The Hunza Valley as the Original Shangri La

The Hunza people, who live in the Hunza Valley in Northern Pakistan, are among groups of long-lived people around the world. In the early 1970s, National Geographic ran an extensive series of articles investigating claims of these long-lived people.

As a result, the Hunza people and region became fascinating case studies on health and longevity. They remain so today as people seek ways to boost their own health and live longer lives.

This article explains who the Hunza people were and some of the general insights about health that were attributed to their lifestyle, diet, and the water they drink. It also explains how their lives have changed and why the myth of Hunza health "secrets" may simply be a matter of choices.

Life Expectancy of the Hunza People

Hunza was once an idyllic destination for American and European backpackers in the 1980s and 1990s. The six tribes from Hunza now live a blend of traditional and modern, technology-driven lives.

Their lives are changing, and there have been many myths about their longevity and ability to avoid disease. No one is precisely sure about their lifespans. Living in their isolated, fertile valley at an altitude of 8,000 feet, the Hunza were believed by some to have an average life expectancy of 120 years.

How the Hunza People Keep Free From Illness

Studies of the Hunza people zero in on their high levels of exercise as a key to health. The environment in which the Hunza live is mountainous and has extremely rough terrain. The villages are incredibly isolated and built into the cliffside; some villages are more than 1,000 years old, with rough passages, steep ridges, and long walking journeys to their agricultural fields.

But there are other factors to their health, and it's not entirely true that they avoid disease. A 2021 study focused on hypertension (high blood pressure) included 425 people from five Hunza villages and found about one in three had high blood pressure, with a number of cases linked to diabetes.

The Hunza, however, were known to:

• Eat more produce and less meat in their diets (though meat is often preserved for winter)
• Generally not smoke (just 47 of the study group were smokers)
• Be physically active
• Have comparatively low rates of obesity
  

On the other hand, certain cultural habits (like salty tea consumed in winter) can lead to negative health impacts among Hunza people, who are not immune to the consequences.

What We Can Learn From the Hunza People

Studies of the Hunza people have offered a number of theories about their longevity, including access to water that's loaded with minerals and antioxidant properties. That's been cited as a health and longevity advantage for other mountain-dwelling people across the world.

Other health benefits of the Hunza lifestyle include diet, exercise, and social connection.

Follow an Anti-Inflammatory Diet

There's evidence to suggest some people in the Hunza region are eating more meat than they once did. But on balance, the Hunza people consume a mostly plant-based diet, eaten raw. Apricots, cherries, grapes, and peaches are all cultivated by the Hunza.

They also eat a lot of grains — wheat, barley, and millet — and chapati, their daily bread. What they don't eat are processed foods, which may help to explain their low levels of oxidative stress and oxidative-related health disorders like diabetes and high cholesterol.

Exercise Daily

The health benefits of exercise are well-documented, quite apart from the lived experience of the Hunza people. These benefits include:

• Improved muscle tone and bone health, which can help to prevent injury
• Heart health, including stroke prevention
• Respiratory health and prevention of chronic lung disease
• Metabolic benefits, like managing insulin and cholesterol levels
• Improved cognitive function and a sense of well-being

Prioritize Your Mental Health

Researchers find that the Hunza people benefit from social connection in a culture that has historically been low in stressors and prioritized its community and relationships. That remains the case, although life is changing (climate impacts, for example) and becoming more complex.

The associated mental health benefits came from a strong sense of identity within Hunza villages, and the underlying values may apply in your life. Consider making time for your mental and spiritual well-being, engaging in hobbies and activities that you enjoy, and staying connected with family and friends.

Summary

Researchers have long been interested in the Hunza people, with some studies on their health and longevity going back 100 years or more. While some of the claims about the Hunza have reached a mythic status, there is evidence for their long lifespans and underlying lifestyle reasons for them.

Hunza live in a remote mountain region and have remained isolated though technology is changing their day-to-day lives. That's often meant a more physically demanding life, with lots of exercise, as well as healthier plant-based diets and water sources. Lower stress levels also may have protective health effects, and it's among the strategies drawn from the Hunza people that may offer benefits in your life, too.