Aligning with the blue zones
With each passing year, I think more and more about the longevity of life. When I was young, I couldn’t wait to be older, to reach those milestone birthdays — 16, 18, 21. Even turning 10 was fun because it’s the first double digit and also 13 because one can finally use the descriptor “teenager.”
During early motherhood, it seemed like I had eons ahead of me, decades to nurture my babies, accomplish big goals, travel the world and become the best version of myself. Isn’t that what we all dream about when we’re young?
But as my boys started rapidly aging and growing from children into young men, the speed of passing years slapped me in the face until Father Time and I had a reckoning, and instead of feeling fearful or sad about life flying by, I moved to a place of acceptance, which not only feels more gentle and encouraging, but also makes each day more precious.
Several years ago, I listened to a podcast on the famous blue zone areas of our world and have been intrigued by the concept ever since. Not only did it offer insight into why there are pockets around the globe where many people live beyond 100 (centenarians), it also showed me why America is sick.
If you’re unfamiliar with the blue zone concept, it’s a phrase coined by National Geographic explorer and longevity expert Dan Buettner. There are five original blue zones — places around the world with the healthiest, longest-living populations. They include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. These five locations share a cluster of lifestyle choices that make them significantly healthier than other groups.
The blue zone lifestyle habits include:
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- Natural movement — For those that live in blue zones, being active doesn’t mean training for a 10K or going to fitness classes, it simply involves consistent movement, often in the form of work and daily tasks. And while the American lifestyle isn’t necessarily conducive to this, we can incorporate more natural movement with activities like walking, gardening, working in the yard, or tackling a home improvement project.
- Knowing your purpose — The Nicoyans call life’s purpose the “plan de vida.” The Okinawans call it “ikigai.” Knowing why you’re waking up every morning makes individuals happier, healthier, and adds years to our lives. Maybe it’s a profession or a role you play in your family or community. The origin and nature of the purpose doesn’t matter, as long as you have one.
- Downshifting — Stress is a normal part of life, but those in the blue zones incorporate intentional methods to downshift. Some of these include meditation, prayer, napping or taking an hour each afternoon to catch up with a friend or neighbor. The goal is to find something to do daily that allows us to slow down and allow the mind and body to reset.
- The 80% rule — Not only is what we eat important, but how much we eat is equally important. In general, people in blue zones tend to stop eating when they are 80% full instead of 100% full, resulting in the intake of fewer calories and less stress on bodily systems. They also eat their smallest meal in the late afternoon and do not eat again until the following morning, inducing a type of healthy fasting.
- Plant slant — The folks in blue zone areas eat primarily a plant-based diet. Legumes seem to be the main focus followed by vegetables, fruit and whole grains. Animal protein is rarely consumed, with an emphasis on fish and poultry. If they do eat meat, it’s only 3 to 4 ounces.
- Small wine consumption with food and fellowship — Consuming small amounts of organic red wine is common practice in many of the blue zone cultures. The trick is keeping the amount extremely low, focusing on red wine and enjoying it with others and food. Part of the benefit is the social aspect and camaraderie with family and friends. No one drinks alone and few drink in excess.
- Believing in a higher power — Blue zones are typically associated with religion or spirituality which has been associated with a longer lifespan. This may be because of increased social support and reduced rates of depression. There is something powerful about believing in a higher power and knowing there is something beyond this realm.
- Putting loved ones first — Having a close and constant connection to family is common in blue zones where grandparents often live with the family in their senior years and have a role and purpose in daily activities. Most people in these blue zones also commit to a life partner.
- Finding a tribe — Who we spend our time with greatly influences our mental and physical health which in turn affects longevity. For example, when you’re with the ones you enjoy spending time with, your brain releases positive chemicals and hormones. When you’re around people who engage in positive and healthy behaviors, you are more likely to engage in similar behaviors. The opposite is true as well.
We’re only given one chance to enjoy life on this beautiful earth, so why not make the experience as expansive and joyful as possible? Notice how none of the blue zone regions have a daily habit of sitting still, eating processed foods, consuming massive amounts of media or being attached to devices. To truly live and breathe energy into each and every day, we must follow the tried-and-true rules and habits of being fully human. As we move through the summer months, I encourage all of us to shift some of our behaviors to align more closely with those in the blue zones. There’s no doubt we’ll feel better if we do.
(Susanna Shetley is a writer, editor and digital media specialist. This email address is being protected from spambots. You need JavaScript enabled to view it..)
