I recently came across an article about areas of the world called “Blue Zones,” where people are living longer, healthier and happier lives. Blue zones are marked by regions where people reach age 100 at rates 10 times higher than Americans do. In these areas, rates of heart disease and cancer are significantly low while rates of happiness are significantly high. These zones include Sardinia, Italy; Okinawa, Japan; Loma Linda, Calif.; and the Nicoya Peninsula, Costa Rica. Dan Buettner, a journalist who has published findings on Blue Zones in high profile magazines like National Geographic, traveled to these areas of the world with a team of scientists. They researched and documented the reasons for the longevity of the people, and have developed rules to live by based on the similarities in lifestyle they found in each group.
•Move naturally. Find things to do that require natural movements such as walking, riding a bike, gardening or shoveling snow. Buettner found that most people in Blue Zones take a walk everyday- so park your car further away next time you hit the grocery store and skip the elevator to the DAC and take the stairs!
•Cut portion sizes by 20 percent. In Okinawa they have a saying that translates to “stop eating when your stomach is 80 percent full.” Try using smaller plates and bowls, and take time to sit and eat as often as possible- avoid eating in the car or while you are distracted by TV.
•Enjoy a plant based diet. Use rice, beans and tofu as protein staples and limit intake of meat to a few times a week. Meat should be thought of as a side dish, with larger portions of fruits and veggies making up the majority of meals. Eating a handful size portion of nuts is a great way to get protein and healthy fats, while satisfying cravings.
•Drink red wine. In MODERATION of course. Drinking a glass or two of red wine with dinner is a common practice in Sardinia. Red wine is full of antioxidants. Buy organic, sulfite-free varieties when possible!
•Plan de Vida: determine your life purpose. People in Blue Zones have a sense of purpose in their daily lives. Think about why you get up in the morning, and establish a personal mission statement. If your job or current daily activities are not giving you a sense of purpose, search for opportunities to learn something new!
•Down shift: take time to relieve stress. Take time for yourself in the form of a walk outdoors, a yoga class or a long night of sleep. Try to limit distractions such as TV or computers during this time.
•Belong to a community. People in Blue Zones have a strong sense of community, which they establish in the form of family, friends and spiritual or religious groups.
•Put loved ones first. Make an effort to spend more uninterrupted time with your family or close friends. A family dinner or game night tradition is a great way to build feelings of togetherness and support for one another. People in Blue Zones have strong ties to family and friends; it can be a stress reliever to know that you have a strong community to depend on.
•Pick the right tribe. Spend time with people who are willing to adopt the healthy lifestyle changes that you are making. Find others with similar interests who will engage you in conversation and make you feel like an important part of the group.
For more information on Blue Zones visit http://www.bluezones.com/.
