In the pursuit of longevity and well-being, it can often be confusing to know the best approach to achieve these goals. Modern, westernized living can hinder our path towards optimal health. However, the solution might lie in taking a step back in time. For the majority of human history, we followed a lifestyle of hunting and gathering for sustenance. Today, only a few hunter-gatherer communities remain, such as the Hadza tribe in Tanzania.
Research has shown that many of the health issues prevalent in modern society, including cardiovascular disease and mental health problems, have a significantly lower incidence among hunter-gatherer societies, both past and present. This indicates that there is much to learn from the hunter-gatherer way of life that can improve our well-being.
Hunter-gatherer communities understood that the key to survival lay in connectivity and unity. With limited resources, they inherently practiced egalitarianism, where each member contributed, shared equally, and belonged to a collective greater than themselves. Life had meaning and purpose in their close-knit communities.
Anthropologist James Woodburn, who studied the Hadza tribe, found that its members regarded the hunter-gatherer way of life as wonderful and with a sense of purpose. The Japanese term for this fundamental reason for being is “ikigai,” which can enhance the quality and longevity of life. Living in small communities of approximately 20-30 individuals fosters strong social relationships and a robust support network.
Meaningful and close relationships are crucial for both mental and physical health throughout our lives. Our brains are wired to connect, and our overall well-being depends on these connections. However, urbanization, the nuclear family structure, and consumerism have eroded many of the connections that were intrinsic to hunter-gatherer societies.
Fortunately, there are evidence-based methods to reconnect with the hunter-gatherer ethos and enhance mental well-being. Engaging with your community through volunteering or participating in cooperatives can help rebuild connections. The National Health Service (NHS) has even introduced a long-term social prescribing strategy to assist individuals in getting involved with such initiatives and reconnecting with their communities.
Additionally, exercising in green spaces and practicing mindfulness are effective ways to connect with the present moment and boost mental health. Hunter-gatherers evolved to be constantly on the move, with their daily activities of hunting and foraging covering distances ranging from six to 16 km.
In contrast, modern lifestyles tend to be more sedentary, and diets rich in ultra-processed foods contribute to an energy imbalance. Many consume more calories than they expend, leading to weight gain. To address this imbalance, we need to move more in a way that mimics how hunter-gatherers did.
Health experts recommend that adults engage in at least 150-300 minutes of moderate-intensity activity, such as brisk walking, or at least 75-150 minutes of vigorous physical activity, such as running or dancing, per week. While this may not match the daily movement levels of hunter-gatherers, it still improves cardiovascular fitness and muscle strength, which are crucial for better health and a longer lifespan.
Incorporating physical activity into your daily routine doesn’t necessarily require a gym membership. Activities like walking to the shops, climbing stairs, and household chores can have a positive impact on cardiovascular health and longevity.
For those aiming to closely emulate the activity patterns of hunter-gatherers, interval training is worth considering. This involves alternating between periods of moderate- or high-intensity physical activity and low-intensity activity, such as sprinting for 30 seconds on a treadmill and then jogging for a minute to catch your breath. This imitates the vigorous physical activity hunter-gatherers engaged in during hunting. Interval training is also beneficial for cardiovascular health.
In addition to adopting physical movements akin to hunter-gatherers, functional movements like squatting and getting up and down from the ground can help preserve physical independence and potentially extend lifespan.
Although our modern society doesn’t make it easy to embrace a lifestyle aligned with our evolutionary roots, there are numerous small and simple changes we can make to improve our health. Prioritizing time for socialization, increasing the consumption of plant-based foods, and incorporating regular physical activity into our lives are all steps we can take daily to live more like hunter-gatherers and enhance our well-being.
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1. Source: Coherent Market Insights, Public sources, Desk research
2. We have leveraged AI tools to mine information and compile it