Jan 30/22 - How to live to 100....and do it well

Montezuma Jan 2022
Drinking Spirulina Smoothies!

This one is not easy to do in a quick blog but I will try and condense all the good information as I’m deep in the Blue Zone of the Nicoya Peninsula in the beautiful country of Costa Rica the way of life here is definitely #puravida. The beautiful weather, the abundance of healthy foods, coconut water, fresh watermelon and bananas all help these people here in the Nicoya Peninsula live a healthy life.

If you're hoping to live to reach that milestone of 100yrs, there are a few things that just need to happen.

EAT WELL - this is just going to have to happen, you need to eat well. And that means focusing your diet on real, whole foods—fresh fruits, vegetables, fish, lean meats, whole grains, and plant proteins. And it means avoiding overly processed packaged foods as much as possible. We all know FRESH is healthy, PROCESSED is not so why is it SO hard? 

EAT FRESH - You already know you need to eat your fruits and veggies, but did you know that skimping on them could lead to an earlier death? I hate to quote studies because it’s just overwhelming but it makes sense doesn’t it and it does depend on the fruit and vegetables. Fresh berries, full of antioxidants, fresh vegetables that are grown organically are of course your best bet. Think of food as medicine such as turmeric and ginger for inflammation, food can either harm or help so be sure to feed your body with ones that help.

What I noticed is they have tapas here and small plates, similar to Spain. So colorful, so healthy and just small bites. Could that be the secret to longevity? Smaller portions? My guess is it can’t hurt, we eat too many portions in North America so having smaller portions is a great place to start.

Fresh Ceviche is everywhere in Costa Rica

EAT FAT - Eat the right fats for a healthy brain. Your brain is 60 percent fat, and it needs fat to keep running efficiently. Everyone knows someone that has suffered from dementia or Alzheimers and it's a devastating disease. There is hope, high doses of Omega 3’s, EPA, DHA is the most important. DHA is the best for the brain, it helps with memory, cognitive decline, bipolar symptoms, even mood swings and depression. EPA plays a key role in brain structure, communication plus lowering inflammation and pain (think headaches) Iceland has the lowest rate of depression that could be due to the high levels of Omega 3’s in their diet. Same with the Scandinavian countries, fish is a brain food! Eating is best but supplementation may be necessary

Guacamole yes, fried tortillas not exactly great!
Costa Rica Jan 2022

CHANGE YOUR MINDSET - to live to 100 and live healthy our minds need to be in the game. It can’t be something you just think about doing, or do once in a while. Forming healthy habits and sticking to them every single day is so important. Of course there will be times or days that you will veer off the path to optimal health but the point is to get back on the path! Healthy habits can help eliminate the diseases that tend to shorten your life—such as cancer, diabetes and heart disease.” Living a healthy lifestyle means getting sleep, exercise, getting outdoors, and reducing stress is key to living a long life. 

Yoga Studio - Ylang Ylang Resort
Montezuma, Costa Rica
Nicoya Blue Zone

STRESS LESS - The MOST IMPORTANT thing is maintaining cortisol levels. Cortisol,  the main stress hormone that is directly toxic to the neurons in the brain. Breathing exercises cost nothing, can be done anywhere, takes only a minute or two a day. This 4-7-8 breathing technique from Dr. Andrew Weil is something I urge my clients in practice to follow daily. Yoga is a great way to destress and you can do this anywhere, just get a yoga mat!

Rest and Hammocks are a big deal
Sold everywhere in Costa Rica

Thank you for following my journey to writing a book series!
Stay balanced,
​LeeAnna ​

SLEEP MORE - I cannot stress how important sleep is. Chronic sleep deprivation reduces your immune function, contributes to depression and a lower sex drive. It also contributes to high blood pressure and the risk of heart attacks and strokes. So make sleep a priority!

REDUCE TOXIN INTAKE - Toxic injury is a real threat to our body and protecting ourselves from environmental toxins is important. We live in a toxic world so this one takes some diligence. To start, spend the extra money and buy organic, buy natural body care products and drink WAY MORE WATER to flush out the toxins you will come in contact with. This is a big subject that I will probably write an entire book on but for now start with those small changes!

FIND YOUR PURPOSE IN LIFE - Let’s face the reality, you only get one life (that you know of anyway) this is your time to make the best of the life you have NOW. Every single one of us is here for a purpose, the hard part is finding out what that is BUT if you LISTEN to your instinct, and follow your gut that leads to the path you were destined for you will find your purpose in life. Some things require taking risks, like my life for instance. I sold EVERYTHING I own and followed my gut instinct, plus listened to a spiritual reader who told me it's my destiny to travel and write back in 2016. Took me 7yrs to get here but I am here and I am following my passion! There is great value in continuing to do something you love—you just have to find it. 

Each of these points I will talk more about throughout different blogs and certainly in the upcoming books for the Holistic Health Series but I hope that gives you a snapshot of what it will take to live to 100!