9 Tips for Health Care Like People in the “Blue Zone” to Live to 100
In the fast-paced world of modern life, achieving good health and longevity can seem challenging, but in some parts of the world, there are many people who live active and healthy lives well into their 100s. These places are known as “Blue Zones,” areas that have been recorded to have exceptionally long and healthy lives.
This article explores the lifestyle of the Blue Zones to uncover the secrets behind their good health and longevity. From diet, exercise, social connections, and purpose in ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี life, we’ll explore what helps these people live happier, healthier lives for longer than the average person.
Blue Zones are areas where people are known to live exceptionally long and healthy lives. These areas include:
- Okinawa, Japan
- Sardinia, Italy
- Ikaria, Greece
- Nicoya, Costa Rica
- Loma Linda, United States
Studies have shown that people in the Blue Zones have lifestyles that promote good health and longevity. The key to looking after their health and longevity
9 Tips for Taking Care of Your Health Like a Blue Zone Person
Try changing your lifestyle to be healthy and live a long life with these tips from people in the Blue Zone:
1. Change your diet
Food is an important factor for everyone because food is directly related to health. To eat a balanced diet, you should reduce the consumption of meat, eggs, and milk, reduce the consumption of sugar, focus on plant-based foods, vegetables, fruits (except potatoes) and natural foods, eat beans every day and choose to eat whole wheat bread. From studying the lifestyle of people in the Blue Zone, it was found that each area has different tips for eating as follows:
Eat 80% Full : Okinawa, Japan Most Okinawans eat until they feel 80% full, focusing on vegetables, fish, and seafood, as well as soy-based foods such as soy sauce, miso soup, tofu, miso, and fermented beans. They also drink more than 2 liters of water per day.
Drink goat’s milk, tea, and wine: Ikaria Island, Greece. Ikarians generally eat squash and green leafy vegetables that are grown at home. They focus more on drinking goat’s milk than cow’s milk. They also drink tea and wine, a special recipe in Ikaria, because it is a drink that contains antioxidants. Most elderly people like to eat 1 spoonful of honey at a time in the morning and evening.
Avoid Processed Foods: The Nicoya Peninsula in Costa Rica: People in this area eat corn and beans, avoiding processed foods, and limiting their evening meals to small portions, a tradition that has been passed down from ancient tribes. They also drink a lot of water, as the water in the Nicoya area is high in calcium, which helps reduce the rate of bone-related illnesses.
Eat a handful of nuts a day : Loma Linda, USA Loma Linda, a city in California that has a city lifestyle, but eats pork and beef no more than 2 times a month, or sometimes not at all. They usually eat plant-based foods, pea protein, nuts, such as walnuts and almonds, 1 handful a day. They avoid foods that are too salty or too sweet.
Emphasis on fish and vegetables: Sardinia, Italy Sardinians are islanders who eat a Mediterranean-style diet, choosing to eat legless meat, mostly fish, or animals with the fewest legs, such as poultry, because they believe that eating pork and beef will cause toxins to enter the body. They focus on cooking with olive oil and nut oils, which are high in vitamin E and saturated fat, which helps reduce cholesterol levels. They drink Cannonau wine, which has more antioxidants than other wines, at dinner. The amount drunk per day is no more than 2 glasses for men and 1 glass for women . They also spend about 30 minutes eating each meal, so that there is no rush and they can enjoy their meal as much as possible.
2. Don’t let your body be idle.
Studies on the mobility of people in Blue Zones have revealed that people in these areas tend to be active and move regularly, often doing physical activities in their daily lives. For example, elderly Okinawans are active by gardening herbs, Sardinians and Loma Linda people prefer to walk rather than ride in cars, and elderly Nicoyans go to the market, chop firewood and do housework every day.
3. Get some sun.
People in Blue Zones spend a significant amount of time outdoors during the day. They get plenty of sunlight, which helps produce vitamin D and promotes overall health. Adequate sun exposure is a key factor in helping people in these areas live longer and healthier lives. Dr. Greg Plotnikoff, a physician who works with Dan Buettner, says sunlight helps the body produce vitamin D, which is essential for building strong bones and teeth, boosting the immune system, and regulating cell growth.
A vitamin D deficiency can lead to weak bones and teeth, muscle weakness, increased risk of falls and fractures, especially in older adults, where a hip fracture can lead to early death. It can also increase the risk of several serious diseases, including cancer, high blood pressure, diabetes, and autoimmune disorders. For people with kidney disease, a vitamin D deficiency can accelerate the onset of heart disease.
4. Sleep on time.
The results of the survey on the lifestyle and sleeping behavior of people in the Blue Zone area found that they get quality and sufficient sleep because they tend to have a consistent sleep schedule and prioritize getting enough rest. Quality sleep means going to bed according to a suitable schedule, such as before 10 p.m. or no later than midnight, without waking up in the middle of the night, and not using sleeping pills. Stopping using electronic devices 60-90 minutes before bedtime and avoiding drinking caffeine after 2 p.m. is important for promoting better and more continuous sleep.
5. Avoid alcohol and do not smoke.
The main behavior of people in the Blue Zone is to avoid smoking, drinking alcohol and using drugs. The people of Loma Linda follow the Seventh-day Adventist Church, which has strict dietary restrictions, so they do not smoke or drink alcohol. However, there are places, such as Ikaria and Sardinia, where drinking a little wine during meals or in celebration with friends is part of the socializing process and also promotes mental health.
6. Set goals in life.
People in Blue Zones often have a clear sense of purpose and meaning in life, which helps keep them motivated to take care of their health and live a happy life. For example, Okinawans wake up every morning with a principle called “ikigai,” while Nicoyans call it “plan de pida,” or life purpose. This helps them stay motivated and aim for themselves all the time. They don’t have to be big, but just ordinary but meaningful things for each person.
7. Live a slow life.
A study on the slow lifestyle of Blue Zone people revealed that people in these areas tend to live slowly and intentionally, focusing on the present, leading to happier and healthier lives. They prioritize relaxation, time with family and friends, or doing activities. For example, the elderly in Okinawa often take a break from work to look at the sky. The Sardinians, a sheep herders, often stop to look at the green fields from the highlands. Or the Loma Linda people spend the Sabbath, or from Friday sunset to Saturday sunset, relaxing with family, nature, and God.
8. Be optimistic and always think positively.
Studies of the behavior and thinking of people in the Blue Zone reveal that they have a positive and optimistic attitude, which helps them live a long and happy life. Taking care of their mental health includes not being stressed, having a sense of humor, and living in the present. For example, Sardinians are masters of humor. Even when they have problems in their lives, they can find something funny and always meet for an afternoon to laugh at jokes. Or the elderly in Okinawa, despite having a difficult childhood and bad memories from the war, they tend to have an attitude of letting go of the past and being happy in the simple present.
9. Live in a non-toxic society.
The social behavior of people in the Blue Zone reveals that having family and friends with whom one can share stories is an important part of life. They tend to help each other and value social interactions that help create happiness and health. For example, Okinawa has a tradition of “moi” or gathering in groups to talk and help each other, both financially and to exchange ideas.2 Meanwhile, Sardinians have a strong family institution, living together as extended families and emphasizing the raising of grandchildren and great-grandchildren, which further promotes mental health.