Living longer…better!

Living a long life is a goal that most of us likely share.

But in America, we are rife with obesity, disease, and processed foods.

So how do we accomplish living a long life when we are faced with these unhealthy factors?

Enter The Blue Zones-five geographical areas around the world, studied by author Dan Buettner, with the highest concentration of people who live to age 100. And they are living this long without heart problems, cancer, obesity, or diabetes.

The Blue Zones areas are:

1. Nicoya Peninsula, Costa Rica
2. Loma Linda, Calif.
3. Sardinia, Italy
4. Okinawa, Japan
5. Ikaria, Greece

It may interest you to know that only 10% of life span is dependent on genetics, while 90% is due to lifestyle choices. We may not be able to control our genes (yet!) but we sure as heck have control over our lifestyle choices.

Let’s learn from The Blue Zones and the world’s healthiest people how to live longer…better!

Lifestyle lessons

1. They move naturally.

They don’t pump iron, belong to gyms, or run marathons. They walk most places (to work, to a friend’s) garden, and do their own yard work.

2. They have purpose = something to live for beyond work.

Having purpose, something you wake up for every day, could add seven years to your life. Whether it is your grandchildren, fishing, volunteering, painting-be sure to find your purpose.

3. They have routines to deal with stress.

Stress leads to chronic inflammation which is associated with every age-related disease. They use prayer, reflection, naps, and social happy hours to help.

4. “Hara Hachi Bu”

This translates to stopping eating when your stomach is 80% full. Keeping yourself 20% less full can be the difference between gaining and losing 17 pounds per year.

5. They surround themselves with the right tribe.

Their friends have healthy behaviors which are contagious! Each additional happy friend in your circle boosts your cheeriness by 9%; each unhappy one drags it down by 7%.

6. They have faith in their lives.

Nearly all belong to a faith-based community. Going to religious services 4 times a month can add four to 14 years to your life.

7. Their families matter.

They keep aging parents nearby, commit to a life partner, and invest in their children.

Food rituals

1. They eat a large breakfast, a medium-size lunch, and a light early dinner .
2. They cook at home. People who eat out consume 275 more calories per day, which can add up to 20 pounds per year.
3. They do little fasts and go without food occasionally. Not eating after dinner can help. Calorie restriction can increase the length of our telomeres which can increase longevity.
4. They rarely eat alone. Eating is seen as a time to celebrate, share stories, work out problems, bond. Studies show children and adolescents who share meals with their families at least 3x/week are less likely to be overweight, and more likely to have healthier eating habits and excel in school.

Food choices

1. They eat less meat, avoid processed meat, and eat more plants!
2. They eat lots of fish.
3. They minimize dairy. One cup of cooked kale or 2/3 cup of tofu has the same calcium as 1 cup milk.
4. They eat beans daily-a ½ cup per day of this superfood can reduce risk of death by 8%.
5. They eat little sugar.
6. They eat WHOLE FOODS.

They DO NOT eat zero-fat yogurt or factory-made, pre-made, ready-to-eat products… or drink fruit juice and sugary smoothies. They DO eat fermented foods, include the yolk when using eggs, and prefer locally sourced choices.

SO let’s listen to our elders and learn to live longer….better!

Kim Seiden is a Certified Nutrition Consultant who believes in the power of healthy eating as a means to living an optimal life.  Visit her website/blog at healthyfood4life.com.