Loma Linda, California, USA; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan. What do all of these places have in common when it comes to health?
These areas are known to house communities labeled as Blue Zones [2]. A Blue Zone is established when a population is known to consistently live past 100 years old [2]. What is even more interesting is that all five of these communities share lifestyles that overlap, pointing out 9 characteristics that are cornerstones to a Blue Zone lifestyle. These are often referred to as the Power 9 [2]. While uprooting your life and moving to Sardinia, Italy might not be realistic, let’s look at how the Power 9 could help YOU live a healthier, happier, and longer life.
The Power 9 Infographic [5]
1. Move Naturally
Working out at the gym does not have to be only movement you get into your day! These centurions clean their houses manually- sweeping the floors, washing tiles, doing the dishes, and so on [1]. It is easy movement that is also productive and fulfilling. While it may seem like the best option, maybe ditch the Roomba next time and vacuum with a normal vacuum! Tending to their own or a community garden also provides an opportunity to stay moving and help provide quality produce to their families [1]. There also other options to help break up your sedentary lifestyle and add years to your life expectancy. Take breaks every hour to do a quick walk around the office and fill up your water bottle or take the stairs to get your blood moving [1].
2. Purpose
Getting up in the morning seems to be a dreaded occurrence in American culture. In Okinawa, Japan, the first thing done in the morning is to reflect on your ikigai- your “reason for living” [3]. In Nicoya, Costa Rica, individuals called it their plan de vida [3]. Ask yourself why you wake up in the morning and maybe make a list of things you are grateful for. By recognizing and nurturing your purpose, you can add up to 7 years on your life expectancy [2]. Spend some time each morning reflecting on what motivates you every day.
3. Downshift Your Stress
“Stress is like spice- in the right proportion, it enhances the flavor of a dish. Too little produces a bland, dull meal; too much may choke you” [4]. Long term stress can lead to inflammation and increase the risk of developing Alzheimer’s and dementia [1]. In Blue Zones, mindfulness and stress management are incorporated into their everyday routine [2]. These methods look different depending on the zone you look at, however, they all yield stress-relieving benefits. Paying tribute to their ancestors for a few moments a day, praying, napping, and Happy Hour are just a few ways different Blue Zones downshift their stress [1]. Remind yourself about the bigger purpose for your life, beyond your current stress. Find a healthy stress management technique that fits into your life, even if it is just a few minutes a day.
4. 80% Rule
Always give 100% unless you’re eating, then go about 80%. Hara hachi bu- an Okinawan mantra that is repeated before every meal to remind them to stop eating when they are 80% full [2]. Americans are known for their love of food and huge serving sizes, often stuffing ourselves. Stopping themselves from eating more than they need creates a bigger calorie deficit for centurions, providing evidence that explains why obesity rates are lower in Blue Zones [2,3]. Blue Zone populations also eat their smallest meal in the late afternoon or early evening, whereas Americans eat their biggest meal for dinner [2]. To help yourself stick to the 80% rule, switch your average 12-inch plate for a 10-inch plate and you will eat up to 23% less [1].
5. Plant Slant
Beans, beans, the more you eat… the longer you live! Blue Zone diets are highly plant based, with beans and lentils being the core of their recipes [2]. If meat is consumed, it is usually pork and is only eaten on rare occasions in 3oz to 4oz servings [2]. To replicate the diet of some of the healthiest and happiest people in the world, increase your intake of fruits, vegetables, nuts, beans, and eat less meat and dairy products, even if they are small changes [1]. The most comparable diet to Blue Zones is the Mediterranean diet, which is associated with lowering the risk of Alzheimer’s and slowing cognitive decline [1]. To achieve this diet, many centurions report growing their own produce in gardens, ensuring they are consuming healthy food while also getting in their exercise [3].
6. Wine at 5
It turns out the saying “it’s 5 o’clock somewhere” might help lengthen your life. All centurions in the Blue Zone study were regular, moderate drinkers of alcohol, except the Adventists because it is against their religion [2]. However, if wine is not your drink of choice, then you might be disappointed in this news. Drinking 1 to 2 glasses of red wine every day could reduce the risk of heart disease [3]. There is more to it than just drinking the wine though. Many of the Blue Zone cultures will get together with friends or family to enjoy a Happy Hour or evening toast, creating a welcoming and warm social environment [3]. Consider setting up a date and time to get together with friends or family and enjoy a glass of red wine and play cards or just catch up on life [1].
7. Belong
Out of 263 centurions, only 5 did not belong to a faith-based community [2]. Regardless of the denomination, attending faith-based services 4 times a month can add anywhere from 4 to 14 years to your life expectancy [2]. If a religious community does not appeal to you, you can also join clubs or groups that share a hobby or interest [1]. Clubs exist for almost every topic you could imagine: books, crafting, walking, card games, board games, foreign languages, art, and many more [1]. If you can’t find one that interests you, start your own! A perk of being part of a religious community is that many of them have additional social groups outside of services alone, multiplying your opportunities to make connections.
8. Loved Ones First
Blue Zones are built with family at the center of their cultures. The elderly populations in Blue Zones are considered active, valuable members of their families, and often live in the home with their children or nearby [2,3]. Individuals in Blue Zones also tend to commit to one life partner and develop healthy relationships with their children [3]. These connections support developing a community of belonging within their own homes. You can work to put your loved ones first in your life by sitting together at mealtimes and eating together [1]. It might be difficult with a busy lifestyle, but the benefits of connecting with the most important people in your life can measure up to about 3 extra years’ worth of time together [2,3].
9. Right Tribe
Our behaviors are contagious, both the healthy and the unhealthy [2]. This means that the people we spend our time with can play a role on the choices we make. The Okinawans created moais- groups of 5 lifelong friends that serve as a support system [2]. In Loma Linda, California, it was found that the Adventist community lives 4 to 10 years longer than other Californians [3]. The Adventist commonly spend time with the same group of individuals who hold similar beliefs to themselves and participate in activities together [3]. Focus on finding your tribe by reflecting on what lifestyle you want to achieve and ask where you might find the support to achieve it.
While this list might seem intimidating, make small changes one at a time! If you choose just one recommendation to act on every day, it will eventually become part of your routine. Before you know it, you will be living like a centurion yourself.
Sources
[1] 20 Habits For a Healthier, Happier Life. Blue Zones. Published December 17, 2021. Accessed May 11, 2022. https://www.bluezones.com/2018/01/20-habits-healthier-happier-life
[2] Buettner, D, Skemp. Blue Zones: Lessons From the World’s Longest Lived. Am J Lifestyle Med; 10(5): 318-321. Published July 7, 2016. Accessed May 11, 2022. doi:10.1177/1559827616637066.
[3] Buettner, D. The Secrets of Long Life. Blue Zones. Published 2005. Accessed May 11, 2022. https://www.bluezones.com/wp-content/uploads/2015/01/Nat_Geo_LongevityF.pdf
[4] Stress is like spice – in the right proportion. TheySaidSo. Accessed May 12, 2022. https://theysaidso.com/quote/donald-tubesing-stress-is-like-spice-in-the-right-proportion-it-enhances-the-fla
[5] Totalwellnesshealth.com. Accessed May 12, 2022. https://www.totalwellnesshealth.com/wp-content/uploads/2019/04/Power9.png