Feeling Blue? Create your own Blue Zone!

Dr. Jamie HarveyTennessee Zeta

University of Tennessee ChattanoogaJuly 14, 2014

Southeast Regional Conference at Charleston, W. Va.

What do you know about the Blue Zone?

The origination is quite unique. Author Dan Buettner set out to study pockets of the world where people age well. Blue Zone became the title because researchers circled the map with a blue ink pen! Yes, you will receive a blue ink pen (for notes) before you leave this session! Compliments of my school: University of Tennessee Chattanooga!

Buettner, D., 2008,The Blue Zones, National Geographic Society.

Feeling Blue?

Five places met criteria:

Sardinia, Italy: mountainous highland of inner Italy with world’s highest concentration of male centenarians (+100)

Okinawa, Japan: Females over 70 are longest-living in the world.

Loma Linda, CA: they live 10 years longer than North American counterparts.

Nicoya Penisula: World’s lowest rate of middle age mortality, 2nd highest concentration of male centenarians.

Ikaria, Greece: not in book; Aegean Island with one of the world’s lowest rates of middle-age mortality and low dementia.

Feeling Blue?

Sardinia, Italy

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Sardinia Blue Zone lessons:

◦ Eat a lean, plant-based diet. Meat reserved for Sunday or special occasion.

◦ Put family first. Strong and healthy family lowers rates of depression, suicide and stress.

◦ Drink goat’s milk. Protects against Alzheimer’s.

Feeling Blue?

◦Sardinia Blue Zone lessons:

◦ Celebrate elders. Remember grand-parents!

◦ Take a walk

◦ Drink 1-2 glasses of red wine daily

◦ Laugh with friends: (plenty this week!!) (p. 58-59)

Feeling Blue?

Okinawa, Japan

Feeling Blue?

Okinawa: Embrace an ikigai: a What??? (p. 81)

Rely on a plant-based diet

Garden

Eat more soy

Maintain a moai (p. 83-85)

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Okinawa:

Enjoy the sun!

Stay active

Plant a medicinal garden

Have an attitude! (p. 112-115)

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Loma Linda, CA: yes! An American city!!

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Loma Linda, CA: 10 secrets! Find a sanctuary time; focus on God, family, nature

Maintain a healthy body mass index (BMI) www.cdc.gov

Get regular, moderate exercise; a daily walk

Spend time with like-minded friends: Here we are!!!

Snack on nuts

Feeling Blue?

Loma Linda:

Give something back; volunteer

Eat meat in moderation

Eat an early, light dinner

Put more plants in your diet: think color!!

Drink plenty of water; 5-6 glasses daily

(p. 158-161)

Feeling Blue?

Nicoya Peninsula, Costa Rica: 8 longevity secrets!

Feeling Blue?

Nicoya Peninsula, Costa Rica: 8 longevity secrets!

Have a plan de vida: A strong sense of Purpose

Drink hard water: high calcium content

Keep focus on family

Eat a light dinner; fewer calories

Feeling Blue?

Nicoya Peninsula, Costa Rica: 8 longevity secrets!

Maintain social networks; visit, listen, laugh!!

Keep hard a work; find the joy!

Get some sensible sun: Vitamin D

Embrace a common history; traditions

(p. 217-218)

Feeling Blue?

Ikaria, Greece

Feeling Blue?

Ikaria, Greece

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Power of nines is a culmination of nine common denominators amongst the places…

Let these work in YOUR life!!

Dedicate yourself to a new practice, a habit could be formed…… (p. 221)

Feeling Blue?

1. Get moving! Inconvenience yourself occasionally; rid as many remotes as possible!

Have fun; keep moving; walk, make activity a date

Garden; try yoga

p. 225-227

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2. 80% rule: serve the food then store (put it away!)

Make food look bigger: add tomato, lettuce, onion

Use small plates/glassesMake snacking a challenge; hide the

candy!Buy smaller packages; watch number

of servings

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80% rule: Eat more slowly

Focus on food; be mindful

Have a seat; eat purposefully

Eat earlyp. 231-234

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3. More plants in your diet

4-6 vegetables A DAY! Limit intake of meat

Showcase fruits and vegetables: COLOR!

Don’t forget the beans and nuts; Stock-up at home, office…

p. 238-239

Feeling Blue?

4. A glass of wine daily (Sardinians)

Buy a case of dark red wine

Treat yourself to “Happy Hour”; friends

Take it easy; one-two servings daily; do not over-do!

p. 240

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5. Realize your purpose

Create your mission statement; why do you get up each morning??? What is (are) your passion (s)??

Find a partner; communicate, help you assess your plans and successes

Learn something new……language, instrument, sport

p. 243

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6. Find a quiet place/space

Reduce noise; turn off devices

Be early; slow down and focus

Meditate; regular schedule; meditate individually or collectively with others in fellowship

p.247-248

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7. Spiritual dimension

Be more involved; belong

Explore a new tradition; if you are not in a congregation; join with others

Just go…..sing hymns, pray, volunteer

p. 251-252

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8. Create your family’s Blue ZoneGet closer; one room where family can gather daily

Establish rituals; one family meal/day; celebrate events!!

Create a family shrine; pictures of deceased loved ones; display remembrances

Put family first; play with your children, nurture your marriage, honor your parents p. 254-255

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9. Build an inner circle

Identify your inner circle; the BZ people in your life!!

Be likable; less stress and live purposefully

Create time together; build strong friendships; invest in the occasions with others…

p. 257-258

Feeling Blue?

Here is your test. This is the beginning of YOUR Blue Zone (BZ)

After hearing and seeing information of locations (No, you are not going to pull-up stakes and move to the new country!), which Strategy could You first consider changing.

Choose the one of the 9 strategies then one of the tips within.

Rank your first 2. Dedicate yourself to incorporate this in your fun life!! Good luck!

Feeling Blue?

Questions???

Any feedback: Jamie HarveyJamie-Harvey@utc.edu

Enjoy your better life! You are worth the effort!!

Feeling Blue?