GREETINGS FROM ONE OF THE WORLD’S “BLUE ZONES”: Nosara, Costa Rica

A Transformational Journey to Lifelong Wellness

I feel like I have found my nirvana on earth with all my favorite activities in one place…yoga twice a day, a beautiful beach to walk every morning, healthy food, great community, adventures activities like horseback riding, ATVing, kayaking and jungle hikes. Our group of twenty-four is enjoying all that Bodhi Tree Yoga Resort has to offer and look forward to learning more about the “Blue Zones” in the world.

Blue Zones are regions in the world where people are claimed to live approximately 100 years old. The five blue zones suggested are:

Okinawa, Japan

Sardinia, Italy
Nicoya, Costa Rica
Icaria, Greece
Loma Linda, California, United States
These regions are known for their healthy lifestyle and diet, which includes plant-based foods, physical activity, and social engagement.

In 2004, Dan Buettner teamed with National Geographic, the National Institute on Aging, and the world's best longevity researchers to identify pockets around the world where people lived measurably better and longer.

“Though we in the United States live in the most prosperous country in the history of the world, we are more overweight, divided, and unhealthy than ever. Life expectancy has dropped every year for the past four years, as has overall happiness. Current life expectancy in U.S. is only 77.5 years.”

So, do not worry…be happy. ☺ Follow the life of a Blue Zoner.

MOVE NATURALLY

The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and do not have mechanical conveniences for house and yard work.

What You Can Do?

Walk/Hike daily. Set a goal of 500-1000 miles a year and keep a log of your progress. One hour a day would be a great goal of approximately 3 miles.
Yoga. Yoga can improve your flexibility, strength, mental health, and more.
Cardio training (aerobic and anaerobic)
Strength training
Swim, Bike, Dance, BOUNCE…just move!

Yoga is practiced by many who live in the Blue Zones for longevity. It is a key exercise because it focuses on strength and balance without putting too much stress on bones or joints. It also helps with weight loss and stress reduction. There are similar benefits to Tai Chi and Meditation.

What physical activity is best for healthy longevity?

The one you enjoy most, but also the one you can easily incorporate into your daily schedule and the one you can keep doing up to your hundredth birthday and beyond.

Use your muscles! Every muscle of the body needs to be worked frequently, because muscles grow and maintain or gain strength only in response to being challenged.

Bottomline on Exercise

Despite the $160 billion per year Americans spend on trying to exercise, only about a fifth of all adults get the minimum recommended about of vigorous activity (about 11 minutes a day).

That means exercise is not working for more than 200 million Americans.

RIGHT OUTLOOK

Purpose: The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy.

HOW TO FIND THE RIGHT OUTLOOK

Reduce Stress! Learn to “let go” of things that no longer serve you…regret, anger, sadness… Work less.
Find Your Purpose! What is your dharma…your life’s purpose. What brings you joy? How can you make a difference?
Volunteer or Give Back in a way that feeds your soul!

Write Your Own Joy List

Write down 20 things that bring you joy.
Now put a check mark next to those things that you do regularly.
Put an X next to the things that you do not do on a regular basis.
Which adds up more? The things that you do often or the things you do not remember doing recently.
Do what brings you joy!!!

EAT WISELY

80% Rule: “Hara hachi bu” – the Okinawan, 2500-year-old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20 percent gap between not being hungry and feeling full could be the difference between losing weight or gaining it.

Plant Slant: Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of a deck of cards.

Wine @ Five: People in the original blue zones (except Adventists in Loma Linda) drink alcohol moderately. Provided you have a healthy relationship with alcohol, you can drink up to 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food.

ELIMINATE SUGAR

It can cause weight gain
May increase your risk of heart disease
Increases your risk of type 2 diabetes
May increase your risk of cancer
May increase your risk of depression
May accelerate the skin aging process, increase cellular aging and drain your energy

BELONG

All but five of the 263 centenarians interviewed by Blue Zones researchers belonged to some faith-based community. Denomination doesn’t seem to matter. Blue Zones research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.

Finding Community… Finding “Your Tribe” is everything; it brings peace and joy into your life.

Loved Ones First: Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.) They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (they will be more likely to care for you when the time comes).

Positive Pack: The world’s longest-lived people chose–or were born into–social circles that supported healthy behaviors, Okinawans created “moais”–groups of five friends that committed to each other for life. Research from Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So, the social networks of long-lived people have favorably shaped their health behaviors.

OTHER HELFUL HEALTH TIPS FOR MIND, BODY, SPIRIT CONNECTION

Meditate and breath.
Get out in nature…often! It can reduce stress and improve mood.
Prioritize Sleep – aim for 7-9 hours to support physical and mental health.
Get massages.
Try acupuncture and chiropractic care for pain, adjustments or to just stay tuned up.
Experience Infrared Saunas for pain relief, detoxification, improved circulation, weight loss, skin health, enhanced immunity, muscle recovery and more!