Living Longer & Thriving!
Tips for Blue Zone living
Did you know that there are locations on earth where people thrive well into their 100th birthday? In these Blue Zones, seniors retain mental clarity, exhibit physical balance and strength, continue to work (and work out), pursue creative passions, and live with less depression, inflammation or disease. While the locations vary, common traits of Blue Zone seniors include eating fresh fruits and vegetables, exercising daily, expressing gratitude, showing a zest for life, being active in their communities, and prioritizing family and faith.
You’re likely wondering what (and where) Blue Zones are. The term Blue Zones was coined by Dan Buettner, a National Geographic journalist, during an exploratory project he led in 2004. After an expedition to Okinawa, Japan, in 2000 to investigate longevity there, he set out to discover other regions of the world with extraordinary longevity and vitality.
He identified these five top communities: Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California. (Yes, there is one ultra healthy community in the United States, and it is east of Los Angeles!)
The Blue Zone Recipe for a Long, Healthy Life
While each Blue Zone community differs in culture, traditions and religion, Buettner and his team identified consistent themes within diet, attitudes, behaviors and beliefs that together create a recipe to live a vital, healthy and long life.
“Blue Zone data shows how important diet is. When we eat more fresh fruits and vegetables and reduce excess sugars, fast foods and processed foods, we experience an incredible health boost,” says Dani Rodriguez-Brindicci, MS, RDN, director of clinical nutrition for Torrance Memorial Medical Center. “When shifting to a Mediterranean diet (cooking with olive oil and eating whole grains, fish, fresh veggies and fruit), you’ll have more energy, less hypertension and a reduced risk for developing heart disease, diabetes, cancers and dementia.”
Here are some Blue Zone healthy habits to consider for your life:
Plant-filled Diet: Eat a variety of fruits and vegetables daily, as they provide antioxidants and flavonoids to boost immunity and cellular health. Limit refined sugars, red meat, fried foods and processed snacks or sodas. If you drink alcohol, drink in moderation and opt for red wine.
80% Rule: “Hara hachi bu”—the 2,500-year-old Confucian mantra that originated in Okinawa—is said before meals to remind people to stop eating when 80% full, allowing time to digest and to thwart overeating.
Daily Exercise: Exercise improves heart health, balance, strength and mental acumen. Blue Zone seniors tend to walk daily (many up hills), garden and participate in group activities. The key: Find something you love and do it often. If outdoors, all the better.
Family and Faith: A family-and-faith-first mindset extends your life. It does not matter what type of faith. Participating in a spiritual and supportive community with family boosts well-being and feelings of happiness, contentment and hope.
Community Engagement: Whether you volunteer with a church group or help a neighbor in need, community engagement plays a role in longevity.
Friends: Cultivate a circle of friends to rely on, support and laugh with. If lonely, consider volunteering or joining a group exercise class.
Living with purpose: Creative pursuits and passions lead to a zest for living. You are never too old to explore interests or learn something new.
Reduce stress: Stress spikes inflammation-linked cortisol flowing within the body. Find ways to relax: Take a nap; pause and pray; meditate; turn off the news and read a good book; have tea with an uplifting friend; listen to music; garden; snuggle with a pet; paint or sew (or another creative hobby); take a walk.
These activities, in addition to dietary shifts, can add years to your life and life to your years. This new year, consider making healthy changes and live as if you are in a Blue Zone. You'll begin to feel more positive, youthful, hopeful and centered.
