HEALTH + WELLNESS
BLUE ZONE LIVING CONT .
© Lorenzo Spoleti / Unsplash
© Samuel Berner / Unsplash
OKINAWA , JAPAN ICARIA , GREECE
Fast and follow the 80 % rule
A ground-breaking 25-year study in monkeys found that eating 30 % fewer calories than recommended leads to a significantly longer life … While this doesn ’ t mean going hungry , what it does mean is that longevity can be aided by following the 80 % rule – stopping eating when you feel 80 % full , rather than 100 % full . Okinawans call this rule ‘ hara hachi bu ’ ( eat until you ' re 80 % full ) and swear by it to prevent them eating too many calories , which can lead to weight gain and chronic disease . Additionally , Icarians are typically Greek Orthodox Christians , a religious group that fast regularly throughout the year , which has been shown to lower blood cholesterol and body mass index .
Drink alcohol more regularly but in moderation
We all know that drinking too much booze is bad for our health , but Blue Zoners have hit upon a genius way around it – it seems they drink less alcohol when compared with other people , but more regularly , with studies showing that a couple of drinks daily reduces mortality , particularly from heart disease . Red wine is widely considered the alcoholic drink with the most health benefits as it contains lots of antioxidants from grapes , and quaffing a couple of glasses of red daily is very common amongst Icarians and Sardinians . Better still , Sardinian Cannonau wine , which is made from grenache grapes , has been shown to have extraordinarily high levels of antioxidants compared to other wines . Other studies have shown that people who drank a small glass of wine ( 150ml ) every day for six months to two years had significantly lower blood pressure , lower blood sugar , more healthy cholesterol and improved sleep quality . Cheers .
Exercise daily – and naturally - as it ’ s built into their everyday lives
Aside from diet , exercise is known to be an extremely important factor in keeping us as healthy as possible into old age . This doesn ’ t need to mean slogging it out for hours in the gym though and instead encourages frequent movement ; in the Blue Zones , people build daily exercise into their lives through gardening , walking , cooking and their general chores . A study of men in the Sardinian Blue Zone , for example , found that their longer life was associated with raising farm animals , living on steeper slopes in the mountains and walking longer distances to work . Physical activity – swimming , running , cycling , jogging , taking the stairs wherever possible , yoga , bowls , tai chi , and even carrying shopping home – helps reduce type II diabetes , cardiovascular diseases , depression , joint and back pain , and colon and breast cancer , so it ’ s advisable to factor in at least half an hour a day just as the Blue Zone inhabitants do to build up strength and prepare for a healthier , happier and longer life .
The Mediterranean diet : what is it and what should we eat / avoid ?
Numerous studies have now shown that the Mediterranean diet – an age-old diet based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea including France , Spain , Greece and Italy - can promote weight loss and help prevent heart attacks , strokes , type II diabetes and premature death . Researchers noted that historically these people were exceptionally healthy and had a low risk of numerous chronic conditions . Although there are no strict rules or regulations for the diet , it typically encourages more fruits , vegetables , whole grains , legumes , nuts , seeds , and heart-healthy fats , and less processed foods , added sugar and refined grains .
It ' s been proven to support heart health , protect brain function and maintain healthy blood sugar levels , and is really easy to follow .
Eat : vegetables , fruits , nuts , seeds , legumes , potatoes , whole grains , herbs , spices , fish , seafood , and extra virgin olive oil .
Eat in moderation : poultry , eggs , cheese , and yogurt .
Eat rarely : red meat , sugar-sweetened drinks , added sugars , processed meat , refined grains , refined oils , and other highly processed foods .
FOODS TO EAT :
• Vegetables : tomatoes , broccoli , kale , spinach , onions , cauliflower , carrots , Brussels sprouts , cucumbers , potatoes , sweet potatoes , turnips .
• Fruits : apples , bananas , oranges , pears , strawberries , grapes , dates , figs , melons , peaches .
• Nuts , seeds , and nut butters : almonds , walnuts , macadamia nuts , hazelnuts , cashews , sunflower seeds , pumpkin seeds , almond butter , peanut butter .
• Legumes : beans , peas , lentils , pulses , peanuts , chickpeas .
• Whole grains : oats , brown rice , rye , barley , corn , buckwheat , whole wheat bread and pasta .
• Fish and seafood : salmon , sardines , trout , tuna , mackerel , shrimp , oysters , clams , crab , mussels .
• Poultry : chicken , duck , turkey .
• Eggs : chicken , quail , and duck eggs .
• Dairy : cheese , yogurt , milk .
• Herbs and spices : garlic , basil , mint , rosemary , sage , nutmeg , cinnamon , pepper .
• Healthy fats : extra virgin olive oil , olives , avocados , and avocado oil .
FOODS TO LIMIT :
• Added sugar : added sugar is , annoyingly , found in so many foods but is especially high in fizzy drinks , sweets , ice cream , syrup and baked goods .
• Refined grains : white bread , pasta , tortillas , chips , crackers .
• Trans fats : found in margarine , fried foods , and other processed foods .
• Refined oils : soybean oil , canola oil , cottonseed oil , grapeseed oil .
• Processed meat : processed sausages , hot dogs , delicatessen meats .
• Highly processed foods : fast food , ready meals , microwave popcorn and granola bars .
And of course , drink water ; preferably two litres a day . Tea and coffee is okay too , as is red wine – drunk in moderation , just as the Blue Zoners do .
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