whole grains, nuts, fruits and vegetables, along with a source of vitamin B12, will promote vigorous health.” 

Krug also suggests eating meals from smaller plates. A 9-inch in diameter plate that shows the U.S. Department of Agriculture’s MyPlate (choosemyplate.gov) guidelines suggests filling half of your plate with fruits and vegetables, a quarter with grains (make at least half of your grains whole grains), and a quarter with protein. Add some dairy such as milk or yogurt on the side.

4. Wine at 5

Responsively enjoy a glass of wine at 5 p.m. each day with friends. The nutrients in wine promote heart health.

5. Family First

If you can’t get together because COVID-19 or other factors keep you apart physically, have a family Zoom meeting, Krug suggests. “Spending time with family adds 6 years to your life.”

6. 80% Rule

Here’s another tip related to healthy eating. “Stop eating when you’re 80% full. Push away from the table,” Krug said. She noted that many of the Kiwanis members were probably raised to eat everything on their plate. However, she said, “we need to change our thought process and attitude and stop when we are 80% full.”

7. Move Naturally

Find ways to move more. “I try to build it into my day,” Krug said. If it becomes a habit, you’ll burn calories without thinking about it.

8. Right Tribe

“Surround yourself with people who support positive behaviors,” Krug said. “It’s better to think positively than to continue to complain about what we can’t do.”

9. Belong

Belonging to a faith-based community and attending services four times a month can add 4-14 years to your lifespan. The denomination doesn’t matter, according to Dan Buettner, who was the lead longevity researcher and founder of the Blue Zones Project, created by National Geographic and the National Institute on Aging in 2004.