Sorry to the tech execs and ultra-rich spending millions to live longer — the best things in life may actually be (almost) free, at least when it comes to boosting longevity.
Some of the best evidence-based ways to extend your life are cheap, according to bestselling author Dan Buettner, who pioneered the research on Blue Zones, locations where residents have high rates of living into their 100s. Regions in Costa Rica, Italy, Greece, and even the US have some of the longest-living, healthiest residents on the planet, and Buettner explores what they have in common in a new book and Netflix docuseries.
"I have found that most of what people think leads to a long, healthy life is misguided or just plain wrong," Buettner said in the series. "Every year Americans spend billions of dollars on diet plans, gym memberships and supplements, but it's clearly not working for us."
Instead of expensive vitamins or fancy fitness studios, SuperAgers seem to base their longevity routine on simple healthy habits like getting their daily steps in, socializing, and eating foods you probably already have in your pantry. And, they're things that won't break the banks, costing a few dollars or nothing at all.
Drink herbal tea for a boost of life-extending nutrients
Sipping a longevity-boosting brew is nothing new, but most headlines about healthy beverages focus on trendy ingredients like matcha, expensive organic blends, or even coffee.
While generally black and green teas and coffee can be good for you, a more humble health boost is available in the form of simple herbal teas.
In Ikaria, Greece, Buettner found SuperAgers enjoy herbal tea made from everyday herbs like sage, rosemary or easy-to-grow plants like common mallow. Plants used in herbal teas often contain antioxidants, anti-inflammatory compounds and other micronutrients that can help improve digestion, blood pressure, and cholesterol levels, according to Penn Medicine.
You can cultivate many herbs to make tea yourself, either in a small backyard or community garden, or even in simple indoor pots.
Eat more beans for a cheap, accessible superfood
Forget the keto diet: Blue Zone residents seem to thrive on eating plenty of carbs, including whole grains and starchy veggies like sweet potatoes.
But when it comes to an easily-available food with a massive nutritional punch, beans are as close to a superfood as anything, Buettner previously told Insider.
They provide a healthy dose of fiber, which is important for healthy digestion, stable blood sugar, and preventing colon cancer.
Beans are a staple of the traditional Mediterranean diet in the Blue Zones of Greece and Italy, in recipes like minestrone soup or chickpea salad.
In areas like Costa Rica, beans are often grown and eaten alongside corn and squash, known as the "three sisters," to make a complete protein source with all the essential amino acids.
Walk more to lower your risk of dying early
There's good evidence that exercise plays a major role in keeping us healthy as we age, but fitness routines can be hard to stick to over time.
One of the common factors across Blue Zones is that residents get plenty of exercise in their day-to-day routine just by traveling on foot, according to Buettner.
"None of them have big biceps or could do a triathlon. They're walking," he said.
And you don't have to hit 10,000 steps for health benefits, either, although SuperAgers in areas like Singapore easily log that many without trying, since cars are expensive.
Research shows that taking a few thousands steps every day — the equivalent of a 30 minute walk — can help stave off dementia, heart disease, cancer, and other causes of earlier death, especially if you keep a brisk, purposeful pace.
A recent study found that adding just 500 to 1000 steps per day is linked to substantially reduced risk of disease, which you can do in less than 15 minutes on your lunch break, on your way to work, or before dinner.
Spend time with friends and family to add years to your life
One of the best ways to boost your health, and your mood, without spending a cent is by building connections with other people, evidence suggests.
Loneliness is considered an epidemic, with some research suggesting it's linked to health consequences as smoking, and can shave more than 15 years off your life.
In contrast, making and keeping close personal ties, whether that's friendships, family bonds, or romantic partnerships, can help prevent that lost time, according to Buettner.
He found that in Blue Zones such as Okinawa, people prioritize creating social circles for community activities like talking, singing, dancing, or even financial support.
"There is no pill, no supplement, no blockbuster drug that could give us anywhere near 15 years," Buettner said. "But here in Okinawa, they're getting those years by simply finding friends, committing to those friends, and spending time with those friends every day."
That makes your social life more powerful than anything money can buy when it comes to extending your lifespan.
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