Have you heard about Blue Zones? There are a handful of communities around the world that consistently have an exceptional number of people living to be over 100 years old - and they're mostly vibrant and healthy!
These communities range from Japan to California, from Italy to Greece to Costa Rica. A man named Dan Buettner traveled the world studying these places to see if there were commonalities, examining the question of how and why these places had these outcomes. There's a thought-provoking and encouraging show on Netflix about his findings. It's called Live to 100: Secrets of the Blue Zones. I highly recommend it.
I'll give you a short rundown of his findings, but there's so much more to this than can be included in one email (surprise, surprise) that I hope this piques your curiosity and you watch the Netflix series, look up more info online (like which communities across America are part of the Blue Zones Project working on replicating Blue Zone results in their hometowns), or follow Dan Buettner on social media.
Here's the super short recap - not in order of importance. Spoiler alert: Don't be surprised if some of these sound familiar, given the amount of time I spend promoting healthy habits around here.
1. Natural movement
Most Blue Zone residents don't go to the gym. They incorporate movement into their everyday lifestyle.
2. Sense of purpose
Having a sense of purpose - be it fulfilling work, an enriching hobby, or being responsible for caring for loved ones - gives a person a reason to get up in the morning and keep pressing on.
3. Stress management
As we know, chronic stress can cause all kinds of problems. The world’s longest-living people incorporate stress-relieving activities, such as napping, praying, and spending time with friends, into their lives very regularly.
4. 80% rule
People in the Blue Zone in Okinawa, Japan, follow the principle Hara Hachi Bu, which means “eat until you’re 80% full”. This simple practice prevents overeating, encourages more mindful eating, and contributes to longevity.
5. Plant-centric diet
The vast majority of individuals living in Blue Zone regions consume meals consisting of mostly plant-sourced foods. If you're currently eating the Standard American Diet, jumping to mostly plant-based may feel like too big a stretch. Don't worry. No one of these practices makes or breaks a healthy life. Maybe start by simply focusing on eating a good amount of fruits and veggies and head toward a more plant-based diet when you feel ready.
6. Wine consumption
While many of the Blue Zone residents enjoy moderate amounts of wine (one to two glasses per day) with friends and family, the Seventh-Day Adventists in the Loma Linda, California Blue Zone don't. There's some question about which is providing most of the benefit: the wine or the time shared with friends and family.
7. Social networks
Social connectedness is particularly important for maintaining psychological and physical well-being in old age. As Brene Brown says, we are hard-wired for connection. It makes all kinds of sense that this plays a part in our longevity.
8. Spirituality
Most people living in Blue Zones belong to a faith-based community, and religious affiliations vary among the populations. Attending weekly faith-based services may add between four and 14 years to life expectancy. No matter your faith, spirituality is believed to promote general well-being.
9. Family first
Family relationships are a top priority for individuals in Blue Zone regions. Multi-generational households are not uncommon in them.
The bottom line
The Blue Zones are unique regions across the world with the healthiest, happiest, and longest-living people, as identified by Dan Buettner, National Geographic, and several scientists.
It's not difficult to see how this lifestyle could lead to a life that's truly nourishing - body and soul. Let's take a step—literal or figurative—in this direction.
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