{"id":3006,"date":"2025-03-10T16:28:11","date_gmt":"2025-03-10T16:28:11","guid":{"rendered":"https:\/\/velkeholky.org\/?p=3006"},"modified":"2025-09-30T21:10:02","modified_gmt":"2025-09-30T21:10:02","slug":"modre-zony-tajemstvi-dlouheho-a-zdraveho-zivota-%f0%9f%8c%9f","status":"publish","type":"post","link":"https:\/\/velkeholky.org\/en\/modre-zony-tajemstvi-dlouheho-a-zdraveho-zivota-%f0%9f%8c%9f\/","title":{"rendered":"Blue Zones: The Secret to a Long and Healthy Life \ud83c\udf1f"},"content":{"rendered":"<p class=\"has-medium-font-size\">\ud83d\udc49 <em>Discover the secrets of longevity from the blue zones! How do people who routinely live to be 100 years old live? Get inspired by their lifestyle!<\/em><\/p>\n\n\n\n<p><strong>\ud83d\udc49 <em>Discover the secrets of longevity from the blue zones! How do people who routinely live to be 100 years old live? Get inspired by their lifestyle!<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>What are blue zones and where can we find them?<\/strong><\/p>\n\n\n\n<p>Term <strong>&quot;blue zone&quot;<\/strong> was first coined by Dan Buettner in 2004 and refers to areas where people routinely live to be over 90 in good health. These places are scattered around the world and each has its own specific culture and customs, but they share a surprising number of things in common. <strong>common features<\/strong>that ensure a long and quality life for their residents.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>5 main blue zones:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">\u2728 <strong>Okinawa, Japan<\/strong> \u2013 Home to the world\u2019s oldest women, Okinawa is also home to many \u201csupercentenarians,\u201d people who live to be over 110 years old.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\ud83c\udf3f <strong>Sardinia, Italy<\/strong> \u2013 Place with the highest concentration of centenarians. This Mediterranean island has a high concentration of men over 100. Communities in Sardinia are known for their strong family and social backgrounds.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">\ud83c\udf3e <strong>Ikaria, Greece<\/strong> \u2013 An island where people know neither stress nor dementia.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\ud83c\udf34 <strong>Nicoya, Costa Rica<\/strong> \u2013 Residents maintain vitality well into old age. This area is known for its community that lives to a ripe old age and maintains good physical fitness and health.<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><img loading=\"lazy\" decoding=\"async\" width=\"24\" height=\"20\" src=\"\"><strong>Loma Linda, California<\/strong> \u2013 Seventh-day Adventists live ten years longer than the rest of the US.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-image aligncenter uagb-block-2ac77e7a wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-center\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/09\/pexels-photo-29136389-29136389-225x300.jpg ,https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/09\/pexels-photo-29136389-29136389-scaled.jpg 780w, https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/09\/pexels-photo-29136389-29136389-scaled.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/09\/pexels-photo-29136389-29136389-225x300.jpg\" alt=\"Ikaria Greece-Charming stone house nestled in a verdant village, offering a tranquil rural ambiance. Ikaria, \u0158ecko \u2013 Okouzluj\u00edc\u00ed kamenn\u00fd d\u016fm zasazen\u00fd do zelen\u00e9 vesnice, nab\u00edzej\u00edc\u00ed klidnou venkovskou atmosf\u00e9ru.\" class=\"uag-image-4480\" width=\"225\" height=\"300\" title=\"Ikaria, Griechenland \u2013 Eine Insel, auf der die Menschen neither Stress nor Demenz kennen.\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-medium-font-size\"><strong>What are the secrets of their longevity? <\/strong><em><strong>How to live longer?<\/strong><\/em><strong> J<em>What if you live to be 100 years old?<\/em><\/strong><strong><\/strong><\/p>\n\n\n\n<p>Each of these places is specific, but scientific studies have shown <strong>nine common factors<\/strong>, which contribute to the longevity and health of their inhabitants:<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\ud83d\udcaa<\/strong><strong> 1. Natural movement<\/strong><\/p>\n\n\n\n<p>People in blue zones don&#039;t spend hours in the gym, but exercise is a natural part of their day. They garden, walk, fish, or take care of animals. Getting adequate physical activity every day is key to health.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\ud83c\udf5d 2. Balanced diet<\/strong> <\/p>\n\n\n\n<p>The diet in the blue zones is predominantly plant-based with an emphasis on <strong>legumes, vegetables, fruits, whole grains and healthy fats<\/strong>Meat is eaten only occasionally, the rule in Okinawa is <strong>&quot;Hara hachi bu&quot;<\/strong>, so <strong>eat only until 80% full<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u2728<\/strong><strong> 3. Minimizing stress<\/strong><\/p>\n\n\n\n<p>Each of these places has its own methods of relaxation \u2013 siestas after lunch, prayer, meditation, sitting with a glass of wine with friends. Stress is directly linked to illness, and residents of blue zones minimize it in natural ways.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\ud83d\udcad<\/strong><strong> 4. Relationships and community<\/strong><\/p>\n\n\n\n<p>Loneliness shortens life. In blue zones, people live in strong communities, spend time with family, and have lifelong friends for support.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u26e9<\/strong><strong> 5. Emphasis on spirituality<\/strong><\/p>\n\n\n\n<p>Most centenarians in blue zones are engaged in <strong>prayer, meditation or other spiritual practices<\/strong>that support their psychological well-being and stability.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\ud83c\udfe1<\/strong><strong> 6. Strong family ties<\/strong><\/p>\n\n\n\n<p>Grandparents are not relegated to retirement homes, but remain part of the family. They have a sense of belonging and their importance in the community is not diminished.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\ud83c\udf1f<\/strong><strong> 7. Ikigai \u2013 the meaning of life<\/strong><\/p>\n\n\n\n<p>Blue Zone residents have a reason to get up every morning. In Okinawa, it&#039;s called &quot;ikigai,&quot; in Costa Rica, &quot;plan de vida.&quot; Having a purpose in life is key to longevity.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\ud83c\udf77 <strong>8. Moderate alcohol consumption<\/strong><\/p>\n\n\n\n<p>In Sardinia and Ikaria, people enjoy a glass of red wine daily \u2013 in moderation, of course, and in pleasant company.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\ud83e\udd57 <strong>9. Local food and quality diet \u2013 <\/strong>the secret to a long life<\/p>\n\n\n\n<p>Residents of these areas consume mostly fresh, local and seasonal ingredients. The diet includes fermented foods that benefit the gut microbiome.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>How to get inspired by the meaning of blue zones?<\/strong><\/p>\n\n\n\n<p>You don&#039;t have to move to Okinawa or Sardinia right away, but you can incorporate the principles of the Blue Zones for longevity into your life!<\/p>\n\n\n\n<p><strong>Netflix and the popularization of blue zones<\/strong><\/p>\n\n\n\n<p>In 2023, Netflix released a four-part documentary series, \u201cHow to Live to 100: The Secret of the Blue Zones,\u201d in which Dan Buettner introduces each of the blue zones. The series points out that life expectancy is only influenced by 20\u201325% of genetics and up to 80% of lifestyle.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.netflix.com\/cz\/title\/81214929\">https:\/\/www.netflix.com\/cz\/title\/81214929<\/a><\/strong><strong>&nbsp; \u2013 I recommend watching!<\/strong><\/p>\n\n\n\n<p>One fascinating study analyzed the small town of Roseto, Pennsylvania, where a strong community made people enjoy exceptional health. Despite eating unhealthy foods, smoking, and drinking alcohol, their low mortality rate from heart disease was associated with a strong social community and mutual support. As their cohesion began to wane, their mortality rate rose to the U.S. average!<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>How to get inspired by the principles of blue zones?<\/strong><\/p>\n\n\n\n<p>You don&#039;t have to move to Okinawa or Sardinia right away, but you can incorporate the principles of blue zones into your life:<\/p>\n\n\n\n<p>Move naturally every day \u2013 walk, garden, avoid elevators.<\/p>\n\n\n\n<p>Eat real foods, prioritize a plant-based diet and quality fats.<\/p>\n\n\n\n<p> Nurture your relationships, be part of the community.<\/p>\n\n\n\n<p>Find your purpose in life and do things that fulfill you. <strong><a href=\"https:\/\/velkeholky.org\/en\/ikigai-vic-nez-jen-ranni-kava-a-smysl-zivota\/\" target=\"_blank\" rel=\"noopener\" title=\"\">Find your Ikigai!<\/a><\/strong><\/p>\n\n\n\n<p> Reduce stress, focus on relaxation, and maintain your mental well-being.<\/p>\n\n\n\n<p>Try adding at least a few of these principles to your life and you might be surprised at how much better you feel \u2013 <a href=\"https:\/\/velkeholky.org\/en\/hormonalni-rovnovaha-a-dlouhovekost\/\" target=\"_blank\" rel=\"noopener\" title=\"\">physically and mentally! <\/a>\ud83d\ude0a<\/p>\n\n\n\n<p>\ud83c\udf31 Do you like the idea of blue zones? Do you have any tips for longevity of your own? Share them with us in the comments!<\/p>\n\n\n\n<p><strong>\ud83d\udca1<\/strong><strong> <em>Want to learn more about a healthy lifestyle? Follow our blog Big Girls!<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-vlo-en wp-block-embed-vlo-en\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"lZGayHN5or\"><a href=\"https:\/\/velkeholky.org\/en\/hormonalni-rovnovaha-a-dlouhovekost\/\">Hormonal balance and longevity<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"\u201eHormonal Balance and Longevity\u201c \u2014\" src=\"https:\/\/velkeholky.org\/hormonalni-rovnovaha-a-dlouhovekost\/embed\/#?secret=cAQarwpCo6#?secret=lZGayHN5or\" data-secret=\"lZGayHN5or\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Try adding at least a few of these principles to your life and you might be surprised at how much better you will feel \u2013 both physically and mentally! \ud83d\ude0a<\/p>","protected":false},"author":1,"featured_media":3007,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8],"tags":[14,26,33,45,24,56,60,58,35,59,25,15,16,57],"class_list":["post-3006","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-https-velkeholky-org-zdravi-zivotni-styl","tag-anti-aging","tag-biohacking","tag-dlouhovekost","tag-inspirace","tag-mindset","tag-modre-zony","tag-prirozenyzivot","tag-vitalita","tag-vitalita-a-energie","tag-wellness","tag-zdravi","tag-zdravi-po-40","tag-zdravi-po-50","tag-zdravy-zivotni-styl"],"aioseo_notices":[],"uagb_featured_image_src":{"full":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony.webp",1024,1024,false],"thumbnail":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-150x150.webp",150,150,true],"medium":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-300x300.webp",300,300,true],"medium_large":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-768x768.webp",768,768,true],"large":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony.webp",960,960,false],"1536x1536":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony.webp",1024,1024,false],"2048x2048":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony.webp",1024,1024,false],"trp-custom-language-flag":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony.webp",12,12,false],"ashe-slider-full-thumbnail":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-1024x540.webp",1024,540,true],"ashe-full-thumbnail":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony.webp",1024,1024,false],"ashe-list-thumbnail":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-300x300.webp",300,300,true],"ashe-grid-thumbnail":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-500x330.webp",500,330,true],"ashe-single-navigation":["https:\/\/velkeholky.org\/wp-content\/uploads\/2025\/03\/Modre-zony-75x75.webp",75,75,true]},"uagb_author_info":{"display_name":"S l\u00e1skou Daniela \ud83d\udc9c","author_link":"https:\/\/velkeholky.org\/en\/author\/velkeholkygmail-com\/"},"uagb_comment_info":4,"uagb_excerpt":"Zkuste do sv\u00e9ho \u017eivota p\u0159idat alespo\u0148 n\u011bkolik z t\u011bchto princip\u016f a mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, jak se budete c\u00edtit l\u00e9pe \u2013 fyzicky i psychicky! \ud83d\ude0a","_links":{"self":[{"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/posts\/3006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/comments?post=3006"}],"version-history":[{"count":3,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/posts\/3006\/revisions"}],"predecessor-version":[{"id":4481,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/posts\/3006\/revisions\/4481"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/media\/3007"}],"wp:attachment":[{"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/media?parent=3006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/categories?post=3006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/velkeholky.org\/en\/wp-json\/wp\/v2\/tags?post=3006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}