New year, new you: 5 habits for a healthier life

Move naturally

While getting a sweat on in the gym or heading out for a run have excellent benefits for our health, this tends to be the only movement that many of us get through the day, spending our remaining waking hours sat at a desk or lounging in front of the TV in the evening. Blue Zones research identifies that the people in these demographics tend to have all-round active lifestyles instead of small windows of exercise. For example, they have active jobs, tend to their gardens, and do all their housework manually instead of having machines to do it for them.

While this is probably not possible for many of us with desk-based careers, there are learnings we can take and apply to our own lives. It's all about making decisions to increase our non-exercise activity each day, and all the little things add up. For example:

Pay attention to hunger signals

The idea of intuitive eating has gained popularity in recent years, as we begin to question the social convention of eating three large meals a day at certain times. Instead, intuitive eating requires us to look inward to our body’s hunger signals. If we’re not hungry, we shouldn’t necessarily force ourselves to eat just because “it’s breakfast time”.

The area with the highest proportion of people living to 100 and beyond is the city of Okinawa in Japan. Amongst other healthy mantras, Okinawans live by an ancient Confucian teaching known as hara hachi bu, which promotes only eating until you are 80% full. This level of satiety should leave you feeling satisfied, but not overly full and uncomfortable. Really tuning into your body in this way can help you to only eat what your body truly needs to maintain a healthy weight, instead of adding in extra helpings or snacks that are unnecessary.

Here are some tips to help with intuitive eating:

Prioritise plant foods

In the midst of Veganuary, you might be a little tired of hearing about all the wonderful benefits of plant-based foods for both our health and the planet’s health, but I’m here to remind you yet again! Blue Zone populations use plant foods to form the foundation of their diets – beans, pulses, nuts, seeds, fruits, vegetables, and whole grains. All these foods are simultaneously high in fibre and low in saturated fat – the perfect recipe for a healthy heart. It’s no wonder that Japan has one of the lowest rates of coronary heart disease in the world, and the Mediterranean diet may reduce risk of cardiovascular disease by up to 31%.

This doesn’t mean to say that all people living in Blue Zones don’t eat meat at all, but their intake is much lower than that of modern Western diets. Meat is only eaten 5 times per month on average. If meat is on the menu, it tends to be fish, chicken, or a small portion of red meat – no larger than a deck of cards.

To boost the plants in your diet, try these tips:

Manage stress

Constant stress can promote chronic inflammation, and has been linked to lots of conditions, including heart disease, insulin resistance, depression and Alzheimer’s disease. Although it’s rather unrealistic to expect a life completely free of stress, populations who live longer have better ways of de-stressing and coping with challenges that life throws their way. For example:

Get social

Studies have uncovered the hugely significant influence that our social circle has on our habits and lifestyle. The Framingham Studies reveal that smoking, obesity and even happiness are contagious, so by surrounding yourself with like-minded people who want to prioritise their health and well-being, you place yourself in better stead of achieving your own goals too.

For many of us, social events tend to revolve around alcohol. While we know that excessive drinking isn't good for our health, having a glass with your main meal might actually have some benefit. Most Blue Zone populations drink alcohol regularly, but only moderately (1-2 glasses of wine per day) and usually with dinner surrounded by friends. Indeed, further research identified a slightly reduced risk of cancer and death in people who drink lightly (1-3 drinks a week) compared to those who never drink. This isn’t to say that drinking is good for you, or that teetotalers should begin drinking, but that enjoying an occasional glass of wine with friends doesn’t need to be sacrificed to achieve a long, healthy life.

To socialise healthily, remember these top tips when alcohol is around: