Happily Ever After: A Glimpse Into the Blue Zones

I came across an interesting locale, the Blue Zones—regions in Italy, Greece, Japan, California, and Costa Rica where inhabitants live a long life and claim to be content and mentally vigorous. I am intrigued by the Blue Zones in my work as a psychologist. (Besides, at midlife age I ought to learn now how to coast blissfully into old age!) I have seen that adults and teens must cope with stressors from diverse areas of life: the pressures of good grades, the demands of a long workday, managing childcare, and navigating interpersonal relationships. Let’s face it, we want to be stress-free and joyful but then life happens and sometimes it is hard to stay strong and positive. How do we live happily ever after? Let’s focus on the Blue Zones for ways to stay happy and resilient despite adversity and life changes.

Diet, Exercise and Rest

Residents from Ikaria Island are 10 times more likely to reach age 100 compared to North American adults. Ikarian men and women have the same survival age, unlike Canada and the U.S. where women outlive men by five years. What is special about this Greek island? What do their citizens know about successful aging?

According to National Geographic journalist Dan Buettner, key behaviours of Blue Zone residents help them thrive: healthy eating, moderate drinking, and regular exercise. (Notice the operative word moderate levels of drinking, not binging or over-the-top consumption of booze!) Let’s start with Ikarian cuisine. It is replete with fish, fruit, green vegetables, and wild plants, all cooked with locally produced herbs and olive oil. A Mediterranean plant-based diet is associated with a lower incidence of cancer, cardiovascular disease, Alzheimer’s, and Parkinson’s disease. Cognitive degenerative diseases and cancer typically arise in old age, not when people are young. But we need to be smart and prevent ailments from happening in the first place by practicing healthy eating now.

There is more to this culture than its diet and common-sense drinking habits. Ikaria island is mostly a mountainous terrain, which means walking up and down steep slopes to get chores done. People there move about naturally in their environment. Some don’t drive gas-powered or electric cars, and they don't hop on trains or subways every which way. They balance physical movement with midday siestas — a short nap each day to rest the body and recharge the brain. Even if you don’t live on this gorgeous, remote island, I suggest you capitalize on the Blue Zone way of living. Try these tips:

Enhance physical activity...the blue zone way.

Source: S. Geldart

• Enhance physical activity. Walking, running, and recreation sports are forms of exercise. Whether your activity level is moderate or vigorous, the result is a stronger heart. Chemicals get released from the brain during exercise that can help you achieve a restful sleep, less joint pain, and less mental stress. Moderate-paced (brisk) walking, when done regularly, lessens anxiety and improves mood. You could start by substituting the Uber rides with a bicycle or just try traveling on foot more often. The bottom line is avoid sitting around and being sedentary.
• Embrace personal space, quiet and rest. Personal space is worth it despite how much stimulation you are accustomed to. Embracing solitude, for a bit, makes you ignore the chaos of the outside world and allows you to attend to your inner self. Find a quiet spot and a regular time each day to consider strengths and areas of need and decide what changes you wish to make to overcome problems and compensate for limitations. Try meditation, gratitude letters, and other mindfulness techniques to eliminate automatic thinking and encourage you to think and feel in the moment. Reflect on stronger emotions; learn how to gain control and begin to lower intense physiological arousal all on your own.

The Blue Zones and Feeling Close to Others

Practicing some alone time will help you self-regulate and quieten your busy life. But social connection is important too. Are there special friends you gravitate towards? Do the people in your life give you a sense of purpose or direction?

Social connectedness is valued in the Blue Zones. Researcher Maria Fastame and colleagues in Italy have discovered psychological benefits from living in the small village of Arzana, Sardinia. Their elderly folks typically live in the same home as their children and grandchildren. They report being satisfied in their relationships with family and larger contacts. They feel loved and cared for, and naturally, this makes them happy. Note that elders in this small village are valued by younger generations; because of this, they see themselves as more competent and more cognitively healthy compared to how the general population of aging adults see themselves.

In Japan, being close to others is referred to as ‘moai.’ A moai comprises a group of friends who gather in person to gossip, share personal experiences, and gain emotional support from one another. Both in Sardinia and Japan — collectivistic cultures that generally rely on immediate family and community for help, individuals who have greater social support and do more recreational activities (gardening, socializing, playing group games) also report greater well-being. What exactly contributes to their happiness? Well, I’ve said already that exercise and mental health go hand in hand. Besides, being in the company of others reduces social isolation and depression. Go ahead and create your moai and you will gain a sense of purpose and happiness.

• Boost social activities. By engaging in social activities, you will gain the opportunity to share interests and ideas. By joining social events and being in the company of friends you will feel less lonely. Being involved in group games enhances camaraderie and cooperation with others, which improves self-confidence and self-esteem.
• Stay emotionally connected. It is good to stay emotionally connected with family and significant others, even when they do not reside in the same vicinity. You will feel fortunate and grateful when you are accepted and supported by the familiar people in your life who have shown time and time again that they truly care.
• Magnify the network. By expanding your social network to co-workers, neighbours, and acquaintances, you will get many deeds accomplished. And being more productive will make you feel satisfied about achieving goals. Ask for help when you find it burdensome to finish work tasks or home chores on your own. Stress levels will go down if you can depend on others to get through emotional distress, depressed mood, and tough times.

Conclusion: Happily Ever After

Speaking of tough times, people around the globe recently muddled through a three-year pandemic. I hesitate to bring it up, but who knows if a new strain of coronavirus or some other germ altogether will send us into quarantine and supreme fear of the unknown. You could say it is not easy to sustain good eating habits, physical activity and positive mental health while dealing with a fast-paced, high-tech, changing world. But I do think these strategies will help you lead a happier life. You don’t have to be a resident of longevity hotspots to apply these approaches in everyday life. When you emphasize health and well-being during the early stages, the better your later years will be.