{"id":8514,"date":"2022-03-21T12:33:15","date_gmt":"2022-03-21T12:33:15","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=8514"},"modified":"2024-06-13T15:10:12","modified_gmt":"2024-06-13T14:10:12","slug":"blue-zone-lifestyle","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/health\/blue-zone-lifestyle\/","title":{"rendered":"How To Follow The &#8216;Blue Zones&#8217; Lifestyle &#038; Live Longer"},"content":{"rendered":"<p>The healthiest people, and those most likely to live the longest, can be found in the world\u2019s so-called \u2018blue zones\u2019. Their environment, lifestyles and diets are all optimised to give them the highest life expectancies in the world. People in blue zones also have lower levels of chronic disease and obesity.<\/p>\n<p><em><strong>Related:\u00a0<a href=\"https:\/\/mensfitness.co.uk\/features\/cardio-change-cells-help-you-live-longer\/\" target=\"_blank\" rel=\"noopener\">Cardio Can Change Your Cells To Help You Live Longer<\/a><\/strong><\/em><\/p>\n<p>There are five original blue zones:<\/p>\n<ul>\n<li>Okinawa, Japan<\/li>\n<li>Ikaria, Greece<\/li>\n<li>Sardinia, Italy<\/li>\n<li>Nicoya, Costa Rica<\/li>\n<li>Loma Linda, California<\/li>\n<\/ul>\n<p>Blue zones advocate physical activity and healthy eating. The Mediterranean diet, for example, is well-established as one of the healthiest in the world. It\u2019s rich in fish, vegetables, nuts, and healthy fats like olive oil. So it\u2019s no surprise to see Greek and Italian islands in this list. And the blue zone eating method, as a whole, is very similar to the traditional Mediterranean diet.<\/p>\n<p>\u201cThe blue zone populations have a \u2018plant slant\u2019 approach to their diet, meaning their energy intake comes predominantly from whole, plant foods,\u201d explains Rosie\u00a0Martin, registered dietician at\u00a0<a href=\"https:\/\/plantbasedhealthprofessionals.com\/\" target=\"_blank\" rel=\"noopener\">Plant Based Health Professionals<\/a>.<\/p>\n<p>\u201cA plant-predominant diet provides abundant low-energy but highly nutrient-dense foods, with additional fibre and phytochemicals that protect our bodies from chronic diseases. These foods help to reduce inflammation, support our \u2018good\u2019 gut microbes, manage our weight, improve our mood, and lower the risk for tumour growth.<\/p>\n<p>\u201cA plant-predominant diet doesn\u2019t just add years to your life, it also adds healthy life to those years. Research from the Blue Zones highlights the real-life impact that a plant-predominant diet has on human health and longevity.\u201d<\/p>\n\t\t<div id=&quot;attachment_8516&quot;  class=\"c-caption aligncenter\" style=\"max-width: 845px\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-8516\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg?w=900\" alt=\"How To Follow The 'Blue Zone' Lifestyle For Health &amp; Longevity | Men's Fitness UK\" width=\"825\" height=\"550\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg?resize=300,200 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg?resize=768,512 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg?resize=900,600 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg?resize=562,375 562w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/03\/GettyImages-460819385.jpg?resize=600,400 600w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t<p class=\"c-caption__text\"><em>A plant-based breakfast in Okinawa, Japan | Photography: Getty Images<\/em><\/p>\n\t\t<\/div>\n\t\t\n<h2><strong>3 ways to follow a blue zones lifestyle<\/strong><\/h2>\n<h3>1. Eat less dairy<\/h3>\n<p>Dairy products might be packed full of vital vitamins and minerals, but they can also be problematic. It\u2019s well-established that milk and similar products can cause acne. And in a phenomenon aptly named \u2018dairy face\u2019, animal products can also cause swollen eyelids, under-eye bags, dark circles and white bumps. It\u2019s good news, then, that dairy substitutes are now just as easy to find as the real thing.<\/p>\n<p>\u201cWith 70% of the global population intolerant to cow\u2019s milk, we cannot rely on it as a source of calcium for bone health,\u201d says Rosie Martin. \u201cLuckily, we can get all the calcium we need without it. For those who can tolerate dairy, there are still benefits to choosing a plant-based milk instead. Soya milk fortified with calcium, for example, is a high-protein and low saturated fat option. It also provides extra phytoestrogens and fibre that support a healthy heart.\u201d<\/p>\n<h3>2. Limit your sugar<\/h3>\n<p>Like dairy, sugar can have an adverse effect on your skin and body. In particular, sugar breaks down collagen, the protein that keeps you fresh-faced and youthful.<\/p>\n<p>\u201cRefined sugar provides a lot of energy that is released quickly into our blood stream,\u201d explains Martin. \u201cThis causes a blood sugar spike, shortly followed by a crash as insulin causes your sugar levels to drop. These crashes are coupled with cravings for more sugar, and we are sent into a blood sugar rollercoaster throughout the day. Refined sugar is devoid of any real nutrition.<\/p>\n<p>\u201cYou can balance your energy levels by choosing to get unrefined, healthy sugars from whole foods like whole grains, fruits, vegetables and legumes. You can still get your chocolate fix, too, by including dark chocolate in small amounts \u2013\u00a0a food that is high in beneficial polyphenols.\u201d<\/p>\n<h3>3. Get some sun<\/h3>\n<p>It\u2019s probably no coincidence that all five blue zones are in warmer climates. Cold weather can affect your mood, dry out your skin and even make you feel more tired. And research shows that <a href=\"https:\/\/www.wired.co.uk\/article\/uk-vitamin-d-supplements-health\">29% of people in the UK<\/a> are deficient of vitamin D between January and March. This essential vitamin helps the body absorb calcium. When deficient, people can experience low energy levels, depression, headaches and joint pain.<\/p>\n<p>While there are some great substitutes for your vitamin D intake, such as vitamin D supplements and a <a href=\"https:\/\/www.vogue.co.uk\/beauty\/article\/how-to-beat-seasonal-affective-disorder\">light therapy SAD lamp<\/a>, nothing beats the real thing. So make the most of the improving spring weather \u2013\u00a0or use this as your excuse to spend a week in sunnier climes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wave goodbye to intermittent fasting and paleo, and hello to the blue zone lifestyle<\/p>\n","protected":false},"author":20,"featured_media":8515,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[6],"tags":[61,34],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Follow The &#039;Blue Zones&#039; Lifestyle &amp; Live Longer | Men&#039;s Fitness<\/title>\n<meta name=\"description\" content=\"Wave goodbye to intermittent fasting and paleo, and hello to the blue zones lifestyle for improved health and longevity\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/health\/blue-zone-lifestyle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Follow The &#039;Blue Zones&#039; 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