The Blue Zone lifestyle isn’t a new discovery.
But the diet, which is embraced by the world’s longest-lived people, is enjoying renewed interest in America for several reasons.
For one, it’s January and tradition dictates we repent for all the joy we experienced in December and that contrition begins with an overhaul of our eating habits.
Secondly, who isn’t disturbed by what seems like a barrage of revelations about how horrible the American diet is on a human body.
Dan Buettner, a National Geographic explorer and journalist, first coined the term “Blue Zone” in 2004 while investigating longevity in Japan.
You can read more about it at www.bluezones.com.
According to the site, Buettner noticed nine lifestyle similarities among the people who live in Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; Sardinia, Italy; and Loma Linda, California.
They move naturally. Their days are dotted with work in the garden, the yard or the house as opposed to a timed workout in a gym.
They have purpose, a reason to get up in the morning.
They relieve stress through prayer, napping, remembering ancestors and even happy hour.
They abide by the 80% rule, which means they stop eating when their stomachs are almost full. They also eat their smallest meal in the late afternoon or early evening and don’t eat the rest of the day.
Beans and plant-based foods are the cornerstone of their diets. Meat is eaten sparingly, on average five times a month.
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Alcohol intake is moderate, if at all, and usually enjoyed with company.
Most belong to a faith-based community.
They put family first, keeping aging parents and grandparents close.
They have strong social networks.
With the help of scientists, Buettner has linked the Blue Zone lifestyle to better health and longer lifespans than experienced in most of the world. He has published many books, articles and recipes on the subject.
Karen Wick, of Naperville, first read about the Blue Zone movement 15 years ago. The health coach and personal trainer for Endeavor Health Fitness Center in Woodridge, which is part of Edward-Elmhurst Health, said, “It’s rotating back into our mindset. But the focus now seems to be on improving quality of life as we get older.”
And that’s precisely why Wick likes it.
“I work with a lot of people over 60 and, I’m telling you, you can still get stronger, you can still get healthier, regardless of your age,” she said.
For her 63rd birthday last year, Wick ran a 63-mile ultra-race through the forest.
Granted, most middle-agers wouldn’t be able to touch that but, Wick says, there are plenty of ways to incorporate the simple eating and exercise habits of people who live in the Blue Zones.
“Keep it simple,” she said. “Blue Zone eating is not complicated eating.”
She suggests starting with one meal in which all of the components are single, uncomplicated foods, such as plain rice, perhaps with plain vegetables or fruit, and simply prepared fish.
Move away from processed foods and fast foods, she said. Enjoy more meatless meals.
“Start to change your tastes so you’re not craving salt, sugar and fat all the time,” she said.
“It is the job of some scientists to engineer food so we can’t stop eating it. Look at potatoes versus potato chips. You can eat three bags of potato chips, but you’re not going to eat three potatoes,” she said. “There are ingredients in processed foods that keep you wanting more.”
Eating processed foods, Wick said, can cause inflammation, high blood pressure, high blood sugar and high cholesterol. “And then you don’t feel good and because you don’t feel good, you’re not going to move as much. It’s a vicious cycle.”
People who live in Blue Zones, Wick said, don’t have the diabetes and dementia, to name a few maladies that many America have.
And, yes, she added, it is possible to become addicted to good food. “As you get away from salt, sugar and bad fats, your tastebuds change. People start craving salads and vegetables. People laugh but it’s true.”
Exercising naturally can be a challenge in a society that is driven by automobile travel and conveniences.
Because we’re not task driven, Wick said, we need to exercise intentionally, dividing our workouts into cardio, strength training and stretching.
Cardio, she said, benefits your heart and mind. Strength training helps with mobility, posture and bone strength. Stretching enables you to maintain mobility as you get older, she said.
“When you stop moving, everything slows down,” Wick said.
Lastly, Wick said, remember, “It’s never too late to start. There are so many simple things you can do regardless of your age. Get a chair and do 15 stand and sits, for example. Do push-ups off a wall.”
In addition to more years, the Blue Zone lifestyle can help you reap more joy, Wick said.
“Try to surround yourself with people who have similar goals, who want to be more healthful,” she said. “That’s why the gym can be a community. People hold you accountable.”
And they can help cheer you on.
“I have a guy who’s 81 and just learned how to swim. He’s fired up and looser,” she said. He’s an inspiration to others, too.
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Donna Vickroy is an award-winning reporter, editor and columnist who worked for the Daily Southtown for 38 years.