Making Small Changes to Live Healthier, Happier Lives
From one place to the next and from one goal to the next big endeavor, it seems like people are always on the move. Amidst the hustle bustle of life, it’s sometimes difficult to just pause and take a moment for self-care. Now imagine a place where you can wake up naturally when your body tells you it’s time. You feel relaxed as you walk into town and greet neighbors on your way to work, which almost feels like a hobby. The day ends with a gathering of friends and family as you eat dinner and drink wine while enjoying conversation and sharing laughter. This ideal scenario does exist for some people in the world, where happiness and low stress levels are prioritized. While it seems like these two lifestyles are on different ends of a spectrum, it may be possible to meet somewhere in between to create a more beneficial, healthy way of life.
Island of Ikaria
There is a Greek Island in the Aegean Sea called Ikaria where people live well into their 90s. In fact, it has more people over the age of 90 than any other place in the world. On average, Ikarians live 10 years longer than people in Europe and America. Rates of health conditions such as cancer, heart disease, depression, dementia, and Alzhiemer’s are also lower. Several lifestyle factors can be attributed to the longevity and healthier, happier lifestyle.
To begin with, the Mediterranean diet of Ikarians is rich in olive oil, home-grown fruits and vegetables, goat’s milk, honey, fish, wine, coffee, and tea. This leads to low consumption of saturated fats, pesticides, refined sugar, and white flour. All of this results in lower risk of diabetes and heart disease and higher intake of antioxidants. Many individuals on this island also do not take a lot of medicine. Instead, herbs in their diet prevent diseases naturally. For example, wild mint is known to combat gingivitis and disorders of the gastrointestinal tract while rosemary treats gout and other herbs improve blood circulation. Accumulation of oxidized states in the body as one ages leads to diseases and other health problems. Polyphenols, present in the many herbs consumed, have antioxidant properties and could be one of the factors responsible for healthy, long lives.
Midday rest or naps are another characteristic of Ikarian daily life. Studies show they are beneficial to health because they reduce coronary heart disease risk. Time is also not as important and people wake up according to their natural body clocks. Individuals instead use the general terms morning, afternoon, and evening when planning things. This reduces stress and the feeling of imminence, resulting in a much slower paced life compared to other parts of the world. Even physical activity is part of their day to day routine as they walk up hills to get places and go on hikes.
Lastly, familial and social ties are very significant in unifying the people of Ikaria. People stay close with their families and neighbors and spend a large amount of time socializing with them. The elderly also play an important role in teaching the younger members of the community important skills. Because the community focuses more on the good of everyone, any left over money is given to the poor. Business owners usually have an honor system where customers buy what they need and leave money on the counter. There is less value on money and people usually spend more time doing what they are passionate about and focus on their loved ones. Although there is limited privacy, people are able to check up on one another easily, and there are low crime rates. All of this, including a more relaxed, optimistic life results in less stress and anxiety, which contributes to longevity.
People enjoying a meal and performing a traditional dance at a festival in Ikaria
Effects of Fast Paced Life
Life in Ikaria is starkly different from life in the United States and other European and Asian countries, where a fast paced life harms both physical and mental health. Because a lot of individuals are constantly on the move, they are more likely to face problems such as anxiety and depression and turn to unhealthy foods due to convenience. Low-income areas also have easier and cheaper access to fast food compared to fresh produce.
Stress has effects on body, mood, and behavior. For example, effects on the body can be headaches, muscle pain, or fatigue. This can impact mood by making one more anxious, restless, or unmotivated. Behavioral impacts are overeating or under-eating, angry outburst, or substance misuse. Chronic stress can exhaust your body and lead to dysfunction of the immune, digestive, and cardiovascular systems, resulting in heart disease, high blood pressure, diabetes, depression, and anxiety.
Unhealthy food is also consumed at a much higher rate because it is cheaper, easier to find, and also more convenient on a busy day. Over the past fifty years, however, the percentage of Americans who are overweight or obese has increased to 71%, which accounts for over 100 million people. Fast food and processed food is the main cause of this and can lead to various conditions such as strokes, heart attacks, cancer, dementia, and other mental illnesses.
Making Small, Positive Changes
Ikaria seems to be an ideal microcosm where life is happier and less stressful, but such a lifestyle may seem too unattainable for our industrialized, fast-moving society. However, it is possible to create pockets of an Ikarian-like lifestyle within our own. Even though the society we have built is somewhat detrimental to our physical and mental health, it is important to take care of ourselves and be happier and healthier in the moment, which can be beneficial in the long run as well.
A community based study recruited families and educated them on planting and taking care of organic gardens. Results showed improvements in food insecurity, dietary intake, and family relationships. Incorporating this not only benefits health but it also brings the community closer together, and the Ikarian way of life has shown just how important those social bonds can be.
Moreover, an effective way for towns to promote physical activity is to modify the environment itself so people can easily walk or bike to their destinations. Places with these accessabilities are called “active communities,” which are not very common in the United States. In Colombia, there are activity-friendly streetscapes for all people, whether they want to bike, walk, drive, or use public transit. In places like Atlanta, Georgia something simple as taking a walk can be dangerous at times. Walking along the edge of busy streets due to lack of sidewalks or paths that are abruptly cut off are common.
Modifying our own communities to include things like gardens and active landscapes can introduce elements of the Ikarian lifestyle into our busy lives and can benefit our health. While taking time to plant our own food or walk somewhere with a friend may force us to slow down just for a bit, these positive engagements will help reduce stress and anxiety, strengthen bonds with others, and unify the community.
Conclusion
People in Ikaria live longer because they have better physical and mental health
Factors such as diet, physical activity, strong social ties, and a relaxed lifestyle lead to decreased stress and risk of diseases
Individuals in fast-paced countries can incorporate some of these factors into their own lives to improve their well-being
Some things you can do at home or in your own communities:
If possible, grow some fruits and vegetables at home - some of the easiest options are onions, garlic, potatoes, beans, peppers, strawberries, tomatoes, and various herbs
Gather some neighbors and propose starting a community garden that you can all contribute to and bond over
Walk or bike to places that are close by
Take time out of the week to do something you enjoy whether it’s a hobby, talking a walk in the park, or simply relaxing
Make time to socialize with friends and family - hormones released during social bonding regulate stress and mental health
Make the effort to avoid fast food out of convenience - meal prep or turn to healthier food options during busy workdays
Volunteer in your area to provide food to low-income families that cannot afford fresh produce
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