Longevity and health: The secrets of the Blue Zones reveal simple ways to a fulfilled life.

Longevity and health: The secrets of the Blue Zones reveal simple ways to a fulfilled life.

a healthy lifestyle from the so -called Blue Zones

in a world in which life expectancy sinks and nutritional diseases are widespread, Dan Buettner's studies are becoming increasingly important over the longest living communities. His most recent documentary "Live to 100: Secrets of the Blue Zones" gives us a fascinating insight into the lives of hundred -year -olds in places such as Okinawa and Sardinia. These people live in closely connected communities and show that a simple and fulfilling life can be reached with healthy habits. Even if the complete acceptance of an isolated, nature -oriented lifestyle may not be feasible for everyone, these communities offer us valuable lessons about how to live healthy and happy

1. Choose a garden and a mat instead of a La-Z-Boy

Regular exercise is crucial for a healthy lifestyle. For those who do not like the traditional atmosphere of a gym, the daily routines of the inhabitants of the Blue Zone can serve as inspiration. Dan Buettner suggests that "you should put a garden in your own back yard". A garden requires regular attention and encourages to get involved in activities such as weeds, watering and harvesting. In addition, it could be an advantage to take over the practice of the Okinawaner who spend more time sitting or in the crouch on the floor instead of leaning back in chairs.

Buettner remembers that he "sat with a 104-year-old woman for two days who got up 30 times from the ground", which corresponds to about 30 squats. This practice presents the force in the legs and the middle of the body. This contributes to better balance, flexibility and probably also a healthier back, which reduces the risk of falling, a common cause of injuries and deaths in people over 65 in the USA.

2. Say goodbye to Doordash and set simplicity in the diet

Buettner introduces us to the oldest family in the world, in which nine siblings together reach an average age of 860 years, and individually on average up to the age of 95. Your diet mainly consists of a traditional Sardinian minestrone soup, which consists of vegetables from the garden, beans, barley, tomatoes and a dash of olive oil and is served with wholemeal dough bread. "The people in the blue zones eat the cheapest farmers," notes Buettner.

Although the Blue Zones are geographically different from each other, Buettner found striking similarities in her diet, which mainly consists of whole grains, vegetables, greenery, legumes and sweet potato -like tubers. "A cup of beans a day means a four -year life expectancy," notes Buettner. Self -cooked meals are predominant, as he jokes: "There is no doordash in the blue zones."

These communities maintain a calmer lifestyle and enrich their food with a variety of herbs. Sardums are delighted with rosemary, for example, while the residents of the Nicaraguan region of Nicoya prefer Koriander and are the favorites in Ikaria fennel, Oregano and sage. "You know how to make something delicious out of simple food, and that's the secret," he reveals.

3. Choose more plants, less meat

By analyzing around 150 nutritional surveys from the Blue Zones in the past eight decades, Buettner found that "more than 90% of food intake comes from complex carbohydrates - that is, from plant -based full value foods". For example, the Okinawaner consume large amounts of sweet potatoes that are rich in vitamin A, while the inhabitants of the Nicaraguan peninsula Nicoya prefer carbohydrate -rich pumpkin.

In contrast, an average American consumes around £ 220 meat annually, but only about £ 20 in the Blue Zones. "About a tenth of what we eat," says Buettner. The diet in these zones includes little cheese and fish, while Tofu is a staple in Okinawa and is often eaten twice a day with vegetables and herbs. A crucial eating scene in Okinawa is to stop eating when you are fed up with 80%. This promotes mindful food, which can help regulate the amount of food recorded.

4. Create connections to ward off loneliness

in the Nicaraguan Peninsula Nicoya, a Blue Zone, which is characterized by their sunny climate, their tropical forests and pastures, "rely on each other," said Buettner. Although you have modest incomes, the close community thrives thanks to mutual support and a spacious health system. Men in this region have a three -time life expectancy of 90 years compared to American men.

Buettner tells the story of a woman named Panchita over 100 years old, who illustrates the deep community bonds and the symbiotic relationships within the families. He mentions: "There is a nice symbiosis", with family and common customs being the focus of their lives. Similar values ​​are also observed in Loma Linda, California, where the church offers a basis for interaction in the community and helps people to live for about seven years longer than the average American.

Buettner explains that even if organized religion is not appealing, numerous other ways based on personal interests exist to promote connections in the community. He emphasizes the importance of being there for each other. Whether it is participation in a garden club, a hiking group or a civil project - creating and maintaining social ties is a recurring topic in the lifestyle of people in the Blue Zones.

5. Owide your use of social media and promote sensible friendships

Buettner emphasizes that "the best measure for a high life expectancy is to carefully design its immediate social circle". This does not necessarily mean cutting out of friends with unhealthy habits, but it is important to recognize their potentially disadvantageous influences. He suggests being inspired by the Okinawaners who form "Moais", small groups that are intended for mutual support and encouragement.

These principles can also be applied to social media by designing your feed in such a way that it matches people who have similar values ​​and interests - you should choose those who inspire and "recharge your energy". Studies have shown that our habits are contagious; Positive emotions and commitment can spread considerably in a well -coordinated circle. The integration of this principle of behavior of the Blue Zones can help you combine with like -minded people and thus create a positive and meaningful environment.

6. Choose short naps instead of coffee in the afternoon

In a world in which employees are often equated with status and meaning, many conversations are about our endless obligations. The usual reaction to navigate through such busy days must be taken, which contradicts the practices in the Blue Zones.

Buettner chose the alternative approach, in the afternoon a short 20-minute