The Blue Zones engage in regular, low-intensity physical activity. These activities are often part of their daily work routine. Male centenarians in Sardinia worked most of their lives as shepherds. This profession involves miles of hiking every day. Okinawans garden for hours each day and grow their food. Adventists like to take nature walks.
2. Blue Zones Diet
The diet in the Blue Zones is, for the most part, plant-based. Some of these Blue Zones rarely have meat. At most, they eat meat once a week or on special occasions.
Traditional Sardinians, Nicoyans, and Okinawans ate what they produced in their gardens. All Blue Zones eat a primary starch-based diet. In Okinawa, 69% of their calories came from sweet potatoes.
Sardinian shepherds take semolina flatbread into the fields with them. Nicoyans eat corn tortillas at every meal. And whole grain is part of the Adventist diet.
3. Limit Calories
One of Japanese centenarians secrets include eating until they are 80% full. They call this “Hara hachi bu.” Their average daily caloric intake is only about 1,900 calories. Sardinians ate a similar lean diet of around 2,000 calories a day. Americans eat more calories compared to Okinawans. Vegetables have much fewer calories in volume than animal products. A gram of fat contains 9 calories and vegetables hold 4 calories per gram.
4. Drink Wine
In Sardinia, they drink a glass of dark red wine with each meal and whenever friends meet. Their local red wine has higher concentrations of polyphenols.Drinking red wine may lead to lower rates of heart disease. Wine does appear to reduce stress and the damaging effects of chronic inflammation.