These Five-Star New York City Hotels Have The Best Wellness Offerings
Enjoy the 75 ft heated pool
Four Seasons
The Four Seasons Hotel New York Downtown
The Four Seasons Hotel Downtown perfectly encapsulates a luxury experience with a true commitment to wellness. There is a state-of-the-art fitness center and private training sessions are available. Guests can also spend time in the eucalyptus steam room and the property's 75-foot indoor heated lap pool. Wellness offerings feature multiple types of massages including reflexology, 'sleep serenity' to ensure restful sleep and 'therapeutic awakening' to help restore tired muscles. An extensive menu of IV therapies can tackle weight loss, hangovers and longevity. For a special experience, guests can explore 'The Collective.' The Collective is a curated group of wellness experts focused on mind, body and skincare that offer personalized services. Guests can enjoy private sessions with practitioners in soul healing, crystal therapy, hypnotherapy and astrology, among other options. Healing crystals have also been placed throughout the property, which might explain the calming atmosphere. Post-workout, why not indulge in a meal at CUT by Wolfgang Puck, there you can find exceptional dishes that feature ingredients sourced from local purveyors, fisherman and farmers.
The best hotel for soothing harbor views
Casa Cipriani
Casa Cipriani
Evoking the atmosphere of Venice's Hotel Cipriani, this private club, which is also a five-star hotel offers a joyous vibe, along with waterfront views. Those seeking a unique wellness experience will love the spacious gym and the bespoke fitness classes. The spa offers multiple massage options including an aromatherapy, chakra balancing massage, a relaxation massage, a sports massage and reflexology. Healing therapies feature acupuncture, meditation and reiki. And the property also offers 'advanced medical therapies' such as cryotherapy and custom IV treatments. After an afternoon of getting healthy, one of my favorite options is a meal in the Dining Room where you can indulge in excellent homemade spinach and ricotta ravioli, outstanding pizzas or a healthy grilled Mediterranean branzino. Ciprian's famous vanilla meringue cake is itself a healing experience!
Escape in the salt room of the Surrey Spa
The Surrey
The Surrey, a Corinthia Hotel
Just steps from Central Park and the best shopping in town, The Surrey offers guests a tranquil, boutique hotel experience. The intimate spa welcomes guests with a selection of teas and snacks and exceptional service. In addition to a very well-equipped gym, you can enjoy yoga or a stretching session on the outdoor patio. There is a sauna and steam room and a sensory shower where you can try a coconut scented experience evocative of your favorite beach vacation. A large salt tepidarium is the perfect place to relax or to soothe sensitive skin. The spa offers a multitude of treatments, such as a black rose re-plumping facial or an energizing or slimming massage. After your spa treatment, you can enjoy a healthy lobster salad, as well as numerous caviar options and Italian favorites at Casa Tua. And it will be easy to get a good night's sleep; the rooms feature soothing hues, Frette sheets and blackout drapes.
Relax in the sleek spa lounge
The Peninsula
The Peninsula
The luxurious Peninsula Hotel has recently introduced a collection of wellness options in their new 'Life Lived Best' Program. This initiative gives guests the opportunity to focus on physical fitness, mental health and nutrition. The Peninsula gym is extremely well-equipped and one of the few hotels in Manhattan that also houses a large, indoor pool. The property also created numerous exercise-related offerings such as gentle flow yoga or the opportunity to join a running club in Central Park. To stay focused and calm, you can try meditation, an aromatherapy treatment or one of the Peninsula's bath rituals. The spa has numerous outstanding treatment options including hot stone therapy, sports massage, shiatsu and a CBD balance massage. If you have time, you can try the 'De-Stress Retreat,' which includes a 90-minute therapeutic Tension Reducer Massage and a 60-minute Subtle Energies Holistic Anti-aging Facial, as well as a spa lunch.
A glamorous escape
The Baccarat Hotel
Baccarat Hotel
The Baccarat Hotel takes glam to a whole new level with its beautiful crystal chandeliers and sculptures appearing throughout the property, including in its spa treatment rooms. It is also home to the country's first spa dedicated to the skincare brand La Mer, a high-end favorite. Guests can indulge in a 'La Mer Body Treatment' that incorporates La Mer products and includes a sea salt scrub and a signature blend of stretching, shiatsu, acupressure, and Swedish massage techniques to balance energies and encourage an overall sense of well-being. The 'City Escape' includes a scrub, an hour massage and a hydrating facial. The property also offers multiple options for couples' massages. Guests can enjoy a well-equipped gym and a large, heated pool and hot tub. The pool is surrounded by large cabanas that provide the perfect place to relax before or after a treatment. Later in the evening, guests can spend a bit of time in The Bar. This 60-foot bar is decorated with crimson velvet, leather seats, a checkerboard floor and multiple, glittering red Baccarat chandeliers; all drinks are served in Baccarat crystal.
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Yahoo
a day ago
- Yahoo
This Mediterranean Diet Snack May Help Reduce Dementia Risk, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDN Key Points The Mediterranean diet is filled with foods that support brain health. Nutrient-dense snacks are an easy way to work more of these foods into your day. Lemon-Raspberry Frozen Yogurt Bites are packed with nutrients that may protect against dementia. From what you eat to how you sleep and move, your everyday decisions can either increase or decrease your risk of dementia. When it comes to reducing that risk, the Mediterranean diet can have a powerful impact. And we're not just talking about meals. Snacks can help, too. Like our Lemon-Raspberry Frozen Yogurt Bites. These little nuggets lean heavily on foods that are foundational to the Mediterranean diet, like fruit and yogurt. Plus, they're loaded with nutrients that may reduce your risk of dementia. They're also fun to eat and packed with flavor! Read on to learn why dietitians say these creamy snacks are a top choice for keeping your brain sharp, plus other tips to help you choose a brain-healthy snack. Why Lemon-Raspberry Frozen Yogurt Bites May Help Reduce Dementia Risk Our Lemon-Raspberry Frozen Yogurt Bites combine raspberries, yogurt, ginger and a touch of maple syrup for sweetness. Plus, they're quick to prepare for a refreshing snack. Here's how they may protect against dementia. May Reduce Inflammation 'Raspberries are full of vitamin C, an antioxidant that helps reduce inflammation and also [protects against] cell damage and oxidative stress, linked to dementia and aging of the brain,' says Maggie Moon, M.S., RD. , , In fact, a generous 1-cup serving of these zesty little bites gives you a whopping 61% of the vitamin C you need per day. That's not all, says Moon. This recipe's raspberries are also rich in antioxidants called flavonoids that may reduce inflammation, protect cognition and improve memory. For instance, one prospective study found that people who reported eating a flavonoid-rich diet had a reduced risk of cognitive decline. And other studies have reported similar results. 'A large 2024 cohort study of over 120,000 people suggests an additional six servings of flavonoid-rich foods and beverages per day may help to reduce risk of dementia,' says Sheri Gaw, RDN, CDCES. Excellent Source of B12 This snack isn't just beneficial for combating inflammation. Its Greek yogurt provides more than 40% of your daily dose of vitamin B12. 'This nutrient plays a key role in brain health and nerve function,' says Kayla Farrell, RDN. Yet, unless you eat animal foods, like meat, fish, poultry, eggs or dairy, you may not be getting enough B12. While more research is needed, one study points to low vitamin B12 levels as an overlooked cause of dementia and mild cognitive decline. Can Help Support Gut Health 'Greek yogurt is also full of probiotics that support gut health, which may influence brain function through the gut-brain connection,' says Farrell. One study found an association between higher levels of unfavorable gut microbes and dementia. At the same time, another suggested that probiotics may improve cognition. As encouraging as this research is, results have been mixed, so more study is needed. Contain Polyphenols The ginger in these tasty bites may offer another layer of brain protection. 'Herbs and spices are some of the most concentrated sources of brain-protective polyphenols, and preliminary research suggests ginger may provide a modest edge when it comes to memory and reaction time,' says Moon. According to one review study, ginger may even have the potential to protect against Alzheimer's disease. 'Aside from the newer research, ginger has been used in the kitchen and in traditional medicine for centuries,' adds Moon. Low in Added Sugars Research has found that eating patterns high in added sugars may increase the risk of dementia. Experts suspect that excess added sugar may promote insulin resistance, which can affect cognitive function over time. One serving of these yogurt bites contains just 3 grams of added sugars from maple syrup. So, they're a healthy way to satisfy your sweet tooth without overloading your brain with added sugars. How to Choose a Brain-Healthy Snack As nutritious as these yogurt bites are, they aren't the only snack that can do your brain good. When you're looking for a snack to support brain health, these expert tips can help. Add More Plants: 'When in doubt, eat more plants,' says Gaw. Many of the anti-inflammatory compounds associated with reductions in dementia risk, like flavonoids, polyphenols, vitamins and minerals, are found in abundance in plants. 'While vitamins and minerals can be replicated in pills or supplements, whole plant foods, such as fruits, vegetables, whole grains, nuts, seeds and plant-based oils, offer a much more comprehensive nutritional package,' adds Chris Henigan, M.S., RD, LDN. Consider the MIND diet. 'The MIND diet, a plant-forward diet that combines the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and emphasizes berries, leafy greens, beans and whole grains, has been shown to support cognitive function,' says Gaw. It also encourages eating less red meat, fried foods, high-sugar desserts and butter. Prioritize Nutrient-Dense Foods: Nutrient-dense foods can be found in all food groups, which further underscores the importance of eating a diverse diet. For the best benefits, Moon recommends focusing on your overall eating pattern, rather than hyperfocusing on a few select foods. Think Healthy Fats: 'Fatty fish, walnuts, chia seeds and flaxseed meal are fantastic sources of omega-3 fats that may help to reduce dementia risk,' says Gaw. Snack on some tuna with whole-grain crackers or smoked salmon on a whole-wheat mini bagel. Limit Added Sugars: You don't have to load up on sugary snacks to get the sweetness you crave. Instead, look to fruit for natural sweetness. Unlike foods with added sugar, its fiber slows down the absorption of its sugars for a steadier blood sugar response. Our Expert Take Adding the right foods to your plate can support optimal brain function. And the Mediterranean diet is a great place to start. It's loaded with foods linked to better brain health. While meals can help you get these nutrients, don't overlook snacks like our Lemon-Raspberry Frozen Yogurt Bites. They're filled with vitamin B12 and anti-inflammatory nutrients like vitamin C, flavonoids and polyphenols, which have been linked to better brain health. Plus, they're refreshing, delicious and easy to make. As a bonus, they'll stay fresh in your freezer for up to a month for easy snacking at your fingertips. Now, that's what we call a no-brainer! Read the original article on EATINGWELL
Forbes
a day ago
- Forbes
Inside Forte Village, Sardinia's Ultimate Luxury Resort Destination
Sardinia, the second largest island in the Mediterranean behind Sicily, ranks among Italy's most stunning and fascinating destinations. The last of the country's 20 regions to unify with the mainland in 1861, the 9,300-square-mile isle still maintains a notable independent streak. Sardo, the local language, is not an Italian dialect but a distinct Romance language family, preserving many features of Latin lost by other tongues long ago. Age-old traditions endure, like cantu a tenore– traditional shepherds' songs–recognized on UNESCO's intangible cultural heritage list. Giara horses, the only wild horses in Europe, have roamed the island for thousands of years. Forte Village, one of Europe's most unique resorts, spans some 120 acres along Sardinia's idyllic southern coast. Forte Village Meanwhile, Sardinia's beaches–all 1,150 miles of them–are renowned worldwide for their powder-white sands and sapphire-blue waters so limpid they're virtually otherworldly. In the 1960s, these idyllic shores spurred a tourism boom that created the Costa Smeralda ('Emerald Coast') in the island's northeast, now a perennial playground for glitterati from all corners of the globe. But arguably, Sardinia's most intriguing resort lies some 200 miles away, on the island's idyllic southern coast. Comprising some 120 acres of verdant gardens and greenery in the picturesque enclave of Santa Margherita di Pula, Forte Village Resort is a world unto itself, spanning one of Italy's most dazzling stretches of coastline. And given the luxury resort destination's seemingly countless options for compelling ways to while away the blue-skied, diamond days–from world-class dining and wellness to top-tier sports academies, for starters–it's literally impossible to run out of things to do. The resort encapsulates a true world unto itself. Forte Village With four five-star properties (among its eight hotels), more than 40 elegant suites, and 13 ultra-private villas, the sprawling resort offers luxury accommodations to suit virtually every taste, whether steps from the sparkling white sands, or nestled amidst the property's 3,000 varieties of native plant species. An elegant, terracotta-colored palace, Hotel Il Castello presides over a pristine swath of beachfront as the grande dame of Forte Village's five-star offering. Besides amenities including a heated infinity pool exclusively for guests and direct beach access, the hotel recently unveiled a redesigned lobby and bar, Bar Bandiere—a Mediterranean-inspired, soignée spot for an Aperol Spritz or an ice-cold glass of prosecco. The rooftop Real Suite's amenities include a private infinity pool and dazzling vistas for miles. Forte Village Sumptuous suites on the Executive 4th and 5th floors, newly renovated this season, feature private elevator access, dedicated reception, and spacious terraces with sweeping sea views. At more than 1,000 square feet, the brand-new Perla Suite redefines oceanfront opulence with an airy, open-plan layout, two sun-splashed verandas, and bespoke furnishings galore. Those looking for the height of luxury will beeline to the 1,500-square-foot, rooftop Reale (Royal) Suite, which features an 1,100-square foot sun terrace, a private infinity pool and jacuzzi, and panoramic views for miles. The new Perla Suite features an open-plan layout and plenty of outdoor space. Forte Village For a decidedly different ambience, the Villa del Parco & Spa is Forte Village's most tranquil hideaway. A member of the Leading Hotels of the World, the property is tucked away amidst exuberant verdure steps from the resort's renowned Acquaforte Thalasso & Spa, drawing wellness-focused travelers and discerning couples. Shrouded by tangles of gorgeous greenery, the Villa Parco Hotel & Spa is a perfect hideaway for couples. Forte Village The refurbished Hotel Le Dune exudes beachfront elegance just steps from the shoreline. Its sun-splashed Deluxe Bungalows, newly reimagined this season, feature more spacious interiors and enhanced outdoor areas with private patios surrounded by secluded gardens teeming with foliage. Hotel Le Dune's newly revamped bungalows showcase chic interiors and enhanced gardens. Forte Village And tucked away in a centuries-old pine grove, Hotel Pineta is an oasis for larger families, with double and triple rooms and an enticing, lagoon-style pool that meanders through the lush environs. Speaking of families (and friends), Forte Village's 13 private villas–each with two to four bedrooms, a heated pool, manicured gardens, and 24-hour butler service–are spacious options for multi-generational vacations and milestone celebrations. One of its most luxurious, the two-story Villa Elina, was expanded to four bedrooms this season with the addition of a new suite. The addition of a new suite this season makes Villa Elina one of the resort's largest, most luxurious private accommodations. Forte Village Exceptional Restaurants from Culinary Icons Peerless gastronomy is a cornerstone of Italian culture–a perennial point of pride that Forte Village champions with one of the most dynamic and diverse culinary landscapes in luxury hospitality. The resort operates 21 restaurants during the high season, helmed by more than 100 chefs–including some of the most celebrated icons in the culinary world. Heinz Beck's Beachcomber restaurant offers a master class in seaside elegance. Forte Village Case in point: Heinz Beck–the charismatic maestro behind the iconic La Pergola, Rome's only three-Michelin-starred restaurant–first unveiled his seaside Beachcomber restaurant at Forte Village in 2019, and he's back this summer, personally overseeing operations with his signature aplomb. Overlooking the beach and the cyan sea beyond, the breezy alfresco eatery serves up dishes like barbecued Amberjack with parsnip and Kefir lime, followed by gnocchi with spinach cream, mussels, lemon, and caviar, and washed down with a crisp vintage from a wine cellar stocked with more than 600 premium labels. Tables draped in pastel-hued linens and adorned with fresh flowers amplify a casually elegant ambience that's la dolce vita at its best. Last month saw the opening of Forte Village's newest fine-dining destination: Ristorante da Cracco, a pop-up from Michelin-starred chef and Italian TV personality Carlo Cracco. The culinary force behind Milan's acclaimed Cracco in Galleria marries tradition and innovation in plates like handmade ravioli stuffed with Sardinian suckling pig and smoked scamorza cheese foam; and langoustine with saffron zabaglione sauce, served on an intimate oceanside veranda to a soundtrack of tides lapping the shore. Ristorante Belvedere serves up an artful fusion of Japanese and Mediterranean cuisine on a scenic terrace amidst the treetops. Forte Village Meanwhile, over on the treetop-ringed rooftop terrace at Hotel Villa del Parco & Spa, Chef Giuseppe Molaro–of Michelin-starred Contaminazioni, located near Naples–deftly fuses Japanese techniques and ingredients with Mediterranean inspiration at Ristorante Belvedere, where dishes like tuna tartare with seaweed vinegar and dried bonito; and tagliatelle with seafood ragout, parsley sauce, and crispy 'nduja earn rave reviews. The remaining restaurant lineup leaves guests spoiled for choice. Ristorante Sardo, the resort's welcoming Sardinian eatery, celebrates the island's one-of-a-kind cuisine, including culurgiones –dumplings resembling wheat sheaves and filled with potato, pecorino, and mint; pane carasau , its beloved paper-thin flatbread; and pork and lamb dishes that nod to Sardinia's centuries-old shepherding culture . For inspired cocktails and sushi, it's tough to top the vibe at Tiki Beach, where colorful lanterns hung from the trees and a pulse-pounding soundtrack create a prime perch for a piña colada and a dragon roll. Thai and Japanese cuisine join forces with contemporary European influences at the new Chang Restaurant, while new Indian restaurant offers elevated street food options, while Pizzeria wows with sizzling pies straight from the oven. The atmospheric Tiki Beach is a ideal stop for a zingy cocktail and a sushi snack. Forte Village A World-Renowned Spa Offering Given its rarefied standing as a locale with wellness literally in its DNA–Sardinia was the first of the world's five Blue Zones to be identified, owing to its outsize population of centenarians, largely concentrated in its mountainous eastern region–it's no surprise that naturally therapeutic resources and world-class spa destinations abound on the island. And Forte Village hosts one of its most renowned. Tucked away inside a four-acre tropical garden, the Aquaforte Thalasso & Spa offers a singular spa experience–led by its patented thalassotherapy circuit– that combines Sardinia's spectacular natural bounty with its age-old traditions. The spa's renowned, six-pool thalassotherapy circuit draws visitors from around the world. Forte Village Sardinia's connection to the healing power of seawater dates back to the island's Nuragic civilization of 1800 BC, which practiced water rituals aligned with lunar and astronomical cycles. The Greeks later embraced this reverence for the sea–'thalassotherapy' is derived from the Greek words thalassa (sea) and therapeia (treatment)—as did the Romans, who established renowned healing hubs like the Terme a Mare , whose footprint remains at the archaeological site of Nora, one of Sardinia's most notable landmarks, located close to Forte Village. The regimen harnesses southern Sardinia's environmental advantages with an innovative circuit of six pools, each a different temperature and concentration of magnesium and sodium salt. Forte Village's unique microclimate, slightly warmer than Cagliari and its surroundings, enhances the seawater's therapeutic benefits, as does its unique constitution: due to its location, the Gulf of Santa Margherita di Pula's waters are shielded from extreme winds, while the ocean temperature never falls below 50 degrees, even in winter. Collected more than 300 feet offshore at depths of nearly 35 feet, the water undergoes a treatment process inspired by salt pans, which enhances the saline density to nearly twice that of the Dead Sea. The pools, each a different temperature and salinity, help and eliminate excess fluid and boost endorphins, among other benefits. Forte Village The result of this process: 'sea oil'–a therapeutic, magnesium-rich solution with exceptional detoxifying and anti-inflammatory benefits. The circuit, which ranges from pools of pure sea oil to pure seawater, also helps eliminate excess fluid, boost endorphin production, treat psoriasis and other skin conditions, and aid in muscle and joint recovery. Exclusive treatments designed to complement the circuit include cryotherapy with sea oil and aloe, a sea mud shaping treatment, and a thalasso massage, conducted in the circuit's third pool, whose buoyancy optimizes the experience. For an ultra-exclusive wellness extravaganza, there's also private spa experience, which accommodates up to ten people in a 3,200-square-foot sanctuary complete with a four-pool thalasso circuit, as well as a hammam, solarium, and dedicated treatment room for two. Fully revamped in 2022, the spa also offers bespoke wellness programs spanning 4-7 days (new biohacking wellness programs among them), along with holistic and ayurvedic treatments. Unmatched Sports & Recreation Facilities Active travelers keen to work up a sweat, take note: likely no other resort on the planet rivals Forte Village in terms of both sports and recreational programming and facilities. Sports academies this summer include the Real Madrid Fundación Clinic (staffed with UEFA-licensed coaches), a basketball academy helmed by former San Antonio Spurs assistant coach, Ettore Messina; padel and pickleball academies, and a new fencing academy led by six-time Olympic gold medalist, Valentina Vezzali. Tennis fans can work on their serve on one of the resort's 13 clay courts with coaching from Wimbledon champ Pat Cash. Forte Village's world-class sports and recreation facilities are located steps from the sea. Forte Village Climbing, swimming, sailing, and scuba diving academies number among the other options, as do chess, go-karting, biking (both mountain and road), and even DJing. Booking at least a day or two in advance is recommended. Fitness enthusiasts can also burn off indulgent pasta dinners with a full schedule of light Pilates, Zumba, and AquaGym classes daily. The Baia delle Palme pool zone features seven water slides and interactive water games. Forte Village Few warm-weather escapes are complete without plenty of pool time–and the resort's Baia delle Palme pool, an expansive aquatic zone, raises the bar for splish-splashy fun in the sun. At its heart lies a spectacular aquapark designed especially for kids, featuring seven water slides, a paddling area with interactive water games, and a pirate ship complete with water cannons. Beyond the myriad sports academies, other activities for children include art, science, and magic workshops, as well as a Barbie Experience, where kids can paint, make jewelry, explore their creativity inside a bona fide pink Barbie House. Newly unveiled this year, the Forte Village Nature Park–an ambitious environmental enhancement project–provides yet another reason to visit. Designed for visitors of all ages and spread over 17 acres, the park offers a guided immersion in various animal and plant species, as well as nature trails and other recreational amenities. Besides stables housing Sardinian donkeys, Shetland ponies, and native Giara horses, there's a 20,000-square-foot Great Aviary, one of the park's standout attractions. The new nature park features a range of animals, as well as nature trails and a zipline. Forte Village Nearly 35 feet high, the birdlife wonderland–complete with vegetation including trees and shrubs, as well as a pond and stream–counts scarlett ibis, crowned cranes, turacos, black swans, and peacocks among its residents. The park also allows visitors to explore the plant world–like the synergistic garden, where they'll learn about aromatic and medicinal herbs, and sustainable agriculture that respects biodiversity. Chilean flamingos number among the many feathered residents of the nature park. Forte Village Beyond flora and fauna, there are nature trails prime for surveying the picturesque landscape, and a zip line that's scheduled to open at the end of August 2025. The park currently offers twice-weekly guided tours for guests, and private tours that can be booked anytime during the week. Additional phases of the project will debut next season. Forte Village is open through the end of October, and reopens in April. For more information and to book, visit the website.
Yahoo
a day ago
- Yahoo
The 6 Best Healthy Habits to Help You Live Longer
Key Points Long-lived Blue Zone residents focus on daily movement, plant-rich diets and social ties. Genetics play a small role in lifespan; lifestyle and environment make the biggest impact. Simple habits like cooking at home, limiting sugar and prioritizing sleep can boost longevity. While the Mediterranean diet tends to get most of the glory in the health landscape—as a way of life that's ideal to support heart health and as a terrific option for individuals diagnosed with type 2 diabetes—it's not the only lifestyle that can help boost longevity. There are people from a handful of communities across the globe who live just as long, says Dan Buettner, the author of The Blue Zones American Kitchen. As the founder of the Blue Zones project in 2000, he pulled together medical researchers, anthropologists, demographers and epidemiologists to help distill data from the world's longest-lived people to discover their secrets, Buettner tells EatingWell. The Blue Zones team has built upon those conclusions using evidence-based data for the past 20 years to land on several lifestyle factors that play into longevity. It's not just about genetics, Buettner adds, citing the 1996 Danish Twin Study published in Human Genetics, which established that only about 20% of how long a person lives is based on genetics. "This leaves the other 80% up to lifestyle and environment. So while genetics can play a role, it's important for people to focus more on what they can control or change and setting up their routine and environments," he says. What Are the Blue Zones, and How Do They Compare to the Average American Lifestyle? There are five known Blue Zones in the world, and just two of them are considered part of the Mediterranean region: Okinawa, Japan Nicoya, Costa Rica Ikaria, Greece Loma Linda, California Sardinia, Italy "In these five regions, the population overwhelmingly lives to be 100 years or older. Not only that, but these folks are living healthier—not just longer—lives," says dietitian Caroline Thomason, RD, CDCES. "While folks in the U.S. live to be much older than in previous generations, we certainly are not always in good health at the end of our days." So what do these sage folks in the Blue Zones do daily to live longer, healthier and more vibrant lives? Read on to learn more about six healthy habits that may help you live longer. 1. Don't Count Calories—Instead, Eat Until You're Mostly Satisfied Skip the detox or cleanse, and instead, try to follow "hara hachi bu" as you keep a wide variety of nutritious—and local, if possible—foods in the mix. This mindset is a key factor in Okinawa, where this 2,500-year-old Confucian mantra reminds locals to enjoy meals and snacks until their stomachs are 80% full, rather than counting calories or crash dieting. "Almost all of the foods consumed by centenarians in the Blue Zones grow within a 10-mile radius of their homes," Buettner says, but any whole grains, nuts, seeds, beans, legumes, fruits and vegetables will serve your health well. According to a review and new analysis of past data, people who eat more whole grains, legumes, fish, fruits, vegetables and nuts—while cutting back on red and processed meats, sugar-sweetened drinks and refined grains—starting at age 20 may add more than 10 years to their life expectancy. Of course we can't control all health outcomes, and healthy eating isn't a cure-all, but even if a person started these strategies at 60, the data suggest they might expect to add about 8½ years to their life. Consider frozen, canned or fermented foods if your fresh faves aren't accessible. And if you're not sure where to start, Margaret Fruhbauer, D.O., a board-certified internal medicine physician, suggests outsourcing, asking for help and tapping tools that make healthy eating easier, such as local food access organizations or a dietitian affiliated with a health provider's office. "There are many meal delivery services that focus on healthy eating. Many of my patients have found that using a slow cooker, Instant Pot or air fryer can make meal prep easier," she says. Try to make it a team effort: "Incorporating the family into decisions about meal planning and food prep can help." 2. Limit Added Sugars Eating less ultra-processed food will likely mean you'll naturally consume fewer grams of added sugars. Buettner confirms that people in the Blue Zones eat sugar intentionally, not by habit or accident. "They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar—no more than 7 teaspoons of sugar a day," he says. American adults, on average, consume about 17 teaspoons of added sugar each day, which is more than two to three times the amount recommended. Much of this added sugar hides out in sneaky sources like sugar-sweetened drinks, yogurt, breakfast cereal and plant-based milk, to name a few. 3. Cook More at Home About 60% of Americans eat dinner out at least once each week. In contrast, people in the Blue Zones tend to view home-cooked meals as a cornerstone of daily life. While they occasionally dine out, they're known to take pride in making cooking an event. For instance, in some households, meals often come with multiple courses of family recipes made with love. When cooking more at home, you will have more control over the ingredients you use, you may naturally eat a smaller portion, and you'll score the stress-relieving benefits of creating something from scratch. Plus, research shows that compared to peers who eat out less than one meal per week, individuals who frequently eat meals prepared away from home, two or more meals per day, may have a higher risk of dying from any cause. 4. Share Food With Others Now that you've cooked your meal, you can score even more wellness gains by sharing it with others. "The world's longest-lived people chose—or were born into—social circles that supported healthy behaviors," Buettner says. "Okinawans created 'moais,' or groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness and even loneliness are contagious too. The social networks of long-lived people have favorably shaped their health behaviors." Studies have shown that families who share meals tend to consume more fruits, vegetables and health-promoting nutrients. The quality of the nutrition isn't the only benefit; the social connections, emotional memories and even the affordability and accessibility of foods also play a big role in how eating impacts mood and well-being. 5. Incorporate Activity Into Your Daily Life "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," Buettner reveals. Things like tending to the garden and keeping up with house and yard work without high-tech tools add in significant daily movement. Whether you find joy in hiking while listening to your favorite podcast, prefer to tend your vegetable garden or enjoy walking around the neighborhood to chill out after a long day, moving more has been shown to improve mood through the boost of natural "feel-good" neurotransmitters known as endorphins. Cardio, resistance training, yoga, tai chi, Pilates or any activity can bolster balance, increase strength, burn calories and reduce the risk for depression, heart disease and more, according to Fruhbauer. Your local community center may offer fun classes you could attend. "Many times people will say they don't have time to exercise," she says, but you need not commit to 60 or even 30 minutes. In fact, a mere 2-minute walk after a meal can help balance blood sugar. When possible, she says, "I encourage my patients to go for a walk on their lunch breaks or try light weight lifting while watching your favorite TV show in the morning or evening." 6. Prioritize Sleep and Stress-Relief Chronic sleep deprivation can increase everything from pain related to migraines and fibromyalgia to risk for heart disease and cancer, Fruhbauer explains. Buettner adds that a constant or frequent barrage of stressors (ahem, constant phone pings and frightening or tension-filled news updates) can trigger chronic inflammation, which is associated with every major age-related disease. According to Buettner, many people in the long-lived Blue Zone communities have common routines that help shed stress, such as taking a few moments to remember their ancestors, praying, taking naps and gathering for happy hours. Many of these involve some aspect of social community, which can amplify the benefits. Fruhbauer suggests scheduling time for self-care, just like you might coordinate an oil change or haircut in advance. She believes that creating a commitment three days per week for even 15 minutes can make an impact over time. Walking, meditation and breathing are science-backed and free ways to reduce stress and also promote sounder sleep. Taking a break from electronic devices 30 to 60 minutes before snooze time, eating more sleep-supporting foods and following bedroom design tips can all make a big difference in your rest success. Our Expert Take The Blue Zones are five regions around the world that are home to the most centenarians, or people who live to age 100 or older. Those who live the longest and strongest usually live in environments that nudge them daily to move, eat nutritious foods (mostly plants) and focus on sleep and stress management. While the Blue Zones environment is often set up so that the healthy choice is the easy choice, you don't need to rely on sheer willpower to make these healthy changes for longevity, Buettner says. Instead, try to sprinkle in numerous small changes to your daily routine and environment to promote well-being, and surround yourself with like-minded friends who appreciate joyful movement. Seek out methods of self-care that are easy to slide into your daily routine, and try tweaks for better sleep in one week. "As you continue to make these small changes over time, you will curate an environment that promotes your health and well-being," Buettner concludes. Read the original article on EATINGWELL
