Contrary to this, sharing a laugh or a coffee with a loved one releases oxytocin, a hormone that protects the heart. To live long, cultivate your social circle: it is your number one biological shield.
The Japanese rule of “80%”: eat, but stay light
In Okinawa, Japan, one never leaves the table with a heavy stomach. This is called Hara Hachi Bu. The principle? Stop eating when the stomach is filled to 80%.
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These regions of the world, nicknamed blue zones, intrigue with the exceptional longevity of their inhabitants. Sardinia, Okinawa, Nicoya: centenarians are surprisingly numerous there. What secrets lie behind this longevity: diet, daily activities, social ties, or a zen lifestyle? Science is beginning to uncover some answers.
Why does it work? It takes about 20 minutes for the brain to receive the signal of satiety. By eating less, you avoid oxidative stress related to heavy digestion, responsible for premature aging. This is the difference between a cell that exhausts itself and a cell that regenerates.
The secret of centenarians lies in the pod
If you had to change just one food, it would not be kale or goji berries, but beans. Whether red, white, or in the form of lentils, legumes are the common foundation of all centenarian diets around the world.
Rich in fiber and plant-based proteins, they stabilize your blood sugar and nourish your microbiome, the true conductor of your immunity.
Valuing micro-movements
Intensive exercise is excellent, but not enough if you sit for 8 hours a day. Science is clear: it is the low-intensity but regular movement that wins the longevity game.
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As French citizens must now retire at 64 years old, how many years can they expect to live without loss of autonomy? A study by Drees provides a precise overview of life expectancy in good health, revealing a generally positive trend despite the impact of Covid.
Gardening, climbing stairs, or simply standing during a phone call… These micro-movements keep your metabolism constantly active. The secret is not to run a 10 km race on Sundays, but to never stay still for more than an hour.
Sleep, the great nocturnal cleanse
Sleeping less than 6 hours per night is not a sign of productivity, it is an accelerator of aging. During deep sleep, your brain activates a cleaning system (the glymphatic system) that flushes out toxins responsible for Alzheimer’s.
A quality night’s sleep is a free rejuvenation for your brain and your skin.
