I’ve wanted to write about the Blue Zones for a while, and writing this post on the 20th March – International Day of Happiness, seemed to be a perfectly fitting moment to do so. I read The Blue Zones by Dan Buettner about a year ago and found it to be a very eye opening, grounding and heartwarming read. There are links at the bottom of this post to some of Dan Buettner’s books if you’d like to delve deeper and read them too.
What are the ‘Blue Zones’?
There are five places in the world that fit the ‘Blue Zones’ criteria for longevity. These places have the largest concentrations of the longest lived people on the planet, many of which have made it past 100 years old. Their secret? It comes down to 9 key lifestyle habits that collectively form a recipe for living a long, happy and fulfilling life. For the purpose of this blog post, I’ll often refer to the residents of the Blue Zones as ‘Blue Zoners’.
The concept of Blue Zones began when Gianni Pes and Michel Poulain carried out demographic research in Sardinia in the early 2000s. Their study, outlined in the Journal of Experimental Gerontology, identified a region of the world with the highest concentrations of male centenarians. Concentric circles were marked out in blue on the map, highlighting ‘villages of extreme longevity’. They would refer to this area inside the circles as the ‘blue zone’. Dan Buettner, National Geographic Fellow then built on this research, setting out on an adventure to discover other ‘Blue Zones’ around the world. ‘Blue Zones’ is now a trademark of Blue Zones, LLC, and reflects the lifestyle and environment of the people living in these longevity hotspots.
The five Blue Zones are; Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and Loma Linda in California.
Okinawa
Situated in the picturesque, subtropical Ryukyu Islands, Okinawa is a prefecture of Japan with a population of 1.457 million people, spread across 160 islands. The southern islands of Japan have long been associated with longevity and have even been referred to as the land of immortals. The people of rural Okinawa have less cardiovascular disease, cancer and dementia compared with western civilisations and Okinawan women also live longer than any other women on the planet. The oldest Okinawan woman, Kane Tanaka is still alive today. Born in 1903, she is an astonishing 118 years old.
Okinawans eat a predominantly plant based diet. Most will enjoy miso soup and soy products everyday. Gardening is a key part of life for many Okinawans and they tend to grow many foods and plants with medicinal value, such as ginger, turmeric and mugwort. These are staples of Okinawan diets, providing important protection against inflammatory disease. The subtropical climate provides good levels of sunshine, providing essential vitamin D for healthy skin and bones. Spending a lot of time outside tending gardens means Okinawans have optimal levels of vitamin D.
Learn more about the Blue Zone of Okinawa here.
Sardinia
Sardinia is the second largest island in the Meditteranean after Sicily and is one of Italy’s 20 regions. Despite its size, Sardinia remains largely uninhabited, with a population of 1.628 million. It’s diverse untouched landscapes make for a nature-lovers paradise.
There is a cluster of mountain villages in Sardinia that make up the first ever official Blue Zone. The village of Seulo in the Barbagia region in particular holds the record for the highest number of centenarians in Sardinia.
Sardinian Blue Zoners enjoy active lifestyles and traditionally eat a diet rich in whole-grains, beans, garden vegetables and fruits. Their diet is predominantly plant-based with small amounts of meat – usually on sundays and special occasions. Sardinians also traditionally eat pecorino cheese made from grass-fed sheep, which is rich in omega-3 fatty acids.
Learn more about the Blue Zone of Sardinia here.
Nicoya
According to the World Happiness report, Costa Rica is the 16th happiest country in the world and the happiest of all countries in Latin America. With its tropical climate, dense rainforest and pristine beaches, Costa Rica closely resembles a vision of paradise and is popular with tourists seeking relaxation and adventures in the country’s beautiful natural surroundings.
Nicoya is situated on the Pacific coast of Costa Rica. Among the ideal Nicoyan lifestyle characteristics cited by the research carried out by Dan Buettner and his team were the water’s high calcium and magnesium content, daily physical activity, daily fruit consumption, and close family relationships.
Learn more about the Blue Zone of Nicoya here.
Ikaria
Situated in the Aegean Sea is the tiny sunsoaked Greek island of Ikaria. It has a population of just over 8,000 people. The longest lived Ikarian tend to reside in quaint mountain villages. Today, Ikarians are almost entirely free of dementia and other chronic diseases that are common among those in western cultures. An astonishing one in three Ikarian’s will live into their 90s.
A lifestyle factor of Ikarian’s associated with longevity is their meditteranea diet, rich in fruits and vegetables, whole grains, beans, potatoes and olive oil. Other factors include their frequent consumption of herbal teas and wine, their robust social circles and their faith based community.
Learn more about the Blue Zone of Nicoya here.
Loma Linda
The community of around 9,000 Seventh-day Adventists in the Loma Linda area of California form the core of North America’s Blue Zone. They tend to live about 10 years longer than the average american.
A large part of their longevity can be attributed to vegetarianism associated with their faith and regular exercise. Seventh-day Adventists also abstain from alcohol and smoking.
Learn more about the Blue Zone of Loma Linda here.
The ‘Power 9’
There are 9 key habits/lifestyle factors that all Blue Zones residents share. There is strong evidence that these contribute significantly to the longevity of these people. From diet to mentality, centenarians and their descendants all share common lifestyle habits, illustrated in the useful graphic below, taken from the Blue Zones website.
Move Naturally
It’s not about intensive gym sessions or running marathons. ‘Blue Zoners’ simply move naturally, everyday while they go about their business. Whether it’s walking up the hilly cobbled streets into town to shop for groceries or long days spent tending their gardens in the sunshine, people of the Blue Zones live unforced active lifestyles.
Purpose
It is a common theme among Blue Zoners, that they feel a strong sense of purpose in life. It is believed that a strong sense of purpose can add seven years to your life. In Okinawa, Japan, this is known as ‘Ikigai’, which translates to ‘reason for being’ and in Nicoya, Costa Rica, they say ‘plan de vida’, which translates to ‘why I wake up in the morning’.
Down Shift
Just like us, ‘Blue Zoners’ experience stress, but it is the way they effortlessly seem to manage it that has a positive impact on their health, and thus, their longevity. Stress puts huge strain on the body if not managed properly and it has been linked to multiple inflammatory conditions and diseases commonly associated with age. Stress affects all areas of the body, from the gut to the heart, to the brain. ‘Blue Zoners’ often take time out for reflection and for relaxation and this is a fundamental contributor to their higher sense of wellbeing. For example it is tradition for Okinawans to take a few moments every day to remember their ancestors. Adventists of Loma Linda pray, Ikarians enjoy an afternoon nap and Sardinians wind down with a glass of wine with friends.
80% Rule
When it comes to food, Blue Zoners eat well, but they do not gorge themselves. Instead they tend to only eat what they need and stop eating before they are full. This is a healthy way to maintain weight. Obesity is uncommon in the Blue Zones. In contrast to dinner time traditionally including the largest meal of the day for westerners, ‘Blue Zoners’ will eat their smallest meals in the afternoon or early evening. In Okinawa, a 2500-year old Confucian mantra, ‘hara hachi bu’ is said before meals as a reminder to stop eating when they are 80% full.
Plant Slant
Beans and legumes like fava, soy and lentils are core staples in all ‘Blue Zoners’ diets. Meat is eaten on average about five times a month and serving sizes also tend to be smaller than western portions. A lot of Blue Zoners grow their own food, and much of it is likely to be organic, which is also higher in nutrients.
The longest-lived people eat a plant-based diet. They eat meat but only as a condiment or a celebration. Nothing they eat has a plastic wrapper.
Dan Buettner
Wine at 5
People in all the Blue Zones, with the exception of Adventists in Loma Linda, drink alcohol regularly. Surprisingly, moderate drinkers seem to outlive non-drinkers in the Blue Zones. In Sardinia, it is popular to drink Cannonau wine, which contains higher concentrations of anthocyanins and polyphenols than other types of wine. These are micronutrients with antioxidant effects associated with good heart health. This is not to say that alcohol is a ‘health drink!’ It more likely comes down to the combined social aspect of enjoying a few drinks with friends over food. Which leads on nicely to the next of the ‘power 9’
Right Tribe
‘Blue Zoners’ were either born into or have chosen social circles that support and anchorage healthy habits and behaviours. Many Okinawans belong to ‘Moais’, in other words, groups of five friends who are committed to each other for life. Many elderly Okinawans still have close friends that go all the way back to their school years.
Loved Ones First
Centenarians of the Blue Zones share a ‘family first’ attitude. It is not uncommon for multiple generations to live in the same household or very close by to one another. Having close nit family groups has positive impacts on wellbeing and higher happiness levels are linked to lower risk of disease. Looking after and supporting one another is a key contributor to longevity in the Blue Zones.
Select your friendships carefully. Gather people around you who will reinforce your lifestyle.
Dan Buettner
Belong
Dan Buettner and his team interviewed hundreds of Centenarians on their travels for their research and they found that almost all of them belonged to a faith-based community. This sense of belonging that comes with being part of these communities is linked to an additional life expectancy of between 4 and 14 years.
Deepen your existing spiritual commitment.
Dan Buettner
What can we learn from the Blue Zones?
For me personally, the biggest takeaway from reading about the Blue Zones has been the fact that happiness and certainly longevity don’t stem from having money and material things. Instead it comes from appreciating the simple things in life, being grateful for what you do have and caring for your friends and family and neutering your tribe. It’s about spending more time doing the things that light you up, finding your sense of purpose and looking after your health. These are things that we can all do to live longer, more fulfilling lives.
When you’re born into a culture that doesn’t teach these traditions, it’s no surprise that many westerners as suffering from ill health and feelings of unfulfillment, but we all have the power to make small changes for the better, and the Blue Zones are the perfect inspiration for that.
Books
Description from Hive.co.uk: ‘A long healthy life is no accident. It begins with good genes, but it also depends on good habits. If you adopt the right lifestyle, experts say, chances are you may live up to a decade longer. So what’s the formula for success? National Geographic Explorer Dan Buettner has lead teams of researchers across the globe to uncover the secrets of Blue Zones-geographic regions where high percentages of centenarians are enjoying remarkably long, full lives.’
Description from Hive.co.uk: ‘Best-selling author Dan Buettner debuts his first cookbook, filled with 100 longevity recipes inspired by the Blue Zones locations around the world, where people live the longest. Building on decades of research, longevity guru Dan Buettner has gathered 100 recipes inspired by the Blue Zones, home to the healthiest and happiest communities in the world. Each dish–for example, Sardinian Herbed Lentil Minestrone; Costa Rican Hearts of Palm Ceviche; Cornmeal Waffles from Loma Linda, California; and Okinawan Sweet Potatoes–uses ingredients and cooking methods proven to increase longevity, wellness, and mental health. Complemented by mouthwatering photography, the recipes also include lifestyle tips (including the best times to eat dinner and proper portion sizes), all gleaned from countries as far away as Japan and as near as Blue Zones project cities in Texas. Innovative, easy to follow, and delicious, these healthy living recipes make the Blue Zones lifestyle even more attainable, thereby improving your health, extending your life, and filling your kitchen with happiness.‘
Find more Blue Zones books on Hive.co.uk
How to Live to be 100+
Watch the TED Talk by Dan Buettner below.
The Food Revolution Network
As listed above, a ‘plant slant’ diet is one of the ‘power nine’ when it comes to living a long healthy life. The Food Revolution Network is a fantastic resource for all things Plant Based. They’ve put together a free checklist of longevity promoting foods to include in your diet everyday. Download it via the link below.
Thank you for reading, have a beautiful day.
~ Faine
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