Blue Zones: Live Longer, Better

Can't Sleep? The holistic way to beat Insomnia.

It’s 2 a.m. and you’re seriously contemplating ordering a Total Gym, the infomercial is way too convincing. There are brownies in the fridge and you’re trying to resist. It’s early, you can’t sleep, and you’re not alone. Millions of people suffer from insomnia. So what can you do? Assuming there are no underlying causes like a sleep disorder, it’s probably a combination of stress, poor eating habits and a lack of exercise standing between you and your eight hours.

Focus on improving healthy habits during the day, and get to sleep at night!
A recent report suggests that moderate exercise can improve insomnia. Acute aerobic exercise during the day might reduce anxiety and improve sleep quality according to a recent study authored by Giselle S. Passos, of Federal University of Sao Paulo in Brazil.

Cut Caffeine
Caffeine intake can lead to difficulty sleeping. Limit coffee to one cup a day. And replace caffeinated soda with water, herbal tea or at the very least swap Mountain Dew for a caffeine free soda like Sprite.

Don’t eat a big meal right before bed.
Numerous studies suggest that eating a big meal can cause insomnia. Big meals should be consumed earlier in the day. Ideally, your smallest meal should be dinner.

Behavioral therapy vs. drugs?
We at Blue Zones are big believers in a holistic approach to health care. Before you fill that prescription, look at your habits and your environment. What can you change in your day to day life that might lead to a better nights sleep? Noisy neighbors? Buy earplugs. Not getting enough exercise? See if a daily bike ride, or jog improves your sleep patterns. Eating a big dinner? Cut your portions in half and see if this helps. While those sleep aids will work for the short term, insomnia is often a symptom of a larger lifestyle problem. Reducing stress, late night calories, and increasing physical activity may be the best long term solution.

Baby, Don’t Worry About A Thing!

There are good times to be stressed.

We all know it, hearts flutter, palms get sweaty, and there are times when we want these changes - like while driving home late at night on an icy road. The bodies autonomic nervous system provides the rapid response to stress commonly known as the fight-or-flight response. And at times, yes, we want to be hyper alert. But when it comes to stress, when is enough... enough?

Need help with helpings?

You’re not alone!

Is it what you eat or how you eat it, that makes the biggest dent on weight, health and longevity? In a recent survey, more than half the participants believed that what you eat makes a bigger difference than how you eat. Blue Zones research proves otherwise. It’s not what, but how, that might positively affect weight, health and longevity.

Okinawans eat on small dishes to remind themselves to stop eating when they are 80% full. The problem for me is I have a inner fat man that won’t let me stop until he’s had his full. And he prefers to eat to 110% percent satiety. So what to do if you, like me, aren’t as disciplined as Okinawan elders? Here are three simple tricks to downsize servings without loosing your mind.

5 Ways to Blue Zones Your Thanksgiving

It's not too difficult. Just be sure to include these foods and beverages on your table, and you can feel good about the health benefits of these Thanksgiving staples and practice the healthy eating found in the Blue Zones.

Red wine (Sardinia) The red wine commonly enjoyed in Sardinia has two to three the amount of procyanidins as other wines.

Sweet potatoes (Okinawa): A staple food for Okinawans until recently, these tubers are rich in antioxidants in the form of beta-carotene and vitamin C. For real authenticity, see if you can find the purple Okinawan variety.

Goat cheese or pecorino cheese (Sardinia):Along with some whole-grain crackers, serve some goat or pecorino cheese. Both are eaten in Sardinia, and pecorino cheese is high in omega-3 fatty acids and both cheeses are excellent sources of calcium and protein.

Go Vegan (Loma Linda):Many of the Seventh-day Adventists of Loma Linda, California, don't eat meat, and their plant-based diet offers many benefits in the form of longer (and healthier) life. Fill up on the sidedishes and enjoy the meat, if you must, as a condiment.

Take a walk (all Blue Zones):All the Blue Zones populations get outdoors, naturally. So after your meal, gather up your friends and family and take a walk. The exercise (and sunshine if it is sunny) is the perfect way to end your celebration.