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The Blue Zones, The Healtiest Places to Live
A Healthy Retirement
The Blue Zones
A Blue Zone is a region of the world where people live a healthy and active life beyond 100 years of age. (Wikipedia)
Five Blue Zone Regions of the World
What good living practices can we adapt from them to our lives?
Sardinia, Italy
Okinawa, Japan
Loma Linda, California
Nicoya Peninsula, Costa Rica
Icaria, Greece
Common Characteristics of the Five Blue Zones:
For living a long life:
Family is important and comes first.
Non smoking
Plant based diet
Moderate physical activity is a part of life
Social engagement, people are integrated into their community
Legumes are commonly consumed.
Sardinia, Italy
The blue zone in Sardinia is in the mountainous area. The people of this area are characterized by:
Diet: beans, whole grain breads, fruits, garden vegetables, mastic oil that absorbs cholesterol, lowers high blood pressure decreasing the risk of heart attacks, contains antibacterial and anti fungal properties.
Each family member is cared for which reduces rates of depression, suicides and stress.
Drink goats milk which protects against heart disease and Alzheimer’s disease.
Elders are valued.
Walk at least 5 miles a day.
Drink a glass or two of red wine each day.
Laugh with friends.
Okinawa, Japan
Have a reason to get up in the morning.
Eat a plant based diet; tofu, sweet potatoes, goya.
Grow a garden.
Maintain a social circle.
Enjoy the sun; get some vitamin D.
Eat more soy.
Remain active.
Enjoy today’s simple pleasures.
Loma Linda, California
Have a scheduled break from the demands of every day life.
Maintain a healthy BMI.
Eat meat sparingly.
Take moderate exercise daily.
Have social support.
Snack on nuts.
Do volunteer work.
Eat a light early dinner.
Eat a plant based diet.
Drink lots of water.
Costa Rica, Nicoya
Eat food from the sea.
Have a strong sense of purpose in your life, a spiritual sense.
Drink hard water.
Have a strong family focus.
Eat light dinners.
Maintain social relationships.
Do physical work.
Get some sun – vitamin D.
Have a diet of corn and beans, pork, garden vegetables, lots of fruit.
Icaria, Greece, a small island
Drink goats milk.
Live in the mountains.
Work hard, have an active life.
Diet: whole grains, vegetables, fruits, olive oil, lots of healthy greens, herbal tea.
Have a nap four or five times a week.
Low sense of time urgency; take your time.
Embrace community and family.
And For Your Life?
Be active.
Eat nuts.
Drink red wine daily, 2 glasses only.
Play with your children.
Grow a garden.
Eat tofu.
Get a tan. You need more vitamin D
Use a smaller dinner plate. Eat less.
Have purpose in your life.
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