The Blue Zones Way of Life
I’m really excited to share about this one. Basically, when I learned about Blue Zones, I became obsessed. I ordered the cookbook and started planning my future vacation to Sardinia within a few hours.
The Blue Zones are the areas of the world where people live the longest; and they aren’t just living longer, they are living full, vibrant lives with less mental and physical illnesses. A man named Dan Buechner partnered with National Geographic and did an in-depth study of each of these locations to see what set them apart, and how it was possible these communities are living longer, better.
I will most likely be sharing more in depth about each of these locations, because, like I said, obsessed, but here are the 5 Blue Zones.
1. Sardinia, Italy
2. Okinawa, Japan
3. Loma Linda, CA
4. Nicoya, Costa Rica
5. Ikaria, Greece
So here is a quick look at the Blue Zones way of life, and some practices we can all adapt that go beyond just food and exercise. It’s estimated that by adopting just six of these nine pillars to our lives, the middle-aged American would live 5-6 years longer.
Incorporate natural movement.
Most of the people in the Blue Zone communities come by movement naturally and socially; many live in walkable towns and villages, their homes are de-convenienced so that they do kneading and grinding by hand, and some can be found foraging the countryside for fresh herbs and wild ingredients. In our lives, this might look like taking a walk outside with a friend, volunteering at a local community garden (or planting your own!), or finding a hobby that you like that involves movement. The mentality around movement differs in that it’s not an obligation to check off the list, but something to be enjoyed.
Join a faith community.
This practice alone can increase your life expectancy by up to 14 years. When we belong to a faith, we are more prone to trust than to worry, to surrender rather than stress. We are surrounded by people with similar values and beliefs, and usually have at least weekly meetings where we are encouraged and renewed with purpose.
Adopt daily rituals that relieve stress.
This can look like anything from prayer and meditation to taking naps and attending happy hours! When you reduce stress, you reduce inflammation, the precursor to almost all of our most common ailments like diabetes, cardiovascular disease, and cancer.
Connect with your sense of purpose.
In Japan, this concept is called ikigai, or “reason for living.” This type of purpose involves a sense of responsibility outside of yourself, whether for your family, community, or the next generation. In American society where ageism is pervasive and nursing homes are overrun, I believe we have much to learn from communities that extend this concept of purpose into old age, and look to their elders for wisdom and advice. Fun stat for ya: if you can articulate your sense of purpose, your life expectancy is 8 years longer than average.
Drink wine.
Possibly the most surprising and certainly my favorite pillar of the Blue Zones. These people LOVE LIFE. They have fun. They drink wine with friends. Not in excess, but about 2 glasses a day. Also, not to encourage you here, please listen to your own inner compass - but drinkers actually outlive non-drinkers as a population. Do with that information what you will.
Eat a (mostly) plant-based diet.
Many of these communities only eat meat 1-2 times a week and in moderate portion sizes. Fruits, vegetables, beans, legumes, and whole grains, as well as nuts and seeds, are the main focus of their diets. They pass on recipes from generation to generation, and they know how to make healthy food taste good.
Eat mindfully.
It’s not just what we eat that’s important, but how we eat. Some Blue Zone practices you might consider adopting:
Pre-plate your food to avoid overeating
Eat a big breakfast and a light dinner
Avoid eating in front of the television
Always share food with friends & family
Connect deeply.
Many people living in Blue Zones live in communities where loneliness is close to nonexistent, simply because of all the family and friends constantly intermingling in each other’s lives. Meanwhile, in the United States, 20% of us would say we are lonely. Did you know the health effects of loneliness are as detrimental as a smoking habit? Take time to connect with the people in your family, community, and social circle. And if you need some more friends in your life, maybe try joining an art studio, a faith community, a workout class, or volunteering somewhere you feel passionate about! Odds are there’s someone out there looking for a friend too.
Evaluate your social circle.
Almost everything in life is contagious, from bad habits to bad attitudes. Take time to evaluate the relationships you have. Who in your life gives you joy and support, and who may be draining you or causing you to adopt unhealthy habits? Choose to surround yourself with people that make you the happiest, healthiest version of yourself.
I love that true health is holistic - looking beyond just diet and exercise to the full picture of what influences our wellbeing. Friends, laughter, faith, purpose, even a bit of wine. I hope you will take time to think about these areas of your life, and how you might live longer and better with some of these practices.
