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)