Blue zone is a term used to refer to the geographic areas occupied by some of the oldest people in the world. The term was used for the first time by Dan Buettner while researching some of the areas inhabited by individuals who live very long lives. They are referred to as bleu zones because while looking for these areas, Dan Buettner and those with him marked them using blue circles on the map. There are five blue zones, as identified by Buettner. These are Icaria, located in Greece, Ogliastra in Italy, Okinawa found in Japan, Nicoya Penisula, and members of SDA in California. People living in blue zones mainly consume whole plant foods and are physically active. Approximately 95 percent of their diet comprised of food from plant sources. Even though the majority is not strictly vegetarians, meat is consumed a few times.
With the right lifestyle, experts say, chances are that you may live up to a decade longer. Not only is it possible to have longevity in your life, but you can also learn some ways to improve the quality of your life. People living in Icaria in Greece consume foods rich in vegetables, olive oil, and they also consume red wine. This is the same case with those living in a blue zone in Italy known as Ogliastra, where most people work in farms and consume red wine too. Individuals living in Okinawa, a blue zone in Japan, consume soy foods. They are also known for practicing some form of mediation known as tai chi. Those living in the Nicoya Peninsula consume foods such as beans, and they, in most cases, do physical work even in old age. The SDA’s are mainly vegetarians.
Delegate your assignment to our experts and they will do the rest.
Based on the diet consumed in the blue zones, I could enhance my health promotion interventions by adding more vegetables in my diet and ensuring that I am physically active daily. Vegetables are a major source of fiber and various vitamins essential for general health. It recommended consuming approximately five vegetable servings or more every day. The vegetable servings can help minimize the risk of developing heart disease as well as other conditions such as cancer, among others. Therefore, to ensure that I maintain my current healthy weight, I would ensure that I consume six vegetable servings every day by all means. In addition, legumes such as beans and lentils would be included in my diet. Existing evidence shows that consuming legumes is linked to reduced mortality ( Schiff, 2016) . Whole grains, as consumed by people living in blue zones, contribute to longevity. They are high in fiber, and high consumption can help reduce blood pressure as well as heart disease and various types of cancer. Therefore, I would ensure that whole grains are part of every major meal consumed every day. Reducing meat intake would also is important in reducing the risk of heart disease. To ensure that the risk of heart disease is reduced, meat would be consumed four times a month. People living in the blue zones consume meat no more than five times a month.
People living in blue zones are physically active. Physical activity is an essential part of a healthy lifestyle. As previously indicated Buettner observed that people in blue zones are physically active as most of them work on farms or engage in other exercises. Therefore, instead of having a sedentary lifestyle, I would inconvenience myself by making things a little bit tough for me. For example, instead of taking the lift, I would climb the stairs as this would contribute to an active lifestyle. Incorporating other activities such as mowing the lawn, walking to the store, and doing some simple strength training exercises in the house would help in maintain my current weight and ensure physical fitness. Also, I would identify the physical activities that I like doing, and instead of doing exercise because I have to, I develop an active lifestyle. Many benefits can be reaped from physical activity.
Physical activity improves general wellbeing and reduces the risk of conditions such as diabetes and cardiovascular diseases, among others (Hopper et al., 2008). The benefits are both short and long term. Other benefits include reduced risk for her attack and stroke, improved weight management, healthy cholesterol levels, normal blood pressure, reduced risk for osteoporosis, and more energy, among others. Considering all these benefits that reduce the risk for disease hence a longer and quality life, I would also consider enrolling for the gym. This would be done just to ensure that physical fitness is maintained and that I have a healthy weight. Making a physical activity part of daily life would significantly contribute to longevity. Present guidelines on physical activity propose a vigorous or moderate physical activity for
Fasting was also observed in the blue zones and limited calorie intake. Consuming fewer calories in the long term can contribute to a longer and healthier life. Studies propose that eating slowly leads to the consumption of fewer calories because one feels full, resulting in eating less food. Also, fasting is beneficial to health. Some studies show that fasting such as the one conducted for religious purposes helps reduce blood cholesterol levels and results in a reduced body mass index. The recommended physical activity level can reduce the risk of death by approximately twenty percent. Vigorous physical activity is linked to a lower risk of dying compared to moderate exercise. Buettner also observed that people in blue zones get adequate sleep. In addition to having adequate physical activity, enough sleep was identified as an important factor in longevity and living a quality life. Besides a night’s sleep, they also take naps during the day. Less or too much sleep is associated with an increased risk of death because of conditions such as stroke. Seven hours is usually considered the optimal duration that one should sleep. People in blue zones do not sleep or wake up because of established sleeping or waking hours. They sleep until the body is satisfied with sleep. Although naps during the day can be beneficial, they should not exceed thirty minutes. Having an adequate sleep is an important component that would be included in my lifestyle. I would ensure that I sleep for approximately six hours at most.
Health promotion interventions in the neuro/stroke unit can be enhanced by helping patients identify the activities they like doing to improve their physical activity levels. Going to the gym or having a morning jog may not be the ideal choice for everyone. In addition, doing exercise for the sake of doing it with no interest may not become a lifestyle. Therefore, it would be important to help patients identify the physical activities they like doing, whether at home or in other places, to ensure that they live an active lifestyle. Also, teaching them techniques such as eating slowly is important. It would help consume fewer calories would be essential in ensuring that they consume fewer calories hence have a healthy weight, which is essential in the prevention of stroke (De Lorgeril et al., 2011) . Consumption of vegetables and fruits in high amounts should also be encouraged (De Lorgeril & Salen, 2004) . Finally, including information on the importance of adequate sleep is important as the benefits of enough sleep are related to cardiovascular health. Patients should be encouraged to ensure that they sleep adequately.
References
De Lorgeril, M., & Salen, P. (2004). Diet and the prevention of coronary heart disease. Functional Foods, Cardiovascular Disease and Diabetes , 21-55. https://doi.org/10.1533/9781855739499.1.21
De Lorgeril, M. (2011). Dietary prevention of CHD: Insights into the Mediterranean diet. (2003). Nutrition and Heart Disease , 65-80. https://doi.org/10.1201/9780203507629-9
Hopper, C. A., Fisher, B., & Munoz, K. D. (2008). Physical activity and nutrition for health . Human Kinetics.
Schiff, W. (2016). Nutrition for healthy living updated with 2015-2020 dietary guidelines for Americans . McGraw-Hill Education.
