Revelations in Longevity

Most of us would like to live a long healthy life, with so many mixed messages on the latest superfoods and exercise programs, how do we to decipher what really works?  Now we have some new insights.  Starting in 1999 a group of scientists and researchers set out to discover the world's longest living populations.  They identified five regions where the largest percentage of individuals lived to 100 years and older.  These regions were labeled the "Blue Zones".  They discovered that across the various Blue Zones, these people lived similar lifestyles.  The five Blue Zones are 1) Loma Linda, California, United States, 2) Nicoya Peninsula, Costa Rica, 3) Sardinia, Italy, 4) Ikaria Greece and 5) Okinawa, Japan.  However, our environment and lifestyles may not allow us mimic these Blue Zones, this does identify some beneficial starting points to a healthier and longer life.  Here are the common features of these Blue Zone populations. 

• Natural Movement -   Their environments promote healthy movement.  This includes gardening, walking and climbing hills.  Gym memberships or running marathons are not necessary.  A first step would be to build more natural movement into your daily life and reduce long periods of being sedentary.


• Sense of Purpose -  These people have a to reason wake up in the morning, whether this is a hobby, fulfilling career or responsibility of care for loved ones.  This could add 7 extra years to your life.  Find purpose in your life, something that motivates you.


• Stress Management -  Even though these populations still experience stress, they have ways to reduce it.  Examples of stress management are napping, praying, daily remembrances of ancestors or attending happy hours with friends.  Develop your own techniques for managing stress or look for activities that reduce your stress reaction.


• Avoid Overeating -  They eat until feeling 80% full which encourages mindful eating and prevents over-eating.  People in the Blue Zones have the smallest meal in the late afternoon or early evening, then they don't eat anything else afterwards.  Tune into your eating behaviors and whether you have eaten enough.


• Plant Centered Diet -  The meals are mostly plant-based, closely resembling the Mediterranean diet.  Beans such as fava, black, soy and lentils are featured in their diet.  Animal proteins are eaten in small amounts or for special occasions.  Additionally, little to no processed foods are eaten in these communities.  Strive towards a more plant-based diet with less reliance on meat proteins.


• Moderation with Wine -  Having approximately 1-2 glasses of wine per day with friends and family and/or food.  However, the exception is the Seventh Day Adventist of Loma Linda, California, they don't consume any alcoholic beverages.  Try for a "dry" (no alcoholic beverages) or a "semi-dry" February, limit alcoholic beverages to one per day for women or two per day for men.


• Social Connections -  Many of the centenarians participate in social groups that support healthy lifestyles.  Which appears to support independent living.  Having a support system that promotes health behaviors is a consistent theme whether you're born into it or seek it out.


• Spirituality -  Most living in the Blue Zones are in faith-based communities, although the religion varies.  Attending faith-based services appears to add years to life-expectancy.


• Family First -  Family relationships are a priority in these areas.  Parents invest time with their children and individuals have committed partners.  Aging parents and grandparents live nearby or in the same home.  Find community with your family or close relationships.

Free introductory 15-minute appointments are also available.