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We’re all frequently (and often painfully) reminded about all the things that can shorten our life expectancy: too many processed foods; not enough exercise, to name but two. But now, a new Netflix documentary, created by bestselling author Dan Buettner, explores not what destroys us, but what can help us live to a ripe old age. Buettner has spent the past 20 years locating and then researching five communities across the world which he identified as having the highest rates of longevity and good health. These areas – located in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California – are now known as “Blue Zones”, and are the subject of his fascinating four-part series. Live to 100: Secrets of the Blue Zonesof the Blue Zones, which premieres on 30 August, follows the award-winning journalist as he gets to know the people who hold the secrets to living well into their 100s. Live to 100: Secrets of the Blue Zones | Official Trailer | Netflix www.youtube.com After years of studying these Blue Zone inhabitants, Buettner and his team of demographers, anthropoligists, medics and epidemiologists managed to pinpoint nine lifestyle habits that are consistent across all five populations. They have dubbed these the “Power 9”, and they form the heart of the new docu-series. So what are these nine habits? And can anyone adopt them, regardless of their postcode? 1. Move Naturally We all know the importance of keeping fit but, according to Buettner, the world’s longest-lived people “don’t pump iron, run marathons or join gyms”. “Instead, they live in environments that constantly nudge them into moving without thinking about it,” he and his colleagues state on the website for their Blue Zones organisation. These groups don’t rely on machines to do their housework, they grow gardens and tend to all their chores by hand. 2. Have a sense of purpose Having a sense of purpose is worth up to seven years of extra life expectancy, the Blue Zones team has concluded. Knowing why you wake up in the morning is crucial to making the most of your life. 3. Eliminate stress Everyone suffers from stress, even the people who live in Blue Zones, and stress leads to chronic inflammation which is associated with every major age-related disease. However, the difference between how many of us cope with stress and how these communities do is that they take active steps to “shed” it. “Okinawans take a few moments each day to remember their ancestors, Adventists (who live in Loma Linda, California) pray, Ikarians take a nap and Sardinians do happy hour,” Buettner says. 4. Eat till you're 80 per cent full Okinawans understand the importance of not overeating. Indeed, they constantly remind themselves to stop eating when they’re 80 per cent full. The 20 per cent gap between not being hungry and feeling full could be the difference between losing weight or gaining it, according to the Blue Zones team. They note that people in the five communities eat their smallest meal in the late afternoon or early evening and then don’t eat anymore for the rest of the day. 5. Go plant-based Sorry, meat lovers, but if you want to live longer, you need to cut back. Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets and meat (mostly pork) is eaten on average only five times per month. Serving sizes are 85g-115g, which is definitely a lot less than most of us get through in one sitting. 6. Enjoy your evening wine Good news for those of us who enjoy an evening tipple: People in all Blue Zones (except the Californian Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers, Buettner claims, however, he states: “The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. “And no, you can’t save up all week and have 14 drinks on Saturday.” 7. Belong to a community Buettner and his team have interviewed 263 centenarians over the years and all but five of them belonged to some faith-based community. The denomination doesn’t seem to matter, however, attending faith-based services four times per month will add between four and 14 years to your life, research suggests. 8. Put your loved ones first “You do you” may be the mantra for many Western communities in particular, but Blue Zoners put their families first. “This means keeping ageing parents and grandparents nearby or in the home ([which] lowers disease and mortality rates of children in the home too.)” Buettner states, as well as committing to a life partner. It also means investing time and love in your kids, who are then more likely to care for you later on. 9. Surround yourself with good friends Social networks are key. And no, we don’t mean Facebook. The world’s longest-living people are part of friendship groups that commit to each other and encourage each other to follow healthy behaviours. Studies suggest that smoking, obesity, happiness, and even loneliness are contagious, so if you surround yourself with happy and healthy people, you’re more likely to enjoy the same benefits. Conclusion So if we follow these “Power 9” habits, we’ll all live to 100? Not necessarily. Buettner has conceded that “to make it to age 100, you have to have won the genetic lottery”. However, he also stresses that “most of us have the capacity to make it well into our early 90s and largely without chronic disease” if we adopt a Blue Zones lifestyle. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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Anyone hoping that Kanye West’s verbal attacks on Jewish people were a thing of the past has just been proven stomach-churningly wrong. Over the weekend, footage emerged of the disgraced rapper-producer, 46, dancing along elatedly to his new track ‘Vultures’. He was accompanied by that other paragon of male virtue, Chris Brown, 34, who bopped alongside him to some of the most offensive lyrics we’ve heard in a long time. In the song, which is a collaboration between West and Ty Dolla $ign, the former Mr Kim Kardashian says: “How I’m antisemitic (sic)? I just f***ked a Jewish bitch.” At that point, he and Brown beam at each other, before the song continues: “I just f**ked Scooter's b***h and we ran her like Olympics. Got pregnant in the threesome, so whose baby is it?” This appears to be a reference to Scooter Braun, Ye’s former manager, whom he fired in 2018. Last year, Braun divorced his wife of six years Yael Cohen Braun – a Canadian health activist and founder of a charity called “F**k Cancer” – who is Jewish. The clip, which has been widely circulated on social media, has understandably been met with horror and disgust. Sharing the video to Instagram, New York businesswoman Tanya Zuckerbrot asked: “What’s more sickening? The lyrics [...] Or the fact that both Kanye West and [Chris Brown] find it hysterical?” She followed up by branding the pair “sick, masochistic, antisemitic f**ks.” Thousands of others agreed, with one commentator writing: “Let the record industry chew on this. Let them never EVER work again.” Another urged viewers to block the two artists from their Spotify accounts, providing instructions on how to do so. While a third branded Brown and Ye “the two most problematic rappers of all time”. West, who lost his highest-profile contracts over hideous displays of antisemitism and Nazi veneration last year, continues to face demands to be axed from top streaming platforms. A year ago, a man from Milwaukee launched a petition calling on the likes of Spotify, Apple and Amazon Music to remove all of his solo tracks in a bid to “limit [his] influence on society”. Nathan Goergen wrote on the campaign’s Change.org webpage: “Kanye West has recently made statements praising Hitler and denying the Holocaust, after over a month of making harmful antisemitic statements. “Our society has no place for people who spread that kind of hate to be making millions off of their work. I call on Apple Music, Spotify, Amazon Music, and other streaming platforms to immediately remove all of Kanye West’s solo albums and singles from their platforms. “By doing this, I hope that we can limit Kanye’s influence on society by eliminating his ability to make money off of people streaming his music. His statements are virtually irredeemable, and the time has finally come for him to receive a major punishment. We cannot let him continue to influence our youth and our society as a whole.” It has since garnered more than 95,000 signatures. And yet, the fact that the 46-year-old is still able to release songs featuring such offensive lyrics, and celebrate this alongside a convicted domestic abuser, shows that the world as a whole simply doesn’t care enough to prevent such despicable behaviour. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings

Despite having served time for his role in the BALCO scandal, Victor Conte stands out for being unrepentant. The latest edition of Netflix's sports docuseries "Untold," "Hall of Shame," gives him another moment in the spotlight, providing a once-over-lightly rehash of track, football and especially baseball figures who became the focus of controversy over performance-enhancing drugs.

Wrexham executive director Humphrey Ker says America’s reaction to the team this summer has exceeded their wildest expectations. The Welsh club have become one of the most talked-about teams in the world since Hollywood stars Ryan Reynolds and Rob McElhenney took charge 30 months ago. The ‘Welcome to Wrexham’ docuseries has seen the club wins hearts and minds across the world, with that blossoming fandom clear during this summer’s US tour. More than 50,000 were in attendance for last week’s friendly against Chelsea in North Carolina and many of the 34,248 at Tuesday’s friendly against Manchester United’s youngsters were rooting for the League Two club. “It’s been extraordinary, really,” actor and club executive director Ker told the PA news agency. “We hoped with the success of the documentary that people would turn out to see us and visit us and be happy to have us here. “It’s exceeded our wildest expectations, really, in every stop on the journey.” Ker has found the lengths people have gone to in the US to watch Wrexham “pretty humbling”, underlining a growth that shows few signs of slowing. Asked if the club’s rapid rise has surpassed his expectations, he said: “Oh, definitely. “We always felt that with a bit of an injection of money and love and attention, the club could start to rise up the ranks in the UK. “But to be at this stage after two and a half years of being in the US, playing a team like Manchester United in front of a sold out 35,000 crowd is pretty extraordinary.” Wrexham won Tuesday’s match 3-1 against 10-man United in San Diego after recovering from star striker Paul Mullin’s early injury at Snapdragon Stadium. It was a memorable victory but the League Two club have tried to make the experience about more than the match, bringing a little slice of Wales with them to the US with their fan fest. “It’s very cool,” Ker said. “We’ve been pretty overwhelmed with the response to everything. “I think I think we’ve tried to meet enthusiasm with enthusiasm. I talked to a couple today, they came in from Colorado this morning, some folk they come from Utah, they come from all over the US. “So, we want to make sure there’s a good thing for them to attend.” McElhenney was loving Tuesday’s match – a game fellow owner Reynolds had to watch from afar as he is filming Deadpool 3 in the UK. “I think he slightly cursed our names when he worked out that he was going to be in the UK for the summer and we were going to be over here,” Ker said with a smile about Reynolds’ absence. “But, you know, the great thing about that is it gives them lots of opportunities to come and see league games. We’re back in action in about 10 days’ time so he’ll have his chance.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Today at the World Cup: Ireland knocked out after Canada defeat Tottenham owner Joe Lewis indicted in the US for ‘brazen insider trading scheme’ 5 talking points ahead of England’s final Ashes Test against Australia

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