Blue Zones: Nine lifestyle tips that may lead to a longer, healthier life

Alice Fasnacht, DPT

Posted August 25, 2020

Research shows that regular physical activity provides the same level of improvement to stress, anxiety and depression as most mental health medications.
Some Blue Zone communities include: Loma Linda, California | Nicoya, Costa Rica | Sardinia, Italy | Icaria, Greece | Okinawa, Japan
Filling two-thirds of your plate with plant-based foods is an important step you can take every time you eat.

Around the world there are populations of people that live to be 100 years old more often than average. What are their secrets and how can you follow their successful model? The book “Blue Zones” by Dan Buettner explores this phenomenon.

Here are Buettner’s “Power 9”, traits that these groups of long-lived people have in common:

The Power 9 for a long, healthy life

1. Move naturally

Do moderate, regular physical activity every day. This doesn’t mean exercising all the time; rather it means staying active and building movement into your life. Simple things like walking to the mailbox, walking across a parking lot, and limiting the amount of time you sit every day.

2. Purpose

Having a life purpose keeps you feeling like your life is worth living. Which is actually proven to help you live longer!

3. Down shift

Research supports that reducing stress reduces chronic inflammation and the chronic toll it can take on your body.

4. 80% rule

Moderate calorie intake was found in each of the Blue Zone communities. This idea starts with stopping eating before you are completely full and maintaining a healthy weight.

5. Plant Slant

A moderate calorie intake can be a substantial amount of food, especially when you eat a plant-based diet.

6. Wine @ 5

Again, moderate intake is the key, and in the case of Blue Zone groups wine is the alcohol of choice. Limit yourself to one drink per day for women and two drinks a day for men.

7. Belong

Engaging in a spiritual or religious group supports a feeling of belonging and keeps you involved in causes beyond yourself. This is important in maintaining purpose, positive attitude, and resiliency in the face of change.

8. Loved ones first

Engagement in family life allows you to both give and receive positive moments.

9. Right tribe

Blue Zone groups engage in a social life that supports each person. This again leads to a positive environment that promotes acceptance and personal growth.

Many of these Blue Zone concepts are in line with the mission and vision of Allina Health. Explore some of the links below and let us help you get started on a healthier, happier you.