An Anti-Aging Tool Box!
People living in Blue Zones do not often have heart disease, cancer, diabetes, or obesity. Blue Zone locations include Ikaria, Greece; Okinawa, Japan; the province of Ogliastra in Sardinia, Italy; the community of Seventh-Day Adventists in Loma Linda, California; and the Nicoya Peninsula in Costa Rica. I encourage you to watch Live to 100: Secrets of the Blue Zones now on Netflix!
Below, please enjoy our Anti-Aging Tool Box inspired by the Blue Zone principles and Salveo’s Six Pillars of Wellness.
The daily food intake of people living in Blue Zones is about 95% vegetables, fruits, grains, and legumes. They eat little meat, dairy, sugary foods or drinks, and processed food. In addition, Blue Zone residents view eating as a very social activity. Thus, they take their time while eating, consuming less food at every sitting. The takeaway is to shift your diet to include more fruits and vegetables. Eat smaller portions and slower. Make meals about bonding rather than eating. It will keep you healthier, more aware, and happier.
Stay active! In Blue Zones, people participate in NEAT, or Non–Exercise Activity Thermogenesis, which occurs with every activity that we perform except sleeping or a specific type of exercise (i.e., cross-fit, yoga, weight-lifting at the gym), but they are constantly moving around. It could be yard work, walking to work, housework, or even fidgeting.
Love your tribe! Having other things beyond your job and daily routine is healthy. People in Blue Zones tend to place high importance on family and other meaningful social connections. Having an active social life and being a part of a community can help you live longer.
You don’t have to wait for vacation to de-stress! Life in Blue Zones isn’t free from challenges or stress. Yet, how they handle it sets them apart by embracing a mindful approach and developing resilience.
- Daily rituals: Set aside moments to unwind, from a simple tea ritual in the afternoon to a quiet reflection at sunset.
- Meditation and mindful practices: Techniques like daily deep breathing or quiet contemplation.
- Nature connection: Whether gardening or relaxing, spending time outdoors helps ground and reduce anxiety.
People in Blue Zones regions typically prioritize natural sleep patterns, often aligning with the sun’s rise and set. As a result, they commonly get around 7 to 9 hours of restful sleep each to revitalize their brains and bodies. They also nap frequently throughout the week. Another note we can take from the residents of Blue Zones is to do a daily “downshift” to ensure a better night’s sleep. Whether taking a walk, reading a book, or having a relaxing cup of tea, set aside time to settle down and unwind so you don’t carry the day’s stress to bed.
In Blue Zones, they believe clean water is the best longevity beverage on Earth. The Adventists think you should drink seven glasses a day — which can keep your arteries flowing better and organs functioning higher. We also found that herbal and green teas probably have a strong longevity claim. And yes, a glass or two of red wine — especially when consumed with Blue Zones, plant-based meal — is a good idea for most people.