4 Blue Zones Habits to Improve Your Family's Wellness

If you're following health and wellness trends on social media right now, you've no doubt seen some comments about Netflix's new docuseries, 'Live to 100: The Secrets of the Blue Zones'. If you haven't had a chance to watch it yet, definitely get that on your to-do list.

I was first introduced to Dan Buettner about 10 years ago through my health coach program with the Integrative Institute of Nutrition. I was instantly captivated by the ideas that Dan was brings to light - these common wellness habits of the 7 populations around the world where the number of people who were centenarians far outnumbered those in the rest of the world.

They've outlined these traits on the Blue Zones website, and dubbed them "The Power 9", and those nine traits are organized into 4 categories:

Move
Right Outlook
Eat Wisely
Connect

As we reach midlife, our interest in prolonging our lives definitely peaks and I think that's one of the reasons that the Blue Zones is so interesting to many. However, the centenarians in these areas have been immersed in these habits and practicing them since birth. So, while adopting some of these habits it our lifestyle is going to be beneficial at any age, my thought is what if we introduced them to our kids and teen while they are young and where they have a better chance of just making them a natural part of their lives?

Our kids are growing up in a culture where our movement is based more in sports and fitness, and our social connections are more online than in person. Their purpose is tied more to academic and athletic success than to maybe their personal interests. Food tends to be quick options on the run and family dinners are rare. All of these habits are truly opposite than what is practiced in the Blue Zones, and while making a total 180° shift isn't realistic, adding in some of the ideas from these areas can help us to create a balance in our lives that going to lead to our teens being healthier and happier.

Move

One of the key facts about movement in the Blue Zones is they fact that many residents choose more natural forms of movement and often bring that movement outdoors. Of course this movement philosophy reflects that training that I've done with Nutritious Movement and resonates with me personally.

I'm not suggesting that we give up our sports or even our workouts, because these options bring many benefits. Instead, I would look at how you can add additional, natural movement into your family's day. How can you bring more walking into your day? One way we do this is by parking in a central area and then walking to different store as we do our shopping. My son is now walking the dog and mowing the lawn as a part of his chores. I've started a garden this year, and while it might not be the most fruitful, it is encouraging me to get outdoors and explore new body positions. My Pillars of Play reflect the importance of movement in the Physical Activity & Time in Nature pillars.

One way that we can add more movement indoors is to incorporate floor sitting to your day. Our kids spend the majority of their day sitting in desks (as do many adults), only to come home to sit in chairs again to eat dinner, do their homework, or even play games online. Encouraging our teens to sit on the floor for some of these home activities is a wonderful way to get this movement in. We have options to work at our coffee tables, writing boards, bolsters, pillows & blankets all available to set up a floor space to work and relax. During family movie nights we'll often spread a blanket on the floor to sit our as we enjoy and indoor picnic. What ideas do you have to bring more floor sitting to your family?

Right Outlook

People in the Blue Zones stand out because many of them never truly retire. They may continue working in a professional manner, as a part of the family farm, or even volunteering well into their 90s. This is because most of these people have a purpose for their lives - a reason to get up in the mornings. I know this is something that is severely lacking with many people in the US. I personally have struggled with this since leaving the professional working world. For our teens especially, their purpose in life is still taking shape but might be clouded due to a focus on academic pursuits and athletic recognition. We often have them very focused in the 'now' - what colleges to go to, athletic recruitment, social standing, and similar. I include this idea in my Pillars of Play with the pillars of Creative Outlet and Intellectual Stimulation.

Another key habit that those in the Blue Zones practice to maintain this positive outlook is time to relax in their day. In Nicoya, Costa Rica, many of the residents wake up early in the mornings and get their work done by midday. During the afternoons and evenings, they take time to rest and play. This may be a literal siesta, or simply spending time with family. Those in Okinawa and Sardinia, Italy can be found talking a relaxing walk with a friend around their town.

Our kids' lives are over scheduled these days, and my kids are no different. It can be difficult to find time for letting go when all of the activities and school needs just seem to stack on top of one other. But, find time to engage in some downtime (preferably offline) is a key need to help support our teens' physical and mental health. While some kids will be open to a meditation or breathing practice, that's probably not going to be interesting for most of them. This is a good place to look into how we can stack this relaxation time with some of the other habits that we're talking about. It could be that walk outdoors to help transition from school to family time. It might be a family dinner or a trip to the ice cream parlor with a friend. This might be spending time online with friends playing a game, but the key here is to limit that screen time (or suggest they move to the floor to play). What's relaxing to you or your teen is going to be very individual, and so it's also a great time to explore what this looks like for each of you.

Eat Wisely

Of all of the Blue Zones habits, those revolving around food seem to get the most attention. This tends to be because most people in these communities eat a plant-based, whole foods diet that is full of scientifically-backed approaches to nutrition. I also think that in the US, we are given so many different suggestions on what to eat that we are naturally drawn to trying something new, especially when it comes with the promises of longevity and decreased health conditions, like heart disease and dementia. This is one of the reasons I've included the Nourishing Foods pillar in my Pillars of Play.

In our crazy lives, finding the time to enjoy what we consider a healthy meal can be challenging. We are also living in a society where processed, convenience foods are cheaper and easier than more nutrient-dense options, and frankly, our kids like them better. But we know that the latter option is going to make us feel better in the long term. On top of this, not all of us want to give up meat on a daily basis. It's a hard change that is full of resistance from our kids, so what are we to do?

One way to approach this is to simply start adding in more whole foods in the form of fruits and vegetables and whole grains to our diet. One of my favorite worksheets to use with teens is my Rainbow Foods Habit Wheel, where kids can track the different color of fruits and vegetables they are eating on a daily basis. Combining this tracker with the Balanced Plate worksheet is a great way to start incorporating more whole foods into your family's meals. When we add in these more nutrient-dense food options, we tend to crowd out the not as great options. Bringing your kids into the planning process is another way to introduce more nutritious foods to them. Ask them to choose some recipes to try for the week, and bring them into the cooking process if possible. Recently my son exclaimed that he like broccoli after all - but only if it's mixed in with other foods, like in a casserole. So, play around with preparation and seasonings as it can make a difference in what a kid will and will not try.

If shifting to a more plant-based diet seems out of reach for you, then you might try the Okinawan idea of "“Hara hachi bu" instead. This ancient idea is evidently said before meals and reminds them to stop eating when their stomachs are 80% full. In the US, we often eat distracted by phones, television, or even eating on the go. By engaging in this distracted eating, we miss the signals from our brains letting us know that we've had enough. We often eat well beyond the point of fullness, which leads to stomach upset and obesity. Instead, we can start reconnecting with our eating and paying attention to how our bodies our responding to what we're eating. Slowing down and chewing is the first step to tapping into realizing when we're 80% full. Gone are the days of the "Clean Plate Club", and we can start welcoming the "I've Had Enough" statements instead. Another way to monitor this feeling of full is to switch to using smaller plates and bowls. My daughter is the eater in our family (she takes after her mom ;) ), and starches are her favorite. We've started using smaller plates to monitor portion sizes, and then banning phones from the table to encourage engaged eating. Once her plate is clean, we check in to see if we really want more. If so, then another small serving is allowed with the agreement that she stops when she's done. If you or a family members is one to literally inhale their food, try waiting for 10-15 minutes before grabbing that second serving. When we do eat fast, our brains need to catch up to the signals that our bodies are telling them and waiting that short amount of time is often enough to ascertain if you really do want something more. The Pillar of Play that ties into this idea of tapping into your degree of fullness is "Connection to Self", and is one of the most important to develop as a teen as it not only helps with our nutrition, but also taps into our emotional intelligence and the ability to understand what and why we're feeling in our bodies and emotions.

Connect

Of all of the Power of 9 habits, the ones that I feel are most import are those that fall under the "Connect" category. This is because I see so much disconnection and lack of belonging in our teens, and suspect that it is one of the root causes of the increasing mental health crisis among youth that we're seeing. In fact, Social Connection is one of the Pillars of Play that I most often work on with my teen clients.

Those who live in the Blue Zones have an advantage in that most of these communities are small, remote areas of the world where making social connections is more of a natural part of life than it is in larger US cities. Some of us are born into families who value community and encourage social connection, but others of us are not. When I was younger, finding friends to hang out with wasn't a problem. I grew up during a time and in a town where most people would let you join along in the daily adventures - we were encouraged to stay outside most of the day and that meant finding things to do and people to do them with. Often those small connections turned into closer circles of friends that lasted into adulthood. However, I'm seeing a change in this for my own kids. There is no longer the sense of welcoming and playing together that there was in the past. My daughter is often told that a friend can't play with her at recess because they are playing with someone else. The option to all play together is no longer there. Connecting with friends outside of school now involves planning on the parents' part and working around busy schedules. Kids aren't as free to hang out as they used to be, and that leaves many teens spending time alone instead of cultivating a community and learning social skills.

Sports teams and other extracurricular activities are great ways to start getting your kids connected. When we spend time with a group of people with similar interests, even when these groups are artificially cultivated, we often will start to make social connections. Encouraging your teens to find an activity to participate in at school is a wonderful way to foster this sense of community for them. It could be a sport, or it could be band, drama club (I did set design one year and it was a fun experience), Lego club, etc. If your kid has an interest and there isn't a club available for them, encourage them to reach out to a favorite teacher about creating one. One year after I had stopped working after school as an athletic trainer, I had one of my students ask if I would sponsor a Gaming Club after school. I was going to be staying at school anyway, and so I happily agreed. Twice a week I hosted a groups of the school's misfits in my classroom where they play Magic: The Gathering and some other role-playing card games. It cost me nothing, but it provided a space for these otherwise "loner" kids to connect, build friendships, and just play. I think many teachers would be open to doing the same

Another wonderful way for teens and adults to connect is through faith-based groups. This could be a religious group, but it doesn't have to be. Most religious organization have build in opportunities to connect with other members in small groups and through fun activities. However, you don't have to belong to a Church to reap these benefits. Finding any group that shares a value that you invest faith in will work. This might be an interest in the environment and participating in a hiking or walking group, or maybe trail clean up. It could be volunteering with a charity who you personally align with. The goal is to find a group of others who have shared beliefs in which they devote their time supporting and furthering. Don't let the term "faith" limit you. According to the Oxford Languages website, faith means complete trust or confidence in someone or something, so run with that!

It's unlikely that many of us will fully convert our lives to reflect those of the people who live in the Blue Zones, but we can use the wellness habits that they follow to greatly improve our lives. If you get a chance to watch the documentary, I think you'll agree that what these centenarians emit is a sense of Joy, which is also the final pillar in my Pillars of Play.

When we are able to step back from what we think society wants us to do in order to be healthy and live a long life, and simply align our habits with those of Move, Right Outlook, Eat Wisely, and Connect, we take some pressure off ourselves to fall back into our personal play. That play is the foundation of living a long and healthy life. We can make this shift at any time in ours lives. I'll be 50 next months and I've felt the need to really commit to a change, but I'm also doing it so my 10-year-old and 16-year-old can start learning these habits before the reach adulthood and are burdened with all of the conflicting messages about health that I gathered growing up. I want them to approach wellness as a natural part of their lives and not something that has to be dissected, measured, and approved.

If you're also on a similar journey and looking for a place to start, please consider joining my Playground community. Yes, it's online right now, but it will give you a dedicated place to explore the different Pillars of Play, find places for both you and your kids to connect with others, and start making those small shifts. The main community is free to join, or you purchase a membership to access the specific circles that match your goals. You can learn more and join below.