6 Matakai zuwa Tsawon Rayuwa

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Kashe neman maɓuɓɓugar samari. "Yin sauƙaƙan tweaks ga salon rayuwar ku na yau da kullun na iya ɗaukar shekaru takwas zuwa 10 akan rayuwar ku," in ji Dan Buettner a cikin mafi kyawun sa na National Geographic. Yankunan Blue.

Tare da ƙungiyar masu ƙididdigewa da likitoci, mai binciken ya yi tafiya zuwa kusurwoyi huɗu na duniya-Sardinia, Italiya; Okinawa, Japan; Loma Linda, California; da, Nicoya Peninsula, Costa Rica-inda yawancin yawan jama'a ke dariya, suna rayuwa da ƙauna cikin 100s. Anan akwai sirrin su guda shida game da ƙoshin lafiya da tsawon rai.

Yi dariya da karfi. Buettner ya ce "Abu daya ya banbanta a cikin kowane rukuni na ɗaruruwan shekaru da na sadu da su-babu ƙamshi a cikin gungun," in ji Buettner. Dariya baya rage damuwa kawai. Har ila yau, yana sassauta hanyoyin jini, yana rage haɗarin bugun zuciya, in ji Buettner da ya ambaci bincike na Jami'ar Maryland.

Sanya motsa jiki ya zama mara hankali. Babu wani daga cikin ƴan ɗari ɗari na Buettner da tawagarsa da suka ci karo da tseren gudun fanfalaki ko kuma baƙin ƙarfe. Mutanen da suka shiga cikin 100s suna da ƙarancin motsa jiki-tafiya mai nisa mai nisa, aikin lambu

da yin wasa da yara-saƙa cikin ayyukansu na yau da kullun. A sakamakon haka, suna motsa jiki akai -akai ba tare da tunanin hakan ba. Don yin motsa jiki ba tare da matsala ba cikin jadawalin ku: ɓoye nesa da TV, zaɓi matakala a kan abin hawa, yin kiliya nesa da ƙofar babbar kasuwa kuma nemi lokutan yin keke ko tafiya maimakon iskar gas.

Yi amfani da dabarun cin abinci masu hankali. Jumlar Confucian da aka saba da ita a al'adun Okinawa, Hara Hachi Bu, tana nufin "ci har sai kun cika kashi 80." Yana ɗaukar minti 20 cikin cikin ku don gaya wa kwakwalwar ku cewa kun gamsu, don haka idan kun yanke kanku kafin ku ji cushe za ku iya guje wa cin abinci da yawa. Wani dabara? Gina dafaffen dafa abinci don samun lafiya ta hanyar adana katanga tare da ƙaramin faranti da cire telly. Buettner ya ce, "Cin abinci yayin kallon talabijin, sauraron kiɗa ko yin faɗuwa da kwamfutar," in ji Buettner, & quto; yana haifar da amfani mara hankali.

Dauki nutcracker ɗin ku. Masu binciken da suka yi nazarin al'umman Adventist na kwana bakwai a Loma Linda, Calif., Sun gano cewa waɗanda ke cin goro sau biyar a mako suna da kusan haɗarin kamuwa da cututtukan zuciya kuma sun rayu tsawon shekaru biyu fiye da waɗanda ba su ci ba. "Oza ɗaya ko biyu suna yin dabara," in ji Buettner. Sanya fakiti na kayan ciye-ciye a cikin aljihun ofis ɗinku ko jakar kuɗi don shaƙatawa da tsakar rana. Ko kuma ƙara walnuts ko pecans a cikin salatin kore, jefa soyayyen cashews a cikin salatin kaza ko manyan kifin kifi tare da yankakken yankakken kwayoyi.

Zabi game da da'irar ku. Zaɓi abota da kyau. Buettner ya ce "tara mutane a kusa da ku waɗanda za su ƙarfafa salon rayuwar ku." 'Yan Okinawan, wasu daga cikin mutanen da suka fi dadewa a duniya, suna da al'adar ba kawai kafa manyan hanyoyin sadarwar zamantakewa (wanda ake kira moais) ba amma har ma da renon su. Kamada Nakazato, mai shekara 102, ba ta taɓa yin kwana ɗaya ba tare da saduwa da ƙawayenta huɗu na kut da kut tun daga ƙuruciyarta-don zaman tsegumi. Bayan kun gano da'irar ku ta ciki, kiyaye ta daga raguwa. Yi ƙoƙari ku ƙulla abota da abokan kirki ta hanyar yin hulɗa da juna tare da ɓata lokaci tare da su.

Rayuwa da niyya. A Costa Rica ana kiranta plan de vida. In Okinawa, ikigai. Buettner ya ce "A duk faɗin hukumar, waɗanda suka fi daɗewa suna da ma'ana mai ma'ana," in ji Buettner. "Dole ne ku san dalilin da yasa kuke tashi kowace safiya." Ɗauki lokaci don sake haɗawa da ƙimar ku kuma sake tantance sha'awarku da ƙarfin ku. Sannan nemi ayyuka ko azuzuwan da za ku iya yin ƙarin abubuwan da ke sa ku farin ciki a rayuwa.

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