Blue Zones

Qualitarian: choosing to be the gatekeeper for what goes into your body.

*This definition is coined by Ashley Koff, CEO of Better Nutrition Program.

Imagine a place where human beings were just thriving.

Not just physically, but mentally, emotionally, and spiritually, as well. They wake up, move their bodies, connect to their higher purpose, and live. For a hundred years. Or more. Like I’m saying it’s normal, even expected, for these people to live past 100. These places exist.

And they’re called, “Blue Zones.”

In 2004, researchers Gianni Pes and Michel Poulain identified Sardinia, Italy as having the highest concentration of males over the age of 100. Interesting. Well, Dan Buettner was highly interested by this finding, as well. He ascertained (quite accurately, in fact) that there must be other geographic regions comprised of people living extremely long, and remarkably healthy lives. Through his own extensive research, he was able to identify four other longevity hotspots, resulting in five regions he coined as “blue zones.”

The 5 Zones:

• Sardinia, Italy

• Okinawa, Japan

• Loma Linda, California (Seventh Day Adventists)

• Nicoya Peninsula, Costa Rica

• Ikaria, Greece

You might be wondering how it’s possible that these very different regions are all able to sustain such notably long, healthy lives.  Well, thanks to Buettner and his team, they revealed 9 lifestyle habits that were consistent between all five regions.

1. Move Naturally

Something that we, as Americans, aren’t terribly familiar with is natural movement. We know the importance of daily exercise and dedicating time to the gym, but that’s not what the longest living people do. The blue zone regions incorporate lifestyles that naturally promote movement. Instead of doing movement for the sole purpose of “working out,” and “losing weight,” blue zone communities move without thinking: gardening, walking into town, foraging the land. They don’t rely on modern conveniences to manage their house and yard work; the physical labor is just a part of their everyday routine.

2. Know Your Purpose

Sometimes, our fast-paced society can feel like a rat race with no finish line in sight. Most of us hold 9-5 jobs that don’t inspire us. We wake up, brush our teeth, go to work, going through the same motions day in and day out. We hope there’s more to life than this, but those living in the blue zones actually believe it. Each day they wake up knowing why they woke up. They are content knowing that their life is meaningful, and that simple acknowledgement can add up to 7 years of extra life expectancy.

3. Down Shift

Unrealistic expectations, feelings of perfectionism, and overall sense of competition leads us to feeling extremely stressed. Keeping-up-with-the-Joneses isn’t a part of life for the blue zones. Sure, they experience stress just like any other human being, but they’ve integrated stress-management techniques into their way of life. Adventists pray, Ikarians lie down for a nap, and Sardinians, well, they choose to wind down with a happy hour.

4. 80% Rule

The Okinawans say a 2,500 year old Confucian mantra: “hara hachi bu,” before meals. It’s said to remind them to stop eating when their stomachs feel 80% full. In America, portion sizes can get a little out of whack. Restaurants typically serve far more than is necessary, and yet we feel we must finish our plates. Choosing to be more mindful during our meals will help us determine when we are 80% full. Not to mention, people in the blue zones reserve lunch as their biggest meal, giving their bodies the most amount of time to properly use that fuel and digest completely.

5. Plant Slant

Plant-based sources of protein are key components to most centenarian diets. Beans, tofu, and lentils, galore! Meat is rarely eaten (around only 5 times a month), it’s typically pork, with a serving no larger than a deck of cards. So if you’re looking to break 100, maybe play around with a few bean-centered recipes. 

6. Wine at 5

For those that may not have been on board, I’m hoping this point may sway you. All people in the blue zones (with the exception of Adventists), drink alcohol regularly and moderately. This means they enjoy 1-2 glasses a day, preferably with friends and/or food. So keep scheduling those happy hours, because they just might be adding years to your life.

7. Belong

Dan Buettner interviewed 263 centenarians, and all but five said they belonged to some type faith-based community. According to the research, attending at least 4 faith-based services a month can increase your life expectancy 4-14 years. Also, keep in mind denomination does not matter here. A faith-based service is dependent on the individual. For me, it may be a yoga class, for you, it may be a Catholic mass. It all leads to that overall sense of belonging.

8. Loved Ones First

Centenarians are known for putting their family first. The most obvious way they do this is by staying close to aging parents and grandparents, whether that’s a nearby neighborhood or having them stay in their actual home. They also commit to life partners (shown to add up to 3 years to life expectancy) and invest in their children with quality time and unconditional love. With this type of family dynamic, the cycle will continue. Having raised your child in a loving, family-oriented household will often lead them to live the same way – having you stay with them as you age. Sounds quite nice, doesn’t it?

9. Right Tribe

Those living in the blue zones unanimously agree that they either chose, or were born into, social circles that supported and promoted their healthy lifestyle. While happiness is contagious, research also shows the infectious qualities of obesity, smoking, and loneliness. Surround yourself with social networks that empower, inspire, and motivate you to live your healthiest and longest life.

So what does a qualitarian have to do with blue zones?

You’ve learned the nine lifestyle factors contributing to longer, healthier lives, but the next step is taking action and making changes in your own life.

Qualitarians choose what goes into their bodies.

This doesn’t just apply to our food (though we’ve seen how beans and wine make for a great pairing), but to our thoughts, as well. Choose what you allow to shape your mindset.

• Will you let a coworker’s remark on your job performance affect your confidence?
• Will you let someone else’s schedule rule your day?
• Will you fall victim to the comparison trap social media has created?
• A qualitarian would not.

As a qualitarian, you have the power to choose what thoughts you start each day with:

“Today, and everyday, I wake up with a thankful heart.”
“Today, and everyday, I have a greater purpose to fulfill.”
“Today, and everyday, I choose to be present.”

• You can choose happiness, health, and gratitude.
• And, who knows, maybe then you’ll live to see 100.