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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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Micky van de Ven is no stranger to proving people wrong and has total confidence Tottenham can continue to silence the “negative” talk which surrounded the club this summer. The Dutch defender has been a revelation since he signed from Wolfsburg for an initial £34.5million fee and has helped Ange Postecoglou’s new-look team win four of their opening six Premier League fixtures despite the departure of record goal-scorer Harry Kane. While Van de Ven and Spurs are enjoying a new lease of life under Postecoglou, it has not been a smooth journey for the 22-year-old with a career outside of football considered and a difficult first campaign in Germany navigated before he reached England’s top flight. Van de Ven was on the brink of being released by Volendam during his under-19 days when Wim Jonk’s arrival as manager resulted in an unexpected first-team opportunity. Fast forward five years and he is in the Netherlands senior set-up while quickly on his way to becoming a fan favourite in N17. “I like to prove people wrong, yeah it is true,” Van de Ven told the PA news agency after he surprised Lea Valley Primary pupils during a school football session put on by Tottenham Hotspur Foundation this week. “My dad (Marcel) helped me also a lot at Volendam. It was a difficult situation for me because when people say they don’t trust you when you are 17-years-old, maybe you have to look for work or something. “You have to have a second choice if you can’t make it to be a professional football player and you have to switch. I said to my dad, ‘maybe I have to work,’ and he was like, ‘no! Trust me. One day a person will come, you will get your chance and grab it’. “So, I kept working, pushing, pushing, pushing and there was the chance and I grabbed it. “Also when I came from Volendam and went to Wolfsburg everybody said the step was too big, but I wanted to prove people wrong, so that is the mentality. “It is true (for Tottenham) because what I saw before I joined Spurs was that people were really negative about Spurs. “Of course, Kane was maybe going to leave and he scored every year 30+ goals, so yeah amazing striker, but we were there to prove them wrong. I think we are doing good now, but it is just the beginning. We need to keep pushing. “We want to be at the highest level all season, so I don’t know where it will end but we want the best.” James Maddison, Son Heung-min and Yves Bissouma have taken the biggest plaudits for Tottenham’s transformation from a disjointed, counter-attacking team last season into a front-foot side. Spurs have scored 15 times in six league fixtures with Son leading the way, but it is at the other end of the pitch where the bravery and boldness in possession begins with Van de Ven and centre-back partner Cristian Romero. The duo are opposites in style with World Cup winner Romero known for his aggression, while Van de Ven appears calmness personified, but they have quickly built a bond on and off the pitch. Van de Ven explained: “I think it naturally happened on the pitch and we felt each other quite fast, but when I came he was also really nice to me and showed me ‘here is the kitchen and where you can get this’, so he was sitting with me and we talked a bit. “It was really nice the first couple of days I was there, but also on the pitch it felt good. “Of course he won the World Cup, I saw him play the whole World Cup so I know his quality already. “I think I know what Cuti’s (Romero’s) qualities are and Cuti knows what my qualities are, so we know what we expect from each other. I have his back and he has my back. “Cuti is just an amazing player and I know when I run in one direction, he is in my back because he is always there. We just feel each other and of course it is amazing when you have this as a centre-back duo. “Of course we are shouting to each other (in games) but it is not in a negative role or something. It is always positive. “I think I make him maybe more calm and he makes me more aggressive. He will (always) be a more aggressive player and I am a more calm player, but it fits each other well.” While it is early days for the Van de Ven and Romero partnership, the youngest member of the duo is crystal clear about his personal ambitions. Van de Ven wants to become one of the best defenders in the Premier League like compatriot Virgil van Dijk, who he will face on Saturday night when title contenders Liverpool visit Tottenham. “I am really looking forward to seeing the fans again in the stadium and they will make it a good game from us,” the former Netherlands Under-21 captain added. Yeah, that is my ambition to be one of the best centre-backs in the Premier League and I will work hard for it to make it happen. Tottenham centre-back Micky van de Ven “We are going to play our own way and play like we want to play. We don’t have fear for Liverpool. “I think Virgil was the last couple of years and this year also one of the best defenders in the Premier League, for sure. “The year they grabbed the title he was unbelievable and showed how important he is for Liverpool. He shows how important he is the last couple of years. “Yeah, that is my ambition to be one of the best centre-backs in the Premier League and I will work hard for it to make it happen, but I just started so hopefully I can be there in I don’t know how many years.” :: Micky van de Ven appeared at a school’s football session delivered by the Club’s Foundation at N17 Arena – a community hub located on the Tottenham Hotspur Stadium campus. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Jurgen Klopp sold Curtis Jones ‘the right-back idea with the captaincy’ Can United, City or Arsenal dethrone champions Chelsea? – WSL talking points Pep Guardiola takes positives from Man City display despite Carabao Cup exit