This month I returned from a trip to Costa Rica. Experiencing Blue Zone living was a bucket list goal of mine, and I had an inspirational time on the Nicoya peninsula. There are 5 Blue Zones in the world where the population has an overall decrease in chronic diseases, and a high percentage of people living to their 9th and 10th decades. Longevity in Blue Zones is attributed to sunny environments that foster physical activity, primarily plant based diets, and general feelings of community and happiness. Aside from Nicoya, Costa Rica, other Blue Zones are: Loma Linda, CA; Sardinia, Italy; Icaria, Greece; and Okinawa, Japan.

There are obvious health benefits that come from living in a beautiful coastal environment, rolling ocean waves, luscious green mountains, and eating delicious fresh fruits right off the trees. But what can we bring into our lives here in Missouri that can allow us reap some Blue Zone benefits?

Nutrition is key. Aim for a primarily plant based diet, lean proteins, and lots of colorful produce. Avoid processed foods and refined sugars. The Nicoya peninsula is found to have a water supply rich in calcium and magnesium, contributing to strong bones and good health. Now that I am home, I will keep taking some supplements and do my best to have a plant based diet rich in nuts, seeds, and leafy greens. In the Blue Zone, there were no diet restrictions. People weren’t intensely skinny, and they still had dessert and cocktails. The key was balance and moderation mixed with plenty of daily movement.

The deepest impact from being in the Costa Rican Blue Zone was found in the people I met. The national motto “pura vida” is a greeting used to convey hello and good bye with positivity and gratitude. There was a strong sense of daily purpose, joy and appreciation for simple things, connection with surrounding nature, and rich inter-personal relationships. I met so many people with an inherent sense of joy for being present, and am compelled to carry that with me.

While I can’t go surfing with the tides at home, I can still move in nature. When our brains process the colors blue and green in nature, we experience improvement in mood and lower blood pressure. We can visit our parks, walk outside more, hike nearby trails; and while doing so, appreciate the beauty of where we are. Watch the birds and trees through the seasons, step out in the rain, touch the grass or creeks while moving with kindness and respect for our surroundings.

It’s easy for us to go through a typical day and assume that stress is normal. I tend to go on a trip and fall back into a busy work routine, but this time I plan to make changes to bring balance. We know that inflammation is largely sourced from stress. To decrease inflammation and chronic diseases, eat more naturally, move your body a lot, live with a sense of purpose, enjoy the value of relational wealth. Stay in touch with your community; go to a local farmers market, visit a new neighborhood with your friends and family. I hope this resonates with you all.

Pura vida,

Dr. Sarina