Hey. If you’re up for it, let’s have a little chat about America.
Today, I’m writing about another public health-related topic because I find the research for these posts to be a hell of a lot more fun than my day job.
I want to talk specifically about Blue Zones and the way of life in the regions where people live the longest while maintaining a high quality of life into old age. The Blue Zones are in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. These five regions share several common denominators allowing residents to live the best lives possible. So, what are these common denominators, and how and why does most of America fall short?
To answer that question, here are nine of the lifestyle fundamentals shared by those who live in the healthiest regions of the world:
Blue Zones Power 9:
1. Move naturally
2. Knowing your sense of purpose
3. Routines that shed stress
4. Feeling your fullness
5. Plant-based diets
6. Wine @5
7. A sense of belonging
8. Putting family first
9. Social circles that support healthy behaviors
These are referred to as the Power 9, and all come down to lifestyles involving movement, connection, having the right outlook, and eating wisely.
Power 9- How America Falls Short:
Now, I love America, and I don’t want anyone to think I’m shitting on this place or anything, but our culture isn’t necessarily built to set us up for success regarding these lifestyle fundamentals. For example, roughly 86% of Americans work a desk job that requires them to be sedentary for the majority of the day. The American Psychological Association reported that over a third of Americans are chronically stressed and about 38% of adults in the U.S. report overeating as a way to cope with stress. Depression affects more than 21 million U.S. adults each year. The CDC states that 90% of Americans don’t eat enough fruits and vegetables, and over half of Americans report feelings of seclusion or not belonging. Lastly, results from a study conducted by Oregon State University found that less than 3% of Americans meet all of the following pillars of a healthy lifestyle: eating a balanced diet, not smoking, maintaining a healthy weight, and getting moderate exercise.
Now, what I will say, of these lifestyle fundamentals shared by the healthiest regions, I think American culture does support putting family first and has no problem whatsoever with the idea of wine @5.
Revisiting the lifestyle fundamentals in which America falls short, let’s talk about the picture these statistics paint about our culture. We can clearly see here that many Americans are sedentary, lonely, stressed, overeating, feel they don’t belong, not nourishing themselves properly, and not engaging in a wide variety of healthy behaviors that will optimize their well-being.
So I guess the next question is, what the hell do we even do about this? In what ways can America and Americans do better? By this, I mean how can we individually make better choices for ourselves, and then how can the government work to make it easier on us? What kind of legislation and leadership is missing here?
How Can America Do Better?
Let’s look at each of the Power 9 individually.
1. Move Naturally:
First, we have “move naturally.” When considering personal choices, we need to acknowledge the benefits and importance of movement and actively choose to make that a priority most days. This could be a short walk before or after work, a quick at-home Pilates video, swimming, cycling, running, etc. Just choose an activity you love and fit it into the most convenient point in your day. By no means does this have to be extensive. Simple things like gardening, cleaning, yard work, and housework also serve as forms of natural movement. Most Americans lead busy lives, so whatever works with your schedule is good enough. So, let good enough be good enough rather than choosing to do nothing at all.
Now, how can moving naturally be made easier for us? Several changes need to be made in both the workplace and in the design of the communities and cities we live in. Workplaces need to allow more flexibility for movement. This could look like standing desks and walking pads for jobs that require you to be seated most of the day, walking meetings, outdoor workspace options, and dynamic seating. Depending on what you do for a living, this might not be an issue. For example, nurses, teachers, firefighters, servers, and retail employees are moving around a majority of their shifts.
Next, I’ll mention walkable cities. The Blue Zone environments are built in a way that prompts people to move without thinking much about it. Aside from rural communities, I believe that every place in every city or town should be safely reachable by foot, bike, or public transportation. And I say safely because walking or biking across a four-lane highway is not safe. When it comes to city planning and engineering, these things must be taken into account. Walking or biking to work are such simple ways to incorporate movement into your days without a huge time commitment. Unfortunately, most people claim there isn’t a safe route to bike or walk to their workplace. I consider things like sidewalks, connected city walking paths, affordable public transportation, and biking lanes to be non-negotiables in a healthy environment. When there is a safe way to commute to work, the grocery store, schools, parks, and other facilities, movement can easily fit into our everyday lives.
2. Purpose:
The second idea mentioned in the Power 9 is “purpose.” What were you put on this earth to do? You might be wondering why this is relevant to health, but knowing your sense of purpose can add up to 7 years to your average life expectancy.
Now, this is largely an individual issue that requires a lot of self-reflection and contemplation. We must work to understand ourselves, our skills, strengths, talents, and passions. This is, of course, very complex and requires ongoing learning and growth. It’s not like we can sit down for 10 minutes one day and straighten this shit out. I’ve changed my mind about what I’ve wanted to do with my life a lot. It’s a process. When we do know, however, or at least have a good idea of where our gifts are going to best be put to use, we need the support and guidance of family, mentors, and teachers. Not everyone takes the traditional route, and it’s hard when parents or teachers aren’t supportive of that.
My advice here is to take the time to discover the things that spark your interest. Pursue the things that you feel passionate about, and that make you feel that you have a sense of purpose. This is important because we surely wouldn’t want to waste our one life on a career we feel apathetic or indifferent about. So, if you don’t feel the support you need or want, just try your hardest to stay focused and stay driven on what you want out of life. Secondly, always give other people the support on their paths that you’d want for yourself. Students, friends, children, etc. Whoever it is, don’t shit on their dreams because it sucks when people do the same to you. Always be kind and always be supportive, and if you don’t feel like it, just stay out of it.
3. Shed Stress:
The third concept in the Power 9 is “downshift,” or “routines that shed stress.” Addressing the issue of stress is so important because it leads to chronic inflammation and many other non-communicable diseases. Techniques to relieve stress look different across cultures and also differ from person to person. For example, Okinawans take a few moments every day in remembrance of their ancestors, Adventists practice prayer, Ikarians nap, and Sardinians do happy hour. To live our longest and best quality lives possible, we have to find healthy ways to cope with and manage stress. But we also need to ask, “Why are Americans so stressed in the first place?”.
America is the second most stressed country in the world and lists the following as the main causes of stress: the workplace, money, violence, the economy, healthcare, and marriage or family issues. So, while there are absolutely things we can do to manage our stress, I think if things like healthcare, the economy, violence, and environmental safety were handled more delicately and thoughtfully by our government, America would be less stressed overall. So, I guess, in a way, the issue of stress can come down to politics or at least be influenced by such. Federal policies have the power to influence our healthcare system, violence, the environment, the economy, money, the workplace, and so many other stressors that Americans face daily. It is time that our leaders address these fundamental issues with care, not only for the sake of our stress but for the overall betterment of this nation.
4. The 80% Rule:
Moving on to the fourth slot amongst the Power 9, the “80% Rule”, many Americans find themselves struggling with overeating. The 80% rule is the idea that people should stop eating when their stomachs are 80% full. If you think of hunger as a scale, one being empty and ten being so full you feel sick, eight would be a good place to stop. The 20% buffer between an absence of hunger and feeling overly full serves as a healthy stopping point for meals that leave your body feeling its best. This is why eating slowly and mindfully is so important. When we slow down during meals, we can more clearly notice signals of emerging fullness.
However, people are busy, and things like fast food or TV dinners make it easy to eat while engaging in other activities such as driving, working, or watching television. The problem with this is that when we eat and focus on something else at the same time, our brain becomes distracted and doesn’t easily identify the fullness signals that it’s receiving. What’s more, is that it takes the brain 20 to 30 minutes to send the stomach the signal that it’s full. This is another reason that slowing down and eating mindfully is essential to our health.
Now the idea of having quick and convenient food options isn’t a negative thing in and of itself, but here in America, those same foods are energy-dense while offering virtually no real nutrients or essential vitamins and minerals. The abundance of salt, fat, and sugar in these same convenience foods makes it even more difficult to stop eating. The food industry knows exactly what it’s doing; it takes advantage of the connection between calorically dense foods and the brain’s reward center to keep us coming back for more. The food industry profits from our compulsion to actively go against our bodies and overeat because of the addictive contents and ingredients they contain.
Overeating is, for the most part, a very American problem. However, I do believe that America is very capable of putting effort forth into creating policies that allow for more oversight of what exactly is going into our foods. There is no reason convenient and healthy cannot coexist. Foods can be both pleasurable and made with high-quality ingredients. When it comes to the food industry, America must raise the standards if we are going to truly respect our fullness and live the Blue Zone way.
5. Plant-Based Diet:
In a similar light, the next concept in the Power 9 is “plant slant.” This idea emphasizes plants and beans as the cornerstone of a healthy diet. I mentioned earlier that only 10% of Americans eat the recommended amount of fruits and vegetables in a day. This is another habit that is under the control of the individual but also has larger environmental implications.
For example, we can actively choose to buy and consume produce and work a variety of plant-based foods into our diet. Produce is typically very affordable, and centering meals around plants can be very cost-effective and offer a wide variety of health benefits. However, several barriers are outside of the individual’s control, such as transportation, availability, changing food environments, quality, the farm system, and other environmental and societal factors.
On the individual level, there are so many fun and creative ways to add more plants to your diet. Fruit or vegetables with a dip for some healthy fats, a fruit smoothie, yogurt or ice cream with fresh fruit, and a sandwich, wrap, burrito, or pizza with lots of veggies are all pleasurable ways to get more micronutrients into your diet. You can also substitute fruits and vegetables into your meals by using plant-based noodles for pasta or cauliflower crust for pizza. The point is the options are endless, so if you are privileged enough to have access to fresh and high-quality produce, it would be in your best interest to allow yourself to benefit from that.
Now, regarding policy, each level of government should work towards improving access to healthier foods in low-income areas. All environments should have access to high-quality produce. An increased number of support programs that encourage fruit and vegetable consumption in a fun and meaningful way would also be beneficial. This could look like offering more cooking classes and recipes using in-season produce with the proper techniques. This is just one idea, but numerous policies and interventions can both increase access to produce and encourage people to consume more fruits and vegetables. The following are more examples of ways the government can help increase fruit and vegetable intake: a price subsidy for fruits and vegetables, taxing foods with low nutritional value, vouchers for families in need, community gardens, mobile produce markets, creating healthier school food environments, marketing controls for unhealthy foods, farm-to- institution programs, and increased nutrition education programs.
6. Wine @5:
Next up, “wine @5”. There is nothing wrong with drinking alcohol regularly but in moderation. I think the moderation part is where America falls short. I’m guilty of this, too. I’m by no means the perfect example of someone living a healthy lifestyle. Because there’s no such thing as a “perfect example of someone living a healthy lifestyle.” I do my best, and that’s all anyone really can do. But back to the topic, it is known that moderate drinkers outlive non-drinkers. Crazy right? Drinking one or two glasses a day of your drink of choice with friends, family, and food can do wonders for your health. This, in large part, has to do with the social benefits of drinking and also could be attributable to the feeling of relieving stress. The health benefits may or may not be connected to the alcohol itself, but either way, it’s best to just have the drink and not think too deeply about this tip. Hey, if the longest-lived people in the world are doing it, why the hell can’t I?
On a more serious note, however, this issue does have me torn. There’s nothing better than drinking with good people, but I know that we take this too far sometimes. Or at least I do. Overall, the relationship America has with alcohol is not exceptionally healthy, and as I said, I’m not a grand role model. But what can we do to encourage a culture of moderation? How can we still enjoy alcohol without the addiction, violence, and health consequences that come with it? I think increased treatment and support is a good starting point for those who seriously struggle. For those of us who don’t necessarily need an intervention, I think things like knowing and respecting personal limits, alternating alcoholic drinks with water, counting your drinks, and drinking slowly are good places to begin finding some moderation. And finding this happy balance of moderation is important if we want to live the healthiest and best quality lives possible.
7. Sense of Belonging:
Moving onto the seventh concept in the Power 9, “belong,” research shows that involvement in a spiritual or faith-based community can add 4-14 years to an individual’s life expectancy. Faith-based and spiritual communities can help people find purpose, which I already discussed as being a fundamental element of a healthy and quality life. What’s more, is that being involved in a spiritual group or practice can offer social support and connection, emotional and mental health benefits, and a sense of direction and fulfillment.
Unfortunately, loneliness and isolation have become all too common in our society, with many people claiming they feel that they don’t belong. Isolation has negative impacts on both the individual and societal level, which makes sense given that humans were made for interaction and connection with others. It is important for us all to feel like we belong and to have love, support, and encouragement from the people we’re close to. My advice would simply be to just keep showing up. Show up in your community, spiritual or otherwise, and for the people that matter most in your life. Reflect on the ways you can become involved in your community. Decide where you want to make an impact and embed yourself into the communities best aligned with your values.
8. Family First:
Moving onto number eight, “loved ones first,” those who live in the world’s longest-lived regions put family first by staying close to aging relatives, committing to a life partner, and being present in the lives of their children. I think America is a nation that values family and holds it in high regard. Of course, this is a generalized statement, and there are many Americans who deal with serious familial and marriage issues, as would be the case in any other country. If you’re blessed with positive family relationships in your life, investing in those relationships can be very beneficial for your health.
Positive family relationships can improve our mental and physical health as well as offer resources that help us engage in healthier behaviors. Strong family ties are associated with increased self-esteem, effective conflict resolution skills, and greater resilience, thus leading to greater overall well-being. It is known that spending time with family can lead to increased happiness and life satisfaction, reduce stress and anxiety, and even add years to an individual’s life expectancy. Our family has a strong influence on who we are and is likely the group of people that’s been through the most with us. Whoever you call family in your life, whether this be blood relatives, close friends, guardians, etc., make it a priority to invest in and strengthen these relationships because our social support systems are major indicators of our health and well-being.
9. Social Circles that Support Healthy Behaviors:
Finally, the final common denominator in the longest-lived regions of the world is “right tribe.” It’s important that we find ourselves in social circles that support healthy behaviors rather than influence us to engage in self-destructive behaviors. Having close-knit friendships has health-enhancing benefits that can add years to our lives.
When we isolate ourselves or withdraw from positive relationships, we increase our likelihood of depression, dementia, and even cardiovascular disease. Unfortunately, the 2023 US General Surgeon’s report suggests that people are reporting higher levels of loneliness. The trends could be attributable to numerous factors, such as increased use of social media, less time spent with family and friends, people moving further away from their families, people having fewer children, and decreasing marriage rates. Major life transitions can be another factor that affects our social connections. Examples of this would be moving to a new city, graduating, and retiring. These can all disrupt social networks and cause people to feel lonely.
So, what can we do about all this? First, we must be willing to make changes on an individual level. If you’re struggling, reach out for help and support from others. You may be surprised by how many people feel a similar way. Try to become involved and make new friends. This can be hard but rewarding, nonetheless. Put yourself into places and situations where people sharing similar values would go. Joining clubs, attending social events, and engaging in group hobbies are a few examples of ways to involve yourself in the community and meet new people.
While this issue has many personal implications, there are some actions the government can take to address the ongoing loneliness epidemic in America. Policies that improve public safety, for example, can encourage people to involve themselves in the community if violence is no longer a lingering worry or threat. Other examples include investing in green space, intergenerational care, strengthening social infrastructure, enacting pro-connection public policies, funding more research on the issue of loneliness, and reforming digital environments. Loneliness is hard, trust me, I know, but seeking support, making the choices to involve ourselves, and with public policies that encourage connection, hopefully, we can find the relief we’re looking for.
Closing:
Holy shit, this was a long one. If you read this whole thing, thank you for your patience. I really did enjoy the research and reading that helped me craft this post. I learned a lot, too. I can see what tips and concepts I struggle with, and I can see where I’m doing just fine. I hope after reading this, you can do the same for yourself- see how you’re thriving and also identify those areas that need more of your attention. And lastly, I hope you’re inspired to be more mindful of the decisions that influence and impact your well-being while still remembering not to be too hard on yourself.
Have no fear of perfection – you’ll never reach it.” – Salvador Dali.
https://www.bluezones.com/2016/11/power-9/