Mental Health
October 24, 2023
TLDR: Mental Health Lessons from the Blue Zones - Secrets to Longevity and Well-Being
This article explores mental health insights from the world's Blue Zones - regions where people live exceptionally long and healthy lives. Key points include:
The nine common characteristics of Blue Zones
Specific practices that contribute to mental well-being
How these practices can be applied to everyday life
Key takeaways:
Effective stress management is crucial for mental health
Having a sense of purpose ("Ikigai") can add years to life
Strong social connections and belonging are vital for well-being
Nutrient-dense diets and regular physical activity contribute to mental health
Daily practices can significantly improve mental resilience and longevity
Wise Mind Nutrition's stance:
Emphasizes the importance of holistic approaches to mental health
Promotes incorporating Blue Zone principles into daily life
Encourages finding enjoyable ways to relieve stress and stay active
Supports building strong social connections and a sense of purpose
Advocates for nutrient-dense diets as part of mental health care
The article concludes with practical suggestions for implementing Blue Zone practices in everyday life, emphasizing that these daily habits can contribute to a long, fulfilling, and mentally resilient life.
[Read full article for detailed explanations of Blue Zone principles, their impact on mental health, and comprehensive references to scientific studies]
Mental well-being is part of overall health, but navigating the sea of advice on achieving it can be challenging. One valuable source of guidance is the concept of "Blue Zones.”
The Blue Zones refer to five well-established regions, including Okinawa (Japan), Sardinia (Italy), Loma Linda (California), Icaria (Greece), and Nicoya (Costa Rica). Here, people live exceptionally long and healthy lives. In these areas, you might encounter individuals, often well into their 90s, who can outperform people much younger in physical activities like arm wrestling, horseback riding, or even operating a motorbike for work.
The five Blue Zones share nine common characteristics contributing to the exceptional health and well-being of those inhabiting the region, including:
Relieve Stress
Having Purpose
Belonging
80% Rule
Nutrient-Dense Diets
Active Lifestyle
Wine at 5
Loved Ones First
Right Tribe
This blog uncovers the valuable insights these unique regions offer for improving our mental health.
Practices to Relieve Stress
The healthiest and longest-lived people on our planet experience stress, too. The key difference is that they effectively manage and release their stress rather than letting it linger as a constant background.
When we look at the Blue Zones, we see that the residents of these regions have their own stress-relief practices that they engage in daily. For instance, Adventists make time for prayer and meditation, Okinawans pay tribute to their ancestors, and Ikarians take mid-day naps [1].
The relationship between depression, anxiety, and stress are strongly linked [2–6], as exemplified by the following:
“One of the most consistent findings in the depression literature is that stressful life events predict the onset and course of depressive episodes [7].”
Therefore, intentionally carving out time to partake in something that allows you to exhale and experience a sense of respite and joy is an often-overlooked way to contribute to well-being.
Knowing Why You Wake Up In The Morning
The Okinawans refer to it as "Ikigai," and the Nicoyans use "Plan De Vida." In both cases, these expressions translate to "the reason for waking up in the morning” [8]. Having a sense of purpose can significantly impact your vitality, adding up to 7 years to your life expectancy and positively affecting your daily mental well-being [8,9].
Belonging
A strong sense of belonging was a feature shared by all the Blue Zones. This feeling of belonging is characterized in three important ways: a deep connection to family, close-knit friendships, and a sense of spiritual belonging [8].
In Okinawa, they have a unique concept called "Moai.” Moais are networks of friends who meet regularly and provide emotional, social, and even financial support throughout life [8]. Rather than ad-hoc catch-ups, these Blue Zone residents share a different way of building friendships intentionally, where friends are cognizant of their role in supporting each other.
The Harvard Grant Study spans over 85 years and is one of the longest studies on human happiness. Amidst all the variables that the study investigated, one of the previous directors of the study, Dr. Vaillant, has stated that:
“The key to healthy aging is relationships, relationships, relationships” [11].
Echoing this, Dr Waldinger, the current director of this study, said:
“Personal connection creates mental and emotional stimulation, which are automatic mood boosters, while isolation is a mood buster” [10].
Nutrient-Dense Diets
A nutrient-dense diet is another hallmark of the Blue Zones. Diets are typically rich in whole, plant-based foods, with minimal intake of highly processed items [8]. The diet of Ikarians is based mainly on the Mediterranean Diet, which has robust evidence related to its adherence being associated with improvement in mental well-being. A nutrient-dense diet can significantly affect mental health outcomes such as depression.
Active Lifestyle
Daily movement is a fundamental part of life in the Blue Zones. People in these regions regularly engage in low-moderate-intensity activities such as gardening, walking, or biking [12]. What's crucial is that their physical activity is either integrated into their daily routines or is something they genuinely enjoy. These activities have been shown to release endorphins, lower stress levels, and enhance mood [13,14].
Conclusions: Blue Zones Practices that Add Life to Your Years
The Blue Zones provide a refreshing and clarifying insight into the factors that can improve our mental health. Below are some ideas for blue zone practices.
Daily stress-relief practices:
Breathing exercise
Journalling
Listen to music
Watch the clouds or stars
Watch or read something funny
View some art (movies, poetry, books)
Discovering our sense of purpose:
Learn something new
Journaling your vision for the future
Bonds are formed through close family ties:
Ask your close ones how they are doing
See if you can be helpful
Tight-knit friendships:
Call a friend
Exercise together
Write a letter
Virtual hangouts
Spiritual connection:
Doing some volunteering or something in the spirit of service
Prayer or meditation
Daily reflection
Join
Sit in nature
Prayer
Nourishing ourselves with a nutrient-dense diet:
Mindful eating
Adventure meals; try cooking with new ingredients!
Eat all colors of the rainbow daily
Enjoyable physical activity:
Gentle stretches
Any movement that you like!
Dance to music alone or with others
Ideas gathered from this infographic: 50 Ways to Take a Break
Daily practices can contribute to a long, fulfilling, and mentally resilient life.
Wise Mind Nutrition is the perfect place to start.
Blog Contributor:
Misa Mojarrabi, Graduate Dietitian
References
1. De Felicis J. 13 Unusual Ways to Shed Stress (Lessons from the World’s Blue Zones) [Internet]. Blue Zones. 2022 [cited 2023 Oct 5]. Available from: https://www.bluezones.com/2022/02/13-unusual-ways-to-shed-stress-lessons-from-the-worlds-blue-zones/
2. Van Praag HM. Can stress cause depression? Prog Neuropsychopharmacol Biol Psychiatry. 2004 Aug 1;28(5):891–907.
3. Kendler KS, Karkowski LM, Prescott CA. Causal relationship between stressful life events and the onset of major depression. Am J Psychiatry. 1999 Jun;156(6):837–41.
4. Hammen C. Stress and depression. Annu Rev Clin Psychol. 2005;1:293–319.
5. Paykel ES. Life stress, depression and attempted suicide. J Human Stress. 1976 Sep;2(3):3–12.
6. Stroud CB, Davila J, Moyer A. The relationship between stress and depression in first onsets versus recurrences: a meta-analytic review. J Abnorm Psychol. 2008 Feb;117(1):206–13.
7. LeMoult J. From Stress to Depression: Bringing Together Cognitive and Biological Science. Curr Dir Psychol Sci. 2020 Dec;29(6):592–8.
8. Buettner D, Skemp S. Blue Zones: Lessons From the World’s Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318–21.
9. He XX, Wang XQ, Steger MF, Ji LJ, Jing K, Liu MF, et al. Meaning in life and psychological distress: A meta-analysis. J Res Pers. 2023 Jun 1;104:104381.
10. Solan M. The secret to happiness? Here’s some advice from the longest-running study on happiness [Internet]. Harvard Health. 2017 [cited 2023 Oct 7]. Available from: https://www.health.harvard.edu/blog/the-secret-to-happiness-heres-some-advice-from-the-longest-running-study-on-happiness-2017100512543
11. Mineo L. Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life [Internet]. Harvard Gazette. 2017 [cited 2023 Oct 7]. Available from: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
12. Herbert C, House M, Dietzman R, Climstein M, Furness J, Kemp-Smith K. Blue Zones: Centenarian Modes of Physical Activity: A Scoping Review. J Popul Ageing [Internet]. 2022 Oct 19; Available from: https://doi.org/10.1007/s12062-022-09396-0
13. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23;4:27.
14. Mahindru A, Patil P, Agrawal V. Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. 2023 Jan;15(1):e33475.
