Blue Zones - as you likely already know - are fascinating areas of the world where people are known to live longer and most importantly, to live longer in great health and high quality of life.
Researchers Poulain, Buettner, and Pes, named these five areas: Okinawa in Japan; Sardinia in Italy; Nicoya in Costa Rica; Ikaria in Greece and Loma Linda in California, have long been studied for their unique approaches to life and living, so in this newsletter I’m going to share some of the simple ways that you can use their lessons day to day and cultivate a happier, healthier, (and someday older) you!
1 - Drink wine like an Ikarian
I told you Blue Zones were great! Drinking a good quality wine, in moderation and particularly with meals, is a staple part of the lifestyle on this magical Greek island. Ikarians have been making their own wine in the same way for hundreds of years, it’s even mentioned in Homer’s famous Iliad as a part of a drink that was used to make warriors unbeatable.
2 - Embrace a more a plant based diet
Not all blue zones are meat-free but they do all eat a very high proportion of fruits, vegetables, whole grains and legumes. Typical ingredients are simple, local, and definitely not processed. The humble sweet potato is a huge favorite in Okinawa and Nicoya. You don’t even need to make drastic changes to see the benefit - even adding just one cup of beans per day to your diet has been shown by blue zone researchers to add 4 years to your life expectancy!
3 - Build connections and friendships in your community
All blue zone lifestyles feature strong community links. Whether it’s sports clubs in Loma Linda, social support groups known as ‘Moai’ in Okinawa, or sharing laughter with friends and family in Sardinia, there are clear links between blue zone residents' sense of community and their health. So take time to connect with friends, family and neighbors, check out your local community groups, or find out about volunteering opportunities nearby. Don’t want to go far? Take Buettner’s advice and set up a bench or seating area outside your home and invite your neighbors to take a seat - you’ll be gossiping away in no time!
4 - Adopt the practice of "Hara Hachi Bu"
This may sound rather fancy, but all it really means is eating until you're 80% full. Although the term Hara Hachi Bu itself comes from Japan, all blue zone communities are known for smaller portions and they definitely don’t overeat.
5 - Get physical!
People in blue zones are often on the move! Their work is physically demanding, they travel on foot and they enjoy active recreation in the great outdoors. It’s no secret that moving more is good for you, the trick here is to make it a part of your normal routine or to make it fun. To add more physical activity to your day you could try walking somewhere instead of driving or combine with point 3 and join a local sports club.
6 - The fine art of doing nothing.
Napping, rest days, and quality sleep are big in the blue zones. Their residents might well be active but they also understand the value in slowing down, living mindfully, and appreciating the quiet moments in life too. This is another area in which small changes can make a big difference. This week you could try going to bed 30 minutes earlier each night, practicing some meditation or even taking this as a legitimate argument for that afternoon nap you’ve been craving!
7 - Make eating an event.
I don’t know about you, but for me eating is often purely functional. I wolf my lunch down between appointments and often eat my evening meal with the TV on. In blue zones meals are much more of an event. People don’t eat alone where it can be avoided, they chat over meals, eating slowly and savouring each bite. If you can get together with friends or family for a meal or two then great! If not, try eating without any distractions like your TV or phone. Really try to slow down and taste each bite …and don’t forget to stop just before you feel full.
8 - Discover your own spirituality
It doesn’t matter what you believe, but blue zoners all believe in something. Not only does religion or spirituality enhance our social connections and feelings of purpose, but they can also aid our ability to relax and live more mindfully. The nuances of different religions can be beneficial too, the belief in an afterlife for example has been shown to improve wellbeing because we feel less panicked about fitting everything into our current years.
9 - Forget retiring.
In Nicoya, residents don’t talk about retiring, they talk about their ‘plan de vida’, or ‘life plan’. So while they may not continue to work in quite the same way, they view their lifestyle changes as more of a progression from one part of life to another, rather than the abrupt stop that we might be more used to. They still do plenty and don’t give up anything just because age perceptions dictate that they should. This subtle shift in attitude certainly seems to be making the difference, with around 50 centenarians on the peninsula today.
10 - Find your purpose
In blue zones everyone has a purpose. This could be anything from volunteering, caring for a friend in need, taking your grandchildren to school, working or being the person that cooks all the fabulously healthy meals!
Whatever you decide to pursue, if you can find space for a few of the points above, you’ll find that many others slot into place right alongside them.
Get out there, give blue zone living a go and let me know what you decide to implement. If you find any clever tricks and tips for making it happen, I’d love to hear those too!
Want to experience a real blue zone? Come with me to the Nicoya Peninsula next March and experience the happiest blue zone on the planet. On this coastal jungle retreat, we’ll be raising our inner frequencies with wellness boosting activities including yoga, meditation, holotropic breathwork, Reiki, heart coherence, cold plunges, ceremonies to connect to nature, and so much more. All in the embrace of this wild paradise!
Just click here to find out more.
Jody
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