Modern Wellness Through an Ancient Lens: Five Tips for a Longer, Happier Life

We live in an age obsessed with optimisation.

We track our sleep. Count our steps. Monitor our heart rate variability. Measure productivity in hours and output. Wellness has become something to engineer, improve, and maximise.

And yet, the human nervous system has not evolved at the same pace as our technology.

Across cultures, ancient, ordinary rituals and practices continue because they support longer, happier lives.

Modern science increasingly confirms what traditional wisdom has always embodied: lasting wellness isn’t a trend; it’s rooted in living in rhythm with human biology, where connection is key.

Ready to learn how you can live a longer, happier life? Let’s explore five tips for long-lasting health and happiness.

1. Create rituals

One guiding practice common in communities where people experience strong physical and mental health is grounding rituals to promote stress relief.

These rituals, combined with intentional living practices such as prayer, spirituality, meditation, and ancestor veneration, are powerful ways to combat stress and regulate the nervous system.

Dr Cynthia Edwards-Hawver, a licensed clinical psychologist, explains, “Prayer is a powerful self-regulation tool. Whether religious or spiritual, it gives the nervous system a moment to pause and reset while also fostering a sense of hope, belonging, and connection to something bigger than ourselves — an anchor that can lower anxiety and increase emotional resilience.”

In Bali, daily offerings known as canang sari are placed at doorways, temples, and shrines. They are small palm-leaf baskets filled with flowers and incense — gestures of gratitude woven into the ordinary rhythm of the day. The act itself becomes a pause and a moment of recalibration.

Similarly, studies have shown that monks who practice long-term meditation can actually alter their brain structure. This is because regular meditation can increase the thickness of the prefrontal cortex, the area responsible for attention, decision-making, and self-awareness. In addition, meditation reduces the stress hormone cortisol while increasing grey matter in our brains. This area is related to emotional regulation and helps us become more aware of our thought patterns.

When stress levels stay elevated without relief, the body produces even more cortisol. Over time, this can wear down the protective caps on our DNA, accelerating cellular ageing and increasing the risk of various diseases.

Chronic stress also shrinks the hippocampus, which is critical for memory and learning (specifically converting short-term to long-term memory) and is primarily responsible for spatial navigation, emotional regulation, and spatial memory. Left unchecked, stress quite literally reshapes the brain.

Framed this way, grounding rituals are like a biological reset.

The stronger your rituals and intentional pauses, the better equipped you are to manage stress, regulate your nervous system and protect your mind and body against ageing.

2. Find a sense of purpose

Having a strong sense of purpose is another consistent thread in long-living, resilient communities.

In Japan, this is deeply ingrained in the culture and particularly celebrated among elderly women through the concept of Ikigai (”ee-kee-guy”), which translates to "a reason for being" or "a reason to get up in the morning".

For older Japanese women (and some men), ikigai means practising small, daily activities that bring joy, such as gardening, crafting, socialising with friends, caring for family members and pets, or anything that brings passion and value to life.

Alyssa Petersel, LCSW, says, “Knowing your purpose provides direction and meaning, especially during difficult times. It also boosts self-esteem, reduces feelings of hopelessness, and keeps us motivated and engaged.”

In Bali, wellbeing and purpose are often understood through the philosophy of Tri Hita Karana — harmony between the self, community, and the natural world — a concept in which vitality is not individualised and purpose is not solely career-driven, but rather woven into daily contributions and shared life.

These practices may also affect how we live, as having a clear sense of purpose is believed to contribute to longevity, mental sharpness, and lower stress levels.

3. Make socialising a priority

Meaningful and lasting social connections are one of the strongest predictors of long-term health. This is because isolation dysregulates us.

Communities with a deeply family-centric base and strong social structures tend to have more centenarians. These tend to be found in small towns where there is generational family support and a strong familiarity.

For example, in Okinawa, Japan, lifelong circles of friends share values, purpose, and interests, serving as built-in systems of mutual support that help seniors feel needed and connected.

In many Southeast Asian communities, where shared meals, temple ceremonies, and daily interactions reinforce a sense of belonging, life is lived collectively rather than in isolation.

Supportive relationships don’t necessarily eliminate stress, but help us metabolise it. Connection is regulating and being able to talk things through, laugh, or just sit with someone who really understands you can bring the nervous system back into balance.

As a result, people with strong social networks and supportive relationships tend to live longer, experience fewer chronic illnesses, and are more resilient when health challenges arise.

4. Eat with mindfulness

Eating patterns that mimic the Mediterranean diet and emphasise plant-based foods, fish, healthy fats like olive oil, and minimal added salt and sugar consistently support long-term health.

Claudia Giolitti-Wright, LMFT, stresses that a balanced diet rich in omega-3s, fibre, and probiotics supports mood regulation and cognitive function, while a diet high in sugar and processed foods can worsen mood swings, brain fog, and symptoms of anxiety and depression.

Traditional Indonesian herbal tonics such as jamu, made from turmeric, ginger, tamarind, and other botanicals, have long been used not as quick fixes but as daily preventative support. Long before wellness became an industry, plant medicine was integrated into everyday life to maintain balance.

But it’s not only what we eat, but how much we eat and the value of connecting over shared meals.

Communal dining rituals or group meals provide much-needed socialisation and often reduce stress and improve mood, making it easier to stop eating before feeling overfull. In Japan, the practice of Hara Hachi Bu, also known as “the 80% rule”, encourages people to stop eating when they feel 80% full rather than 100% full to avoid overeating.

This social aspect plays a crucial role in the practice, as eating with others encourages slower, more mindful consumption.

This practice of mindful eating naturally slows us down, helping us to carefully listen to our bodies and build interoceptive awareness—a key part of emotional regulation.

5. Move naturally throughout your day

Regular, daily movement keeps our bodies strong, our moods more balanced, and our minds sharp. It also reduces inflammation, supports heart health, and helps the parts of the brain involved in memory and learning.

This doesn’t mean you need to hit the gym every day for structured workouts or classes. No, movement doesn’t need to be intense—even consistent daily chores and cleaning your house count as healthy movement. It's more about the practice of incorporating natural movement throughout your day. Healthy communities prioritise regular, low-impact daily movement: walking, gardening, cooking, cycling.

In Bali, movement is embedded into life — walking through rice fields, climbing temple steps, carrying offerings, tending gardens. It is functional, rhythmic, and often outdoors.

Want more proof? Spain, with one of the highest global life expectancies, has a cultural ritual of daily movement. Take a walk any evening in Spain, and you’ll find people of all ages from 3 to 103 out for their traditional paseo (evening stroll). These ‘walks’ are more than just movement; they also provide ample opportunities for connection and socialisation.

Small habits make big impacts

Humans not only need connection, movement and community—we crave it. Feeling like you’re a part of a bigger group where you feel appreciated, accepted, and supported is one of the strongest markers of longevity.

You don’t need to overhaul your entire life; it’s more about making small, intentional shifts to create lasting habits and rituals for a longer, happier life.

In our increasingly isolated world, you may be feeling challenged with some of these practices.  You’re not alone. Just keep in mind that these things can take time. Connections exist everywhere, but you have to be willing to put yourself out there. Remember, someone else is out there looking for their community, too. When it comes to better mental health, we all benefit from each other.

At The Place Retreats Bali, our expert team of therapists and holistic practitioners understand the importance of connection and community. Surrounded by nature with lush, tropical Balinese gardens, our luxury retreat centre is a private sanctuary where guests have a restorative space to connect to their inner self as they embody new practices and rituals.

If you’re ready to learn more, reach out to The Place Retreats for your free 15-minute consultation. Let us design a tailor-made retreat just for you!