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After our first trip to Costa Rica we started to learn more about Blue Zone living and the daily practices of the people living in these parts of the world that helps them live such long, happy lives.
Thoughts on living past 100?
It is not as difficult as you may think after learning some of the "Secrets of Blue Zone Living."
Dan Beuttner led a National Geographic expedition to discover the parts of the world where people lived the longest lives and to uncover the secrets of how these people lived and what they did in their daily routines.
If you’re looking to truly experience what it means to be your healthiest and live a longer happier life, here are some secrets behind blue zone habits that aren’t so much a secret after all! As a health coach, some of these things seem pretty obvious and simple, but putting it all together can be way more beneficial that you realize. You may be wondering what exactly are the characteristics of a healthy lifestyle, right?
These are the five blue zones, as of now, throughout the world where the most people tend to live long, happy and healthy lives. While they share some common lifestyle habits, they are all unique.
- Okinawa, Japan Older Okinawans grow (or used to grow) gardens, so they get exercise, stress relief, and fresh produce built into their lifestyle.
- Sardinia, Italy Sardinians typically eat meat only on Sundays and special occasions, focusing on whole grains, beans, vegetables, and fruit for most of their meals. They also drink a glass or two of red wine daily.
- Nicoya, Costa Rica Nicoyans eat a light, early dinner, and many older Nicoyans’ diets center around squash, corn, and beans.
- Ikaria, Greece Ikarians generally follow the Mediterranean, and as Greek Orthodox Christians, fasts are a standard part of their religious practices.
- Loma Linda, California A community of Seventh-Day Adventists lives in Loma Linda. Those who live the longest follow a vegetarian or pescatorian diet (where fish and seafood is the main protein), and overall tend to eat a diet low in sugar, salt, and refined grains.
The Secret behind Blue Zone Habits - The Power of 9
The Power 9 are everyday lifestyle habits shared between the world’s five blue zones. If you want to experience longevity, consistency is the key!
1. They Incorporate Exercise Into Their Everyday Activities
Physical activity is more about their natural surroundings rather than dedicated trips to the gym. Instead of sitting in an office or on a couch for prolonged periods, they move—frequently. They walk (or bike) to school, to work, to friends’ houses. They walk or ride a bike rather than drive. Just do what makes you happy that keeps you moving.
2. They Eat Mostly a Plant Based Diet
Fresh fruits, vegetables, and whole grains make up the majority of their diet, and beans are also a staple in addition to nuts. Most will eat meat occasionally, but usually pork, and on average just five times a month. Fish is also consumed, but in moderation. Don’t worry about missing out on your caffeine fix! Both coffee and tea are staples, although you might want to cut back or even just cut out the cream and sugar.
3. They Stop Eating Before They are Full
They stop eating whey they are not completely full, meaning they push their plates away when they feel 80 percent full. The reason this aids in longevity is that when you stop eating after not feeling hungry, but before feeling full, it helps keep your weight in line. Say goodbye to diets and hello to moderation!
4. They Drink up to Two Glasses of Wine a Day
No, this is not a typo. Sardinians regularly drink wine, which has one of the highest levels of antioxidants of any alcohol in the world and three times more polyphenols (micronutrients that prevent degenerative diseases) than other wines.
Red wine in general has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological disorders. This all comes with one obvious point of overindulging—more than one glass a day for women, and two for men—negates the positive effects.
5. They Stress Less
The root of nearly every disease is chronic inflammation which comes from eating lots of crap—but it can also come from the hurry and worry of everyday lives.” Centenarians have daily rituals that reverse this. Rituals like naps in Ikaria, happy hour in Sardinia and taking a moment to remember ancestors in Okinawa. A little meditation can do wonders to your mental state.
6. They Live Life With a Purpose
It is felt that knowing your sense of purpose is worth up to seven years of extra life expectancy. In Okinawa, it’s called “Ikigai” and in Nicoya, it’s “plan de vida” which they translate roughly to "The reason I wake up to every morning."
7. They Have Strong Social Circles
These social circles come in various shapes and sizes that support healthy behaviors. The Okinawans form “moai” pods of five friends who commit to each other to life while the Ikarians build larger communities that socialize frequently.
8. They are Part of a Larger Faith-Based Community
While the specific type of spirituality varied, the research is clear, that attending faith-based services four times per month can add up to 14 years of life expectancy.
9. They Make Family a Priority
Being in a positive, committed relationship can add up to six years of life expectancy, and people living in the Blue Zones go out of their way to nurture their relationships with their children as well as parents and grandparents.
We hope that you can find some of these tips useful and add some to your daily routine. A little change at a time is going to bring more health happiness in your life one step at a time.
Giving Back
Finally, I wanted to share some info about an organization that we support, Save the Children Organization. The more we grow, the more we can help them.
https://www.savethechildren.org/us/about-us
Their pioneering programs address children's unique needs, giving them a healthy start in life, the opportunity to learn and protection them from harm. In the US and around the world, their work creates lasting change for children, their families and communities – ultimately, transforming the future we all share.
We are happy to support this organization with your help.
We are looking forward to hearing how all of you incorporate some of these "secrets" into your daily routines.
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