5 Steps on How to Live With Vitality
Live With Vitality
I want to share with you my 5 steps on how to live with vitality. However, first I’ll tell you a story. In February as I stepped off a plane the lady in front of me struggled to get seated into the waiting wheelchair. When she finally got herself turned around and sat down she looked up at me and, with a heavy sigh, said, “Don’t get old. Die young!” I tried to tell her that my intention was to live well, strong and vital until 100 (maybe even longer). She responded with, “That’s what I thought.” The thing is, she didn’t look that old. I don’t think she was more than ten years my senior, but I can assume that her choices have been different.
I truly believe that we all have the ability to avoid her pain and despair if we choose to live with vitality. Follow my 5 steps to living with vitality and let’s see what happens. Are you in?
Several years ago I became intrigued with the Blue Zones while watching an episode of the Dr. Oz Show. Dan Buettner was on the show sharing the research behind his new book, Blue Zones: 9 Power Lessons for Living Longer From the People Who’ve Lived the Longest. He studied five areas in the world with higher than average centenarians, areas unrelated geographically. Buettner concluded that there are nine common themes that contribute to longer lives, regardless of where one lived. As you can see these five Blue Zones are located in four different continents.
Becoming A Centenarian
Each region has several lifestyle components in common that Buettner has identified as contributing factors to longevity. In fact, experts say that if we adopt the right lifestyle, we could add at least ten good years to our life and suffer a fraction of the diseases that kill us prematurely. These lifestyle choices include what the inhabitants choose to eat, how much physical activity they get, how they socialize, how they handle stress, their connection to a community and their purpose in life, all of which influences their quality of life and wellness. As a result of his research he identified nine lessons for longevity:
- Move Naturally; be active without having to think about it.
- Hara Hachi Bu; painlessly cut calories by 20%.
- Plant Slant; avoid meat and processed foods.
- Grapes of Life; drink red wine (in moderation).
- Purpose Now; take time to see the big picture
- Down Shift; take Time to relieve stress.
- Belong; participate in a spiritual community.
- Loved Ones First; make family a priority
- Right Tribe; be surrounded by those who share Blue Zone Values
5 Steps on How to Live With Vitality
After reading Buettner’s book Blue Zones: 9 Power Lessons for Living Longer From the People Who’ve Lived the Longest, I consolidated the lessons into 5 steps on how to live with vitality.
Focus, Nourish, Energize, Recharge & Relax, and Regroup
First, find your purpose. Why do you get up in the morning? What motivates or inspires you. It’s hard to be happy when you don’t have a “why”, a destination, or ambition to your life. You can’t live with vitality without happiness.
For 18 years my “why” was to take care of my family. From making breakfast, packing lunches, planning menus, buying groceries and other necessaries, laundry, house cleaning, carpooling, doctors’ appointments, managing schedules and the list goes on. My purpose was to be a stay at home mom. I loved it and I am so thankful that I was able to focus my energy and time to this role. Since both children are now in college I am finding a new purpose with my blog and living an active, healthy lifestyle.
Secondly, eat to live. Replenish your body with foods that are as close to their natural state as possible. Eat a variety of fresh vegetables. Cut out the heavily processed foods. Michael Polan, author of Food Rules, calls those products “edible food-like substances.” Polan’s advice is “Eat Food, Mostly Plants, Not Too Much.”
I like to think that with every meal I have the opportunity to nourish my mind, heart, and body or deprive them of the nutrients they need to thrive. Sharing this knowledge with others motivates me to continue to learn and experiment.
Thirdly, make room for activity each day. It can be a 30 minute brisk walk, taking the stairs a little faster, a yoga session…something that makes your heart beat a little faster and makes you break a sweat. To have more energy you need to energize with exercise. For many of the Blue Zone inhabitants exercise is part of their daily life. They don’t spend an hour at the gym or train for marathons. They tend gardens, herd goats, or go on nature hikes.
For me, exercise includes trail running, hiking, skiing, yoga, and walking my dog. I also know that as soon as I become sedentary I have more headaches, shoulder and neck pain. Without exercise, I get the blues and brain fog. My goals for leading an active lifestyle are not just to keep my body in shape now. It’s so I will maintain my mobility, balance and strength as I age.
4. Re-CHARGE AND RELAX
Next, take time to unwind and have fun. Most of us live with some degree of stress in our lives. Stress causes inflammation which is a contributor to many diseases. For that reason it is important to find healthy ways to de-stress. This is done by taking time for yourself. Find things that you enjoy doing that help you unwind like reading, engaging in a hobby, or taking a bath.
I’ve been exploring meditation. There is a lot research that credits meditation with a number of health benefits from reducing inflammation and curbing pain to improving mood and dropping blood pressure. I’m still in the exploration and learning phases of meditation. Finding a quiet distraction free space is a challenge as I’m living with three dogs right now. This morning as I tried to find my zen one dog was barking at cars, another wanted to sit in my lap and the third nudged in close begging for a scratch behind the ears.
Finally, connect with others and cultivate relationships. This final step encompasses family, friends and community. Love, support and social activity are vital to our emotional health. They also help to reduce stress and therefore health problems associated with high stress levels. Stress can trigger migraines, body aches, and weaken the immune system. Persistent stress, when untreated, can lead to heart disease, depression, anxiety and diabetes according to an article written by Jancee Dunn in a special edition of TIME called MINDFULNESS the new science of health and happiness.
With our move to Bend I will need to stay connected to my friends while building new friendships. In the past our boys were a forcing function in meeting new people and being connected to a community. We established friendships under umbrellas on the sidelines of soccer games, in the bleachers at lacrosse games, on the sidewalk in our neighborhood, playdates and school programs. I will need to find other ways to meet people through joining similar interest groups. It won’t be easy for this introvert. I will have to face the challenge and step outside of my comfort zone.
You now know that my intention is to live with vitality until I’m 100 years old. Or, at least live as close to 100 as I can feeling strong, well, and happy. In other words, vital. I won’t get there by accident. It is a challenge I have embraced, and I must live every day with the intention of taking care of myself. T
Consequently, this means making choices that support my current health and will provide me with long-term health benefits. Following my 5 steps on how to live with vitality will help guide me along this path. My hope is that it will help you as well.
What are you doing to stay healthy and strong? Which of these steps are part of your life? Is there something that you struggle with? Please leave a comment below.