Top 10 Secrets for Good Health and Longevity: How to Create Your Personal ‘Blue Zone’
If you want to know the best way to do something, you find a successful person and ask them how they did it, right?
That’s exactly what researchers have done in search of the healthiest places in the world to live, also known as ‘Blue Zones,’ a term coined by demographers who started mapping out areas of the world where people live measurably longer lives. Two noteworthy books of interest have been written on the subject: The Blue Zones: 9 Lessons for Living Longer by Dan Buettner and Healthy at 100 by John Robbins. I’ve recently found myself drawn more and more to explore what secrets our elders hold in finding the real truth to an anti-aging diet, or a longevity diet or a ‘youthgevity’ diet…probably terms that our elders at 90 years of age and older have never even heard of!
All information in this article is for educational purposes only.
It is not for the diagnosis, treatment, prescription or cure of any disease or health condition.
Especially in answering countless questions from workshops and talks around the world, a large portion which involve questions such as ‘what’s the BEST food for (insert dis-ease name here)’ or ‘what’s the BEST supplement I need to take’ or ‘what food will help me (insert goal here: lose weight, be happy, feel great, clear skin, gain energy, cure constipation, improve eyesight, increase fertility, reduce anxiety, etc. etc. etc.),’ I can see from a wider perspective that, well, basically, people are just not getting it! No one food creates disease and no one food cures it either! We have to start looking at the diet and lifestyle as a whole to start getting the results we want.
We all know that no one can eat a handful of watercress and become instantly cured!
I hope you can agree with me there. People don’t want to hear that they may have to make long-term changes to their diet and lifestyle in order to get long-term results, especially in this fast-fix world that’s programmed to appease all instant gratification requests. And, if you try the ‘magic pill method’ by taking every new Dr. Oz must-have supplement, after one year of watching Dr. Oz every day you will need to take 365 supplements per day in order to keep up! Clearly, that doesn’t seem like the best approach to real health!
So, what is it? How do we find the key to Longevity and Happiness?Healthy at 100 discusses several of the more known but perhaps under-documented world Blue Zones such as the Hunza Valley in Pakistan and Vilcabamba, Ecuador (where I am currently staying for 2 months by the way!) and also discusses more well-documented Blue Zones such as Okinawa, Japan. When I say ‘documented,’ that means being able to prove the person’s identity and being able to verify their date of birth with local birth records, so we can say with absolutely certainty that the centenarian (a person who lives over 100) who lives there is really a centenarian.
Blue Zone vs. SAD Diet
The main difference between a Blue Zone diet and a Standard American Diet (SAD) is that the Blue Zone cultures eat no refined sugar and no refined carbohydrates; and instead eat plenty of whole grains and many vegetables grown locally and in season, and they incorporate healing foods and superfoods into their diet naturally. According to John Robbins, the author of Heathy at 100, “Vegetables play a prominent role in the Hunzan diet, particularly greens, including mustard greens, spinach and lettuce, root vegetables such as carrots, turnips, potatoes, and radishes, an assortment of beans, chickpeas (garbanzo beans), lentils, and other sprouted legumes. They cultivate many kinds of herbs for both culinary and medicinal purposes, including mint and thyme. They grow flaxseeds, and rare is the meal that does not contain freshly ground flaxmeal in one form or another. In Hunza, a large part of the diet is eaten uncooked.”
He goes on to explain, “In the summer, as much as 80% of the food is eaten in its natural state. Vegetables in season are picked just prior to consumption and almost always eaten raw. Fresh corn on the bob, for example, is never cooked. In the winter, Hunzans soak lentils, beans and peas in water for several days, then lay them out on wet cloths in the sun. They are eaten raw when they begin to sprout.”
Exercise also plays a huge role in the anti-aging process. Every area that was researched highlighted daily exercise as an integral part of life, and the people know that this is one of their secrets to vibrant health. “So great is the recognition of the healing power of walking to visit a friend that there is a saying in Vilcabamba that each of us has two ‘doctors’ – the left leg and the right leg,” writes John Robbins.
What’s happening in the good ‘ol USA
- How many of us numb ourselves with cigarettes, tranquilizers, drugs, alcohol, or unhealthful diets in an effort to escape how isolated we feel?
- How many of us become chronic workaholics or become preoccupied by other unhealthy obsessions in an attempt to avoid the inner barrenness caused by the breakdown of relationships, family and community?
He adds, “Many of the traditional Okinawan proverbs about eating sound like phrases you might find on the wall of a health food stores in the West. One such proverb translates as “Food should nourish life – this is the best medicine.” And another: “One who eats whole food will be strong and healthy.” If North Americans lived more like the elder Okinawans, we would have to close 80% of the coronary care units and 1/3 of the cancer wards in the United States, and a lot of nursing homes would also be out of business.”
Hmmm, that sounds pretty good to me!
Top 5 Secrets for Longevity and Anti-Aging from Healthy at 100
- 1. Eat many colors. Foods’ natural colors are not just treats for the eye but also signs of important nutrients such as antioxidants.
2. When you crave something crunchy, try raw vegetables or nuts instead of salty chips.
3. Avoid heating oils to the smoking point. For the fat in your diet, eat walnuts, almonds, hazelnuts, sunflower seeds, avocados and other nuts and seeds.
4. Shun trans-fatty acids. Stay away from margarine, vegetable shortening, commercial pastries, deep-fried food, and most prepared snacks and convenience foods.
5. Don’t pollute your body. Don’t eat junk food. Go to your kitchen cupboard and get rid of any food products that no longer serve your potential to be radiantly fit and healthy.
“Good Years” is a Very Important Concept
In the book, Robert Kane point out that, “there are two issues here. How long can I live? The other is: How well can I live? And those are different questions. Living an extra two years on life support may not necessarily be your goal. Yes, “Good Years” is a very important concept.”
“You’ve got a bunch of people who are professing to be physicians or scientists, who are saying that they can stop or reverse the aging process. I will tell you that real scientists cannot do such a thing, so what makes the public think that these people can?” asks Tom Perls.
Things that Successful Centenarians Don’t Do
They don’t get plastic surgery or botox i.e. get unnecessary surgeries which can weaken their immune system; They don’t watch excessive amounts of television; They don’t complain, gossip or criticize others; They don’t worry or stress about the small things; They don’t overeat. In Japan, they say “Hara hachi bu” before each meal. This is a Confucian-inspired saying that means “Eat until your are 80 percent full.”
Things that Successful Centenarians Do
They eat natural, whole and pure foods high in flavonoids and natural anti-oxidants; They eat simple, non-processed local foods; They exercise as part of their daily routine, usually walking long distances (more than 2 miles and up to 6 miles) every day; They incorporate healing foods like turmeric, ginger and mugwort into their daily diet; They maintain a sense of purpose, keep a sense of humor and they have a positive outlook on life; They keep the family unit together, taking care of elders within the family even at the later stages in life (that’s the power of love!).
Top 5 Secrets for Longevity and Anti-Aging from The Blue Zones Book
- 1. Eat more plants (i.e. leafy greens)! While not all centenarians are vegetarians, they all eat a very high vegetable and fruit-based diet with variety in whole nuts, seeds and grains. If they eat meat or fish, it’s only on occasion and not in the daily diet. They also eat simple meals with only whole, natural ingredients.
2. Stay active. Get outside and walk every day. Work on a small outdoor garden. Getting regular, low-intensity exercise like daily walks appears to help reduce your chances of having heart disease and certain cancers.
3. Have a sense of purpose and keep hard at work. Successful centenarians feel needed and want to contribute to a greater good. They enjoy physical work all of their lives (i.e. no couch potatoes!!).
4. Drink fresh herbal teas made from peppermint, oregano, rosemary, chamomile or sage on a daily basis. Add healing foods like fresh turmeric and ginger to your diet. This helps your body detoxify on a regular basis, naturally!
5. Take time to rest and fast occasionally. The Seventh-Day Adventists practice a weekly Sabbath or day of rest to spend time with the family and re-connect with nature. In Greece, The Ikarians traditionally follow the Greek Orthodox Christian calendar which calls for periodic fasting throughout the year.
Caloric restriction -a type of fasting that cuts about 30 percent of calories out of the normal diet -is the only proven way to slow the aging process in mammals.
How to Create your ‘Personal Blue Zone’
1. Eat a high-raw food organic and nutrient-dense diet.
2. Minimize stress. Laugh More. Enjoy each day!
3. Exercise daily – get out and move.
4. Form friendships and meaningful relationships.
5. Have a sense of purpose with your life.
Or, as Michael Pollan said, “Eat food. Not too much. Mostly plants.”
So there you have it! Everything this website and my life’s work is all about will help you to lead a healthy happy, long enjoyable disease-free life! Let’s keep supporting each other on our journeys enjoying good health and a happy life!
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