News & Resources
Six Lifestyle Factors for Healthy Aging

Created by Stephanie Montevecchi, RD, MPP-D
Director of Nutrition and Wellness for Morrison Living
Researchers from Harvard and the Cleveland Clinic have identified six lifestyle factors that can help reduce declines in cognitive health. Researchers have also identified five areas in the world where people live longer. These places are called Blue Zones, and there are higher populations of centenarians, people over 100 years old in these zones. These zones also have a healthier aging population than most other places. It is not a coincidence that several of the lifestyle factors of these communities overlap with the six pillars of cognitive health and promote both physical longevity and cognitive vitality. Below are some of the similarities:
Move Naturally
Cognitive Health: Regular physical activities that increase your heart rate, combined with resistance training exercises, can have a positive impact on both physical and cognitive health. Exercises like Tai Chi or yoga that combine movement with breathing can have positive health effects, particularly for improved blood pressure and lung health.
Blue Zones: Centenarians in these zones often continue performing daily tasks like cleaning, gardening, and walking on a regular basis. No gym memberships are required for these activities; Blue Zone communities emphasize natural movement throughout the day.
Mental Stimulation and Purpose
Cognitive Health: The more you stimulate and challenge your brain, the more safeguards you have against the unfavorable effects of aging. This could mean starting new hobbies or trying new activities, such as listening to new music, traveling to new places, or learning a new game.
Blue Zones: For residents of Blue Zones, waking up each morning with purpose added up to seven years of life! Some people find purpose in tasks, some in learning new skills, or in showing up for others, such as a member of their community or family. The driving force may differ for everyone, but each community shared a purpose that kept them engaged and active.
Downtime and Rest
More and more research shows the importance of a good night’s rest and its impacts on your health.
Cognitive Health: Lack of sleep can have several negative effects on your health, particularly on your memory, physical balance, and stamina. Sleep helps you create permanent memories and solidify information you learned the previous day.
Blue Zones: The overall lifestyle of activity, social connection, stress management, and mental stimulation likely contribute to getting a good night’s rest for elders living in Blue Zones.
Stress Management
Cognitive Health: Research shows that practicing mindfulness and relaxation can boost brain health. While stress is a common and even necessary part of life, having good coping strategies to manage its effects positively impacts your health.
Blue Zones: Each community had daily practices to help manage stress, such as meditation, prayer, or engaging in social meals.
Staying Connected
Cognitive Health: Studies have shown people with strong relationships and social connections had less mental decline, reduced risk of depression and dementia. Overall, they were happier and healthier!
Blue Zones: Common themes throughout Blue Zones are strong family ties and keeping loved ones close while always putting them first. Other ways people stayed connected was by belonging to and attending regular community activities.
Diet
Cognitive Health: Recent studies on a new diet called the MIND Diet have shown what you eat can protect your cognitive health. The MIND Diet was first studied at Rush University Medical Center. It stands for Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND). Studies found that following the MIND Diet even moderately, lowered the risk of Alzheimer’s Disease. It combines the Mediterranean and the DASH diets, both of which have been shown to reduce inflammation and have heart health benefits. It encourages eating plant-based foods, whole grains, lean proteins, and healthy fats and also suggests avoiding red meats, butter or margarine, cheese, pastries, sweets, and fried or fast food. What makes the MIND Diet unique is the emphasis on berries and green leafy vegetables.
Suggested servings are ½ cup cooked or 1 cup raw of leafy greens daily and ¾- 1 ¼ cup berries twice a week. Studies show these fruits and vegetables help protect against cognitive decline.
Brain Power Nutrients | Foods To Choose |
---|---|
Lean Protein | Seafood, Chicken, Beans, Legumes, Nuts and Seeds, Eggs |
Healthy Fats | Olive Oil, Avocado, Nuts and Seeds |
Vitamin E | Green Leafy Vegetables like Spinach, Kale, Arugula |
Omega 3 Fatty Acids | Nuts and Seeds, Salmon, Sardines |
B Vitamins | Whole Grains like Farro, Brown Rice, Barley, Oats |
Antioxidants | Berries, Tea, Coffee |
Water | Can be infused with fruit or herbs for flavor |
Blue Zones: Three similarities were noted among the various Blue Zones. Most diets were plant-based, focusing on beans, legumes, and lentils as the cornerstone of most of their diets. Meat was eaten occasionally, mostly seafood or lean meats. Serving sizes were also a factor that emphasized the 80% rule, paying attention to feelings of satisfaction and taking a break when feeling “80% full” to assess if you are still hungry. The last common practice was drinking alcohol in moderation, most consuming one glass of wine daily.
In summary, Blue Zones and the Six Pillars of Cognitive Health emphasize the importance of a balanced lifestyle, focusing on multiple factors to achieve longevity and cognitive health. While each area discussed above is beneficial, combining elements of each in daily life produces the best overall results.
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