Blue Zones have provided valuable insights into how to live a long, healthy life.
These happy and active communities show us the tremendous power of a healthy lifestyle, in which nutrition, exercise, social engagement, and stress reduction play important roles in staving off disease and even death.
What is the mystery of these geographic regions? How and why do these areas contain extremely high rates of centenarians (people who live over 100 years)? What’s the secret?
Interestingly, scientific studies show that genetics probably only account for 20–30% of longevity. Therefore, environmental influences, including diet and lifestyle, play a huge role in determining your lifespan.
What are the common factors in these blue zones? Let’s talk about a few commonalities.
1. People Who live in blue zones eat primarily a 95% plant-based diet
Fish is also consumed, but does not play a primary role in their diet. Fish is an excellent source of omega-3 fats, which is associated with slower brain decline and reduced heart disease.
2. They fast and follow the 80% rule
Time restricted eating is associated with longevity and as the old Japanese saying goes, “hara hachi bu”, eat until you’re 80% full rather than 100%. Simply put, they eat less in less time.
3. Consume alcohol in moderation
Many Blue Zone habitants drink red wine daily, but very moderately. Most having only one glass a day. There is mixed evidence about whether moderate alcohol consumption reduces the risk of death, but this does seem to be a common lifestyle choice among many of those in these regions.
4. Exercise is a daily necessity
They get natural exercise from their daily living activities because of the culture they live in. They walk most of the day around their town or farm, tending to their crops or animals, living on hilly terrain, cooking and cleaning, or just getting around from place to place because they don’t have a car or public transport.
5. Adequate rest and valued tranquility
People in Blue Zones get sufficient sleep and often take daytime naps and make time for daily meditation.
6. High intake healthy fats
They consume lots of healthy fats, like from olives, olive oil, nuts, seeds, avocados.
7. Social connection
People are regularly engaged in their community, have friends or people they look after or that look after them.
*Always first check with your doctor before proceeding with our recommendations