The Longevity Secrets of the Hunza Valley
It was a quiet afternoon in the village of Altit when I met Baba Jan, a sprightly man with a white beard and a walking stick that seemed more like a style accessory than a necessity. “Guess my age,” he challenged with a toothy grin. I guessed 70. He laughed and said, “I turned 94 last spring.”
Moments like these make you pause.
In an age where people rush to hospitals for every ache and rush through life without rest, Hunza seems to defy modern aging altogether. It’s a place where 90-year-olds climb hills with ease, where sickness is rare, and where laughter and apricots are daily medicine.
This isn’t folklore. It’s reality.
So what makes the people of Hunza Valley live so long and stay so young? Is it the clean mountain air? The mineral-rich glacial water? Or is there more to it — something cultural, spiritual, or even genetic?
In this blog post, we’re going deep into the heart of Hunza’s famous longevity, breaking it down into the most plausible reasons — based on observation, science, and stories from the locals themselves.
Table of Contents
Where Is Hunza, and Who Are Its People?
Before we explore their health secrets, it’s important to know who we’re talking about.
Hunza Valley is located in Gilgit-Baltistan, northern Pakistan, surrounded by the mighty Karakoram mountains. The people here — predominantly Burusho and Wakhi — have lived in this isolated region for centuries, preserving their culture, language, and lifestyle in ways untouched by urban influence.
The average life expectancy in Pakistan hovers around 67 years. But in Hunza, it’s not uncommon to meet elders above 90 or even 100 — many of whom have lived independent, disease-free lives.
So, Why Do Hunza People Live So Long?
Let’s explore the layered and often interconnected reasons behind the remarkable health and longevity of Hunza’s residents.
1. Natural Diet and Organic Farming
Hunza people eat what they grow — and they grow everything with love.
What’s on a Hunzai Plate?
Whole grains like barley, millet, buckwheat, and wheat
Fresh fruits (especially apricots, apples, mulberries)
Vegetables (potatoes, spinach, beans, squash)
Dairy from goats and cows
No refined sugar, processed foods, or synthetic oils
They use simple cooking techniques — usually steaming, boiling, or light sautéing. Even salt is used sparingly. One unique local dish, Diltar, is a broth of fresh herbs, barley, and apricot oil that’s rich in nutrients.
Their apricots (fresh and dried) are legendary — not only for their flavor but for their beta-carotene, iron, and vitamin C content. Apricot seeds are also used to make oil, known to improve heart and skin health.
What’s Missing?
No junk food
No fast food chains
Very little meat consumption
No alcohol (among Muslims)
This low-calorie, plant-based diet mimics what modern researchers call the Mediterranean or Blue Zone diets — both linked to longevity.
2. Glacial Water: The Hunza Miracle Drink
Hunza’s drinking water comes from melting glaciers high above the valley. It’s slightly milky in appearance due to mineral sediments — rich in calcium, magnesium, and trace elements.
Some scientists call it “glacial milk” because of its nutrient profile. Anecdotal reports and early studies suggest this water may:
Balance body pH
Boost metabolism
Remove toxins
Strengthen bones
Locals drink it daily, straight from the stream. While no controlled scientific studies have fully proven its anti-aging properties, Hunza elders swear by it — and their vitality speaks volumes.
3. Active Lifestyle From Cradle to Cane
There are no gyms in Hunza, but everyone is in great shape.
Why?
Because they walk — everywhere. Whether tending to apricot trees, climbing mountain paths, or fetching water from a stream, their day-to-day life includes:
Natural movement (carrying loads, herding animals)
Mountain hiking (at high altitudes)
Manual labor (farming, construction, food prep)
Children walk to school. Elderly people walk to mosque or friends’ houses. There’s no dependence on motorbikes or cars within the villages.
Unlike urban dwellers, Hunzakuts don’t “exercise” for fitness — their lifestyle is exercise.
4. Clean Air and High Altitude
Hunza is located over 8,000 feet above sea level. This altitude offers several advantages:
Lower oxygen levels condition the body to use oxygen efficiently
Air is free from pollutants and allergens
Exposure to sun helps in vitamin D production
Researchers have long noted that people living in high-altitude regions often have better heart and lung health. Combined with the fresh, clean air and lack of industrial toxins, Hunza’s natural environment supports a longer, healthier life.
5. Strong Social Bonds and Community Care
In Hunza, no one is ever truly alone.
Families are large and interconnected. Elders are respected, and every member — young or old — plays an important role. This intergenerational harmony has a significant psychological impact, reducing stress, anxiety, and depression.
Loneliness is rare
Community events are frequent
Support systems are informal but reliable
Studies around the world show that social engagement and purpose are key predictors of longevity. Hunza excels in both.
6. Mental Peace and Low-Stress Living
Life in Hunza moves at a different pace.
There are no traffic jams. No blaring sirens. No daily news meltdowns. Instead, there are quiet evenings, starlit skies, and time for prayer, meditation, and reflection.
Stress is considered one of the leading silent killers in the modern world, contributing to heart disease, insomnia, and early aging. In contrast, the Hunzakuts enjoy:
Simple living
Strong faith and spirituality
Balanced work-rest routines
They go to bed early and wake with the sun. And while they work hard, they also take time to rest, reflect, and connect.
7. Minimal Exposure to Toxins
In cities, we’re exposed to:
Noise pollution
Air pollution
Processed foods
Synthetic chemicals
Excessive medications
Hunza avoids nearly all of this.
Even their soaps and oils are made from natural ingredients, and pesticide use is minimal thanks to organic farming. Their clean lifestyle gives their immune systems a natural advantage.
8. Genetics and Inherited Wisdom
Some scientists believe that genetics play a role, and it’s possible that the Burusho people possess DNA markers that make them more resistant to age-related diseases.
However, this theory hasn’t been conclusively proven.
More important may be the cultural inheritance — passed down through generations — of clean eating, movement, rest, and respect. This intangible legacy might be the real secret to their long life.
My Personal Takeaway
After spending weeks in Hunza, one thing became clear: they don’t aim to live long — they aim to live well. And that difference in intention reflects in every meal, every walk, and every conversation.
I remember sitting with a 102-year-old woman in Passu, who smiled as she shelled apricot seeds. “We do what makes us happy,” she said. “That’s the only trick.”
Simple. Profound. Eternal.
The Takeaway
Traveling in Pakistan is both exciting and accessible because to its varied transportation system. Every type of traveler has an alternative, from the convenience of ride-hailing services to the affordability of buses and trains.
Metro busses, Careem, and Uber are the most convenient means of transportation for brief city excursions. Pakistan’s picturesque train routes and opulent bus services offer comfortable and reasonably priced long-distance travel. The quickest option to travel long distances is still by domestic flight, particularly when traveling to far-flung northern locations.
Are you prepared to travel to Pakistan? Plan your vacation now to take advantage of the amazing nation’s transportation infrastructure!
Explore carefully planned tours to see the best of this fascinating nation. Please get in touch if you would need more travel advice; we are happy to assist you in organizing your upcoming journey! Additionally, by completing this form, you can personalize your journey.
FAQs – Everything You Need to Know
1. Is it true that Hunza people live over 100 years?
Yes, many locals live into their 90s and beyond, often remaining active and healthy without chronic diseases.
2. What is their secret to long life?
It’s a combination of clean diet, glacial water, active lifestyle, stress-free living, and tight-knit communities.
3. Do Hunza people eat meat?
Yes, but very rarely — maybe once a week or during special occasions. Their diet is mostly plant-based.
4. Is their water really special?
Yes. Glacial meltwater from Ultar and other peaks is rich in minerals and very pure.
5. Do they take any medicine or supplements?
They use natural remedies and herbal medicines but rarely rely on pharmaceuticals unless absolutely necessary.
6. What role does faith or spirituality play?
A significant one. Their Ismaili faith encourages peace, education, and service, which contributes to mental wellbeing.
7. Do women live longer in Hunza too?
Yes, both men and women in Hunza enjoy long lifespans and equal access to education and health.
8. Are there hospitals in Hunza?
Yes, basic healthcare is available, though most locals maintain good health through lifestyle alone.
9. Can tourists adopt their habits?
Absolutely. Start with clean eating, walking daily, reducing stress, and fostering community connections.
10. Is it all just myth?
No. While stories may be exaggerated at times, the core truths about Hunza health are supported by observation and science.
11. Can we replicate Hunza’s lifestyle in cities?
Not entirely, but we can borrow their best habits — eat fresh, move daily, connect more, and stress less.
Daniel loves exploring off-the-beaten path destinations and making new friends. Writing blog posts since 2015, Daniel says it helps him to document his travels and cherish them. He loves the fact that what he writes might actually help someone have a better experience in Pakistan and Afghanistan. In his spare time, he loves listening to Tchaikovsky and spend time with his dog Coconut.
