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Kindle Notes & Highlights
by
Dan Buettner
Read between
January 29 - February 2, 2022
Strength: Lifting weights builds up and maintains muscles. Flexibility: Stretching keeps us limber and flexible. Balance: Practicing balance through activities like yoga will help avoid falls.
LOVE TO LAUGH Studies have found that a belly laugh a day may keep the doctor away.
Find a sanctuary in time. A weekly break from the rigors of daily life, the 24-hour Sabbath
relieves their stress, strengthens social networks, and provides consistent exercise.
Maintain a healthy body mass ...
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Get regular, moderate exercise.
Getting regular, low-intensity exercise like daily walks appears to help reduce your chances of having heart disease and certain cancers.
Spend time with like-minded friends.
Snack on nuts. Adventists who consume nuts at least five times a week have about half the risk of heart disease and live about two years longer than those who don’t.
Give something back. Like many faiths, the Seventh-day Adventist Church encourages and provides opportunities for its members to volunteer.
Eat meat in moderation. Many Adventists follow a vegetarian diet.
consuming fruits and vegetables and whole grains seems to be protective against a wide variety of cancers.
Eat an early, light dinner. “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,”
Put more plants in your diet.
Drink plenty of water. The AHS suggests that men who drank 5 or 6 daily glasses of water had a substantial reduction in the risk of a fatal heart attack—60 to 70 percent—compared to those who drank considerably less.
Discovering Costa Rica’s Blue Zone Tortillas and Beans, Hard Work, and Something in the Water?
Hojancha, Costa Rica,
Hojancha, where they live, has one of the healthiest, longest-lived populations on the planet—a place where sons can take their time growing up.
Nicoya Peninsula where the proportion the oldest people was significantly higher than the rest of the country.
Nicoya, like all of Costa Rica, has the best public health system in Central America,”
All of them seemed to be taking advantage of Costa Rica’s excellent public health system, receiving vaccinations, and using local clinics whenever necessary. Their diet consisted largely of corn, beans, pork, garden vegetables, and an abundance of fruit (papaya, mango, chico zapote, oranges),
Nicoya, Costa Rica, was—along with the Sardinian Blue Zone—an area with one of the longest-lived populations in the world.
SLEEP TIGHT Getting enough sleep keeps the immune system functioning smoothly, decreases the risk of heart attack, and recharges the brain.
Adults both young and old need between 7 to 9 hours per night. To help get it, go to bed at the same time every night and wake up the same time each morning; keep your bedroom dark, quiet, and cool; and use a comfortable mattress and pillows.
they feel a strong sense of service to others or care for their family.
in every Blue Zone, centenarians possess a strong sense of purpose.
Okinawa it was ikigai—the reason to wake up in the morning. Here, said Fernández, the Costa Ricans called it plan de vida.
Chorotega Indians who thrived in Nicoya before the Spanish arrived in 1522. They lived in simple thatched-hut communities ringed by vegetable gardens, fruit trees, and, farther out, milpas (fields of corn and beans).
Chorotega were religious and apparently lived low-stress lives. And according to him, their influence was still alive.
marañón, a red-orange fruit five times richer in vitamin C than oranges; anona, which looks like a misshapen, thick-skinned pear known to have selective toxicity against various types of cancer cells; and wild ginger, a great source of vitamin B6, magnesium, and manganese.
in high doses maize can reduce bad cholesterol and augment good cholesterol.
the most significant component of this food triangle is maize (corn). Here, the fact that they use lime—which is calcium hydroxide—to cook the kernels makes all the difference.
mashed seeds of ñanjú (Hibiscus esculentus).
40 different edible plant species (many still growing today in Aureliano’s garden), but highlighted yucca, tiquisque, papaya, bananas, yams, and nanpí
exotic forest fruits like jobo (Spondias), guayabo (Psidium guajava), caimito (Chrysophyllum cainito), and papaturro (Coccoloba).
emblematic low-calorie, low-fat, plant-based diet, rich in legumes.
Nicoyan diet featured portions of corn tortillas at almost every meal and huge quantities of tropical fruit. Sweet lemon (Citrus limetta), orange (Citrus sinensis), and a banana variety are the most common fruits throughout most of the year in Nicoya.
“We also believe that vitamin C and beta-carotenes may help prevent stomach cancer or at least subdue the effects of the Hp. You find these nutrients in fruits and vegetables like papaya, carrots, calabazas (squash), oranges, pineapples.”
1) Nicoya was the hottest and driest region; 2) It received more hours of sunlight on average during the year; and 3) The water percolating up from Nicoya’s limestone bedrock was very different than other water in Costa Rica.
average Nicoyan consumed (through drinking, cooking, or making coffee) six liters of water daily, he or she would ingest a gram a day—for most people their daily requirement of calcium.
heart is a muscle, and all muscle contractions depend on calcium,”
Calcium is the most abundant mineral found in the human body and vital to keeping bones strong.
yogurt, milk, and cheese are great natural sources of calcium.
dairy alternatives, try sardines, kale,...
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“Panchita has a way of making my day happier. Everyone in Hojancha loves her.”
Panchita’s faith was amazing—her unwavering belief that no matter how bad things got, God would take care of everything.
“More than half were of Chorotegan descent. They tended to sleep about eight hours a day. They got maximum exposure to the sun.
people were extremely positive, which we can associate with their longevity.”
Costa Ricans have eaten maize (corn) since the time of the Chorotega Indians. Lime (calcium hydroxide) is used to cook the kernels, which infuses them with higher concentrations of calcium.
we have enough to do. We stay busy enough to keep the Devil away, but not so much that we get stressed. It’s a clean, pure life.”
