Blue Zone Habits For Healthier And Longer Life
Eat healthy fats
Eating healthy fats is an essential component in the diets of people living in Blue Zones around the world. For instance, on the island of Okinawa, Japan. They consume fatty fish like salmon, while in the Mediterranean, people enjoy plenty of local olive oil. Healthy fats, such as Omega-3, a polyunsaturated essential fatty acid, have numerous benefits, including reducing inflammation which is the root cause of chronic health conditions like heart disease, as well as strokes, depression, and anxiety.
Omega-3, particularly EPA and DHA, is known to benefit brain health and slow cognitive decline by helping to preserve cell membrane health and encourage communication between brain cells. Extra virgin olive oil is a great source of both. A diet that is rich in healthy unsaturated oils, nuts like walnuts, and fats found in fruits like avocado is vital for warding off fatigue and improving energy, and vitality. Fat is the most energy-dense of the macronutrients, and Omega-3s promote blood circulation in the brain, helping you feel more alert.
Drink More Tea
Drinking tea regularly is also a common practice in Blue Zones, especially in Japan, where 72.3% of people consume green tea daily. Green tea is packed with polyphenols and antioxidants that help to protect the body against diseases and slow down the natural ageing process of the brain. It’s also a potent anti-stress tool as it contains an amino acid called L-theanine that triggers the production of dopamine and serotonin.
Black tea also has health benefits, as it’s excellent for heart health due to the flavavins that help lower cholesterol and flavonoids that reduce the risk of heart disease. However, its nutritional value diminishes when you add milk, sugar, or sweetener.
Exercise Everyday
Instead of setting ambitious and potentially unachievable fitness goals. It’s best to take cues from the Blue Zones and build some movement into your daily routine. It doesn’t necessarily have to be “exercise”. Small feats towards nurturing the habits can go a long way in improving your health. Whether it’s factoring in more stairs to climb or adding a few gentle stretches to your pre-bedtime routine, aim to move more, even if it’s just a little each day. Sleep Is Vital
Sleep is vital, and people living in Blue Zones understand its importance. Good quality sleep reenergizes brain cells, repairs skin, and strengthens every major system in the body, including the immune, respiratory, endocrine, and central nervous systems. Naps are also a priority in Blue Zones. The right kind of nap around 20 minutes can restore a sleep deficit, and improve concentration, mood, and energy. Sticking to a regular sleep schedule of set times and getting between seven and nine hours of sleep a night can contribute to better overall health.
Create A Community
People living in Blue Zones also share a common belief in the importance of community. Social interaction is key to a long and healthy life. A recent study found that people who are characterized as socially isolated had a 26% higher risk of all-cause death, while prolonged loneliness also resulted in an elevated risk of 14%.
Being around other people is also key to better brain health. When we interact with others, blood circulates to different parts of the brain to help us listen and formulate responses. Constantly using the brain in this way increases the connections made between brain cells and the neural circuits that are used. The more active and adaptive these are, the harder it is for neurodegenerative diseases to get a hold.
Comments