The Mind, Body, Soul Connection
Harnessing Blue Zone Wisdom for Everyday Wellness
In a world obsessed with quick fixes and miracle solutions for longevity, pockets of humanity have quietly mastered the art of living long, vibrant lives. These regions, known as "Blue Zones," offer profound insights into what truly matters for human flourishing. They reveal that our well-being isn't just about diet or exercise but about the intricate dance between mind, body, and soul.
This holistic perspective isn't new—ancient healing traditions have recognized it for millennia—but modern mental health practices are finally catching up to what our ancestors intuitively understood.
As this is Mental Health Month and me being a mental health clinician, this seemed a good time to write about this topic. For too long, Western medicine has treated the mind and body as separate entities, with mental health focused almost exclusively on cognitive processes, brain chemistry, and talk therapy. While these approaches have tremendous value, they often leave out a critical component of the healing equation: the physical body itself…
And the soul component as being spiritual beings to our core.
Watching a Netflix documentary about the Blue Zones started a conversation that changed my husband's and my lives. Intrigued by the common thread that weaved through these vastly different geographically distinct places was ancient wisdom in living life in an embodied way rather than a fragmented one. A way that was different than what the typical American diet served up. One that seemed to echo a simpler way of life that resulted in healthier people. Less modern and yet wiser in many ways.
This is in part why we chose our midlife nomad journey.
The goal was and still is to explore a different way of living that emphasizes connection, simplicity, and honoring the sacredness of everyday moments, rather than focusing on "more and better." This shift is centered on how we live our lives, rather than on accumulating possessions, and leaning into what these Blue Zone elders can teach us all about living a long healthy life.
The Holistic Perspective
The mind-body-soul connection is also known as the mind-body connection, and it is a theory that states that thoughts, feelings, and beliefs can influence our biology for better or worse.
In other words, thoughts and emotions can affect our overall health and vice versa. The link between mind, body, and soul has been around for thousands of years and has been heavily researched by scientists to back up claims.
Before the 17th century, wellness experts saw the body as a whole system with interconnected parts, but during the 1700s, Western medical practitioners started to focus research on the treatment of symptoms and began to view the mind and body as two separate entities. As a result, modern-day medical treatment options are based on the belief that the body is like a machine with independent parts that can be treated individually.
However, I believe that everything is connected.
And I am not alone in that vein of thought.
Research has proven that the human body has three distinct networks that connect: the head, the gut, and the heart. Often called the Three Brains, these core processing systems and organs control our physical health, thoughts, and feelings.
An easy way to explain the mind-body-soul connection is to consider stress, anxiety, and depression. All three of those ailments are considered “mental” health issues and are treated by clinical psychologists.
However, each health issue manifests “physical” side effects:
The emotion of stress is processed through the body’s adrenal system which produces Cortisol.
Anxiety can make someone's hair stand up on end, or cause their heart to race as the brain’s amygdala instructs the body’s nervous system to activate fight or flight mode.
The symptoms of depression include weight loss/gain, digestive problems, hormonal imbalances, and a slew of other body-related ailments.
Think of it like this.
Positive relationship connections (soul) can make you feel and think happy thoughts (mind) which not only decreases the production of stress hormones but also causes a rush of happy hormones; such as serotonin, which promotes healthy digestion and regular cardiac rhythm (body).
Stress at work (mind) can impact your digestion, heart rate, weight gain, and sleep patterns (body) which can leave you short-tempered, exhausted, and too overwhelmed to experience positive interactions with loved ones (soul).
If you become sick with the flu (body), then you will be in bed feeling incapable of enjoying the positive emotions you might otherwise be feeling if you were healthy (mind), and you will be forced to miss out on the joy and fulfillment of special events and social interactions (soul).
Taking time to invest in healthy relationships and prioritize practices such as yoga, meditation, exercise, and healthy eating habits can keep you functioning well, feeling positive, and living your best life, even if you do not live in a designated blue zone.
My husband and I were intrigued by this radical notion of seeking out the common denominator in living a “blue zone life” if not technically in a designated Blue Zone and applying it to our lives as we set out on our nomadic second half of life journey.
So, What Are Blue Zones?
Blue Zones are rare geographical areas where people live measurably longer, healthier lives than the global average. First identified by National Geographic explorer Dan Buettner and a team of researchers, these regions include:
Okinawa, Japan
Sardinia, Italy
Nicoya Peninsula, Costa Rica
Ikaria, Greece
Loma Linda, California (USA)
In these communities, reaching 100 years of age occurs at rates up to 10 times higher than in the United States. Even more remarkably, Blue Zone centenarians don't merely survive- they thrive, often remaining active, engaged, and relatively free from chronic disease well into their final years.
Beyond Diet and Exercise…The Holistic Picture
While much attention has been paid to the "what" of Blue Zone diets (largely plant-based with moderate alcohol consumption) and physical activity patterns (regular, low-intensity movement integrated throughout daily life), equally important is the "how" and "why" of their existence.
What distinguishes Blue Zone inhabitants isn't just what they eat or how they move; it's how they live. Their longevity stems from a seamless integration of practices that nourish not only the body but also the mind and spirit.
The Mind: Purpose and Perspective
In Okinawa, they call it "ikigai"; in Nicoya, "plan de vida." Both translate roughly to "reason for being." Blue Zone centenarians wake each morning with a clear purpose. They know why they're alive and what they contribute to their communities.
This sense of purpose isn't abstract.
Research suggests it may add up to seven years to life expectancy. Having meaning creates psychological resilience, reduces stress, and provides motivation to maintain health-promoting behaviors. Blue Zone elders have some shared points of view on life we can look to as an example…
They embrace slower lifestyles without constantly checking the time.
They prioritize relationships over material acquisition.
They maintain positive outlooks while acknowledging life's difficulties.
They practice gratitude for simple pleasures.
Most importantly, they demonstrate what psychologists call "selective optimization," which is focusing energy on what matters most while letting go of the rest. This form of wisdom reduces cognitive load and preserves mental resources.
I talk about this in my last post about practicing my “Portuguese” way of living and learning the art of patience by letting go of the rush to get things done and leaning into going more with the flow of life. You can read more about that HERE.
The Body: Movement, Not Exercise
In Blue Zones, physical activity isn't compartmentalized as "exercise." Instead, movement is woven into everyday life:
Their environments necessitate movement.
They live in places where walking is natural, where housework remains physical, where convenience isn't valued over activity. Their bodies remain strong and flexible through constant, moderate use rather than sporadic, intense workouts.
This is also the number one criterion for us in choosing a landing spot to continue exploring…walkability. We now spend the majority of our day moving about, easily getting 10K steps by running errands and living life.
But it is not just about moving.
It is about prioritizing rest as well.
Blue Zone inhabitants prioritize adequate sleep, often taking afternoon naps (particularly in Mediterranean regions). They understand intuitively what science now confirms: proper rest is essential for cellular repair, immune function, and cognitive health. This is something I talk about ad nauseam in my private practice.
The Soul: Connection and Community
Perhaps the most striking commonality across Blue Zones is the centrality of social connection and spiritual practice. These aren't separate domains but intertwined aspects of a life well-lived.
Everyday events are sacred and carried out with care.
There is a focus on the present moment living and enjoying the day as it unfolds.
Seeing the divine in and around us is celebrated and honored.
Research increasingly confirms what Blue Zone cultures have long known: social isolation is as dangerous to health as smoking 15 cigarettes daily while belonging to a faith-based community can add 4-14 years to life expectancy.
The Integration of Mind, Body, and Soul
What makes Blue Zones truly remarkable isn't any single factor but rather how seamlessly these elements integrate.
Rather than compartmentalizing "stress relief," Blue Zone inhabitants incorporate natural stress reduction throughout their days—whether through prayer, social interaction, or midday wine with friends.
Meals aren't just nutritional transactions but sacred social gatherings. Food nourishes relationships as much as bodies.
Physical labor isn't separate from meaning-making but often constitutes it. The Okinawan gardener nourishes both soil and soul.
Spiritual practices involve bodily engagement—walking pilgrimages, preparing ritual foods, and dancing in celebration.
This integration creates what sociologist Aaron Antonovsky called "a sense of coherence"—the perception that life is comprehensible, manageable, and meaningful.
This psychological coherence correlates strongly with physical resilience.
Bringing Blue Zone Wisdom Home
While we are attempting to chase waterfalls and wellness in our nomadic life now, not everyone can or wants to relocate to Mediterranean islands or Japanese villages. We can, however, incorporate Blue Zone principles into modern contexts by recognizing the interconnectedness of body, mind, and soul in our well-being.
We can create purpose by identifying what gives our life meaning and organizing our days around it, whether through meaningful work, creative expression, or service to others.
For us, working a few hours less a day has created more time for rest, writing, and exploring. My husband and I tried to be very intentional about scheduling our work during the same times so we have chunks of time off together as well. This mindful shift allows our work hours to be more productive and our playtime more fun.
We gave up having a car and purposely chose a walkable city. This is easier to find in Europe in general and this approach has moved more of a lifestyle than strictly exercise. Can you also engineer your environment to require more movement- take stairs, garden, walk for errands, or stand while working?
One of the struggles in our nomad life is finding a community and a group of friends. This admittedly takes more effort now. However, we are finding the people we see regularly in going to the gym, and the grocery store, where we have coffee are becoming our new tribe. I am looking for familiar faces I see in those frequented places introducing myself and working on learning the language at the same time.
Jose, a security guard at the Continent where we shop likes to help us learn new Portuguese phrases when we see him.
I learned today he has two grandchildren ages 3 and 5 and two grown sons.
I consider him a friend.
So look for friends in unlikely places no matter where you live. How can you find or create a community where you're known, valued, and supported; prioritize these connections over productivity or convenience.
Finding a connection to something bigger than yourself touches on our need for meaning. I started meditating a few years ago and it was something I did regularly for a year ( I challenged myself to commit!). I do it now on and off and as I am writing this, I feel this is an area of growth for me again and I challenge you to do the same. What are ways you can connect to the inner core of yourself or with a higher power, whatever that looks like for you?
The profound lesson of Blue Zones isn't that we need to adopt specific diets or exercise regimens. It's that longevity emerges naturally when we live in ways that honor the interconnection of mind, body, and soul—when we create lives characterized by purpose, movement, connection, and transcendence.
In our fragmented modern world, where we've separated physical health from emotional well-being and spiritual fulfillment, Blue Zones remind us that human flourishing requires wholeness. The centenarians of these remarkable regions don't "work on" their health—they embody ways of being where well-being is the natural outcome of lives well-lived.
Perhaps this is their greatest gift to us: not a prescription for longevity, but a reminder that a good life and a long life may be the same.
The challenge
It is mental health month, and I reflect on a fundamental truth that has emerged throughout my years as a clinician and therapist: true healing requires us to honor the intricate relationship between mind, body, and soul.
Mental health isn't just about changing thoughts or processing emotions verbally—it's about reclaiming the wisdom of the body as an active participant in healing.
When we honor the interconnection of mind, body, and soul, we open doors to more comprehensive healing. We recognize that the same body that carries our wounds also holds innate wisdom and pathways to wholeness. By learning to listen to and work with the body, we access a powerful instrument in orchestrating lasting transformation and perhaps longevity as well as the secrets of the blue zone wisdom.
You may not want to become a nomad to experience these cultures like we are, but what changes are you making or can you make to honor the mind-body-soul connection in your life? Share your thoughts in the comments below.
Jada, great read, as usual. As I read this it seemed similar to the idea that the more we live as Nature does, the more simple, healthy and free we can become. I mean, when you think about it, nothing in Nature is constantly rushing, always distracted, taking on far too much, or trying to be something it’s not. I love the ideas of seasons, climates and the full experience of birth, growth and death. I also think that simplicity is a doorway into a life more aligned with what real and natural. Don’t mind me, Jada, I’m just thinking out loud!
Thanks, I really enjoyed reading this. We loved watching the Blue Zones program but hadn’t thought about how to integrate that way of life into our next life chapter now we’re working less.