If you are not part of the health, wellness, or nutrition community, it’s quite possible that you have never heard of a “Blue Zone”.
Blue Zones are longevity hotspots, places having the highest concentration of centenarians (or folks living to 100 and beyond). What’s more, even at 100, Blue Zoners hold on to their quality of life until the end and are rarely afflicted with the typical health issues that the rest of us face, things like Alzheimer’s, dementia, cancer, obesity or heart disease.
Blue Zones gained popular attention several years ago after Dan Buettner teamed up with National Geographic and some longevity researchers to further learn why these populations lived healthier, longer lives. In doing so, they were able to identify five Blue Zone hot spots:
- Sardinia, Italy
- Okinawa, Japan
- Loma Linda, California
- Costa Rica’s isolated Nicoya Peninsula
- Ikaria, an isolated Greek island
So, what’s the secret to longevity?
It’s not what you think. It’s not just about superfoods, supplements, and smoothies. While food does contribute to overall health, daily de-stress rituals, spiritual practice, commitment to family, hanging out in social circles that reinforce healthy living, and moving (the body) are commonalities among all Blue Zoners.
If you don’t live in a Blue Zone, don’t fret. I don’t either.
But there are a few things you can do to create your own personal blue zone.
1. Eat more fruits and veggies for long term health
Blue Zoners follow a plant-based diet, heavy on the fruits and veggies, as well as seeds, beans, and nuts. They eat very little meat, and in fact, most eat high-quality grass-fed meat just 4-5 times per month, unless there is a special occasion. They also tend to eat heavier in the morning and taper off their food intake throughout the day. Starting the day with a substantial breakfast (rather than an energy bar) seems to be the key to staving off binge eating later in the day.
2. Grow your own food if you want to live longer
Since Blue Zoners follow a predominately plant-based diet, it makes sense that the majority of their food is homegrown or locally grown. Growing your own foods or shopping at your local farmer’s market is one of the best ways to ensure that you are getting the most nutrient dense fruits and vegetables.
3. Drinking wine may help you live longer
Unlike the Adventist Seventh-Day residents of Loma Linda (who do not drink wine due to religious beliefs), the Sardinians drink Cannanou wine, which contains three times the level of polyphenols (high in antioxidant properties) as other wines. But to follow suit with these Sardinians means to drink wine in moderation, 1-2 glasses per day, and to avoid those weekend alcohol binges.
4. Re-think your social circle for better health
Ditch the “Debbie Downers” in your life and surround yourself with people who value healthy living. Bad habits are contagious! Instead, think like a Blue Zoner, and create a social circle of people that encourage one another and support healthy living.
5. Find a sense of purpose if you want to live longer
Your sense of purpose will likely change throughout your life, so it goes without saying that you may have to re-evaluate your purpose from time to time. Finding a sense of purpose gives you a reason to get up each morning and start the day, and provides you with the gratification that comes with accomplishment. Blue Zoners are often working in their careers or volunteering for multiple causes well into their 90’s.
6. Honor the elders in your life
Americans tend to de-value people as they age. But Blue Zoners celebrate their elders, and these elders in turn never stop being an integral part of the community. Imagine living in a neighborhood where you are revered for your “life” wisdom. Now that would be something!
7. Manage your stress for long term health
Blue Zoners face stress just like the rest of us, so they incorporate daily rituals that are meant to reduce stress and inflammation (one of the results of ongoing stress). Some of their rituals include meditation, prayer, napping and yes, happy hour!
8. Walking in nature daily may help you live longer
The Adventist community in Loma Linda abides by the Bible in their diets, the Sabbath, and their appreciation for nature. Most Blue Zoners are not willfully scheduling exercise, but rather incorporate daily walks in nature as part of their daily routine. They believe in using the body in the way that it was meant to be used…..for movement!
9. Take part in a spiritual ritual
Blue Zoners take part in a spiritual practice of some sort at least four times per month. Finding a spiritual connection has been shown to reduces stress, support weight loss, diminish anxiety, improve happiness and reduce the risk of depression.
What can you do today to create a personal blue zone?
I’d love to hear from you!
