Health is just as much a community concern as a personal one, and this is reflected nowhere better than on the national level. Some countries are healthier than others, with lower rates of disease, longer average lifespans, and better qualities of life. In his book “The Blue Zones: Nine Lessons for Living Longer,” Dan Buettner reveals some powerful health habits that these countries have in common.
1. Exercise regularly
People in Blue Zones tend to incorporate physical activity into their daily lives, but rather than setting aside an hour for running on the treadmill, they simply make better choices, like swapping their car commute for a bicycle ride. They also enjoy hobbies that keep them moving, like hiking, gardening and kayaking. It doesn’t have to be strenuous, as long as it’s regular.
2. Find ways to relieve stress
Everyone copes with stress differently, so be intentional about finding the things that work for you. Maybe it’s a yoga class, reading a book, or getting coffee with a friend. Whatever it is, set time aside for it throughout your week.
3. Eat healthy, plant-based diets
Most people in Blue Zones don’t skimp on servings of vegetables. Most of their diets revolve around veggies, whole grains, and beans, rather than animal products.
4. Live with purpose
Few things are better for your mental health than waking up each day feeling like it’s good to be alive. Set goals for yourself, even if they’re small goals, and make a decision to stay positive even in the face of negativity.
5. Practice moderation
Try to value the quality of something over the quantity. A delicious meal shouldn’t have to leave you stuffed, and you don’t need dessert every day. You’ll be healthier and happier if you can learn to be content with less.
6. Stay busy
Boredom can lead to a whole host of negative behaviours, whether it’s wasting an afternoon in front of the TV, turning to comfort food, or feeling depressed. Invest your time into jobs, hobbies, and relationships that leave you feeling fulfilled.
7. Get sufficient vitamin D
This certainly doesn’t mean spending hours baking in the sun, since that comes with health problems of its own, but vitamin D is necessary for boosting immunity and preventing disease. Eat foods that contain it, take supplements, or go in the sun for short periods of time.
8. Kick bad habits
Vices like smoking, excessive drinking, and staying up too late can all age you prematurely. The sooner you ditch them, the better off you’ll be.
9. Nap
A 30 minute nap a few times a week can relieve stress and reduce the risk of heart disease, so don’t feel guilty about lying down to rest your eyes now and then. Of course, this shouldn’t be treated as a substitute for adequate nightly sleep (aim for at least 7 hours).
Just remember, physical health goes hand in hand with mental health, so don’t neglect either one. Fill your life with good habits and positivity and you’ll be able to create your own mini Blue Zone, no matter where you live.
Are you already practicing these rituals? What else can you incorporate to live a healthier life?
Article source: Thomas Cho, Amazines.com, 08/19/2015
1. Exercise regularly
People in Blue Zones tend to incorporate physical activity into their daily lives, but rather than setting aside an hour for running on the treadmill, they simply make better choices, like swapping their car commute for a bicycle ride. They also enjoy hobbies that keep them moving, like hiking, gardening and kayaking. It doesn’t have to be strenuous, as long as it’s regular.
2. Find ways to relieve stress
Everyone copes with stress differently, so be intentional about finding the things that work for you. Maybe it’s a yoga class, reading a book, or getting coffee with a friend. Whatever it is, set time aside for it throughout your week.
3. Eat healthy, plant-based diets
Most people in Blue Zones don’t skimp on servings of vegetables. Most of their diets revolve around veggies, whole grains, and beans, rather than animal products.
4. Live with purpose
Few things are better for your mental health than waking up each day feeling like it’s good to be alive. Set goals for yourself, even if they’re small goals, and make a decision to stay positive even in the face of negativity.
5. Practice moderation
Try to value the quality of something over the quantity. A delicious meal shouldn’t have to leave you stuffed, and you don’t need dessert every day. You’ll be healthier and happier if you can learn to be content with less.
6. Stay busy
Boredom can lead to a whole host of negative behaviours, whether it’s wasting an afternoon in front of the TV, turning to comfort food, or feeling depressed. Invest your time into jobs, hobbies, and relationships that leave you feeling fulfilled.
7. Get sufficient vitamin D
This certainly doesn’t mean spending hours baking in the sun, since that comes with health problems of its own, but vitamin D is necessary for boosting immunity and preventing disease. Eat foods that contain it, take supplements, or go in the sun for short periods of time.
8. Kick bad habits
Vices like smoking, excessive drinking, and staying up too late can all age you prematurely. The sooner you ditch them, the better off you’ll be.
9. Nap
A 30 minute nap a few times a week can relieve stress and reduce the risk of heart disease, so don’t feel guilty about lying down to rest your eyes now and then. Of course, this shouldn’t be treated as a substitute for adequate nightly sleep (aim for at least 7 hours).
Just remember, physical health goes hand in hand with mental health, so don’t neglect either one. Fill your life with good habits and positivity and you’ll be able to create your own mini Blue Zone, no matter where you live.
Are you already practicing these rituals? What else can you incorporate to live a healthier life?
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