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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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A mother has revealed was shamed for dressing her five-month-old son every morning, in order to teach him how to take pride in his appearance. On 27 July, Geordian Abel - a 29-year-old fashion influencer and boutique owner from Fort Worth, Texas - received “brutal” backlash after her TikTok explaining that she dresses her son, Hutton, every day went viral. In the video, Abel was seen in a tan maxi dress adorned with a bow, while her son was dressed in a green polo onesie. She told viewers: “I think it’s important to instill in him from a young age that we get up, we get dressed, we take pride in what we’re wearing and how we look.” She captioned the video: “Teach ‘em young.” In an interview with Insider, the Flourish In Frills owner said that she made the TikTok video after receiving many comments on her “outfit of the day” (OOTD) videos, as viewers questioned why she and her son get “dressed to the nines” every day. The video has since received more than two million views and an onslaught of negative comments on the platform, which Abel later described as “brutal” in a follow-up video. “I too wear a one shoulder cocktail dress on a Monday morning,” one user snarked, while someone else wrote: “The greatest gift you can give him is to teach him not to care what other people think.” @geordianabel Teach em young ? #momlife #babyboy #4monthsold ♬ original sound - Geordian TikToker @bugsbryant added to the discourse when she stitched Abel’s video with her own TikTok, which quickly went viral with 2.3m views. “We are in the same clothes we slept in,” she replied to Abel’s post. “It is currently 3pm, and we will stay in this attire until tomorrow or until I decide to do the mountain of laundry that’s upstairs.” In a follow-up video, Abel told viewers that while she’s decided to take the criticism with a grain of salt, the “mom-shaming’s gotta stop.” She doubled down on dressing her son Hutton every day in a 29 August video, where she shared that the routine could “set him up for success for job interviews” or help counteract depression in the future. @bugsbryant #stitch with @Geordian ♬ original sound - BugsBryant Viewers in the comment section agreed with Abel, writing: “Exactly!!! I hate that people were mom shaming you about this.” Another person commented: “There’s so many benefits to changing out of PJs in the morning.” Speaking to Insider, Abel admitted that she didn’t expect her video “would get such negative reaction,” as she’s “never known any different than getting up and getting dressed.” However, she’s decided to turn the other cheek and has since been posting videos on TikTok that poke fun at the backlash. @geordianabel To each their own, but it's important to us ? #momlife #momsoftiktok #newmom ♬ be Love Is Beautifully Painful (Remix) - Ghost Duet In a video from 25 August, the boutique owner jokingly dressed up her baby boy in a tiny tuxedo, while other videos showed Abel dressed in a fancy gown as she tackled household chores. She hasn’t let the online negativity change the way she gets her son ready for the day, telling Insider that she’s a proponent of dressing with panache and flair. “I am super passionate about look good, feel good,” Abel said. The mom of one added that her positive attitude was instilled by her own mother from a young age. Plus, a boutique owner, she lives and breathes clothes and wouldn’t have it any other way. “I probably love clothes a tad more than the next girl,” she explained. “But even getting up and putting on athleisure, if that’s their jam, does a world of difference.” The Independent has reached out to Geordian Abel for comment. Read More Ruby Franke – update: TikTokers crash virtual court hearing before YouTube influencer held in jail Single woman’s day in a life video met with vitriol after going viral Rihanna and A$AP Rocky’s unusual new baby name has been revealed Schoolboy almost dies from swallowing magnets for TikTok challenge Woman shares honest review of New York City apartment TikTok mom slammed after making 5-year-old son run in 104 degree heat

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