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The Hadza tribe, a group of hunter-gatherers living in Tanzania, has become a topic of interest in recent years due to their remarkable health and longevity.
With an average lifespan of 70 years, many Hadza tribe members are able to maintain their physical and cognitive abilities well into their later years.
Secrets to a healthy and long life to learn from the Hadza tribe
Here are six tips:
#1 Get rid of poorly nutritious processed foods
Swap out nutrient-poor processed foods for a plant-based diet like that of the Hadza tribe, which includes a variety of wholesome foods, like fiber-rich tubers, berries, leafy greens, baobab fruit and seeds, and marula nuts.
Additionally, the Hadza tribe incorporates honey (even in the form of honeycomb and small amounts of bee larvae) and meat from birds, porcupines and wild game, but avoid all processed and agriculturally farmed foods.
With a diet rich in fiber and phytochemicals and low in processed sugars, it's no surprise that the Hadza tribe experiences minimal instances of autoimmune disorders.
#2 Increase fiber intake by consuming a diverse range of foods
The Hadza tribe is known to possess one of the healthiest gut microbiomes worldwide, which is essential for digestive, immune, metabolic and mental health.
In a study conducted in 2017, researchers examined stool samples from the Hadza and 17 other cultures globally and discovered that the greater the difference between diets and Western processed foods, the more diverse the gut microbes.
Compared to Americans, the Hadza have about 40% more microbial diversity in their gut, which is mainly due to their high fiber intake. However, it's not just the fiber that is critical.
Consuming fiber from a variety of plant sources, which also provide gut-friendly phytochemicals, is believed to aid in feeding an assortment of gut bacteria, resulting in greater microbial diversity. So, consuming a diverse range of plants is crucial to promoting growth of beneficial gut flora.
#3 Incorporate daily functional movement for optimal health
Although the Hadza do not engage in formal exercise, their daily lives are filled with physical activity.
As they do not grow or store food, they forage and hunt every day, which involves a range of functional movements like crafting tools, walking, running, bending and digging. They also spend around ten hours each day in a non-active position, but about 20% of that time is spent squatting, which still engages their muscles.
Unlike modern society, where many individuals spend hours sitting at a desk or watching TV, the Hadza tribe's daily routines involve regular functional movement. To increase movement and muscle engagement in your daily life, consider taking short walks periodically.
Do light stretches or yoga throughout the day. Perform squats or push-ups while waiting for your coffee to reheat. Do calf raises while standing at your desk, or even doing household chores like dusting and vacuuming.
#4 Engage with nature instead of just observing it
Unlike many modern lifestyles, the Hadza people have a deep connection with their natural surroundings. They're constantly in physical contact with the earth, animals and each other. This connection is a crucial element in maintaining their physical and mental health.
Living in sterile environments is not natural for human beings. The Hadza's lifestyle, which is in sync with their natural environment, is one of the reasons for their strong and healthy gut microbiomes.
Instead of just admiring nature from afar, you can also engage with it to gain its health benefits. Try activities like hiking, camping, gardening or simply taking a walk in the park to experience nature's therapeutic effects.
#5 Embrace the present
Living in the present moment is a characteristic of the Hadza lifestyle that contributes to their overall well-being.
While living without a sense of time may be difficult for those in modern society, practicing present-moment awareness can lead to reduced stress levels and improved emotional and physical health.
By being mindful and fully present, we can reduce anxiety and negative thoughts associated with the past or future, leading to improved heart and digestive health, emotional well-being.
#6 Take time to rest and disconnect from technology
The Hadza tribe understands the importance of taking breaks and allowing their body to rest.
Despite their active lifestyle, they spend a significant portion of their day engaged in restful activities like socializing and simply being still. Unlike many of us who are constantly connected to technology and struggle to disconnect, the Hadza enjoy downtime that's free from distractions of screens and energy-sapping technology.
By incorporating rest and disconnect from technology into own life, we can give our body and mind the much-needed break they deserve and improve our overall well-being.
The Hadza tribe offers valuable lessons for modern humans seeking to live healthier, longer lives.
By prioritizing physical activity, whole foods-based diets, sleep, social connections, nature and mindfulness, we can take steps to improve our health and well-being. While it may not be possible for everyone to emulate the Hadza lifestyle, incorporating some of their principles into our life can have profound benefits for our health and longevity.
