Researching, reading and writing on wellness topics takes time, but also can be fun and quite rewarding, especially because I am able to incorporate much of what I learn into my own wellness journey. Reading for this weeks blog had an interesting start. Standing in our local book store in front of the wellness section, I was looking at all the titles, sizes and colors of the books. In particular, I was contemplating all of the “little cute books”. Little books giving you all sorts of advice from love to hygge to stress reduction. I already own a number of them and use them as daily readings and reminders- one called 5 minute Calm, A more peaceful, rested and relaxed you in just 5 minutes per day, is a complication of calming activities which I use regularly not only in my everyday life, but also at work as reflections prior to the start of meetings I am facilitating. I was researching- touching and reading the covers of all of the little books- when I picked up one, read the title, Ikigai, then put it back down. Then I went back to it. Then I went back to it again. Then I left the store with it. It was the one book that spoke to me and without even knowing it was exactly the topic I was researching for this week- the power of natural water scenes and Blue Zones. What is wild is that I hadn’t even read the jacket cover, I was intrigued by the beautiful light blue cover and the title and my brain seemed very interested. It was exactly what I wanted and needed to read this week, it has opened up a new topic for me: longevity. But more on that later.
To end this month of healthy habit building with nature, I wanted to talk about the power of being near water- rivers, lakes and oceans. Return to Nature by Emma Loewe does a phenomenal job of describing the science behind why water makes us feel so good and calms our spirits. Additionally, I wanted to read, study and write about Blue Zones. Everyone can read up on blue zones, on how they create a life style and peace that implements longevity to its residents. But that is not really what I wanted to write about. Not living their continuously, in a blue zone, what can we do in our normal routine that would mimic the longevity and peace of those most beautiful places. How can we bring that peaceful healing of being near water into our everyday life- what little things can we do to help keep ourselves calm, happy and healthy?
Researchers have found that there are a number of evidence based common themes across the 5 Blue Zones of the world. (By the way the 5 Blue Zones that are currently documented to have these healthy centurions living a beautifully long active life are: Okinawa, Japan; Sardinia, Italy; Loma Lind, California; The Nicola Penninsula, Costa Rica; Icarian, Greece). The common themes are called the “Power 9” (www.bluezones.com):
Residents of Blue Zones embody these nine themes:
Move Naturally- Residents move a lot. Not necessarily gym exercising, but natural daily movements such as yoga, walking, gardening. A daily routine includes being outside for 15 minutes of sunlight.
Ikigai-Translates to “the happiness of always being busy” - Residents have a life purpose and everything they do enhances that purpose. Residents tend to work towards finding flow in their work and play. Finding flow in everything you do enhances your purpose. In order to find flow, we need to focus our time on things we enjoy and do those things everyday. Choosing a difficult task, with singular focus that has a clear and concrete objective will bring on a flow state. A flow state is easier to achieve when it is something that you enjoy doing, but can be achieved in everyday life activities as well. The more flow we feel, the longer and healthier our lives will be.
Downshift- Residents have habitual routines to shred stress. They take 10 minutes to pray, mediate or reflect everyday. They tend to take naps to relax and unwind. There is an easiness and stillness to life. There is a “savoring each moment” attitude.
“Hara Hachi Bu”- Residents stop eating when they are 80% full.
Their meals encompass mostly plants.
They enjoy drinking wine. “People in all Blue Zones drink alcohol moderately and regularly” (1-2 drinks per day with friends and food) (www.bluezones.com).
Residents believe in caring for their loved ones first.
They have incredibly active social circles of belonging (most times faith based).
They will schedule friend dates and plan happy hours with their tribe. They tend to celebrate!
These themes and habits are essential for living a reduced stress life. An interesting aspect of these themes is that a sense of purpose may also protect people from the negative impacts of stress. There is really important self work that needs to occur in order to boost your resiliency (your ability to overcome difficult times). It is very familiar to me and mirrors the work that I am doing with my coach. Starting with a purpose, a vision statement and then extrapolating to goals that you create for daily, weekly, monthly and annual work. That work is hard to do, requires introspection and an understanding of your emotions. However, once you have a plan, it is easier to find purpose on all things and work towards completing each set of goals towards your ultimate purpose.
The stress of everyday may be there so that we can perform and get things done, but the chronic stress- the part that is bad for us, needs to be overcome and is the work to create wellness in our lives. If we have a sense of purpose, know our meaning in life, then the more stressful times are easier to work through. The Longevity Project researchers found that people who maintain lower levels of stress, those who were resilient through difficult situations actually lived longer. This may indicate that low levels of stress are a good thing (I’m currently listening to a book on that very subject- The Upside of Stress by Kelly McGonigal). Stress and anxiety can push us to perform and be productive, so if we are able to keep it in check with our wellness habits and routines we can minimize the negative physical, mental and spiritual effects of stress.
Thanks for joining me on this wellness journey! A new month will bring a new theme of blogs. (And guess what, I am working towards a goal!).
References and Additional Reading Resources
5 Minute Calm, A more peaceful, rested and relaxed you in just 5 minutes per day, by Adams Media
Ikigai The Japanese Secret to a Long and Happy Life, H. Garcia and F. Miralles
www.bluezones.com
Hauler, et al. (2019). Association of napping with incident of cardiovascular events in a prospective cohort study. British Medical Journal, 105, 1793-1798
Nygren, B. et al. (2005). Resilience, sense of coherence, purpose in life and self transcendence in relation to perceived physical and mental health among the oldest old. Aging and Mental Health, 9, 354-362.
Smith, B. W. et al (2008). The brief resilience scale: accessing the ability to bounce back. International Journal of Behavioral Medicine, 15, 194-200.
Return to Nature. The New Science of How Natural Landscapes Restore Us, Emma Loewe
I’m in the middle of listening to:
The Upside of Stress, Kelly McGonigal
I am going to read soon:
The Longevity Project: Surprising Discoveries for Health and Long Life from the Landmark Eight Decade Study, H. Friedman
The Book of Ichigo Ichie, The Art of Making the Most of Every Moment the Japanese Way, H. Garcia and F. Miralles
Photo credit: Jason Fuller, September 2021, Owl’s Head Lighthouse adjacent beach
