Do you want to learn how to live to be 90, 100 or even older? Researcher Dan Buettner scoured the world for blue zones: areas where abnormally high numbers of people 100 years of age or older live. Spending time in these blue zones with centenarians, Buettner identified the Power 9; these nine principles have allowed people born 100 years ago to live a longer, healthier life.

Buettner describes the nine principles practiced by blue zone centenarians in his book, The Blue Zones. Here is a summary so you can incorporate the Power 9 into your life.

Stop eating when you are 80% full. Okinawan blue zone residents use nine-inch plates when eating. People who use smaller plates often eat 20 to 30% less food.

Eat more plants and cut back on processed foods. One common food consumed by centenarians—especially in Costa Rica—is nuts.  Tofu is another popular food among those who live long lives; it has a plant estrogen that makes skin look younger.  You can find it in a grocery store—or look for foods made from tofu at a health store.

Drink moderate amounts of red wine. Buettner recommends Sardinian canonau wine. This vintage has the highest concentration of antioxidants of all red wines, and Sardinian centenarians consume it daily.

Find your purpose in life and live it. Buettner’s blue zone website says that practicing your life’s purpose can add an extra decade to your lifespan. A good start here is to write down your mission in life:  What is it that gets you out of bed in the morning—ready to face a new day?  And think about your purpose in life when making daily choices:  what choice will help you achieve your purpose?

Have a spiritual practice and belong to a religious community. Those who regularly participate in faith groups have lower mortality rates.

Slow down, work less, and rest more often. Buettner recommends taking an “hour of power” each day—a period to do something slow such as nap, meditate, pray or take a walk.

Move your body, walk more, and give up the remote. An excellent way to move is playing with your grandchildren. Play provides low-intensity exercise and strengthens families.  Walking, especially when walking with others, can give you exercise as well as a chance to keep connected.

Develop meaningful social relationships. Socializing fights depression and may preserve your memory.

Make family a priority. Family members are important for support, and having people to love and care for increases your chances of living longer.

You can experience many benefits from making habits out of the Power 9 principles. According to Buettner, the average American can add 14 years to her life by practicing the Power 9. Read The Blue Zones, or visit http://www.bluezones.com for more information.