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Weekly Newsletter
Your Health Pension Plan
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Hi Reader
What the world’s longest-living people have in common
You may have heard of the Blue Zones, made famous by Dan Buettner who has written several books along with a tv series. They are five regions around the world where people live significantly longer, healthier, and happier lives. The Blue Zones are
- Sardinia, Italy
- Okinawa, Japan
- Nicoya Peninsula, Costa Rica
- Ikaria, Greece
- Loma Linda. California
These aren’t places with fancy gyms or expensive supplements – just communities where daily life supports wellbeing and longevity.
So, what’s their secret?
Here are 5 powerful habits that the Blue Zones residents share:
They move naturally
People in Blue Zones don’t go to the gym or do structured workouts. Instead, movement is woven into their daily lives. They walk to the shops, tend their gardens, cook from scratch, kneel to play with grandchildren, and clean their homes by hand.
It’s not about steps or sweat – it’s about staying gently active all day long. This kind of natural movement supports flexibility, strength, joint health, and even brain function as we age.
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They eat mostly plants
In the Blue Zones, meat is eaten sparingly – often just a few times a month – and the diet is rich in beans, lentils, wholegrains, vegetables, herbs, fruit, nuts, and seeds. These nutrient-packed foods form the foundation of every meal.
It’s not a strict vegetarian or vegan diet – it’s a plant-forward approach focused on fibre, variety, and simplicity. Think: a bowl of lentil stew, a handful of olives, sourdough bread, and a plate piled high with colourful veg.
Why does it matter?
A diet rich in plants supports gut health, reduces inflammation, balances blood sugar, and helps maintain a healthy weight. It’s also packed with antioxidants that protect against ageing and chronic disease.
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They stop eating when they’re 80% full – and feel better for it
In Okinawa, this habit has a name: Hara Hachi Bu – a mindful reminder to stop eating when you're about 80% full, rather than stuffed.
Why does this matter?
Because it takes time for our brain to catch up with our belly. If we eat until we’re full, we often overshoot – leading to sluggish digestion, poor sleep, and gradual weight gain over time.
People in the Blue Zones eat slowly, savour their food, and stop before they're completely full. It’s not about restriction – it’s about tuning into your body’s signals and leaving the table feeling light, not heavy.
Some easy ways to try this:
- Use smaller plates and bowls – portion sizes really do make a difference
- Eat without distractions – screens can lead to mindless overeating
- Pause halfway through the meal – check in: are you still hungry, or just eating out of habit?
- Focus on how food makes you feel – energised and content, or heavy and sluggish?
They feel a strong sense of purpose
In the Blue Zones, people don’t just live long – they live with meaning. In Okinawa, they call it Ikigai – your reason for getting up in the morning. In Nicoya, Costa Rica, it’s known as Plan de Vida – a life plan with purpose at its core.
Having a sense of purpose has been linked to living up to 7 years longer, and it's no surprise. When you feel that your life has meaning – whether through work, hobbies, family, volunteering, or creative expression – it gives you direction, motivation, and emotional resilience.
It doesn’t have to be grand or world-changing.
Your purpose might be caring for your grandchildren, growing your garden, creating art, building a business, mentoring others, or even just showing up as a kind and compassionate human each day.
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Try this simple reflection:
Ask yourself, What gives me joy, meaning, or fulfilment?
What would I miss if it were suddenly gone from my life?
What am I really here for – right now, in this chapter of life?
Purpose can evolve over time. What mattered most at 30 may shift at 50 or 70 – and that’s okay. The key is to keep listening to what lights you up.
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They stay connected – to people, community, and tradition
In every Blue Zone, strong social ties are a key part of daily life. People live in close-knit families, enjoy multi-generational households, meet regularly with friends, and are active members of their communities.
They’re not just surviving longer – they’re thriving, because they’re not doing it alone.
Whether it’s a shared meal, a walking group, faith-based gathering, or a chat on the doorstep, these daily connections provide:
- A sense of belonging
- Emotional support during tough times
- Laughter, companionship, and joy
- Protection against cognitive decline and depression
The beauty of the Blue Zones is that their secrets aren’t locked away in distant corners of the world – they’re habits we can bring into our own lives, one simple step at a time. Whether it’s adding more plants to your plate, taking a walk after dinner, or reconnecting with someone you care about, these small changes can add up to a healthier, happier, and longer life. If you’d like support in building these habits into your everyday routine, my Health Pension Plan coaching is here to help you invest in your future wellbeing – starting now.
With warmth,
Rebecca
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