Blue zone longevity is well researched in five areas of the world. Could you create a similar environment where you live? And hope to continue to a ripe old age with all your marbles and joints intact.
Blue zone people are gardeners and most of their food comes from plants; in particular legumes, dark-green leafy vegetables and whole grains. They get plenty of moderate exercise.
Family and, in general, a connectedness to the community are important to these folk.
This page was created in December, 2019.
A group of researchers have identified five areas in the world that they named blue zones, where folk regularly live to a strong, vibrant one-hundred years old. What did these people have in common, and how could you create that environment in your community?
In most of the world, roughly one person in 10,000 lives to a hundred years old; but in the blue zones ten times as many centenarians are to be found.
Interestingly, gardening is one of the features that typifies these folk in places like Sardinia and Okinawa.
Gardeners they found have regular, moderate physical activity; much of their food comes from plants and they eat plenty of legumes, and in particular broad beans.
My understanding is that it is green beans and peas they enjoy, rather than those that have been dried; fresh favas harvested straight from your garden whilst they are still young, are quite different to those that have matured and dried out. The have much higher levels of lectins than those picked and enjoyed whilst still tender.
The plant-based diet, which is low in refined carbohydrates, they found has only a moderate caloric intake. They eat whole grains, not the bread from the supermarket, white rice, or super number-one mealie meal; they are consequently not obese.
Gardeners they found are less tense too, so there are mental as well as physical benefits. They have lower levels of cortisol, the stress hormone, when compared with those who sit inside and read a book, good though that is; what a pity that they did not include a third group who were watching TV.
Join a gardening club and start buying and selling produce at farmers’ markets; many become a social gathering that give one a sense of connectedness.
Ask any gardener and they will tell you that the
first thing they want to do in the morning is walk around the backyard
and see what has happened overnight, pick a few flowers and some food
for breakfast; it gives one a reason for living. In fact, it is not distinct from what is being called forest bathing.
Family engagement, an active social circle and the empowerment of women came into the picture too. Blue zone living is not only about good food and plenty of outdoor exercise.
No smoking is obviously a common factor throughout blue zones, but some alcohol, especially unprocessed wine full of polyphenols, is not a negative.
Nuts, turmeric and soy are other nutrients they enjoy.
So, just where should we start? Dark green leafy vegetables and beans are specifically mentioned by researcher, Dan Buettner. I would recommend you begin with growing three rows of lettuce, spinach and kale. They have been well documented as contributing to our well-being; and, they are all easy, though more suited to cooler weather.
Broad beans were specifically mentioned from the legume family, perhaps because they are the richest source of vegetable protein and the dopamines that are so important for our neurological systems; gardeners have a 36 percent lower risk of getting dementia they found.
But I would mark them on the calendar for March; right now it is green beans, and the climbers are much the easiest. Witsa and limas are our favourites. Your own fruit and veg is much more tasty, freshly-picked from the garden; you are far more likely to enjoy all those colours that are so important if you can grow many of them yourself.
Longevity is like a chair that, to stay in balance, attention must be given to all four legs; better food, physical activity, mental engagement and social connection, says researcher Bradley Wilcox, and gardening can and should provide all of them.
Hippocrates, the father of medicine, put it rather neatly. Let your food be your medicine. Amen to that, and it is even more true if you can grow much of it yourself. Buy some seeds and plants, and get started with your own blue zone; and, take time to smell the roses. Relaxation is key.
Thanks to BBC Worklife for the inspiration for this blog.
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