The 10 Fundamentals of a Long, Healthy Lifestyle
At Software and Process Design, we've discovered that most goals can be achieved by breaking them down into essential steps, roughly 10 fundamental principles. We call these principles the 10 Fundamentals.
You can think of these Fundamentals as a roadmap for success. If you’re aiming to achieve something, these Fundamentals are like simple rules to follow, breaking down goals into actionable steps.
What makes it even more exciting is that we're actively developing tools to simplify this journey further. As you read through this guide, see how these Fundamentals, when combined with our tools, become your companion for reaching your goals.
We all want to live a longer, healthier lifestyle, and after watching a documentary about “Blue Zones - places in the world with the healthiest, longest-living populations,” I was excited to share what I’d learned.
To give a little background on the documentary, Dan Buettner, the ‘Blue Zones’ founder, is an explorer, National Geographic Fellow, award-winning journalist/producer, and New York Times bestselling author.
He identified the five original blue zones, including Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.
Ultimately, Dan and the team of demographers and researchers found that all blue zone areas share nine specific lifestyle habits that they call the “Power 9®,” as we will discuss in the blog post.
I’ve also added a tip at the end that I believe it’s a key part of living a longer, healthier lifestyle, so let’s dive in!
Key Takeaways:
1. Move naturally, whenever possible
2. Have a reason to wake up in the morning
3. Take breaks
4. Do not eat until you are full; stop eating at 80% fullness.
5. Eat more plants and less meat.
6. Drink alcohol moderately and regularly (1 to 2 glasses of wine per day) with friends and/or with food.
7. Belong to a community.
8. Put family first.
9. Find the right tribe.
10. Get regular medical check-ups
1. Move naturally, whenever possible.
What I mean by this is to take the stairs, not the elevator. This documentary found that many European countries have steep staircases around the city (and in the houses).
The same houses have stood for hundreds of years and the occupants have to climb these stairs to reach the rooms (even as they age). So, get those steps in when you can!
Soon, you’ll be able to use our tools to plan your natural movements around your tasks and priorities.
2. Have a reason to wake up in the morning.
It can be as simple as having another book to read or as complex as wanting to improve the world. The reason can be a person or a pet to show love and affection to.
If you live alone, consider choosing a favourite song and setting it as your alarm, so you wake up energized and happy.
Soon, you’ll be able to use our tools to organize your goals, find your purpose, and feel motivated to work towards success each day.
3. Take breaks.
This is a time when you are aiming to reduce your stress. Some people will eat, some will socialize, some will meditate, some will pray, and some will nap.
As long as you devote time each day where you are reducing your blood pressure and relieving stress, then this goal is achieved.
Soon, you’ll be able to use our tools to ensure you’re taking adequate breaks throughout the day. You’ll be able to confidently plan, prioritize, and track your tasks and goals so you never feel guilty about taking some time for yourself.
4. Do not eat until you feel full; stop eating at 80% fullness.
The body takes on average 20 minutes to feel full, this means that you should stop eating at feeling 80% full to allow your body to catch up.
In fact, many countries will have their main meal in the middle of the day to allow for the body to have adequate time to digest. Then, they have a small meal in the evening.
Soon, you’ll be able to use our tools to plan and time your meals, track your calories, and ensure that you’re not over or undereating and feeling full too soon.
5. Eat more plants and less meat.
Every plant we eat has at least a small amount of protein in it, and some have a lot — like beans, which are part of the family of legumes.
Canada’s food guide also suggests eating dark green vegetables every day, since they can help you get enough folate and calcium. Dark green vegetables include things like kale and arugula, as a few examples.
Ultimately, you should “opt for different textures, colours, and shapes. From apples to zucchini, choose plenty of vegetables and fruits.”
Soon, you’ll be able to use our tools to make meal plans, find and order healthy groceries/meals, and track your eating habits.
6. Drink alcohol moderately and regularly (1 to 2 glasses of wine per day) with friends and/or with food.
Surprisingly, all people in the ‘Blue Zones’ drink alcohol moderately and regularly, however, it’s up to you what you want to do with that information. As an alternative, mocktails are really popular right now, with many people doing “sober” months.
Ultimately, do what’s best for your lifestyle and health when it comes to make decisions about drinking (or not drinking) alcohol.
7. Belong to a community.
Whether it be a religion, a volunteer group, or a family. Community and friendship can have a major impact on your health and well-being.
But having good friends is great for your health though, too. Friends can help you celebrate good times and provide support during bad times.
Friends prevent isolation and loneliness and give you a chance to offer needed companionship, too.
Soon, you’ll be able to use our tools to find, connect, and collaborate with local/like-minded communities. Find a sense of belonging, socialize, share ideas, and work towards common goals.
8. Put family first.
Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home since it’s known to lower disease and mortality rates of children in the home.
They commit to a life partner, which can add up to 3 years of life expectancy, and invest in their children with time and love.
This means that the children will be more likely to care for their elders when the time comes. Family can be chosen, too, and multigenerational friendships are equally important.
9. Find the right tribe.
This means that who you surround yourself with can directly impact the longevity of your life. Luckily, technology allows us to connect with people across the globe, whether they are physically close to us or not.
You can connect with people who share the same goals as you, or who have gone through similar life experiences. You can even find a community to lend a hand to, support, and discover a deeper life purpose.
If you’re an older individual, consider donating your knowledge and life experience to the younger generation. You can teach classes, volunteer, and so much more.
Soon, you’ll be able to use our tools to ‘find your tribe’ - locally or virtually.
10. Get regular medical check-ups.
I thought there was a fundamental point missing from this and that is to get regular medical check-ups, if your region or lifestyle allows.
Ultimately, you can get all the advice in the world from online sources, but you and your doctor will know what’s best for your health and lifestyle. Remember, you know what feels right for your body, so be your advocate.
Soon, you’ll be able to use our tools to make medical appointments, keep track of your health, and find medical support/resources.
Hungry for more? Stay tuned for additional guides on how to achieve your goals using our solutions and keep in mind that soon, groundbreaking tools will turn these principles into actionable steps.
You can also check out the 10Fundamentals YouTube channel for more helpful tips and informative video lessons.
Software and Process Design: A group of expert problem-solvers crafting software solutions that redefine. Learn more about the work we’re doing at softwareandprocessdesign.com.