Blue Zones are places in the world where people live longer and healthier lives. Some examples of Blue Zones are certain areas of Japan, Italy, Costa Rica, Greece, and a small area in Northern California. For decades, researchers have been studying these locations and looking for patterns in how the residents live and move, how they eat, how they interact socially, and how they age. Many of the habits that researchers have identified can be incorporated into your own lifestyle regardless of your location.
Moving Around and Being Active Throughout the Day
The people who reside in Blue Zones all engage in physical activity. However, the way they engage in physical activity is different from how Americans typically engage in physical activity. Instead of reserving an hour at the gym for a workout, people in Blue Zones engage in physical activity throughout their day while doing useful activities. Walking to see a neighbor, carrying grocery bags back from the store, gardening, keeping their homes, are just a few examples of the type of activity people in Blue Zones participate in. Since the activities are useful, there is no need to dedicate an hour or two out of the day to physical activity. This pattern of engaging in physical activity consistently during the course of a day leads to overall strength, balance, improved metabolic function and healthy aging. The goal is not to be intense, but rather to be consistent and enjoy it.
Having a Purpose to Guide Daily Routines
Daily routines also provide a sense of purpose. Caring for children or elderly relatives, volunteering or participating in a faith-based organization, or tending to a plot of land that has been passed down through generations are just a few examples of the types of activities that give people in Blue Zones a sense of purpose. Having a purpose in life provides direction and can help individuals manage stress and anxiety better, and can also lead to greater motivation. Planning your future, especially when you think about the things you will want to accomplish as you enter your golden years, incorporating a sense of purpose into your plans is a good way to start.
Eating Food That Supports Long-Term Health
The diets in Blue Zones are primarily plant-based. Grains, legumes (beans), vegetables, fruits, herbs, and small portions of animal products are the main sources of nutrients in the foods that people in Blue Zones consume. The meals are simple and consist of common, seasonal, locally grown produce. Portion sizes are generally small, and eating typically ends before feeling full. These eating patterns correlate well with research that examines the relationship between diet quality and chronic disease risk. People in Blue Zones do not typically follow specific meal plans or count calories. Instead, the environment where people live does much of the work. Developing a similar eating pattern can be started by simply preparing the same types of meals regularly using a few whole ingredients.
Creating Social Connections That Support Health
Strong social connections appear to be a key factor that contributes to the lifestyles of people in Blue Zones. Relationships between family members and neighbors continue into adulthood. There are groups that meet to enjoy meals together, go walking together, or maintain shared outdoor spaces. These social connections can provide more than just companionship. They can provide a sense of accountability, help to manage stress, and promote behaviors that are practiced by others in the group. In addition, many of the social connections found in Blue Zones are intergenerational, lasting for decades.
Creating an Environment That Supports Your Goals
As people look toward the future, creating or selecting a space that promotes these types of habits can be beneficial. Choosing retirement living for active adults that provide walkable areas, opportunities for communal dining, garden areas, and regular opportunities for socialization can greatly reduce the barriers to maintaining the habits described above. While these amenities do not ensure that individuals will achieve optimal health, they can certainly make it easier to maintain the habits associated with healthful aging.
While developing a personal Blue Zone will require some planning, the transition to the new habits can occur gradually. Creating a personal Blue Zone is not dependent upon geography; it is created through developing a space and a series of daily habits that support healthy living in simple ways.
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