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9 Blue Zones Secrets Of Longevity
1. Exercise
The Blue Zones engage in regular, low-intensity physical activity. These activities are often part of their daily work routine. Male centenarians in Sardinia worked most of their lives as shepherds. This profession involves miles of hiking every day. Okinawans garden for hours each day and grow their food. Adventists like to take nature walks.
2. Blue Zones Diet
The diet in the Blue Zones is, for the most part, plant-based. Some of these Blue Zones rarely have meat. At most, they eat meat once a week or on special occasions.
Traditional Sardinians, Nicoyans, and Okinawans ate what they produced in their gardens. All Blue Zones eat a primary starch-based diet. In Okinawa, 69% of their calories came from sweet potatoes.
Sardinian shepherds take semolina flatbread into the fields with them. Nicoyans eat corn tortillas at every meal. And whole grain is part of the Adventist diet.
3. Limit Calories
One of Japanese centenarians secrets include eating until they are 80% full. They call this “Hara hachi bu.” Their average daily caloric intake is only about 1,900 calories. Sardinians ate a similar lean diet of around 2,000 calories a day. Americans eat more calories compared to Okinawans. Vegetables have much fewer calories in volume than animal products. A gram of fat contains 9 calories and vegetables hold 4 calories per gram.
4. Drink Wine
In Sardinia, they drink a glass of dark red wine with each meal and whenever friends meet.
Their local red wine has higher concentrations of polyphenols.Drinking red wine may lead to lower rates of heart disease. Wine does appear to reduce stress and the damaging effects of chronic inflammation.
5. Have A Purpose In Life
All Blue Zones have a higher purpose in life. Okinawans call it “ikigai,” and Nicoyans “plan de Vida.” The strong sense of purpose may act as a buffer against stress. Centenarians do something they enjoy every day. Individuals who have a clear goal in life live longer.
A sense of purpose may come from something as simple as seeing your grandchildren grow up. Or you can find meaning in a business, a hobby, or helping others.
6. Relaxation Health Benefits
Another lesson we can learn from The Blue Zones is to relax more. Nicoyans take a break every afternoon to rest and socialize with friends. For Adventists, the Saturday Sabbath is part of their faith.
From sunset Friday to Saturday evening, they focus on God, their families, and nature. For the Adventists, it’s a time to rest and recharge.
In the Western world, we spend most of our time on accomplishments, status, and material gain. That is why it is hard for people to relax and do nothing. Finding time for our spiritual side can create a space to slow down.
7. Spirituality Health Benefits
All Blue Zones belong to a spiritual community. The Sardinians and Nicoyans are, for the most part, Catholic. Okinawans have a blended religion that stresses ancestor worship. Loma Linda centenarians are Seventh-day Adventists.
The simple act of devotion seems to improve your chances of having more good years.
Spiritual people have lower rates of heart disease, depression, stress, and suicide.
Religious people are more active, less likely to smoke, do drugs, or drink than those without faith.
8. Family
The grandparents meet their children and grandchildren often. This bond creates a sense of security. In the west, we put our parents in old homes, but in the Blue Zones, they take care of their elders.
Seniors who live with their families stay sharper longer than those who live alone or in a nursing home. Western countries focus more attention on a good career and less on the family.
9. Social Connectedness
Social connectedness is an essential part of the Blue Zones. Okinawans have “moais,” groups of people who stick together with them their whole lives. Sardinians finish their day in the local bar where they meet with friends.
It’s much easier to adopt good habits when everyone around you is already practicing them.
Therefore it is essential to find activities that you enjoy and share them with others.
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