Blue Zones: why do their inhabitants live longer?
Dan Buettner, a National Geographic Explorer and Fellow, led an exploratory project in 2004. The team identified five regions that stood out for longevity and vitality, the five Blue Zones. These Blue Zones are specific geographic regions where communities boast an unusually high number of centenarians, individuals who live to be 100 years or older. These areas have captured the interest of researchers seeking to unravel the secrets behind the remarkable longevity and vitality of their residents. So where are the Blue Zones, and what are they doing that the people are living longer?
Locations of Blue Zones:
Home to some of the world's oldest and healthiest people, Okinawa emphasizes a plant-based diet, strong social connections, and a sense of purpose.
In the mountainous region of Sardinia, a Mediterranean diet rich in vegetables, legumes, and olive oil, combined with a close-knit community, contributes to the residents' longevity.
The Nicoya Peninsula stands out for its simple, traditional lifestyle, including a diet centered on beans, corn, and tropical fruits, as well as strong familial and community bonds.
Residents of Ikaria benefit from a diet high in vegetables and olive oil, regular physical activity, and a laid-back lifestyle that promotes reduced stress and increased well-being.
Loma Linda is unique among Blue Zones as it's a community of Seventh-day Adventists who prioritize a plant-based diet, regular exercise, and a day of rest, contributing to their impressive life expectancy.
Singapore was not discovered on the 2004 exploratory project by Buettner. This newest blue zone, was man-made instead of growing organically. The city of Singapore enacted health policies and encouraged more walking, the purchase of healthy food, more socialization, and better healthcare.
Nine Common Lifestyle Factors
Researchers found common trends among the five, now six, Blue Zones that attributed to longer lives. Dan Buettner determined nine lifestyle habits of the world's healthiest, longest-lived people.
1. Making movement a natural part of your day:
Regular, natural physical activity is integrated into the daily lives of Blue Zone residents. From walking and gardening to manual labor, staying active is a fundamental part of their lifestyle.
2. Know your sense of purpose:
Across the Blue Zones, a sense of purpose, or "reason for being," is an integral part of their culture. Having a sense of purpose can reduce overall inflammation and lower the chances of some diseases later in life. The key is that your sense of purpose does not have to come from your career. It can come from your hobbies, volunteer organizations, or raising your family.
3. Prioritize stress relief:
Stress can be the silent killer, causing strain on daily life and even causing physical symptoms such as inflammation in the body. Those who live longer have regular routines to minimize stress through prayer, naps, happy hour, or other activities.
4. Stop eating when 80% full:
Okinawans follow the 80% rule: they stop eating when they are 80% full. The ability to eat to the point of being 80% full means you have to eat slower. Your body recognizes it is full 20 minutes after you eat.
5. Eat a primarily plant-based diet:
Blue Zones consistently emphasize a predominantly plant-based diet rich in fruits, vegetables, legumes, and whole grains. This dietary choice is associated with reduced risks of chronic diseases and increased longevity.
6. Wine:
People in all Blue Zones, except for the Adventists, drink a moderate amount of alcohol regularly. For the Sardinians, their wine provides regular antioxidants.
The skin of grapes contains resveratrol, which can protect against cancer, heart disease, and dementia. Drinking regularly in moderation also helps to loosen up, relax, and build friendships.
7. Belong:
Those who attended a faith-based service were shown to live longer. In the original study, "All but five of the 263 centenarians we interviewed belonged to some faith-based community. Individuals of faith who regularly attend a faith-based service live 4 to 14 years longer than their counterparts who do not, " Buettner said.
8. Put your family first:
Keeping aging parents and grandparents in the home or nearby, committing to a life partner, and investing time with children was linked to lower disease and mortality rates.
9. Right tribe
Having the right social circle can help you live longer. Good friends that stick around can help support you through rough times. It is also important to find a social circle with the same healthy values to influence and support your decisions for the better.
Conclusion
The Blue Zones offer a blueprint for promoting health and longevity that extends beyond geographic boundaries. By incorporating elements such as a plant-based diet, strong social connections, regular physical activity, and a sense of purpose, individuals can strive to enhance their well-being and potentially extend their years.
For additional information, head to bluezones.com
