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Eat Like a Centenarian

Sardinia, Italy; Loma Linda, CA, USA; Nicoya, Costa Rica; Okinawa, Japan; Ikaria, Greece; all have one thing in common. They have the highest percentage of residents that live over 100 years old. These areas were named Blue Zones, where people reach age 100 at 10 times greater rates than in the United States. Let's take a look at their lifestyle habits that may explain their longevity.

It's common for many to blame genetics for our lifespan, risk of chronic disease, and lifestyle choices. However, contrary to popular belief, we have the power to lower our risk of chronic disease, increase our likelihood of living a long and healthy life, and even change our lifestyle for good. In a Danish study done in 1996, researchers found that an individuals longevity of life is dictated 20% by genetics and 80% by everyday lifestyle choices. This means majority of your daily choices have a greater overall impact on your health and well being then your genetic makeup.


Something that sets apart Blue Zones from other parts in the world, are evidence-based lifestyle common denominators of their residents. These common denominators are inexpensive, simple to follow and a great way to increase your wellbeing for the long-term.


The Power 9: The common denominators for living a long life

1. Move Naturally: It's unlikely you'll find a blue zoner doing deadlifts in the gym. But you will find them walking, dancing, gardening, and more. Their environments in which they live naturally motivate them to move daily: whether or not that means walking to the grocery store, flourishing a beautiful garden or dancing with friends and family.

What makes moving naturally vs. a workout routine better for longevity?

It's simple: You're more likely to want to stick to a daily routine that is a part of your lifestyle vs. focusing on hitting all of your muscles in the gym that week. Dancing, gardening, biking, walking, playing sports, are all great ways to stay active that don't involve being a part of a gym. Many of us can be influenced to try the trendiest workout of the month or even lose motivation constantly when it comes to being active. Choose an activity that allows you to have fun and enjoy yourself and that you want to do everyday.


2. Know your purpose: Even though knowing your purpose has nothing to do with nutrition or being active, it's an incredibly important factor to living a long life in the Blue Zones. The Okinawans call it Ikigai and the Nicoyans call it plan de vida; and they both translate to "why I wake up in the morning".


Researchers in the Blue Zones have found that it can add up to 7 years to your life when you have a sense of purpose. It's important to note that this does not mean that you should know exactly what your purpose is (I for sure have yet to figure that part out), but setting an intention with a daily meditation practice is a great way to start. The way I like to reframe this is to think, "what is my purpose for today?". Setting an intention and making a plan for your day can set your day off right.


3. Take a moment: Blue Zoners are ahead of the self-care game. Setting some time each day for a moment of reflection, meditation or relaxation can help de-stress, contributing to a lower risk of inflammation, which will eventually lead to a lower risk of chronic disease.


4. 80% full rule: The Okinawans have a 2,500 year old mantra that reminds them to stop eating when 80% full.


5. Plants>>>: Beans and legumes are the main focus of the centenarian diet. Meat is consumed on average very little, maybe 5 times per month. Serving sizes of meat are usually 3-4oz.


6. Don't skip happy hour: All Blue Zoners drink alcohol moderately and......daily. On average, moderate drinkers actually live longer than non-drinkers in Blue Zones, with 1-2 drinks on average consumed daily. And no....you can't save them all up for a binge drink sesh on Saturday night.


7. Belong to a community: Many Blue Zoners are parts of faith-based communities which has been found to add 4-14 years to your life expectancy.


8. Family over everything: Multi-generational homes are extremely common in Blue Zones, which means keeping older aged parents or grandparents near or in the home. This has been found to lower mortality rates and lower the rates of chronic disease for children and adults. Committing to a partner long-term has also been associated with adding up to 3 years of your life.


9. Choose the right tribe: Research from the large Framingham Study found that smoking, obesity, loneliness and happiness can be contagious. Many blue zoners choose or are born into communities that promote healthy behaviors, and maintain relationships for the long-term. For example, In Okinawa, blue zoners create friend groups of 5, which are called moais, which commit to their friendship for life.



As you can see, living the Blue Zone lifestyle can be inexpensive and easily accessible. Starting by choosing a couple lifestyle changes of the Power 9 such as increasing your consumption of legumes, lowering your consumption of daily red meat, or even moving naturally daily can be a great start.








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Hi, thanks for stopping by!

Ever since I can remember, I was fascinated by how much our quality of life is affected by the foods we eat. My B.S. in Food Science and Nutrition with a dietetics specialization and M.S. in Nutrition has equipped me with extensive, evidence-backed knowledge in metabolism, weight management and overall prevention of chronic disease

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