Looking for a great read this winter? Pick up Dan Buettner’s Blue Zones. If you are wondering what my
general wellness philosophy is, this book basically sums it up. Health and
well-being is so much more than simply a diet or exercise regimen. It’s about
one’s lifestyle, and incorporates everything from nutrition, to social
interactions, to mental well-being, to physical activity, and more!
Blue Zones focuses on regions of the world in which there are the most centenarians (people living over 100). Dan Buettner and his team delve into years of research (including many personal interviews) to discover just what makes the people in these places live long and quality lives. It turns out, centenarians in Sardinia, Italy; Okinawa ,Japan; Loma Linda, California; and Costa Rica live lives quite different from today’s standard American lifestyle, which is filled with processed foods, minimal natural activity, and increasing levels of stress and social isolation. After chronicling his findings in each region in depth, Buettner offers his conclusions on how to live longer and better, in what he calls “The Power Nine”.
Here’s what it offers us:
1. Move naturally- Centenarians in the
Blue Zones have active lifestyles. Do more than just exercising to exercise.
Make your whole day active! Walk places when you can. Do something active with
friends. Try using a stand up desk. Take the stairs! For these cold months,
read on the treadmill or stationary bike.
2. Hara Hachi
Bu- This is a little saying found in Okinawa Japan that reminds people to
stop eating when they’re 80% full. Try to eat mindfully, listening to your
body, and realizing when it’s satisfied. Try not to over-stuff yourself (that
never feels good)! Some things that may help are eating using smaller plates,
making time to sit down and enjoy your meal, and trying to eat more slowly.
3. Plant Slant-
Centenarians eat very little meat and processed foods, and tons of plants!
Whole grains, beans, and vegetables are the basis of the Blue Zones’ diets.
They are full of nutrients and extremely low in fat and cholesterol. Make a
conscious effort to eat more of the colorful good stuff. Focus on whole foods,
avoiding processed meals and snacks. Try observing a few meatless days a week,
going to beans or quinoa for protein. Snack on nuts, fruit, and veggies. For
drinks, ditch the sugary sodas and become committed to water (we are about 70%
water after all).
4. Wine at 5- This
one is fun for those of us over 21. Centenarians enjoy the benefits of the
antioxidants and polyphenols in a glass or two of red wine a day. So, treat
yourself to a relaxing happy hour, but don’t overdo it!
5. Purpose now-
Centenarians have a sense of purpose to their lives. This tends to create a
buffer against stress. Look within and find your true purpose, or what you want
it to be. What is that something that you get up for everyday? Write it down,
find someone to share it with, and always pursue it. When you’re a little lost,
try picking up something new!
6. Down Shift-
This is all about taking time to de-stress. Spend time away from the TV,
breathe deeply and reconnect with the present moment. Try out meditation and
practicing stillness. Recognize potentially hectic situations and prepare ahead
of time to avoid becoming stressed. Don’t forget to enjoy your life while
pursuing your dreams!
7. Belong- Centenarians
are involved in their own forms of spiritual communities. Taking time to
participate in these ensures that one will fit self-reflections and
stress-relieving meditation into their lives. If you do not have a specific
religion you follow, explore different faith and spirituality groups, and see
if you like any!
8. Loved Ones First-
Blue Zones communities make family a priority. Spend time together. Create and
value family traditions. Sit down to dinner together. Have a proud display of
your loved ones in your home.
9. Right Tribe- Find
like-minded peers who share your passion for living happy and balanced lives.
Establish a close group of friends you can always talk to. Smile. Be friendly.
Welcome the opportunity to learn from other’s experiences. Don’t be too busy to
spend time with friends! Meet up in person, not just virtually.
As you can
see…this is a hugely holistic way of thinking about well-being. I take it as
inspiration, and hope you will too. Try reading Blue Zones, and try implementing some of the Power Nine into your
life. As you will see in future posts, I’ve certainly tried a few…and they have
only lead to a more peaceful and healthful existence.
Not a huge reader? Check out this Ted Talk by Dan Buettner
for his explanation of The Power Nine in a nutshell.
Be Well.
Love, Julie
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