There are five areas in the world where people live far longer, are far healthier and far happier than the norm. These five areas, now known as Blue Zones (simply because the researchers originally used a blue highlighter to demarcate them!) offer us a number of exciting lessons that we can easily apply to our lives. If you want to avoid chronic disease, premature ageing and have a happier, more fulfilled life, then read on.
The areas are spread across the globe – Okinawa in Japan, Ikaria in Greece, Sardinia in Italy, Nicoya in Costa Rica and Loma Linda in the USA. Compared to the norms the residents of these areas –
- live 10+ years longer than average1 – they commonly live to be 90 and older. There are more centenarians in the Blue Zones than anywhere else on earth!
- have 80% lower rate of dementia and Alzheimer’s1,2
- have 67% lower rate of heart disease2 and diabetes1,3
- have 40% less rates of cancer1,3
So what can we learn from these people? Dan Buettner, who pioneered the original Blue Zone studies, identified nine factors that contribute to the health, happiness and longevity of the residents. He calls them the ‘Power 9 Lifestyle Factors’4.
They are –
- Move Naturally. Blue Zone people don’t workout, run, play paddle or some other exercise routine. They simply stay active every day, walking, digging in the garden, doing house work, etc.
- Purpose. They all have a sense of purpose in their lives. The Okinawans call it ‘Ikaggi’ and the Nicoyans ‘plan de vida’. Basically it means ‘why I get up in the morning’. Having a sense of purpose will add 7 – 10 years to your life!
- Reduce Stress. They all have routines that help relieve stress, like having a nap every afternoon (can lower the chances of dying from heart disease by 35%) or getting together with family and/or friends each evening for a chat and a laugh.
- 80% Rule. None of them overeat. They stop eating when they’re 80% full, eat their smallest meal early in the evening and do not eat again till morning.
- Plant based diet. Every group eats a diet that consists chiefly of legumes (beans, lentils,etc.) and fresh fruit and vegetables. Meat is eaten at most once a week and the portion size is small, about the size of a deck of cards.
- Happy hour. Most groups have a glass, or 2 max, of natural, chemical free red wine daily, with family and/or friends.
- Community. They all have strong, faith-based bonds with others in their communities. Research shows that attending faith-based meetings four time a month can add 4-14 years to you life.
- Family first. Blue Zone residents all live within extended families, where parents, and grandparents, are close by and part of everyday life. They also commit to one partner for life (this can add 3 years to your life!) and invest time and love into their children.
- Beneficial Associations. Blue Zone residents were born into, or chose, communities that support social togetherness and healthy habits. The Framingham Studies5 revealed that smoking, obesity, loneliness and obesity are contagious, so being part of community that encourages good habits is important to our long term health and happiness.
Throughout all my blogs I’ve stressed the need for us to change our daily habits if we want to stay healthy. Lessons learned from the Blue Zones confirm that lifestyle and attitude changes can play a significant role in ensuring we live a long, healthy life. More important than anything is the realization that we need to accept that our health, and happiness, are our responsibility, not that of the medical professions. In the West, the pharmaceutical industry has promoted the idea that disease is something to be dealt with only once we are sick, instead of looking for ways to prevent it.
Here are some questions we can consider, the answers to which which will keep us healthy and happy.
1. What are your goals for your life? Do you have a clear picture of what you want your life to look like in the next ten or more years? Do you feel like you are making a contribution to society?
2. What are your eating habits? Are you actively eating to promote health or disease?
3. What are you drinking habits? Do you drink enough water every day? Do you drink too much alcohol, caffeine and sugar laden soft drinks?
4. How much do you sleep? Getting enough quality sleep every night is crucial for you body’s ability to repair and renew itself.
5. How do you deal with stress? Are you constantly dwelling on the negative things in your life or are you looking for solutions?
6. How do you spend your social time? In front of the tv, on the internet or interacting with family and friends?
7. How much exercise do you get weekly? Just engaging in some physical activity every day can change your life.
Answering these seven questions in a positive fashion will ensure that you are on track to living a long, healthy and fulfilled life. Using the information in this book will enable you to make the changes needed to do so.
References.
1. https://www.health.harvard.edu/healthy-aging-and-longevity/living-in-the-blue-zone
2. https://healthpolicy-watch.news/healthy-minds-longer-lives-inside-the-science-and-promise-of-blue-zones/
3. https://www.foxnews.com/health/secrets-longevity-from-worlds-blue-zones?msockid=171ddb8d29f16e47108dce4c283c6fe0
4. https://pubmed.ncbi.nlm.nih.gov/30202288/
5. https://www.nhlbi.nih.gov/science/framingham-heart-study-fhs