The secret of the Blue Zone residents: what is it and what habits prolong life there
"Blue zones" are regions where life expectancy is the longest and fewer cases of chronic diseases are recorded. Five regions of the world are called such zones: Okinawa Prefecture, Japan; Oglastra Province, Sardinia, Italy; Nicoya Peninsula, Costa Rica; Ikaria Island, Greece; and Loma Linda, California.
OBOZ.UA took a closer look at this topic. Residents of these regions adhere to a healthy diet, which is called the "Mediterranean diet", are engaged in spiritual practices, housekeeping and do not stress.
But it is not necessary to live in these places to have good physical and spiritual health. You can create your own "blue zone" if you take good care of yourself.
Food is one of the most important factors in good health. You need to consume enough vegetables, fruits, meat, and herbs to saturate your body with nutrients. Also, don't forget about healthy fats, which must be in everyone's diet.
For example, on the island of Okinawa in Japan, people regularly consume fatty fish (salmon) and olive oil, which contain omega-3, which promotes brain health and slows down cognitive decline.
Avocados, nuts, and various fruits prevent fatigue, increase vitality, and fill the body with energy.
Green tea is a powerful anti-stress drink that contains amino acids that trigger the production of dopamine and serotonin (the hormones of happiness).
Black tea is also healthy, but it should be drunk in its purest form and without milk, sugar, or sweeteners. It helps lower cholesterol levels, which reduces the risk of heart disease.
Exercising in the morning is a mandatory ritual to "wake up" all the muscles and set yourself up for a productive day. But it's also important to move around during the day, and it doesn't have to be a gym session.
It is enough to walk up and down the stairs, take a walk, and try not to sit in one place in the same position for a long time. Intense movement increases the body's oxygen uptake and prevents clogging of the heart arteries.
Good sleep is the key to well-being. Quality sleep restores brain cells, skin, and strengthens the immune, respiratory, endocrine, and central nervous systems.
If you didn't get enough sleep at night, take 20 minutes to take a nap during the day, but no later than 3 pm. Because then sleep will not bring any benefit. Try to go to bed and get up at the same time and don't use gadgets before bed.
Pleasant communication makes you feel better and improves your mood. Find a hobby and do something you enjoy. Communicate with people who are interesting to spend time with, go for a walk together in the evening, or do something together. The more positive emotions you experience, the better your brain will work.
Earlier, OBOZ.UA published the top 5 reasons why traveling is good for health and how it affects our emotional state.