Blue Zone Living

What is Healthy Living? There are a number of lifestyles known to be closely linked to health, happiness and longevity, identified as blue zones.

The regions of Sardinia in Italy; the islands of Okinawa, Japan; Lorna Linda (Adventists) in California; the Nicola Peninsula in Costa Rica and Icaria in Greece have locals who live longer, have much lower risk of developing lifestyle diseases including heart disease and cancer, and have much lower rates of dementia and other degenerative diseases.

Geographically, there does not seem to be an obvious link, so what do these places have in common?

Diet?

In all five places, the common denominators include mostly a plant-based diet. The five main foods in every Blue Zone diet include whole grains, greens, tuberous (sweet potatoes or potatoes), nuts and beans. Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of a deck of cards.

Eating Habits?

“Hara hachi bu” – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.

Exercise?

The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly require them to move without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work. They move (or exercise) around doing things that are practical and assist the community.

Sense of Purpose?

The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy and all the Blue Zone communities live with a true sense of value and purpose.

Belonging?

Whether it’s a religion, the community, or family, belonging plays a major part in the Blue Zones. The type of religion or “faith” doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.

People in the blue zones put their families first. The family unit includes aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love.

The blue zone people chose develop and live in social circles that support healthy behaviours. For example, Okinawans created ”moais”– groups of five friends that committed to each other for life. This type of friendship group can ensure that the group avoid such addictive habits such as smoking, obesity, and loneliness and promote health and happiness through these social networks and positive habits.

Stress Free?

It’s not about being stress free, but managing stress effectively. Even people in the Blue Zones experience stress. Stress can lead to chronic inflammation, associated with every major age-related disease. What the blue zone people have that we don’t always demonstrate well are routines to manage and mitigate that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

Alcohol?

People in 4 of the 5 blue zones (not Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers. They tend to drink 1-2 glasses per day with friends and/or with food. There is no binge drinking in the weekend to compensate “good behaviour” during the week.

These are the main traits that we can all adopt which will enable us to live a more fulfilling life. Each of these things isn’t difficult, but require an attitudinal or behavioural change.