The secret to a long, healthy life in America? According to longevity researchers, it may be to act like you live somewhere else. It seems like every year another country’s lifestyle is touted as the new magic bullet to cure us of obesity, heart disease, and premature death: For an unclogged heart, herd goats and down olive oil like a Mediterranean. Avoid breast cancer and live to 100 by dining on tofu Japanese-style. Stay as happy as Norwegians by hunting elk and foraging for cowberries.
But it’s crucial that we all try, says David L. Katz, MD, founding director of the Yale Prevention Research Center: “The Centers for Disease Control has projected that one in three Americans will have diabetes by 2050.” Message received! So I took a look at a few key regions to see which habits we Americans could make our own.
French women stay slim with petite portions
According to the best seller French Women Don’t Get Fat by Mireille Guiliano, the paradox of how French women consume butter and cream without gaining can be explained in two words: portion control. They have small amounts of fresh, quality food and antioxidant-rich wine, lingering over multiple courses and savoring every bite.
French women also tend to walk everywhere instead of attempting to get to the gym. “In France, they climb stairs. Many of the buildings are older and don’t have elevators,” says Steven Jonas, MD, professor of preventive medicine at Stony Brook University School of Medicine in New York and co-author of 30 Secrets of the World’s Healthiest Cuisines. Plus, the price of gas is a lot higher, so people are motivated to walk instead of drive. All of this adds up to French women having a low incidence of heart disease and obesity (12% compared to the U.S.’s 36%).
I admire the French “food is the focus” idea, in theory. If only I could while away the afternoon strolling from boulangerie to fromagerie. But as a working mother of two teenagers, I scramble to pull off a 30-minute meal. And that’s OK, Dr. Jonas says: “Even if it’s quick, a homemade meal with whole ingredients is better than going to a restaurant with huge portions and empty calories.”
Scandinavians eat farm to table
The traditional Northern European food philosophy is to eat what you—or someone nearby—grew or gathered. The key words are local and fresh. Native plants include cruciferous vegetables, whole grains, and berries. Northerners eat omega-3-rich fatty fish, as well as elk and game birds, which tend to be leaner than farm-raised livestock.
The Nordic diet and way of life produces low rates of obesity (as low as 8%, depending on the country). Despite scarce sunlight, Icelandic and Scandinavian people actually suffer from depression less than Americans, possibly due to all those omega-3s.
In Scandinavia, there’s also a physical component to producing food. “They expend energy growing and gathering,” explains Amy Lanou, PhD, a senior nutrition scientist for the Physicians Committee for Responsible Medicine in Washington, D.C. “But that isn’t feasible in many regions in America.” If backyard gardening isn’t possible for you, even a weekend apple- or berry-picking trip will connect you to your food and is a good workout to boot.
The Japanese value family connections
Okinawa, a Japanese island region, is known to have the highest concentration of centenarians (people aged 100 or older) in the world. Compared to Americans, they have an 80% lower rate of breast cancer death and less than half the rate of ovarian or colon cancer deaths. They also have much lower rates of dementia and a lower risk of heart disease.
How they do it: On Okinawa, they practice hara hachi bu, or eating until 80% full. A spiritual lifestyle that includes prayer and meditation seems to reduce stress—and possibly ailments related to it. Low cancer rates are believed to be due to a high-fiber plant-based diet of rice, soy, cruciferous and sea vegetables, fruit, omega-3-rich fatty fish, and only a tiny bit of dairy and meat.
Just as crucial is a sense of connection and community. “In Blue Zones like Okinawa, there is strong social support, family bonds, and a value placed on continuing to be active in society into your 80s, 90s, and 100s,” Buettner says. “The sense of belonging matters for lowering stress, disease prevention, and longevity.”
Good fats lead to longer lives in the Mediterranean
The much-heralded Mediterranean diet has been linked to a longer life and a lower risk of heart disease, diabetes, obesity, cancer, Parkinson’s, and Alzheimer’s. As we’ve heard before, this diet includes good fats (olive oil, nuts, fish), lean proteins, antioxidant-rich fruits and vegetables, and a moderate amount of wine. Of course, it’s all about knowing when to say basta—enough. “Eat like an Italian” doesn’t mean diving into a never-ending pasta bowl.
Buettner adds, “In Blue Zones like the island of Ikaria in Greece, you find extended families under one roof making family meals.” What’s more, activity is a part of daily life—”not something to suffer through at the gym.”