Nine Longevity Secrets of Blue Zones

Nicoya Peninsula, Costa Rica Ikaria,Greece

Secrets of Blue Zones9 Longevity

By Elissa Goodman

Okinawa, Japan

Someone recently asked me where I want to go on my next vacation and I told them any one of the five Blue Zones. “Blue Zones” are the five places in the world where people live the longest. They include the Nicoya Peninsula, Costa Rica; Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; and Loma Linda, California. We stand to learn so much from the locations where longevity reigns that visiting the people and learning more about their culture sounds pretty fascinating to me. We live in a society where, for the first time in many generations life-expectancy is decreasing in some areas, including South America. In some of these places this generation is expected to live shorter than their parents for the first time ever, and in some areas as much as a five year drop in life expectancy could be seen.

Learning what we can from parts of the world where longevity seems to come more natural is crucial in a world where our environment and lifestyles are more toxic than they were in previous decades. In general, we over consume, we’re lonelier than ever, our sense of community is lacking, and we are less active.

National Geographic Fellow and Best-Selling Author of The Blue Zones, Dan Buettner has done extensive research on these Blue Zones. Along with his team of researcher’s, Dan determined that the people in each of these places have nine attributes in common with each other that are associated with their impressive longevity. This group of lessons has been coined the term Power 9 and they quite possibly could be the very attributes to work on to add years (and quality!) to your life.

Natural Movement

In each of the five blue zones, people are not known for their high intensity workout programs. Instead, they live in cultures where natural movement is extremely common. Their environments encourage them to move often throughout the day without them even thinking about it. They do not have technological conveniences for yard work, so they literally get their hands dirty and tend their own gardens. They live in mostly walkable areas and choose using their body as a mode of transportation on a daily basis. The lesson for us is to get up from our desks and evaluate how we can add more movement into our lifestyle – a walk during lunch or perhaps an outdoor hobby.

Purpose

People in the longest-living areas know how important it is to live for something bigger than themselves. In Okinawa, there is a word “Ikigai” and in Nicoya there is a term “Plan de vida.” Both of these words translate to “Why I wake up in the morning.” I think so many of us have lost our sense of purpose and, clearly, that can be detrimental

Research shows that happiness, loneliness and even obesity are contagious.

to our health. Self-care, practices of gratitude and journaling can all help us to connect to our why and our purpose.

Down Shift

Dan Buettner’s term “Down Shift” refers to how the people of the Blue Zones manage stress. Each culture addresses stress uniquely, but they all do it differently than many of us. They have a means of shedding their stress, rather than plowing right through or ignoring it. Okinawans take time each day to do a sort of meditation to remember their ancestors. Ikarians prioritise naps. I cannot think of one stress reducer that the majority of us do daily, but I do love the idea of adding in 20-30 minute naps or meditations. Even soaking in the tub after a long day or having a relaxation ritual can go a long way.

80% Rule

In terms of the 80% rule, Okinawans have a mantra that is said before meals that reminds them to stop eating when they are 80% full. They know that ceasing to eat before they are completely stuffed could be the difference between staying at a healthy weight and gaining unnecessary weight. In all of the Blue Zones, people eat their smallest meal in the late afternoon or early evening and then do not eat again until the following morning.

Plant Slant

Not surprisingly, the people around the world who live the longest adhere to mostly plant-based diets. 95 to 100% of dietary intake comes from plants. Staples of the diet are whole grains, nuts, and tubers. Meat is eaten, on average, only five times per month in Blue Zones and fish about twice per week. The main part of most centenarians’ diets is beans like fava, black, soy and lentil. Eating this way is manageable for all of us. I recommend trying out plant-based in steps, first committing to eating this way for lunch, then M-F, and eventually plant-based eating can become the norm with exceptions 1-3 times per week.

More surprisingly, in these communities, moderate drinkers outlive non-drinkers, but consumption is moderate at 1 to 2 drinks per day (Sardinian Cannonau wine is best). The trick is to stick to one or two glasses of red wine a day and enjoy it with family or friends, not as a solo activity. After thinking about this, it might be the socialising part of the drinking that makes it so beneficial!

Belong

Many of the centenarians that Buettner and his team interviewed also belong to a faithbased community. It does not matter what denomination they are; it only matters that they have a relationship with a community that supports them. They also put their families first. They make sure any older family members are kept in their homes with them and they commit to one life partner. The longest living people are also part of social circles that support their healthy lifestyles. This makes sense since research shows that happiness, loneliness and even obesity are contagious.

Loved Ones First

A common theme in Blue Zone areas is an emphasis on family connection. Children spend time and care for aging parents/grandparents. Committed, long-term relationships with one partner are common. Spending time with children and grandchildren and living close by is also the norm. While this may not be an option because of distance, it is important to note the difference familial relationships make. Working to cultivate your family connection (or creating your “friends are family” group where you are) can go a long way.

Right Tribe

Social circles that support healthy behaviours are key. In each community there is a support system, meals are prepared together, time is spent together, and communities are often active together. It does in many cases still “take a village”! It can be a little more difficult in our busy lives to build up the right tribe, but if you do a little research you will find wellness events being put together all over the country. There are hiking clubs, yoga groups, and running clubs – take a little time to seek out your community and if you can’t find one, why not build one?

If you want to live as long as you can and have quality of life, take a page out of Dan Buettner’s book. Ride your bike to work when possible, instead of taking the train. Spend time journaling to determine what you want your true life’s purpose to be. Take up yoga and meditation as a means of reducing your stress levels. Try not to eat large meals for dinner and limit your snacking before bed. Move towards a plant-based diet. Become a part of a community and be sure to stay close to loved ones who have a healthy impact on you.

DON’T GET LEFT OUT IN THE COLD

Socialising is an essential part of our lives and dramatically impacts mental health. Our traditional social networks may not be as strong as we age, but the Hawthorns independent living communities strive to create the perfect social and vibrant atmosphere where it is easy to gain meaningful companionships, whether with staff members or fellow residents.

The Hawthorns in Braintree, Clevedon, Eastbourne and Northampton provide all-inclusive retirement living. The friendly community of like-minded people, and your own apartment where you can come and go as you please, is the perfect balance to make new friends whilst still living independently.

Restaurants are filled with chatter at mealtimes, where three courses are served at lunch and dinner, and a continuous supply of refreshments, fresh fruit and tasty home-baked cakes are available throughout the day for a social gathering in coffee lounges. All four Hawthorns locations are recipients of the prestigious Hospitality Assured award for first-class services.

A daily programme of activities and events keeps your mind and body active and supports you in staying healthy. Well-being Co-ordinators arrange a wide variety of stimulating and engaging social events alongside cultural and sporting pursuits daily. Weekly exercise classes include Yoga, Pilates and Tai-chi, and, of course, the salon is where pampering happens and is a much-loved part of residents’ social calendars.

“There comes a time in your life when changes in lifestyle and circumstances enforce a change of direction. I spent one-month sampling the lifestyle at The Hawthorns with little expectation that this would be my choice for the future, but I was completely converted by the end of that time.

The management and staff cannot do enough to make this a great experience – the entertainment and activities, menus, housekeeping, and maintenance all contribute to our unique retirement living. There is always a member of staff to advise or assist with absolutely anything. The surroundings, inside and out, are exceptional.

Perhaps the greatest benefits are having my independence and the freedom to live my life the way that I wish but having support and friendship at hand. So many pressures and cares have been lifted.” - Barbara Brown, the Hawthorns resident.

Call today to request a free information pack

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The Rose

of the Shires

The Hawthorns is a landmark retirement living community on the western approach to Northampton. The historic town has many places of interest to visit and a rich history, including being host to the Battle of Northampton in 1460 at the site of Delapré Abbey during the War of the Roses civil war period.

Facilities at the Hawthorns Northampton include a games room, indoor bowling, treatment room, nail bar, hair salon, cinema and gym. The sociable community has a bistro and coffee lounges for residents to meet or spend time relaxing with the daily paper, and for those looking for more structured activities, a Well-being and Activities Co-ordinator listens to resident requests and personal interests to organise classes and clubs on-site, as well as trips out on the minibus to local attractions.

Experienced General Manager, Sarah-Lou Haskins, speaks of the Hawthorns, “I am honoured to be here with our residents in what is their home. Throughout my career, I have loved meeting new people and learning about different cultures and ways of life. It is a privilege to see residents embrace new things, learn a new skill or craft, and enjoy each other’s company at the Hawthorns”.

Sarah-Lou, born and raised in Bath, Somerset, trained as a dancer and worked with choreography teams for some great British holiday parks before finding her sea legs and boarding the cruise ships of P&O, where she travelled worldwide. Following this, her career led her to the hotel and hospitality industry.

“Hospitality is my passion which reflects the Hawthorns’ customer promise”, says Sarah. “Our hospitality assured accreditation renewal reinforces our commitment and noted the exceptionally wide, thoughtful and fun range of activities available and that the culinary team offers a wide choice of freshly prepared and well-presented food’’.

Our Promise

Independence Helping you to live your life your way Lifestyle Supporting your well-being and making life fun Hospitality Treating you with courtesy and respect through excellent service Community Forming friendships in a place where you belong Reassurance Peace of mind in a safe and secure environment

Recent events at the Hawthorns include a Mamma Mia experience with the piazza transformed into the Bella Donna hotel from the Greek island of Kalokairi and live entertainment including songs by ABBA, traditional tea dance and afternoon tea, and an autumn festival with apple scrumpy, pulled pork rolls, pumpkin pie and a musical performance by a traditional folk band. Speaker Diane Simpson, a handwriting expert who has worked on high-profile criminal investigations, including that of Peter Sutcliffe, was also a much-anticipated recent guest.

For more information, visit hawthornsretirement.co.uk or call 01604 684920 to request a free information pack.

RIGHT-SIZE YOUR RETIREMENT

Live safe and well in the comfort of your own luxury studio, 1-bed or 2-bed apartment at The Hawthorns, a warm and friendly rental retirement community for the over 70s.

One simple monthly fee includes home-cooked, quality dining, housekeeping, property upkeep, and utility bills with no worry of property purchases or exit fees.

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Abbey Court

1 Heath Way, Heath Hayes, Cannock, WS11 7AD T. 01543 277358

Acacia Lodge

90A Broadway, New Moston, Manchester, M40 3WQ T. 0161 688 1890

Acacia Mews

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Acer Court

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Acer House

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Acorn Lodge

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Adelaide

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Aire View

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Albion Court

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Alder House

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Alma Court

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Amarna House

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Aran Court

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Astbury Manor

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Avalon Court

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Avery Park

231 Rockingham Road, Kettering, NN16 9JB T. 01536 851745

Avonmere

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Avon Valley

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Birchmere House

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Birchmere Mews

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Birchwood Grange

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Butlers Mews

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Bourn View

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Clare Court

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Bridge Manor

Mary Bond Court, Wombourne, Wolverhampton, South Staffordshire, WV5 8DA T. 019 029 44001

Clayton Manor

Rood Hill, Congleton, Cheshire, CW12 1YZ T. 01260 299622

Cliftonville

Cliftonville Road, Northampton, NN1 5BE T. 01604 238850

Crispin Court

385A Stone Road, Stafford, ST16 1LD T. 01785 785900

Darwin Court

Wissage Road, Lichfield, WS13 6SP T. 01543 250824

Derby Heights

Rykneld Road, Littleover, Derby, DE23 4BU T. 01332 540060

Droitwich Mews

Mulberry Tree Hill, Droitwich Spa, Worcestershire, WR9 8QS T. 01905 958716

Dukes Court

159 Northampton Road, Wellingborough, NN8 3PN T. 01933 445690

Elvy Court

200 London Road, Sittingbourne, Kent, ME10 1QA T. 01795 437449

Edenbridge Manor

Mont St Aignan Way, Edenbridge, Kent, TN8 5EG T. 01732 927469

Glenmoor House

25 Rockingham Road, Corby, Northamptonshire, NN17 1AD T. 01536 205255

Greensand House

West Avenue, Salfords, Surrey, RH1 5BA T. 01737 933011

Grove Park

100 Grove Lane, Headingley, Leeds, Yorkshire, LS6 2BG T. 01132 789612

Hampstead Court

48 Boundary Road, London, NW8 0HJ T. 020 3822 0040

Hanford Court

Bankhouse Road, Hanford, Stoke-on-Trent, ST4 8EN T. 01782 645140

Hinckley House

Tudor Road, Hinckley, Leicestershire, LE10 0EH T. 01455 639710

Hawthorns Aldridge

Erdington Road, Aldridge, West Midlands, WS9 8UH T. 01922 452087

Hempstalls Hall

Hempstalls Lane, Newcastle-under-Lyme, ST5 9NR T. 01782 349320

Highcliffe

Whitchurch Road, Witherwack, Sunderland, Tyne & Wear, SR5 5SX T. 0191 516 0606

Horse Fair

Horse Fair, Rugeley, Staffordshire, WS15 2EJ T. 01889 571980

Knowle Gate

1331 Warwick Road, Knowle, B93 9LW T. 01564 332233

Lady Jane Court

1 Monsell Drive, Leicester, LE2 8PP T. 0116 495 0010

Lavender Lodge

10 Bruntile Close, Reading Road, Farnborough, Hampshire, GU14 6P T. 01252 517569

Loxley Park Assisted Living

Loxley Road, Sheffield, S6 4TF T. 0114 2321583

Merlin Court

The Common, Marlborough, Wiltshire, SN8 1JR T. 01672 512454

Middleton Lodge

2A Middleton Avenue, Littleover, Derby, DE23 6DL T. 01332 504921

Milton Court

Tunbridge Grove, Kents Hill, Milton Keynes, MK7 6JD T. 01908 699555

Miramar

165 Reculver Road, Beltinge, Herne Bay, Kent, CT6 6PX T. 01227 374488A

Newcross

378 Prestwood Road, Wolverhampton, WV11 1RH T. 01902 866890

Pemberley

Grove Road, Basingstoke, Hampshire, RG21 3HL T. 01256 632000

Poets Mews

2 Cherry Avenue, Clevedon, Somerset, BS21 6DY T. 01275 404840

Priory Court

Priory Road, Stamford, South Lincolnshire, PE9 2EU T. 01780 766130

Rivermere

64-70 Westerham Road, Chipstead, Sevenoaks, Kent, TN13 2PZ T. 01732 748400

Rowan Court

Silverdale Road, Newcastle-under-Lyme, Staffordshire, ST5 2TA T. 01782 622144

Scholars Mews

23-34 Scholars Lane, Stratford-upon-Avon, CV37 6HE T. 01789 297589

Seagrave House

Occupation Road, Corby, Northamptonshire, NN17 1EH T. 01536 270400

South Lodge

307 London Road Leicester, LE2 3ND T. 0116 2748000

Spencer House

Cliftonville Road, Northampton, NN1 5BU T. 01604 619960

Squires Mews

488 Kettering Road, Northampton, NN3 6QP T. 01604 277001

Silvermere

Redhill Road, Cobham, Surrey, KT11 1EF T. 01932 576650

St Giles

122 Tile Cross Road, Birmingham, B33 0LT T. 0121 770 8531

Hawthorns Braintree

Meadow Park, Tortoiseshell Way, Braintree, Essex, CM7 1TD T. 01376 335500

Hawthorns Clevedon

18-21 Elton Road, Clevedon, North Somerset, BS21 7EH T. 01275 790060

Hawthorns Eastbourne

4 Carew Road, Eastbourne, East Sussex, BN21 2BF T. 01323 644111

Hawthorns Northampton

Weedon Road, Upton, Northampton NN5 4WR T. 01604 684920

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