Secrets of Blue Zones – How to slow the ageing process
5 geographical locations have been termed blue zones where people live longer healthier lives compared to the global average. These areas have the highest concentration of centenarians and lower rates of chronic diseases. The original five locations were identified by a researcher, Dan Buettner.
These locations are Loma Linda in California USA; Nicoya in Costa Rica; Sardinia in Italy; Ikaria in Greece and Okinawa in Japan.
There are 9 evidence based common denominators that are called the Power of 9 that were found in these communities. These factors are thought to be the key to living longer healthier lives. (Buettner and Skemp, 2016)
So, what are the 9 “secrets” to slow the ageing process?
- 1. Move naturally – moving naturally in your environment, walk as much as you can during the day and engage in activities such as gardening and household chores. Try low intensity workouts including yoga, Pilates, stretching and body weight exercises.
- 2. Purpose – Have a purpose to live and a reason you wake up every morning. The Japanese call it Ikigai. Find fulfilment. Take up a hobby or do some volunteering or charity work.
- 3. Downshift -Reduce stress, stress causes chronic inflammation, have mechanisms or tools to reduce stress levels on a daily basis; do breathing exercises, meditate, practice mindfulness. Prioritize your sleep.
- 4. 80% rule – (Hara Hachi Bu in Japanese teachings). Eat until you are 80% full, the remaining 20% is the difference between gaining and losing weight and eating this way promotes better digestion.
- 5. Plant Slant – eating a plant-based diet rich in vegetables, beans, fruits and wholegrains. Reduce or limit processed foods and sugar.
- 6. Wine @ 5 – drinking alcohol in moderation, small amounts and no binge drinking. If you don’t drink alcohol however, you don’t need to start!
- 7. Belong – having a sense of belonging. Research showed that faith-based communities have a longer life expectancy.
- 8. Loved ones first – prioritising family and caring for them when needed. Keep good relationships with parents, children and grandchildren.
- 9. Right tribe – having social circles that support healthy behaviours.
So, can you create your own blue zones and incorporate this into modern lifestyle?
At LGP, we’re redefining what it means to age well. With our exclusive services and world-class care, we provide a clear path to a healthier, more vibrant future. Contact us today to start your journey toward optimal longevity.
Longevity
By Dr Angela
Rai MBBS, BSc, MRCGP, DCH, DRCOG, Dip Cardiology
What is Longevity?
What is Longevity?Recently there has been a huge surge of interest in “Longevity” . Longevity Is not only about living longer but also how we extend the healthy period of our lives and delay or minimise the development of chronic diseases and disability. Essentially,...
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