Hi everyone,

🎉October 1 is International Longevity Day (ILD). Originally called the United Nations Day of Older Persons (1991), it’s a good time to reflect on our progress as a world.

• Mainly, it’s worth celebrating the dramatic rise in global life expectancy!

The day also invites us to reflect on how countries around the world have contributed to our collective health and longevity—whether in the past, present, or going into the future.

In the spirit of the day, we’ve highlight longevity practices from Finland, Japan, and India.

From harsh subarctic forests to peaceful mountainous villages, longevity practices exist around the world.

The practices we have chosen have scientific merit and are inexpensive and accessible to almost everyone.

• Finland

• Japan

• India

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1. Finland and sauna bathing

Sauna bathing is the therapeutic practice of sitting in a very hot room (sauna) for a short period of time. 

The temperature inside the sauna traditionally ranges between 158 and 212 degrees Fahrenheit. It is heated via stove or wood fire, which means it has very low humidity, according to UCLA Health.

Origins: The ritual may date back to 7,000 BC Finland, according to National Geographic. 

• Originally used to keep Finns warm during the harsh winters, its humble beginnings involved putting hot stones in holes in the ground.

Today, it is often seen as a necessity and has become engrained in the lifestyle. 

Sauna health benefits

High blood pressure

According to UCLA Health, sauna may benefit conditions like high blood pressure, especially when paired with exercise. 

Cardiovascular health

Frequent sauna significantly reduces risk of death from cardiovascular disease (CVD) and coronary heart disease, according to a study looking at health benefits in middle-aged Finnish men. 

Taking a sauna four to five times a week was associated with a 50% lower risk of death from CVD, and frequent sauna reduced risk of death from any cause by 40% compared to infrequent use.

Happiness

For six years, Finland has ranked number one on the World Happiness Report, and many Finns, according to National Geographic, credit the sauna with boosting happiness and mental well-being

• In fact, 90% of Finns use saunas at least once a week, which no doubt suggests that it boosts happiness on the population level.

Other conditions

 UCLA Health suggests taking a sauna could benefit conditions including arthritis, chronic fatigue, cold, muscle soreness, and stress.

2. India and yoga

Origins: Yoga is an integrative health discipline with spiritual origins in India. The goal is to create a harmonious mind and body by combining physical postures with principles of meditation.

• This characterizes yoga as the “art and science of healthy living,” according to an article from the Indian Ministry of External Affairs.

People may practice yoga for different reasons, but it’s cultivated a worldwide following because of its many health benefits, particularly associated with health span and lifespan. 

Yoga health benefits

Mental health

According to Harvard Health, yoga can promote mindful eating, self awareness, self-esteem, better body image, and mindfulness. 

Heart health

In small studies, yoga reduced risk factors for heart disease, respectively lowering blood pressure in people with hypertension and excess blood sugar levels in people with mild forms of type 2 diabetes, according to Harvard Health. 

Anti-aging

In a landmark study from 2017, researchers discovered that a 12-week intervention of yoga and meditation can significantly slow the rate of cellular aging in healthy adults.

Yoga and meditation promoted a better antioxidant response. In other words, antioxidants did a better job eliminating free radicals and reducing oxidative stress.

What is oxidative stress?

Oxidative stress occurs when the body has too many inflammatory free radicals but not enough antioxidants to defend against them. 

Over time, oxidative stress can damage cells. This can cause chronic and lifestyle diseases, and eventually cancer and Alzheimer’s disease, according to Cleveland Clinic.

🧬 The intervention also reduced inflammation and increased telomere length (longer telomeres = longer lifespan).

• Adding yoga and meditation to your lifestyle might just “hold the key to delay aging or aging gracefully,” study authors write.

Similar to other forms of strength exercise, yoga reduces frailty. It’s also promotes faster walking speed, both of which are associated with healthy aging.

3. Japan and sitting on the floor

Known for cutting-edge skincare, healthy diet, and a high quality of life, Japan stands out as an anti-aging and longevity-forward culture. 

A lesser known practice that contributes to this reputation is their traditional way of sitting—which was on the floor.

Origins: In traditional Okinawan culture, the people of Okinawa, Japan, would sit on the floor to talk, eat, and socialize.

This grounded practice (see what we did there? 👀) may contribute to life expectancy and health span.

More people are taking notice.

• In 2023, #floortime went viral and was viewed 19 million times on TikTok, according to an article in Health.

Health benefits

Strength and mobility

Sitting on the floor improves mobility, strength, and flexibility, according to an article in Blue Zones. 

• Mobility is defined as “the ability to move freely.”

Pay attention to mobility and you’ll be able to fend off the limitations of aging,” says Kelly Starrett and Juliet Starrett, the authors of the book Built to Move, in an article in TIME.

Throughput the day, standing up from a grounded position also works muscle groups that are fundamental to healthy movement, namely the core.

• These movements also ‘rewild’ your lower-body parts, which evolved to sit on the ground in various positions, according to the Built to Move authors.

Longevity and risk of falling

The ability to get up from the ground without assistance is associated with greater life span in middle aged and older adults.

In a 2014 study published in the European Journal of Preventive Cardiology, performing well on a sitting-rising test (SRT) increased survival odds.

• The need for less assistance to stand reflected greater SRT performance.

When people needed more support to stand (when SRT score dropped), so did expected lifespan.

Why care about knowing how to stand from the floor? 

• Getting up and off the ground without assistance reduces the risk of falling and falling-related mortality, write the Starretts.

• It reflects that your body is capable of moving in a stable fashion.

• The ability to move this way indicates physical well-being and reduces the risk of pain.

Feel free to reach out to us at [email protected] with any comments or questions.

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• 🦴 In our most recent newsletter — we explore how to eat for your bones.

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We can’t wait to cover more trending topics in longevity in our next newsletter. Stay tuned.

Longevity Media LLC

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