In Ikaria, Greece, life is sweet…and very long. Travel to this tiny island in the Aegean Sea and discover the secrets of residents who live eight to ten years longer than Americans, with half the rate of heart disease and almost no dementia.
Thanks to Ikaria’s literal and figurative rocky history, residents were forced inland from the coasts over time, resulting in a relatively isolated culture rich in tradition, family values, and longevity. Today, Ikarians live almost entirely free of dementia and other chronic diseases that plague Americans. One in three will still be celebrating birthdays well into their 90s. Geography, culture, diet, lifestyle, and outlook are all factors contributing to their good health.
Ikarians have woven the recipe for longevity into their culture and lifestyle. Follow these practices to cultivate a life modeled after the centenarians of this original blue zone region.
Mimic mountain living.
The longest-lived Ikarians tended to be poor people living in the island’s highlands. They exercised mindlessly by just gardening, walking to their neighbor’s house or doing their own yard work. The lesson to us: Engineer more mindless movement into our lives.
Eat a Mediterranean-style diet.
Ikarians eat the strictest version of the Mediterranean diet in the world. Like other people who eat the Mediterranean diet, they eat a lot of fruits and vegetables, whole grains, beans and legumes, potatoes and olive oil. But the Ikarian diet varies in that they eat a lot less fish and meat and a lot more greens. They regularly eat a hundred or so foraged wild greens and garden greens like mustard, chicory, and fennel. Try cooking with olive oil, which contains cholesterol-lowering mono-unsaturated fats.
Stock up on herbal teas.
People in Ikaria enjoy drinking herbal teas with family and friends, and scientists have found that they pack an antioxidant punch. Wild rosemary, sage and oregano teas also act as a diuretic, which can keep blood pressure in check by ridding the body of excess sodium and water.
Nap.
Take a cue from Ikarians and take a midafternoon break. People who nap regularly have up to 35 percent lower chances of dying from heart disease. It may be because napping lowers stress hormones or rests the heart.
Fast occasionally.
Ikarians have traditionally been fierce Greek Orthodox Christians. Their religious calendar called for fasting almost half the year. Caloric restriction – a type of fasting that cuts about 30 percent of calories out of the normal diet – is the only proven way to slow the aging process in mammals.
Make family and friends a priority.
Ikarians foster social connections, which have been shown to benefit overall health and longevity. So get out there and make some plans.
Choose goat’s milk over cow’s milk.
Instead of cow’s milk, Ikarians use grass-fed goat’s milk. It provides potassium and the stress-relieving hormone tryptophan. It’s also hypoallergenic and can usually be tolerated by people who are lactose intolerant.
This includes excerpts from Blue Zones: Lessons For Living Longer From The People Who’ve Lived The Longest by Dan Buettner, copyright 2008, all rights reserved.
