The Blue Zones by Dan BuettnerI’ve always been fascinated by the idea of extending human life. As a boy, my favorite characters in the Bible were those like Methuselah who lived for hundreds of years. (Noah, of ark fame, was reportedly 600 when he built his boat, and he lived for another 350 years after the flood!)

I’m also drawn to science-fiction novels that feature longevity as a subplot. For instance, in Kim Stanley Robinson’s Mars trilogy (which I mentioned a few days ago in another context), medical advances allow people to live for more than two hundred years. (For a decade, I’ve had an idea for a short story called “Herb Nelson’s Long Life”, which would be about a man who has been alive for centuries.)

Naturally, I’m not just interested in fictional accounts of longevity. I’m interested in the science behind it too. Recently, I found time to read The Blue Zones by Dan Buettner, a book that examines the lifestyles of five of the longest-lived populations on the planet. What attributes do these folks have in common?

The Blue Zones

I first read Buettner’s work in the pages of National Geographic. In November 2005, the magazine printed his article, “The Secrets to a Long Life“, which offers a taste of what’s contained in The Blue Zones. In the article, Buettner profiles populations in Sardinia, Italy; Okinawa, Japan; and Loma Linda, California. These are communities where people live long and stay happy.

Expanding his work to book length, he added two additional locations: the Nicoya Peninsula in Costa Rica and the Greek island of Ikaria.

In each of these five locations, people have long and healthy lives. They reach the age of 100 at rates significantly higher than average.

In The Blue Zones, Buettner shares stories from each of these locations, sharing how specific people have lived and thrived for ten decades. As he interviews people in each location, he tries to find common threads. What is that makes the people in Sardinia live so long? In Ikaria? Then, at the end of the book, Buettner draws from these five populations as a whole. What attributes do they share?

Blue Zones commonalities

Long and Healthy Lives

After looking at these groups individually, Buettner makes nine broad generalizations about factors that seem to be related to longevity and well-being. Note, though, that correlations does not imply causality. These qualities are present in the communities he’s studied, but that doesn’t mean they’re actually the secrets to long life. (Though, of course, I’d like to think they are.)

Here are the recommendations from The Blue Zones:

  • Be active. Those who live a long time are generally active people. They walk. They raise gardens. They have fun. If you struggle with this, Buettner suggests finding ways to force yourself to be active. He also recommends doing yoga twice a week.
  • Cut calories. Many Eastern cultures have a practice in which they eat until they’re “80% full”. Buettner recommends cutting portion sizes through common tricks like using smaller serving dishes, making snacks a hassle, preparing smaller portions, eating more slowly, and eating early.
  • Eat a plant-based diet. Eat two servings of vegetables with every meal. Limit meat intake. Avoid processed foods. Make fruits and vegetables the highlight of your diet. Stock up on nuts, and eat them every day.
  • Drink red wine — in moderation. Sip it with your dinner, or institute a daily “happy hour” where you socialize with friends.
  • Have a purpose. Take time to see the Big Picture. Craft a mission statement, and then find a partner to hold you accountable to it. Learn something new. Buettner points out that learning a musical instrument or studying a new language are two great ways to keep your brain sharp.
  • Downshift. Reduce the stress in your life. Cut out the electronic noise. Arrive early to appointments. Meditate.
  • Participate in a spiritual community. Buettner stresses the importance of spiritual communities, and encourages readers to open their minds, discard prejudices, and just go to a church service.
  • Make family a priority. Live closer to your family. Own a smaller home, where people are forced to interact more. Establish rituals. Create a family shrine.
  • Find the right tribe. Be likeable. Surround yourself with people who share your values. Identify your inner circle, the people you trust and support. Try to spend 30 minutes each day with these folks.

Here’s a Venn diagram (from Wikipedia) that summarizes Buettner’s findings from the three original Blue Zones. (I’d love to see a similar diagram that takes into account all five regions.)

Blue Zones commonalities
Common attributes among Blue Zones

More than anything, Buettner writes, “Purpose and love are essential ingredients in all Blue Zone recipes for longevity.”

Conclusion

There’s no way a simple blog post can do justice to Buettner’s book. The Blue Zones is fascinating, at least for those of us interested in longevity. If you want more info, buy the book (or borrow it from the library, like I did). You can also visit the Blue Zones website, where you’ll find:

I’ll close this summary with a key piece of advice from The Blue Zones. “This information will do you no good,” Buettner writes, “unless you put it into practice.”

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I like cats. My family owns a box factory. So it’s natural that I should share this awesome video of big cats in boxes:

It’s funny to see that lions and tigers (and other big cats) are just as dorky with boxes as your typical housecat…

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For a long time, I was unhappy. I was fat, broke, and miserable. Maybe I was depressed, I’m not sure. Whatever the case, I didn’t like my life, and I wanted something better. I waited and waited but nothing ever improved.

Eventually I hit bottom. I wasn’t willing to allow myself to sink any lower, so I decided to make some changes.

I started by taking control of my finances. I began to read about saving and investing. As I read, I put what I learned into practice. It didn’t happen overnight — in fact, it took years — but I paid off my credit cards and put money into savings. Today, I’m debt-free and have a substantial nest egg.

After putting my financial house in order, I decided to take control of my fitness. I began to read about exercise and nutrition. As I read, I put what I learned into practice. Again the changes happened slowly, but they did happen. Within a couple of years, I had lost fifty pounds and put on muscle. More importantly, I’d changed my eating habits and made exercise a part of my daily life.

J.D. (Tire Flip)
Fitness is one of my daily priorities.

It’s been said that success breeds success. That was certainly true in my case. Each positive change I made helped me to understand that I could make other positive changes. I realized that nobody cares more about my life than I do. If I want to be happy, I need to be in charge of that happiness. I can’t wait for anyone (or anything) to bring it to me.

I am responsible for my own well-being. And you are responsible for yours.

As children, we’re conditioned that we need permission to do things. You need permission from your parents to leave the dinner table or to go outside and play. You need permission from your teacher to go to the bathroom.

Even as adults, we often feel we need permission. You need permission from your boss to leave work early. You need permission from your spouse to hang out with your friends instead of cleaning the bathroom.

Like many folks, I grew up with an external locus of control. I thought my fate was largely determined by the people and events around me. This wasn’t a conscious belief, but it was always there, underlying everything I felt and did. As a result, I waited for things to happen. I needed permission to take risks or to try new things.

That’s no longer the case.

Keep Dropping Keys All Night Long
After you’ve reclaimed your life, help others reclaim theirs…

I’ve spent the past ten years reclaiming my life. I’ve shifted to an internal locus of control. I’ve come to realize that I’m in charge of my own destiny, and that it’s my responsibility to live a life I love. This means that I need to:

  • Avoid excuses.
  • Ask for what I want.
  • Own my decisions.
  • React constructively to adversity.
  • Collect (and take advantage of) opportunities.
  • Let go of the things that no longer work.
  • Ignore the opinion of others.
  • Act — even when I’m afraid.

If you’re unhappy, nobody else is going to make things better for you. You have to make things better for yourself. Concentrate on the things you can control, and use that control to fix the other things that are broken. This will grant you even more control over your future well-being.

You live in a world of your own creation. You have the power of choice. You create your own certainty. Live your life as you want to live it, and do so without regret. Give yourself permission to do so.

Caveat: It’s okay to change jobs or to move to San Diego. It’s not okay to steal your neighbor’s television or to drive on the wrong side of the highway. Remember the Golden Rule. Do what you want insofar as you’re not harming others.

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On Friday, Kim and I had dinner with Jason and Kyra Bussanich. Jason is a chiropractor in Lake Oswego and his wife Kyra owns a popular gluten-free bakery. (Kyra also won an episode of Food Network’s “Cupcake Wars”.)

Over dinner, we touched briefly on the notion of a gift economy. Wikipedia has a great definition of this concept:

A gift economy is a mode of exchange where valuables are given without an explicit agreement for immediate or future rewards. In contrast to a barter economy or a market economy, social norms and custom govern gift exchange, rather than an explicit exchange of goods or services for money or some other commodity. Gift exchange is frequently “embedded” in political, kin, or religious institutions.

The next day, Kim and I joined Kyra and her mother to see the Dalai Lama speak at an environmental summit here in Portland. At one point, the moderator posed this question to the panelists: “On some level, the human experience is all about consumption. Life lives by consuming life. But how do we moderate our consumption to reasonable levels?” All of the answers seemed very similar:

  • Oregon governor John Kitzhaber said the challenge is to build an economic system that is not built on the assumption of unlimited growth and unlimited consumption. He pointed out (as I often have) that beyond a certain level, increased income does not increase happiness. Kitzhaber also stressed the importance of social capital, the mutual goodwill we create when we interact with our friends and neighbors.
  • Environmental activist David Suzuki said that because of the effects of the Great Depression, “The engine of our economy runs on consumption, and we don’t focus on the things that truly make us happy. We think of prosperity in a weird way. It’s not our things that make us wealthy — it’s our family and it’s our friends.” [For the record, studies show that health and the quality of personal relationships are the best predictors of personal happiness.]
  • Andrea Durbin, executive director of the Oregon Environmental Council, joined the chorus. “We need to make better choices every day so that our economy isn’t driving by our consumption habits,” she said. “Consuming less will not only help our environment but improve our quality of life.”
  • And, of course, the Dalai Lama took a very buddhist approach to the question of happiness: “Inner wealth is most important,” he said, “and that comes from human relationships. The ultimate source of a happy life and a peaceful life is within ourselves, not money.”
The Dalai Lama
The Dalai Lama actually has a great sense of humor. I like him.

A supplemental economy

As I listened to the panelists respond to this question, I was again reminded of the gift economy. This is a concept I first discovered while reading Kim Stanley Robinson’s science-fiction trilogy about the colonization of Mars. In the second book, Green Mars, the colonists grapple with constructing a new economy, one that’s neither capitalist nor socialist, but something more sustainable. As part of that, a sort of background gift economy emerges where individual outposts share their surplus with others. It’s an important part of a larger economic model.

There are some obvious pragmatic problems to the gift economy. It’s a utopian ideal that operates best in the rarified air of argument and hypothesis, and is less likely to succeed (let alone be implemented) in the real world.

But while such a system might not be practical for an actual global (or national or municipal) economy, a culture of gift-giving can be an excellent supplemental economy, a voluntary means of building mutual goodwill among family, friends, and neighbors. A gift economy builds social capital, bringing communities closer together.

Some examples:

  • If I have things that I do not use (as is often the case), and I pass these things on to people who will use them, I’m increasing their wealth and happiness at no cost to myself. This isn’t necessarily an altruistic action, but it is an action that improves the overall wealth of the community.
  • When I give, whether time or material goods, to another person, I’m not just improving her physical life. I’m also creating, for lack of a better term, positive mental energy. I’m fostering mutual goodwill.
  • When a group of people give together — especially when they give time — the result is often greater than the sum of the parts. Just as a group mentality can feed negative emotions and lead to negative consequences, the same group mentality can have positive results. After the Boston Marathon bombing, media outlets trumpeted the actions of the folks who rushed toward danger in order to help the wounded. My colleagues Nate St. Pierre and J. Money founded a group called Love Drop, a “a micro-giving network of people who unite as a community to help one person or family a month”. Etcetera.

Though I haven’t used it myself, I hear that FreeCycle is a great example of the gift economy. Here’s the group’s mission statement: “Our mission is to build a worldwide gifting movement that reduces waste, saves precious resources & eases the burden on our landfills while enabling our members to benefit from the strength of a larger community.”

Note: Here’s a short essay on how gift culture builds reputation among computer programmers.)

The extraordinary power of compound kindness

We don’t need to sacrifice our own interests to participate in the gift culture or to generate social capital. It’s not a zero-sum game. Often, we can create win-win situations that allow everyone involved to profit.

The older I get, the more I’m convinced of the importance of social capital.

Social capital comes from building a broad network of relationships, a network that you can draw upon to help yourself and help others. This isn’t networking in the smarmy, slimy sense, but in the authentic “I’m your neighbor and your friend” sense. A complex network of people will have thousands (millions!) of connections, creating a powerful web of support. (You can see great examples of this in Ben Franklin’s autobiography and in Keith Ferrazzi’s Never Eat Alone.)

These networks are usually built through everyday kindnesses. These actions compound (just like compound interest) to yield larger returns in the future.

The broader your circle of friends, the bigger your family, the better you know your neighbors, and the more involved you are in your community, the more social capital you have. (And the more social capital you contribute to others — it’s a reciprocal thing!)

“Building community is the adhesiveness that holds us together as a society. Without community, we break down into individual consumers.” — John Kitzhaber

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10 May 2013

Video: Random Acts of Kindness in Russia

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Action Kills Fear

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ADHD and Me

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