7 Tips to Making Your Own Blue Zone

Did you know there are 5 places in the world where your odds of living to 100 are greater than anywhere else on the planet?

These regions are called "Blue Zones" and include Sardinia (Italy), Okinawa (Japan), Loma Linda (California, Seventh-day Adventists), Nicoya (Costa Rica), and Ikaria (Greece).

Based on the research and writings of Dan Buettner, people are studying these communities to try to find out how they have tapped into the fountain of youth and are trying to introduce these tools into new communities and towns.

What do these Blue Zone communities have in common?

• A strong sense of family
• They eat very little meat and processed foods, but instead eat a diet rich in complex carbohydrates, especially beans, and have a moderate caloric intake
• They do moderate exercise every day as a function of living – they walk to work, garden, climb hills, etc.
• They have a moderate amount of wine per day with friends and family
• They have an active, strong social life
• They report less stress, sleep well, and nap
• They have a strong sense of purpose in their lives
• They have a strong faith basis to their lives

So how can we incorporate these traits into our everyday existence and how do they make a difference to our cardiovascular health?

Social and Family Support

In most of these cultures, we find that social and family support is key. I would also argue that faith and religious gatherings are also a part of this. So how do social, family, and faith support help you live longer and, more importantly perhaps, better?

There are several studies showing that being isolated increases mortality. You are more likely not to get help when you need it, and being isolated can be stressful. But the studies by the Blue Zone group and others have found more interesting information. They found that being surrounded by groups of people who are living a certain way helps you to live that way as well.

In other words, if everyone around you is walking, eating healthily, and avoiding certain behaviors, you are likely to stay on track and do the same – the "big brother is watching" phenomenon. This can work for you or against you; as the Framingham study found, people who were overweight were much more likely to have overweight friends. But I also think that social and family support can reduce overall stress. You know that everyone is there for you when things are good, and when they are bad.

Dietary Factors

These communities also eat lower caloric foods that are high in antioxidants. They all have different diets, and I think that the research has yet to show that one of the diets is better than the other.

I believe the biggest factors are that they eat a lot of veggies, fiber, and antioxidants. Their antioxidants come from teas, wine, and fruits and veggies. They eat little to no processed foods which tend to be higher in calories, chemicals, and sodium. They eat with family and friends, which lowers stress levels multiple times per day.

Exercise

These communities exercise in a moderate way every day as a way of life. Interestingly, although people may go to gyms, we are seeing a decline in this everyday exercise in modern America.