The average life expectancy in the United States is 77.6 years, however, in 2023, 70,000 people lived to be 100 and 2024 101, 000 people celebrated their 100th birthday. But there are areas in the world known as the Blue Zone where people are ten times more likely to live to age 100. The Barbagia area of Sardinia, Italy, Okinawa, Japan, Nicoya Pennisula, Costa Rico; and Icaria, Greece are full of people who reach the age of 100 and beyond. These areas have one thing in common “Power Nine”, or nine things that the Blue Zone has that lead to a long and healthy life. So, let’s dive into what they are.
1. Moving Naturally
Sitting for 13 hours a day or walking less than 4,000 steps a day reduces the benefits of exercise. You don’t need to go to a gym or exercise at home for 60 – 90 minutes, just occasional exercise during the day reduces post- meal insulin levels. Doing a simple exercise, while sitting like calf raises during the day can increase your metabolism for hours. In a sitting position raise and lower your calves several times during the day. This activity is just as effective as a long workout.
2. Happy Hour
Having a glass of wine in the Blue Zone and moderate alcohol consumption is more about socialization and celebration with other people. The trick is to drink 1-2 glasses per day with friends and food. The key is the positive social activities and relationships with community that leads to mental and emotional well-being. If you don’t drink alcohol, have a Shirley Temple.
3. Take Time Out
Given the circumstances we are living under in our Country today most of us are experiencing stress. Stress of course is not good but more importantly you need to practice getting rid of it. When you feel your body tensing up or your emotions elevating, take time to do this simple breathing exercise. Take a deep breath, hold for a few seconds and breathe slowly out your nose. The more you do this exercise, the better it gets. It can be done anywhere, anytime, and requires no supplements or medications.
4. Eat A Plant Based Diet
Try plant-based sources of protein like fava beans lentils, black beans, and soybeans over meat. Meat, mostly pork is eaten five times a month in the Blue Zone the average serving size is 3-4 ounces.
5. Find Your Homies
It is very important to have people in your life who you can depend on as there is power in having connection and friendships. People who live longer have close lifelong friendships that they commit to. Love and positive interactions with others release oxytocin, the “love hormone” that plays a part in bonding and reducing stress hormones. Supportive relationships can lead to great improvement in your emotional health and stress reduction.
6. Use the 80% Rule
Take a minute to look around when you are out and about. We have widespread obesity in America. Most of it is due to poor diet choices, the availability of fast-food joints, and lack of exercise. People in the Blue Zone eat their smallest meal in the late afternoon or evening and don’t eat anything else for the rest of the day. The 80% rule is to stop eating when you feel your stomach is 80% full. If you have difficulty with this, stop eating when you start to feel full. Your major meal should be eaten early in the day.
7. Put Your Loved Ones First
People living to be 100 and beyond make an effort to stay close to those they love. There may be aging parents or grandparents nearby, a life partner commitment, or children they spend time with. Being connected pays off emotionally and leads to longevity.
8. Find A Place You Belong
In the Blue Zone people attend faith-based services four times a month, which adds 4-14 years of life expectancy. If you choose not to be religious, practice spirtual activities.
9. Know Your Purpose in Life
Do you know why you wake up in the morning? Having a purpose and being aware of what that is, adds up to seven years of extra life expectancy. We were all put on this earth for a reason, some may not ever know what that purpose is. Make a choice to seek out your purpose, choose to live your life not merely exist in it.
Start to incorporate the Power 9 into your life, it will lead to a healthier and longer life.
Until next time,
Peace, Love, and Blessings ❤️
