top of page

8 Habits to adopt from the Blue Zones



People in the so-called 'Blue Zones' — a term coined by National Geographic Fellow and journalist Dan Buettner — are renowned for their exceptional longevity and remarkably low rates of chronic diseases. These regions, which include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA), have become the focus of extensive research to unveil the secrets to a long and healthy life. 


Unsurprisingly, a significant part of these secrets lies in their dietary habits. Let's explore how to eat like a Blue Zoner.


1. Favor Plant-Based Foods

Blue Zone inhabitants primarily consume plant-based diets rich in vegetables, fruits, whole grains, and legumes. In Okinawa, sweet potatoes comprise a significant part of the diet. In Sardinia and Ikaria, beans, lentils, and chickpeas are staple foods. These foods are high in fiber, antioxidants, and essential nutrients, all contributing to overall health and longevity.


2. Limit Meat Consumption

Most Blue Zoners aren't strictly vegetarian but consume meat sparingly, viewing it more as a celebratory food or a side dish rather than the main focus of their meals. On average, Blue Zone diets incorporate meat—mostly lean, organic, or free-range—only a handful of times per month.



3. Incorporate Healthy Fats

The Blue Zone diets are rich in healthy fats, particularly monounsaturated fats, from sources like olive oil, avocados, and nuts. For instance, the traditional Greek diet, as followed in Ikaria, is rich in olive oil, a vital component of the Mediterranean diet known for its heart-health benefits.






4. Eat a Variety of Fruits and Vegetables

Residents of Blue Zones consume a wide variety of locally grown and seasonal fruits and vegetables. These foods contain different antioxidants and nutrients that boost the immune system and protect against chronic illnesses.




5. Moderate Caloric Intake

Okinawans practice a Confucian teaching called 'Hara Hachi Bu,' which advises eating until you're 80% full. This practice effectively helps control caloric intake and supports a healthy weight.




6. Keep Hydrated with Water and Tea

Blue Zoners mostly drink water, herbal tea, and sometimes coffee. Sardinians and Ikarians also consume moderate amounts of red wine. However, they tend to avoid sugary drinks and limit alcohol intake.






7. Include Fermented Foods

Many Blue Zone diets include fermented foods, like miso and tofu in Okinawa, sourdough bread in Sardinia, and yogurt in Ikaria. These foods are rich in probiotics that promote a healthy gut microbiome, linked to everything from improved digestion to better immune function and mental health.



8. Keep Portions in Check

Not only do Blue Zoners eat wholesome foods, but they also pay attention to portion sizes. Instead of large plates, smaller plates and bowls are standard, which naturally limits portion sizes and helps prevent overeating.




The secrets of the Blue Zone diets aren't really secrets at all. They boil down to principles many of us know but find hard to practice: eat more plants, limit meat and processed foods, stay hydrated, and keep an eye on portion sizes. By adopting these principles and combining them with regular physical activity, strong social connections, and a sense of purpose—all common characteristics of Blue Zone inhabitants—you, too, can embrace the path to a longer, healthier life. 


Enjoy this last minute summer treat: Watermelon Salad


I have just the thing you need to start balancing your life.

Now is the time to balance your life! Let's discover how well-balanced your life is in as little as two minutes. Our free Life Balance Test will reveal your source of stress and provide recommendations to create a life of balance, growth, and purpose in a few short questions. Let's take a look at your Fitness; Finances, Family Life Balance; Field (Career); Faith, and Friends.

Discover Now: Free Assessment


"Remember - Food As Medicine" is how I teach my clients to begin their journey in healing!

Here are a few tips from my YouTube channel: Click Here.



Join the Aging Well for Longevity Community; many new things will enlighten your new year with healthy ideas to stay well. Topics include; 10 Surprising Ingredient Swaps for Healthier Cooking;

The Art of Reinventing Leftovers; The Ultimate Meal Planning Guide; The 5 Habits of Healthy People. You will also have the experience of learning informative wellness information and discussions, including body, mind, and spirit, to ensure you and your family have a healthy life.


If you need support with any of these issues, please get in touch with me:

www.symplicitywellness.com or book a free call HERE:



Recent Posts

See All

Comentarios


bottom of page