Page 49 - Tracy Anderson Magazine | Spring 2021 Issue

where the majority of residents work on a farm, so these becomes a social opportunity that amplifies their health
people spend most of their days on their feet. It’s no wonder and well-being.
that Sardinia has the highest concentration of centenarian
men. Some other ways that residents in the Blue Zones stay 5. Sense of purpose
active are gardening, climbing mountains or stairs, walking, Whether it’s a job, a hobby, or an activity, these long-liv-
cooking, and cleaning. ing people have something fulfilling and meaningful that
gets them out of bed in the morning. They prioritize expe-
This constant movement prevents a sedentary lifestyle, riences that bring them joy. A 2016 study on Blue Zones in
which is associated with chronic diseases. Those who get the American Journal of Lifestyle Medicine found that having a
the recommended amount of exercise every day have a 20 sense of purpose adds seven years to your life.
percent lower risk of death, according to a 2015 study in
JAMA Internal Medicine. 6. Stress management
No one is immune to stress, but centenarians who live
Most of this steady movement is done outdoors in the sun- in Blue Zones respond to stress in a sustainable way. For
shine, and soaking up vitamin D is correlated with a re- example, residents of Okinawa, Japan, practice a medi-
duced risk of depression, heart disease, and diabetes. tative form of exercise called tai chi, and the longest-liv-
ing women reside on these Japanese islands. Some other
2. Plant-based meals ways that these individuals manage their stress levels are
Centenarians in the Blue Zones follow a 95 percent plant- praying, napping, meditating, socializing, and attending
based diet. They rely on fruits, vegetables, beans, legumes, a happy hour.
fish, whole grains, nuts, and seeds for fuel, which is a diet
full of fiber, vitamins, and minerals. The British Medical As- Because stress leads to chronic inflammation and chronic
sociation found that diets rich in plants are associated with diseases, those who live in Blue Zones are more likely to
lower rates of cancer and heart disease. Residents of Ikaria, live longer without stress consuming their lives.
Greece, eat a Mediterranean diet, and they have the lowest 7. Faith-based communities
rates of dementia and mortality in the world, according to
100 YEARS TO LIVE National Geographic. Blue Zones are typically religious communities that believe
in a higher power and practice their faith. Regardless of the
Individuals in Blue Zones also limit their intake of animal
products to about five times per month. Limiting meat con- type of religion, attending a faith-based service once a week
adds anywhere from four to 14 years to your life. Those
Lessons we can learn from centenarians. sumption decreases your risk of death from heart disease or who belong to communities of faith tend to feel more social
cancer, according to a 2016 study in JAMA Internal Medicine. support and less depressed, based on a 2016 study in JAMA
Those who live in Sardinia follow a low-protein diet, and Internal Medicine.
they demonstrate lower rates of diabetes, cancer, and pre-
mature death. 8. Tight-knit families
So many of us are on the hunt to unlock the fountain of Greece; and Okinawa, Japan, were the areas with the larg- Family is everything to centenarians in the Blue Zone re-
youth and the secret to a life of health and happiness. There est population of centenarians. 3. Mindful eating gions. A single household usually consists of parents, chil-
are numerous beauty, skincare, and clothing products on Not only do centenarians in Blue Zones eat good-quality dren, and grandparents, so these long-living individuals sur-
the market that promise youth and vitality, but there’s The centenarians who live in these regions are a prime ex- food, but they also eat their meals in a slow and mindful round themselves with loved ones. People from these areas
nothing as effective at slowing down the aging process as ample of aging successfully and healthily without age-re- way that guarantees satisfaction. They eat until they feel 80 usually get married and have children, which fills their lives
the habits that we practice on a daily basis. lated diseases afflicting them because they follow physical, percent full, so they listen to their body’s cues until they with love, joy, empathy, and meaningful relationships.
mental, social, and spiritual practices that boost their vital- feel satisfied, not overly stuffed. This way of eating prevents
Although genetics is a piece of the puzzle, lifestyle has a ity. weight gain, which leads to chronic diseases. In a 2017 study 9. Healthy social circles
greater impact on the quality and length of your life. The in Nature Communications, eating 30 percent fewer calories Although personal habits are more important than geo-
Danish twin study published in Human Genetics found that Getting older is inevitable, but what if we could prolong than normal is linked to longevity. graphical regions when determining your lifespan, cente-
determining a person’s lifespan is 20 percent genetics and our lives and live past 100 years old? By following the life- narians live in communities of people who practice healthy
80 percent lifestyle. So longevity lies in your own hands. style practices of centenarians, we could enhance our life 4. Moderate drinking behaviors. A 2007 study in the New England Journal of
satisfaction, well-being, and longevity. Here are nine com- In addition to moderate calorie consumption, these indi- Medicine discovered that smoking, obesity, happiness, and
Take the Blue Zones, for example. These five geograph- monalities of centenarians who live in the Blue Zones. viduals drink a slight amount of alcohol on a regular basis. loneliness are contagious, so the Blue Zone communities
ical areas around the world have the highest percentage They don’t deprive themselves, but they don’t binge-drink, reinforce one another’s behaviors.
of individuals who live more than 100 years while exhib- 1. Natural movement so their approach is balanced. Drinking moderately is cor-
iting low rates of chronic diseases, such as diabetes, obe- Individuals who live in the Blue Zones make natural, related with lower blood pressure, blood sugar, cholester- From nourishing their bodies with plants to staying consis-
sity, and cancer. After spending a decade researching the low-intensity, and consistent movement a part of their ev- Joey Kyber, courtesy pexels.com ol, and mortality, and better quality sleep, based on a 2015 tently active to spending time with loved ones, centenarians
world’s oldest and healthiest people, author and National eryday lives without adding pressure, force, or anxiety. study in the American Journal of Hypertension. follow healthy habits that you too can replicate for a health-
Geographic explorer Dan Buettner found that Loma Lin- ier, happier, and longer life. ■
da, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, For instance, Sardinia is a mountainous island in Italy Blue Zone residents typically enjoy one or two glasses of
antioxidant-rich red wine with friends and family, so it

46