Do you know the secrets to health & longevity in the “Blue Zones”? Areas of the world with residents that make it to their 100th birthday 10 Times more often than the general US population.
What do they have in common?
- Physically active
- Having a sense of Purpose and Drive
- Taking time to Relax or Play
- Avoiding Overeating (eat to 80% full)
- Following a clean plant-forward di
- Participating in faith-based community
- Having close family ties
- Staying social
But what about genetics? As we talked about a few weeks ago, genetics play a role, but not as much as you might think. Our genetic makeup accounts for only a fraction of our longevity. Instead, it is epigenetics (our environment and lifestyle that impact our gene expression and longevity).
We categorize what we have learned from the Blue Zone 100-year-olds- into four main categories.
- Eating Well
- Choose to eat more plants instead of simple carbs such as rice, pasta, bread, potatoes, & noodles.
- Drink more water (check out our article about water here)
- Reduce sugary drinks (most sodas/energy drinks have more than the recommended daily sugar allowance for an adult man in just one can!)
- Choose organic, pasture-raised, wild-caught protein sources whenever possible to avoid lower nutrients and toxicity from farm-raised/grain-fed protein.
- Join our Platinum Nutrition Program to learn more and experience a change in your diet and learn how to Eat Well
- Moving Well
- Walk more, shoot for 10k steps daily.
- Stretch daily (check out our video for a morning/evening routine)
- Incorporate Muscle Loading resistance training activities 2-5x per week
- Incorporate High-Intensity activities 2-5x per week.
- Incorporate Neuro-Structural Chiropractic Care (Check out this article on Chiropractic care extending life by adding to the telomeres on your DNA)
- Thinking Well
- Vision and Journaling are helpful for having a life you love
- Find accountability partners/friends to do the things you are creating your dreams with
- Work your brain. Americans spend nearly 4 hours/day on TV, and your brain is like a muscle. Activities like crossword puzzles, crafts, learning a new language, and attending workshops decrease cognitive impairment.
- Reduce the noise around you (electronics, tv, internet, social media)
- Meditation, Yoga, reading books and journals.
- Belonging Well
- Have a spiritual dimension to you, even if it is just a “sense of wonder.”
- Participate- in singing, exercise class, volunteering, gardening, cooking, dancing, learning a new craft
- Be around like-minded and health-conscious family and friends.
- Create time together with loved ones for 30 min or more a day (i.e., a meal or walk)