Every single one of us is aging, but some people seem to age better than others. While you can point the finger at genetics, longevity may actually start with what you put on your plate. “Healthy eating behaviors, both what you eat and how you eat, are really one of the key ingredients to health,” says Margaret Adamek, Ph.D., a food policy expert with the Blue Zones Project.

To find out what these healthy behaviors are, look no further than folks living in so-called blue zones, communities around the world where people live the longest and are also the healthiest. “These communities have built elements into their culture that support and sustain health for a long time,” says Adamek. In 2005, the five original blue zones were identified: Okinawa, Japan; Loma Linda, California; the Italian island of Sardinia; Costa Rica’s Nicoya Peninsula; and the Greek island of Ikaria. Since then, 37 more communities have become part of the Blue Zones Project, seeking to restructure their environment so it is easier to live healthier.

Below, Adamek reveals seven strategies from blue zone dwellers to increase the quantity and the quality of your life.
Follow the 95/5 rule.
Load 95 percent of your plate with fruits, vegetables, grains, greens, and beans. Why plants? “We get numerous nutrients from plant food, and it’s more gentle on our cardiovascular system than animal protein,” Adamek says. Meanwhile, limit meat to once or twice a week.
Befriend beans.
An excellent source of protein, beans provide fiber, which is good for your digestive health. They’ve also been shown to help reduce cancer, and they can play a role in managing and stabilizing your blood sugar, both key in preventing diabetes, says Adamek. Aim to add beans to at least one of your daily meals.
Stick with the five-ingredient rule.
If you’re following the first rule, you’ll be eating mainly whole foods, which are healthier than the processed foods that make up the standard American diet. You can get by, however, with a few lightly processed foods, as long as they have five ingredients or less.
Go nuts.
Just as you need a regular dose of beans, you also need a daily handful of nuts. Meet this recommendation and you’ll reap numerous rewards. “People who eat nuts every day are less likely to develop certain types of cancer,” says Adamek. “Nuts also contribute healthy fats for brain health.” The one caveat? Skip sugar-coated nuts.
Green it up.
Dark, leafy greens and brassica vegetables (like cabbage, broccoli, and cauliflower) have been shown to help prevent cancer. Plus, their abundance of nutrients will keep you healthier long-term. Eat at least one serving daily, says Adamek.
Say yes to grains.
Think grains are bad if you’re an otherwise healthy individual? Not so. Whole grains promote longevity. Note the word “whole,” as you should eat grains in their purest form possible, so for instance, opt for brown versus white rice. Also, because each grain has different benefits, experiment! Some options to consider may not even technically be grains, like wild rice, which is a grass, or quinoa and amaranth, both seeds.
Introduce your palate to turmeric.
While many herbs and spices have powerful effects on health, one that has stolen the spotlight lately is turmeric—and for good reason. “One aspect of the blue zones dietary framework is that it reduces inflammation in the body,” says Adamek. Inflammation has been linked to chronic conditions—like obesity, type 2 diabetes, heart disease, and cancer—and turmeric works as a powerful anti-inflammatory in the body.
If you adopt all of these behaviors, you’ll be on your way to living a longer, healthier life. Yet changing your dietary habits is just the first step. “It’s not only what you put in your mouth but also the context around those meals,” Adamek says. Blue zone dwellers don’t just prepare their own food; they sit down and enjoy those meals with loved ones.

It’s normal to occasionally experience minor aches and ailments. But if you have persistent symptoms that are new to you, don’t be too quick to chalk them up to getting older.

Here are five that could be red flags for your health—plus the condition each could be a sign of:
Forgetfulness. Whether it’s a momentary mental block or general absentmindedness, there are plenty of normal aspects of forgetfulness that come with age. But if you are becoming lost in familiar places, forgetting steps to everyday tasks, or if friends and loved ones notice that you are repeating the same questions and stories more often, you should speak to your doctor, as these could be signs of dementia or other cognitive problems.
Thirst. Some days you need a little more to drink than others. But excessive thirst paired with more frequent urination may be a sign of diabetes, which affects more than 27 million Americans. If you’re experiencing these symptoms, don’t wait for your next physical to talk to your doctor—early detection and treatment of diabetes can help you better manage the disease.
Hair loss. A thinning head of hair is hardly uncommon as you grow older. But hair loss, especially if it is in an unusual pattern, can be a sign of an autoimmune disorder, hormone changes, or anemia, as well as other conditions. One that is more likely to occur in women over 60 is hypothyroidism, which means your thyroid gland is not making enough hormones. Symptoms can also include constant tiredness, loss of appetite, and brittle fingernails. So if you’re noticing unusual or sudden hair loss, speak to your doctor.
Fuzzy vision. If the reading glasses you picked up at the local pharmacy aren’t quite cutting it anymore, you may want to see your eye doctor. A typical symptom of age-related macular degeneration, a common cause of vision loss in people older than 50, is a blurred area near the center of your vision. While this condition may progress gradually, it can also do so rapidly, which is why it’s important to speak to your doctor about small changes sooner rather than later.
Fatigue. It’s normal to not have the same level of energy you had decades ago, but constant fatigue is not a part of aging. If you’re feeling tired all of the time and have difficulty with everyday activities, it could be an early sign of heart failure or other health issues. Don’t hesitate to speak with your doctor about your fatigue. If heart failure is found early, it could help make the treatment easier and more effective.

There are times when a trip to the gym just isn’t in the cards. But that doesn’t mean you need to skip your workout entirely. These four simple body-weight exercises from Jim White, ACSM exercise physiologist and owner of Jim White Fitness & Nutrition Studios, based in Virginia Beach, Va., can give you a full-body boost to see you through. And who knows, these moves might even become part of your regular routine.

Wall Push-Ups
What they do: Strengthen arms, shoulders, and chest.

Facing a wall, position your feet a little farther than arm’s length away from it.
Lean forward and place both palms on the wall, level with your shoulders.
Keep your feet firmly planted on the floor and bend your elbows, bringing your chest and head toward the wall in a slow and controlled motion. Your back should be straight with each move and your palms should remain flat against the wall.
Push your body away from the wall slowly with your palms and straighten your arms until you’re back to the starting position. Repeat 10 to 30 times per set, depending on your fitness level (see guidelines below).
Dips
What they do: Strengthen arms and chest.

Sit on a sturdy bench or chair, and put your hands on the edge of it, palms flat, wrists straight, knuckles facing forward. Your feet should be together.
Straighten your arms and slowly slide your bottom off of the bench until you’re holding yourself up.
Slowly bend your elbows, lowering your body down; your bottom should go below the bench or chair seat. Straighten your arms to begin again, lifting your body up. Repeat 10 to 30 times per set, depending on your fitness level.
Chair Squats
What they do: Strengthen hips, thighs, and buttocks.

Position your body a step in front of a sturdy chair, with your back facing the chair. Your feet should be shoulder-width apart.
Shift your weight onto the balls of your feet and slowly bend your knees, lowering your bottom onto the edge of the chair. Keep your knees over your ankles at all times. Make sure your back is straight. Raising your arms out straight in front of you while you squat can help you keep your chest up.
Slowly raise your bottom up and off the chair to a standing position. Repeat 10 to 30 times per set, depending on your fitness level.
Toe Stands
What they do: Strengthen calves and ankles. They also help improve your balance.

Stand facing the back of a sturdy chair.
Position your feet straight and about hip-width apart. Place your hands on the back of the chair for balance.
Slowly rise up onto the balls of your feet, lifting your heels off the floor. Don’t lean or put weight on the back of the chair; use it to keep your balance only.
Carefully lower your heels back down to starting position. Repeat 10 to 30 times per set, depending on your fitness level.
Repetition Guidelines
Beginner Fitness Level: 10 reps, 2 sets each
Intermediate Fitness Level: 20 reps, 4 sets each
Advanced Fitness Level: 30 reps, 4 sets each

Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.