Blue Zones for Longevity
Learn the ancient secrets for modern joy & longevity. Discover the Japanese blueprint to a life well-lived.
The ancient Japanese traditions of Ikigai and hara hachi bu offer valuable wisdom on how to live a long, healthy, and joyful life. Brain Wellness & Lifestyle Senior Director, Karen Miller, PhD, and registered dietician Molly Rapozo, MS, RDN explain.
Dr. Miller’s Memory Minute
❋ Did You Know The First Blue Zone is Okinawa?
Blue Zones are the five originally identified places in the world with the healthiest, longest-living populations, including Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. For over 20 years Dan Buettner and his team have been rooted in the research and identification of the world’s longest-lived and happiest populations. Through their research of these extraordinary cultures of longevity, they have distilled their lessons for living long, vibrant lives into nine simple practices.
In the Japanese path to joy and longevity, Ikigai, a traditional Japanese concept translated as ‘reason to live,’ prompts individuals to contemplate what brings them fulfillment. Rooted in the intersection of passion, vocation, profession, and mission, Ikigai provides a holistic framework for discovering your unique purpose.
This ancient philosophy encourages a reflective journey by exploring 4 concepts – passion, mission, vocation, and profession. By understanding and aligning these elements, such as finding what you love and what the world needs, individuals can develop a sense of purpose that transcends mundane routines.
❋ The Ikigai Challenge
- Identify your strengths, passions, preferred activities, opportunities for community involvement, and the contributions you wish to make to others and society.
- Ask yourself three questions: Are you satisfied and making an impact? Are you comfortable and fulfilled? Are you excited and motivated?
- Choose a friend or family member and have a conversation with them about Ikigai. Share your thoughts and reflections on the questions above.
The Balanced Plate with Molly
❋ Blue Zones Lifestyle Recommendations
- Hara hachi bu is a teaching that many Okinawans follow. It advises eating until you are 80% full to help maintain a healthy body weight and reduce the risk of chronic diseases. To apply this approach, try being mindful of your eating and stop when you feel satisfied.
- Okinawans rely on a plant-based diet, with most of their protein coming from soy, such as tofu and miso soup. To complement these options, we often recommend edamame, unsweetened soy milk, and fermented tempeh, as nutritious sources of plant proteins.
- Okinawans stay active with daily walks and gardening. In addition, Japanese homes often have minimal furniture, as people eat and relax on floor mats. Getting up and down from the floor helps improve strength and balance. If it is safe, you can try spending more time on the floor.
Blue Zones Philosophy to Prevent Memory Decline
If you have memory concerns, lifestyle interventions based on the Blue Zones philosophy can give insights into living healthier, longer lives. At the Brain Wellness & Lifestyle program at Pacific Neuroscience Institute®, our experts teach solutions for your memory concerns.
- Slow the progression of your condition through personalized nutrition plans, specific exercises, and mental activities.
- Take our courses to manage your condition and actively enhance your daily life.
- Learn about support groups for care partners that provide professional guidance and a community of individuals on a similar journey.
About Dr. Karen Miller
Karen Miller, PhD, is the Senior Director of the Brain Wellness & Lifestyle program at Pacific Neuroscience Institute®, and is a leading national expert in Memory/Cognitive Training. With more than three decades of experience in the field of aging and memory as a geropsychologist and clinical neuropsychologist, she develops and directs the implementation of programs aimed at providing a roadmap to brain wellness.
About Molly Rapozo
Molly Rapozo, MS, RDN, is a Senior Nutrition & Health Educator at the Brain Wellness & Lifestyle Program at Pacific Neuroscience Institute. She is a registered dietician nutritionist and brain health coach with more than a decade of experience. What she finds most gratifying is seeing her clients take on and integrate lifestyle interventions that make a profound difference in their lives.
Learn More About Brain Wellness & Lifestyle
213-344-2037
1301 20th St. #100, Santa Monica, CA 90404
Lifestyle@pacificneuro.org
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Last updated: August 20th, 2024