lessons we can learn from blue zones
Have you heard of blue zones? Blue zones are areas in the world that have a healthy diet & lifestyle and live healthy lives up to old age. There are five areas in the world where these communities are found: Ikaria, Greece; Okinawa, Japan; the province of Ogliastra in Sardinia, Italy; the community of Seventh-day Adventists in Loma Linda, California; and Costa Rica’s the Nicoya Peninsula. These communities have some secrets to wellness & longevity that you can learn from.
The common traits are these communities have a healthy & balanced diet as well as a balanced lifestyle. These communities are based on the principle of the power of nine. Movement, outlook on life, nutrition, and belonging/community are the four dimensions of the power of nine.
Dimension One: Move Naturally:
When you think of movement, it is supposed to be natural-looking, similar to day-to-day activities like gardening and errands. It’s not necessarily an intense workout or a HITT (High Intensity Interval Training ) workout. Some intense and vigorous exercise is beneficial to your health, but a mix of mild to intense exercise is recommended. Listen to what type of exercise your body needs. The days when you body needs rest , walking maybe what you need. On the days where you have lots of energy, it may be a weight training workout that suits your energy levels.
Dimension Two: Finding Your Purpose:
The importance of finding your purpose and making time for self-care will give you a positive outlook on life. Purpose gives you a sense of direction in life. Without purpose, you will feel like you are just surviving your days and feeling drained. The fast-paced environment has made the body always doing something. Sometimes you just have to “be” rather than “doing.” The rest and digest state ( Parasympathetic Nervous System-PNS) can be achieved when you slow down and unwind. Meditation, mindfulness & breath-work exercises are ways to down-regulate your nervous system. Chronic stress can lead to an inflamed body; therefore, affecting the immune system and a breeding ground for chronic health issues.
Dimension Three: Diet & Nutrition:
A well-balanced diet is a key to a healthy mind and body. The diet of these communities is rich in fruits, vegetables, legumes, protein (animal-based & plant-based), healthy fats (animal-based & plant-based), whole grains & fiber. Surprisingly, the levels of refined sugar are low within their diets compared to the standard & processed diet. All of these nutrients are fuel to your body to operate at optimal levels. The 80% full is a great principle to adopt as it encourages mindful eating and allows you to enjoy your meal. This principle has been adopted by Japan, and they are healthy & fit up-to old age. I challenge you to try the 80% principle as taking your time to enjoy your meal makes your food experience enjoyable!
Dimension Four: Community & Sense of Belonging:
The sense of belonging to a community is vital to your well-being. Your social circle affects how you view the world and perceive it. Think about the people that you are close to, spend the most time with, and how it impacts you on a physical & emotional level. The impact people can have on you is either positive or negative, therefore choose who you spend time with wisely. Care and love come in different forms ranging from acts of service or support. The community is a great way to connect with others. A community that supports a common goal can keep you motivated. The sense of support you feel boosts your happiness hormones levels like serotonin. Healthy relationships are important to your health whether it is family, friends & romantic relationships. When you go through a challenging time in your life, having a community that provides support and guidance can help. Be selective about the people you spend time with as it will affect you directly and indirectly.
So, what are some tips you can apply in your life:
Share meals with loved ones.
Cook your own meals at home.
Have a colorful & vibrant diet filled with nutrients aka fruits & vegetables.
Create your own self-care routine.
Create your own morning & evening routine
Do any movements you enjoy.
Go for a walk and surround yourself with nature.
Socialize with people that are good for you
Find your purpose in life that keeps you motivated.
Learn a new skill or hobby.
Eat a variety of fruits & vegetables.
Try mediation to reduce your stress levels.
Try breathing exercises to reduce your stress levels.
For recipe inspirations, check out this link.
Reach out to me if you need any support or have any questions. You can book a free health history consultation through this link.