Blue Zones: Lifestyles of those Living Longer
Do you ever wish you could live in a perfect world? Blue Zones might be the place or as close to perfect as one can get.
Blue Zones is a term used by Dan Buettner, author of the book “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest.” Residents in these regions are some of the healthiest in the world, have minimal disease, and live longer than most, many to 100 years old or more.
Interestingly, the regions are spread throughout the world yet have ‘nine’ things in common, called the “Power 9.”
Introducing the Power 9:
FIRST: Moderate physical exercise is part of these residents’ daily lives. Movement is woven into their daily lives. The residents walk more and drive less. (Consequently, they don’t do cardio workouts or lift weights.)
SECOND: These residents have a life purpose, giving them a reason to get up in the morning and to keep moving. Having a life purpose can add up to 7 years to one’s life expectancy.
THIRD: Stress reduction is one of the common factors. Blue Zone residents have daily routines to reduce stress. These routines vary by culture and climate.
FOURTH: Healthy eating is another factor. Okinawans, living in a Blue Zone, tend to follow the 80% rule (which they call “hara hachi bu”) where they have a practice of eating until one feels 80% full, not 100%. Periodic fasting is another common factor. Blue Zone residents eat their final meal in the early evening. The combination of eating until 80% full and not eating before bed helps prevent obesity, which can also lead to other diseases.
FIFTH: The diet is mostly whole plant foods like vegetables, nuts, legumes, and whole grains. Many medical doctors are now recommending this same type of diet.
SIXTH: Alcohol consumption is moderate, mostly wine. Blue Zone residents typically have 1-2 drinks per day, usually with food and often with friends.
SEVENTH: Blue Zone residents are also spiritual or religious. Average attendance in a house of worship is four times per month, which may add 4 to 14 years to life expectancy.
EIGHTH: Family comes first. Older and younger residents live together. Grandparents often take care of their grandchildren. Studies show that seniors living in a diverse environment act more youthful and are healthier. The children and grandchildren also benefit.
NINTH: The residents have a strong social network. It is helpful to associate with like-minded people. Healthy behaviors in one’s friends influence the people around them to be healthier.
PLUS: Additionally, get enough sleep. Most people need between 6-8 hours per night. The body and the brain will benefit. One will have more energy. It is during sleep that the brain clears out harmful toxins, which may reduce the risk of developing Alzheimer’s disease later in life.
Following are Buettner’s five regions that comprise the “Blue Zones:”
Takeaways:
Strive to be more like the residents in the Blue Zones. Incorporating the ‘Power 9’ lifestyle may reduce your stress, prevent heart disease and diabetes, and keep your bones healthy.
Moreover, next time you sit down for a meal — eat slower. Try eating half of what you usually eat and then pause to determine if you should eat more. Eat your last meal of the day earlier — before 8 pm is best for the body, fasting until breakfast.
Add more fruits and vegetables into your diet. Vary your meals by adding a vegan meal a few times per week.
Find ways to reduce your daily stress. Prayer is one form of meditation and may lessen anxiety and depression for some people. Meditation or appreciating nature is an alternative technique.
Associate with like-minded people who have the same goals as you. Holding common goals helps one be more motivated to make health the number one priority.
Overall, find ways to add more movement to your life.
Next step: Start with one change and then add more changes later. “It’s easier than you think.”
What’s just one thing that you will change to get started?
“I will change my ( _________________ )”
Interested in finding out how your lifestyle compares to those in “The Blue Zone”? Take the quiz.
Are you wanting to regain the physical freedom you once had? Schedule a private consultation where you will receive a full assessment and custom routine to achieve your flexibility goals.
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