(In Honour of Mental Health Awareness Week, 12–18 May)
Mental Health Awareness Week, observed from 12–18 May, is a valuable reminder to prioritise our emotional and psychological wellbeing. This year, why not take inspiration from some of the world’s healthiest and happiest communities—the Blue Zones?
At Blue Zone Nutrition, we draw upon the lifestyle principles of regions like Okinawa (Japan), Nicoya (Costa Rica), Sardinia (Italy), Ikaria (Greece), and Loma Linda (California), where people live longer, healthier lives with remarkably low rates of anxiety, depression, and cognitive decline.
Let’s explore five daily habits from the Blue Zones that you can adopt to support your mental health naturally.
1. Adopt a Plant-Rich, Organic Diet
In the Blue Zones, meals are built around seasonal, organic, plant-based foods that nourish both the brain and body. These diets are naturally anti-inflammatory and rich in vitamins, minerals, and antioxidants that support mood and emotional stability.
Mental health-supportive foods include:
Leafy greens, root vegetables, and whole grains
Fermented foods like sauerkraut and miso
Healthy fats from nuts, seeds, and olive oil
Fresh herbs and spices such as turmeric and basil
2. Move Gently and Often
Residents of the Blue Zones move naturally throughout their day—through walking, gardening, cooking, and household tasks. Rather than structured gym workouts, physical activity is seamlessly woven into daily life.
Gentle movement increases neurotransmitters like serotonin and dopamine, which are essential for managing anxiety, improving mood, and supporting restorative sleep.
3. Live with Purpose
A strong sense of purpose is central to wellbeing in Blue Zone cultures. In Okinawa, it’s called ikigai—the reason you get up in the morning. In Nicoya, it’s known as plan de vida.
Purpose is more than productivity; it’s about feeling that your life has meaning and that your actions matter. Whether you find purpose in caregiving, learning, community work, or creative expression, that sense of direction can significantly improve mental and emotional resilience.
4. Prioritise Rest and Downtime
Intentional rest is an essential part of life in the Blue Zones. Midday naps, quiet reflection, herbal teas, and time spent in nature help regulate the nervous system and reduce chronic stress.
Simple practices to support relaxation include:
Setting aside time each day for quiet or mindfulness
Preparing calming teas such as lemon balm or chamomile
Establishing a consistent bedtime routine without screens
5. Strengthen Social Connections
Strong social ties are a cornerstone of the Blue Zone lifestyle. Whether it’s family, lifelong friendships, or faith-based communities, having a support network can reduce the risk of depression and anxiety.
Making time to connect—through shared meals, community groups, or regular catch-ups—offers vital emotional nourishment that supports overall health and longevity.
Final Thoughts
As we reflect during Mental Health Awareness Week (12–18 May), it’s important to remember that wellbeing is something we build, one day at a time. These simple, sustainable habits—rooted in food, movement, rest, purpose, and connection—can have a lasting impact on how we think, feel, and live.
At Blue Zone Nutrition, I work with individuals to integrate these time-tested habits into modern lifestyles through tailored nutrition and lifestyle guidance. If you’re feeling out of balance or overwhelmed, support is closer than you think.
Ready to improve your mental wellbeing the Blue Zone way?
Book a Free 15-Minute Consultation
Written by
Milvia Pili (FNTP)
Registered Nutritional Therapist
Founder, Blue Zone Nutrition
www.bluezonenutrition.co.uk
