By Anna Damsma, Lifestyle, Health & High-Performance Coach

Hi dear readers! Last week I was in my bed for a full day, I caught ‘Bali-belly’ (I washed my salad with tap water in Ubud…), anyway, so I had a full day bed and I binge-watched the 4 episodes of the Netflix series: Live to 100, Secrets of the Blue Zones.

In these extraordinary regions, people not only live longer but also enjoy healthier and more fulfilling lives. As a health and data enthusiast, the science-backed wisdom of these longevity hotspots has captured my heart and inspired me to share their invaluable insights with you. So, join me on this journey to discover the secrets of living a healthy, happy, and high-performance life!

The Power of Blue Zones

Blue Zones are remarkable places scattered around the world where people defy the odds of aging and thrive well into their golden years. Research has revealed that genetics account for just 25 percent of the factors contributing to longevity. The remaining 75 percent? That's all about lifestyle! It means that the choices we make each day can significantly impact the rate at which we age.

One of the most compelling lessons from Blue Zones is the importance of adopting healthy habits, like natural movement and a diet rich in fruits and vegetables. These regions, like the Barbagia region in Sardinia, Italy, have shown us that it's entirely possible to slow down the aging process naturally. In fact, embracing a Blue Zone lifestyle might even add a decade of quality life to your journey, making centenarians the fastest-growing age group worldwide.

Fueling Your Longevity

The food and beverages you consume play a crucial role in determining your lifespan. In Blue Zones, they prioritize hydration and embrace the heart-healthy benefits of water - just plain water, 5-6 glasses a day (no juices or diet soda’s). Additionally, red wine, which is rich in flavonoids, is associated with lower cancer and heart disease rates – making it a popular choice in these regions. Personally I’m not a fan of (daily) drinking, as there are definitely downsides, but there’s no harm in a glass of great tasting red wine and a good conversation once in a while…

And let's not forget about their low-calorie, often vegetarian or vegan diets with lots of plant based proteins, combined with the practice of mindful eating. Their main meal is either breakfast or lunch; dinner is always light.Also, stopping at 80 percent fullness helps slow down metabolism and reduces harmful oxidants in the body, contributing to a longer, healthier life.

Purpose and Family: The Glue of Longevity

Living longer isn't just about physical health; it's also about having a clear sense of purpose and strong family connections. Blue Zones emphasize the importance of a "plan de vida" or a life purpose. People in these zones continue to live with zest, staying active and engaged in their communities well into their golden years. Family, too, plays a crucial role in the longevity equation, offering support, care, and a profound sense of purpose. Prioritizing family and nurturing reciprocal relationships between generations provide love, motivation, and financial help – all of which are key factors in living a longer, healthier life.

The Power of Community and Spirituality

Being part of a supportive community is another vital ingredient in the recipe for a long and fulfilling life. Blue Zones like Okinawa and Sardinia highlight the significance of strong community bonds, which provide a sense of belonging and purpose. Spiritual beliefs and practices, whether religious or centered around communal activities that promote well-being, also play a pivotal role in fostering longevity. These shared values and rituals create a sense of community and spirituality that significantly enhances both the quality and length of life.

Stress Reduction and Physical Activity

To live longer, it's essential to incorporate stress-reducing practices and physical activity into your daily routine. In Blue Zones, stress management is achieved through humor, laughter, and sexual liberation. Natural physical activities such as walking, swimming, and hiking are seamlessly integrated into daily life, promoting not only physical but also mental well-being. Sun exposure, leading to increased vitamin D production, further contributes to better health and independence among centenarians. Cultivating a relaxed lifestyle and incorporating everyday physical activities are the cornerstone habits for a longer and healthier life.

The Takeaway: Unlocking Longevity

In conclusion, living healthily past 100 is well within our reach through the adoption of healthy physical, spiritual, and social habits. The lessons from Blue Zones teach us the importance of likability, social connections, and care networks in achieving longevity. So remember to prioritize these aspects of life to increase your chances of living a longer and fulfilling life.

Take your action today! 

So this is the part where I come in "-) Chances are, you know all this. But are you doing it? The only way to change your results, is to change your behaviour. Let's start small but strong: I challenge you to take 3 healthy habits from the chart above and incorporate them into your daily life. Share below to create committent!