Create Your Blue Zone Without Leaving Your Time Zone

Blue Zones are a rare find in todays world. The fast food lifestyle has touched almost every corner of the earth and has left a trail of destruction in its path along the way. There is hope, however, because it is possible to create your blue zone without leaving your time zone. Seriously . . . no joke!

What is a Blue Zone?

Blue Zones are areas in the world where people live exceptionally long lives. Not only do they live longer than average, they are also healthier than the average.

These people live well into their 90’s and many make to 100 years or more!

One might ask the question of why would anyone want to live that long anyway? But a different question might be if you could be healthy and active and live into your 90’s or to 100, why not?

On a personal note, my quest in adopting some of these practices has not been so that I can live to be as old as Methusela (who lived to be 969 years old by the way), but so the years I have in this life, are the healthiest I can make them.

I’ve spent my whole adult life caring for the sick in hospital settings, but I prefer to take the road less traveled to prevent illness in my life as much as I possibly can. Once you start down the road of chronic illness, it just gets longer and more congested with more illness. In other words, one thing leads to another, and another, and another.

Where Are These Blue Zones and How Can I Find One?

There are 5 regions in the world that fall into the Blue Zone category.

Okinawa, Japan ~

Also known as the “Land of Immortals”, Okinawa, the largest of the islands found in southern Japan, is known for having the largest number of Centenarians, per 100,000 population, than anywhere in the world, most of them women.

Okinawans have less cancer, heart disease, and dementia than other areas of the world. A strong life-long social network which they term “moai”, and an intense sense of purpose called “ikigai” or, otherwise known as a reason to get up in the morning, is felt to contribute to this longevity.

They follow a mostly plant-based diet, much of which many Centenarians themselves grow for their families. Not only does this provide the main source of healthy vegetables and beneficial herbs in their diet, but it also provides a way for them to get daily exercise and keep their vitamin D levels in a normal range.

They also follow the “hara hachi bu” rule of eating only till you are 80% full.

As time marches on, Western eating habits are beginning to infiltrate Okinawa with a growing number of fast-food chains popping up in the region. The older generations still maintain their healthy ways but, the younger people, those now reaching middle age and younger, may not see the longevity of their ancestors with obesity and unhealthy habits becoming more of the norm. Time will tell how younger Okinawans will weather the fast-food storm.

Sardinia, Italy ~

Sardinia is an island located about 120 miles west of mainland Italy in the Mediterranean Sea. Sardinia is known for having the largest number of men living well into their 90’s and 100’s.

The habits of the people of Sardinia are important having a strong connection to family, eating a mostly plant-based diet with vegetables and fruit, whole grained bread, and pecorino cheese from grass-fed sheep high in omega-3. Meat is typically eaten in small amounts on special occasions.

They respect and celebrate their elders, typically walk 5 miles a day or more, indulge in a glass or two of red wine a day, and like Okinawans, enjoy strong social connections with family and friends.

As luck would have it (we all could use a little luck in life), a large number of Sardinians have an M26 marker which is genetic and linked to extreme longevity. This marker has been passed down through the generations giving Sardinians roughly 10 times the number of Centenarians as the United States.

Nicoya, Costa Rica ~

The Nicoya Peninsula in Central America is separated from mainland Costa Rica by the Gulf of Nicoya and the Tempisque River.

Nicoya locals tend to live long and healthy lives, much of which is related to their positive outlook on life and having a “Plan de Vida” or, a reason to live and contribute to the betterment of society. They also have a strong sense of family connection and have close social circles. Is this sounding familiar?

They get plenty of natural exercise, walking to many of their destinations when possible, and healthy doses of the sun, which helps maintain normal Vitamin D levels. Many of these Centenarians live without disabilities or the need for medications.

The Nicoyan diet is focused on the three sisters’ agriculture squash, corn, and beans, with the majority of their calories consumed early in the day and ending with a light early dinner.

They do consume some, but little, meat, poultry, and fish. Healthy dairy food sources make up almost a quarter of their overall diet, and another quarter consists of whole grains. Processed foods are avoided.

The remainder comes mostly from vegetables and fruit, much of it home grown.

Icaria, Greece ~

Icaria (also spelled Ikaria) is a Greek island in the Aegean Sea between mainland Greece and Turkey. One out of three in Icaria live into their 90’s with no evidence of dementia or chronic disease. A combination of geography, diet, outlook on life, and overall lifestyle attribute to the longevity Icarians enjoy.

Exercise is a big part of the lifestyle as many walk to their destinations rather than drive or ride, which gives them the edge on fresh air and healthy amounts of sunshine to maintain Vitamin D levels.

The diet in Icaria is Mediterranean with minimal amounts of meat and dairy but rich in fresh homegrown organic vegetables, legumes, fruit, fish, Greek coffee, and red wine, much of it as high as 16% alcohol. Whoooaaaa! Most red wine in the US is, on average, 13-14% to give you a comparative reference.

The lifestyle is slower-paced than in the United States, and socialization is regarded as a very important part of life. Typically, there are several festivals each week to bring people together, and they continue late into the night. The nights may be late, but daytime naps are common. Of course, this information on festivals was pre-covid-19, and I’m sure have become fewer in number during the pandemic.

Hard work, generosity, good relationships, and a good sense of humor are the main qualities of those who live there.

Loma Linda, California Seventh-day Adventists ~

Loma Linda (Spanish for “beautiful hill”) is located in the San Bernardino Valley in California. About one-third of the population is made up of the protestant community Seventh-day Adventists.

Loma Linda is the one place, of all the blue zone areas, not considered an island-like geographical site. In fact, it is inland, 60 miles east of Los Angeles, and sits surrounded at the base of mountain ranges and urban cities, which contributes to the trapping of high smog levels in the air.

This would lead one to the conclusion that the exceptionally long lives, at least 10 years more than the average US Citizen, are very controllable by lifestyle choices rather than location.

Seventh-day Adventist residents in Loma Linda have a rather strict adherence to the observance of the Sabbath. Taking a day of rest to re-energize the body and spirit. They eat very little meat, and many are vegetarian or vegan. Their plant-based diet consists of fresh vegetables, fruit, whole grains, and nuts. Exercise, like every other blue zone, is an important part of the lifestyle.

Of those who do eat meat, it is a much smaller amount than the average American. Meat-eating Seventh-day Adventists would, on average, consume 46 pounds of red meat, poultry, and fish per year. Compare that to the 222 pounds consumed by the average American annually!

A life of service and a faith-based community is considered to be a big part of their lifestyle, contributing to less depression and a more positive outlook on life. These practices are very important to a life of longevity in the majority, if not all, of blue zones.

Covid-19 and the Blue Zones

The Coronavirus has infiltrated all of the Blue Zones just like the rest of the world, and prioritizing our wellbeing is extremely important during these stressful times.

The people of these zones tend to value and protect their elderly more than most in America. The Western lifestyle has become less focused on family and more focused on working more to have more.

Because of this difference in philosophy, those in most Blue Zone areas have weathered the coronavirus a little better than other places in the world. Much of that, I believe, has to do with a healthy immune system due to a healthy diet, plenty of exercise, and healthy relationships.

Since a healthy immune system starts in the gut, it makes sense that a lifestyle, and life-time of healthy eating, would likely mean you have a healthy microbiome system in the gut. This healthy microbiome system will activate your T-cells to go into attack mode if the cells in your body are infected with the Covid-19 virus.

Loneliness can decrease life expectancy by as much as eight years. This is very important to remember in this time of Covid-19 when people are spending more time in isolation. We need to find a balance between safety from a virus and staying socially connected to friends and family to ward off depression from social isolation.

Common Ground

In his book, The Blue Zones”, Dan Buettner lays out 9 lessons he learned from interviewing Centenarians in all of the Blue Zones.

Moderate regular exercise and physical activity.
Life purpose.
Stress reduction.
Moderate caloric intake.
Plant-based diet.
Moderate alcohol intake, red wine being the best choice.
Engagement in spiritual or religious beliefs.
Engagement in family life.
Engagement in social life.

Exercise ~

Exercise combined with a healthy diet is the number one combination to prevent most diseases such as heart disease, cancer, high blood pressure, diabetes, anxiety, depression, arthritis, obesity, and accidents. What more motivation do we need than that!? Apparently, most Americans need a lot more by the look of things. Keep reading!

Life Purpose ~

Learning your sense of purpose requires life-long lessons. Live with meaning. Try to be open to the successes and failures of life as lessons to learn from and enrich your life. Even something perceived as a failure can teach us something that may be crucial in that next success! Living with purpose can extend life by as much as 7 years!

Stress reduction ~

A certain amount of stress is healthy. It encourages you to propel yourself in a forward motion. It prepares the body for potential threats and to be alert. Social interaction and having someone to confide in is one of the best ways to learn how to cope with stress when it begins to reach an unmanageable level. Exercise, regular healthcare, and goal setting to keep your schedule balanced can also help reduce stress.

Sleep is so important in reducing stress and in helping to stay focused to improve concentration. Sleep also assists in the recovery of cells to repair tissue and increases muscle growth in the body.

Lack of sleep will contribute to the risk of developing dementia and Alzheimer’s disease, diabetes, cardiovascular disease, and obesity. You will be more prone to accidents due to a lack of focus and concentration. Sleeping seven to eight hours a night is essential.

I’m very guilty of not following this advice over the last few years. It should be a priority, and I am making this a very important part of my routine. Hence the pivot in my business plan and a recent change in my nursing position to allow for more balance in life.

So sleep my precious . . . . sleep.

Moderate caloric intake ~

The US government “My Plate” suggests eating an average of 1500 – 2000 calories per day. This will vary somewhat depending on your activity level, but it’s a good place to start. However, counting calories is not my preference for managing my food intake.

I can look at almost any food and guess, with fairly good accuracy, the number of calories in it. I’ve worked hard to manage my weight most of my adult life. Anyone who’s had a baby can attest to the fact that dropping that “baby fat” can be challenging. Still, if really want it, I will eat it.

We all know the number of calories in a particular food is not always a deterrent from eating it at a weak moment. Eating foods with healthy fats and protein will help you feel full longer, and might keep you from caving in when you are tempted by that co-worker’s beautiful cupcake arrangement in the break room.

plant-based diet ~

The Mediterranean diet encourages mostly whole grains, fresh fruit and vegetables, nuts, legumes, seeds, and spices. Meat is lean, eaten in small amounts, and much of it is fish. If you want to cut back on the amounts of meat you are eating, start gradually, and you will get there.

Moderate alcohol intake ~

Wine, Champagne, beer, and other alcoholic beverages may have health benefits such as decreasing heart disease, but diet and exercise have the biggest benefit overall. Red wine is typically the fermented beverage of choice in Blue Zone areas if, at all.

spiritual and religious engagement ~

Those who are engaged in religious activities tend to have increased longevity, better coping skills, and a healthier quality of life. Caring for or serving others is what matters most to them. A sense of belonging can increase life expectancy by 4 to 14 years.

Engagement in family life ~

Blue Zones engage in social support and family-oriented practices from childhood and throughout their entire life. They have learned the choices they make have an impact, not only on themselves but also on their families.

Engagement in social life ~

Socialization decreases stress which, in turn, decreases heart disease, as well as many other health problems. Marriage, in general, has shown to be good for health, provided, of course, it is a healthy non-abusive relationship.

Creating your own Blue Zone doesn’t have to cost a lot of money. That’s good news! But it does require commitment. Committing to a healthy way of living will offer so much more than anything you can buy with that extra shift at work. You do have to learn to live within your means, but that doesn’t mean you are doomed to a life of poverty forever. You can improve your life and change your situation no matter how dismal it may seem right now.

You don’t have to live on an island! Remember? Loma Linda is 60 miles east of Los Angeles. All you need is a determination to be healthy.

Make the “healthy choice the right choice” not just an option.

Stop Dieting ~

Baby steps can be the key to starting your journey to a long life. Cut processed and sugary junk food out of your life. While I don’t believe in never eating the Christmas cookie recipe handed down through your family’s generations, it should be a treat, not a daily occurrence.

Step away from the fast-food drive-through line. Add more fresh fruit and vegetables to your world. Growing some of your own food is a great way to get connected to the experience of eating the freshest food you can’t buy! Not only does it taste better, it still has all of the nutritional value in it versus something that has traveled across the country to get to your grocery store. Not only that, time spent in a garden will transform your life no matter how small of a space you have.

If you have a lawn, try starting a garden space with the “no-dig” approach. Containers or community gardens are great if you live in an apartment or condo with little or no yard space. SPIN (small plot intensive) gardening is also a way to grow more food than you could ever imagine in a small area. Micro-greens can be grown on shelves with lights. Once you start eating food you grow yourself, you will be hooked.

I believe you will never find a better diet than the Mediterranean diet. And if you’re vegan or vegetarian, there are ways to use the Mediterranean diet to fit your needs. Oreo’s, which claim to be vegan, is not one of them . . . . sorry!

Love the Ones Your With ~

Your family and friends are extremely important to your mental health. Having like-minded healthy people in your life can make a huge difference in how well you take care of yourself.

The five people you spend your life with will be an indication of how healthy you are. Let that sink in . . .

Healthy Work Habits ~

Working overtime to buy more will not buy happiness. We all need a certain amount of money to survive in this world, but things we don’t need are not the key to happiness. Experiences are far more worth spending money on than things.

Changing a job isn’t always an immediate option. There are always bills to pay. But can you decrease expenses or learn a new skill? Keep your eyes open for a better job. Never stop looking for the job that you will never want to leave!

I am first-hand proof of this. I have had a multitude of nursing jobs, and I feel that I have learned valuable lessons from every one of them. I have been able to take that knowledge with me to the next job. I know there are people out there, who work in one place their whole life, and never feel the need to move on. If that is what makes you happy, and you love what you’re doing and where you’re at, that’s wonderful! I’m just one of those people who needs to experience a different environment once in a while.

Pills vs Real Food ~

Spending a little more on healthy food is better than spending money on expensive supplements. Some supplements are fine, but I’ve seen patients come into the hospital with a satchel of pills, and not one of them is a prescription. I would rather eat my vitamins and minerals than choke down a bunch of pills.

That said . . . I am taking more supplements now during this pandemic than I ever have in the past. Especially during the winter months when it’s a little harder to get out in the sunshine. This is not something I plan to continue as the number of Covid-19 cases decrease.

You Just Need a Good Pair of Shoes ~

You don’t need a gym membership to exercise. So no excuses there. Walking, hiking, dancing, and gardening are just a few examples of how you can exercise without a membership.

You don’t have to be a marathon runner or a strong man contestant. The thing to remember as paraphrased from the author Christopher MacDougall who wrote “Born to Run” on the subject of . . . . well . . . . running, is that “you don’t stop moving because you’re old . . . you get old because you stop moving”.

Nuff said . . . I’m going to get off my hinder now and go for a run . . . .

Create Your Blue Zone Without Leaving Your Time Zone

What is a Blue Zone?