Blue Zones - Learning from the Longevity Hot Spots
Imagine living to be over 100 with literally no health problems. You're still able to walk around your neighborhood or work in your garden, your memory is in-tact enough to recall your favorite childhood memories, and you're not taking any medications whatsoever.
That isn't just a dream for some people; it's the norm for those living in five regions in the world - Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. In these areas, people not only regularly live into the triple digits, but their minds and bodies are both still working well. National Geographic journalist Dan Buettner has been reporting on these regions extensively for years, dubbing them Blue Zones. He's made it his mission to share what exactly it is about these regions that make them so healthy, so others can adopt their healthy habit - no matter where in the world they live.
Some characteristics are shared by all Blue Zones, despite being scattered across the globe and representing a variety of different cultures. For example, having a sense of purpose, minimizing stress, moving throughout the day, and eating plant-based are all commonalities between these communities.
In this article we reveal some Blue Zones nutritional tips to living your best, healthiest (and longest) life.
Okinawa, Japan
Okinawa is the southernmost prefecture of Japan, representing a series of small islands (including Okinawa Island), and is one of the original longevity Blue Zones. Okinawa had the highest concentration of female centenarians in the world - about 30 times more than in the U.S. This is for a variety of reasons, but a key factor is that Okinawan women have a much lower rate of breast cancer than women who live outside of Okinawa. One reason why is believed to be because of the food there and how it's ultimately expressed in their hormones and genetic expression.
One such food is tofu, which Okinawans eat regularly - much more than meat, which is the go-to protein here in the U.S. In fact, tofu is incorporated into almost every meal of the day, including for breakfast. It's a well-debunked health myth that tofu is bad for hormonal health (in fact, the phytoestrogens in soy foods like tofu has been found to be protective against hormone-related cancers).
Okinawans also consume an herb called otani-watari, which is a type of fern and it is common to boil this herb and incorporate it into stir-fries, salads, and soups. They also regularly eat seaweed, which has a compound called astaxanthin, a compound linked to reducing inflammation.
Sardinia, Italy
Sardinia has 10 times the number of centenarians as in the U.S., and for the most part, people still primarily hunt, fish, and harvest their own foods. Interestingly, whole grains and dairy are both big parts of the typical diet in Sardinia, two food groups that are often demonized here in the States by many healthy eaters. But the grains and dairy they eat are processed differently than here in the U.S.
Researchers have found that centenarians in Sardinia have high amounts of a very specific bacteria strain in their digestive systems compared to other populations, lactobacillus. Any guesses as to where it's found? Starter dough used to make bread. The bread in Sardinia is typically a sourdough and its starter dough is very rich in gut-healthy bacteria.
The cheese in Sardinia is much less processed than what's the norm in the West, too. Often, it's made with whole sheep's milk or goat's milk rather than cow's milk and is so rich that it only takes a little to be satiated. And it too, has lactobacillus.
Nicoya Peninsula, Costa Rica
Nicoya has the lowest rate of middle aged mortality in the world. That means they often reach age 92 or 93 without heart disease, diabetes, certain types of cancers and dementia, or obesity. They live a long time and stay sharp to the very end.
One food that could be credited to these long, heart healthy lives: corn tortillas. The way they make corn tortillas in Nicoya, it's a more elaborate process than other parts of the world however. Corn is loaded with vitamins and fiber and in Nicoya, they soak the corn to break it down. This releases niacin, also known as vitamin B3, which is housed inside the kernels' walls and is linked to lowering cholesterol and also preventing cognitive decline.
These vitamin B3-rich corn tortillas are almost always paired with another healthy staple: beans, which are loaded with fiber. The longevity all-star food is beans. Research shows that eating about a cup of beans a day may add an extra four years of life expectancy. When researchers looked at the DNA and RNA of Nicoyans, they found that they had far more telomeres, which are structures that protect the ends of DNA and RNA strands. Longer telomeres are associated with longer healthspans - aka the number of healthy, high-quality years we enjoy - while shorter telomeres are associated with dementia and heart disease.
Ikaria, Greece
The rate of cardiovascular disease in Ikaria is half of what it is in the West, and dementia is only one-fifth of the rates it is here. Just by where it is in the world, you may be able to guess what accounts for these benefits: Yep, it's ground zero for the Mediterranean diet, the most scientifically researched healthy eating plan. (And one with many benefits for cardiovascular and cognitive health.)
So yes, eating a diet rich in vegetables, whole grains, fish, and olive oil is definitely a big part of living life like an Ikarian.
Loma Linda, California
Believe it or not, the U.S. is home to one of the Blue Zones. What sets Loma Linda apart from the rest of California, and the country as a whole, is that most people who live there are Seventh-day Adventists, a sect of Christianity that originated in the U.S. in the mid-19th century. As part of their interpretation of Christianity, Seventh-day Adventists typically shun the consumption of meat, alcohol, and caffeine. While red wine can be linked to longevity - and certainly flows freely in Ikaria - too much alcohol however is linked to actually shortening lifespan. People in all blue zones (except Adventists) do drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day, with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.
So what exactly is it about Loma Linda? It appears very simple. They don't cook with grease or salt and for the most part, their diet consists simply of vegetables, fruit, nuts, and grains.
The longest-lived people in the Blue Zones also share several other characteristics that lead to increased health spans:
Moving Naturally
The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.
Purpose
The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy.
Down Shift
Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that others don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.
80% Rule
“Hara hachi bu” – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.
Plant Slant
Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat - mostly pork - is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of a deck of cards.
Belong
All but five of the 263 centenarians we interviewed belonged to some faith-based community. Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.
Loved Ones First
Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).
Healthy Social Circle
The world’s longest lived people chose - or were born into - social circles that supported healthy behaviors, Okinawans create ”moais” - groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.
When you consider each region and this Blue Zones guide as a whole, the takeaways aren't actually anything complicated at al - and they're certainly not expensive. Eating minimally processed, plant-based foods, staying active, finding purpose and maintaining good relationships with others are the common threads that weave the benefits together. Put those simple tips to practice and you can truly go blue, no matter where you live.