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You’ve heard of heart rate zones, no-parking zones, and maybe even the Danger Zone… but have you ever heard of blue zones?
“Blue zones” are areas of the world where people live the longest lifespans - often nearing or even reaching 100 years of age. Even more intriguing, these zones can be found all around the globe, in vastly different environments and countries. And yet these blue zones all have a few things in common: they live simply, value community, stay active all day, and keep stress at bay.
There are a total of 5 Blue Zones in the world, with one in the United States (Loma Linda, CA). Dan Buettner (former National Geographic photographer) identified these areas after his years of travel, and then authored a book called The Blue Zones Solution. Here are the lessons we can learn from these blue zone centenarians, plus ways you can incorporate these learnings into your own lifestyle.
Surprisingly, the world’s longest-living people don’t pump iron, run marathons, or even belong to gyms. Instead, they live in environments that constantly nudge them into moving – without even realizing it. Their cultures tend to be devoid of mechanical conveniences for transportation (like cars) or house and yard work. They also spend most of their time outside, and they feel connected to nature.
Try it yourself: Integrate outdoor movement into your daily life by completing errands on foot or bicycle.
Many blue zones do not have a word for retirement. They focus on purpose rather than productivity. For the Okinawans, it’s called “ikigai,” and for the Nicoyans, it’s called “plan de vida”; to us, that would translate to “why I wake up in the morning.” Knowing your sense of purpose can add up to seven years to your lifespan.
Try it yourself: Spend a few moments reflecting on your inner purpose and journaling about it. What does it look like to have a purpose? What are a few things that might give you purpose?
Stress leads to chronic inflammation, and it’s associated with every major, age-related disease. But even people in the blue zones have stress – so what’s their secret? They have stress-busting daily habits, like remembering loved ones, praying, keeping a gratitude journal, taking a nap, and enjoying happy hour (seriously).
Try it yourself: Much of our stress comes from our attachment to technology. Today, put your phone in a drawer, and then leave the room for 30 minutes to pursue an activity you enjoy.
Centenarians in blue zones only eat until they’re 80% full. They also front-load their meals: the first meal of the day is the largest, lunch is smaller, and dinner is the smallest of all. That way, they’re able to fully digest their food before bed. They’re also more in-tune with their hunger and satiety cues.
Try it yourself: Practice mindful eating. After each bite, take note of your feelings of fullness. Ask yourself, “Am I eating this just to finish it, or am I still hungry?” If you’re not sure, try walking away from your plate for 20 minutes and then deciding whether you want to eat more.
Blue zones follow mostly plant-based diets. Instead of meat, they eat lentils, fava beans, black beans, white beans, and kidney beans. Meat is saved for only a few occasions each month, in a modest 3-4 ounce serving. In lieu of meat, blue zones eat about 75%-95% plant-based, focusing on whole foods rather than processed foods.
Try it yourself: Commit to trying “Meatless Mondays” for one month. Take note of how you feel: how are your energy levels? What new protein sources were surprisingly tasty? How’s your digestion?
