Imagine communities where residents live past the century mark, not by just surviving but maintaining their functionality well into their golden years. In a society where the pursuit of longevity is often linked to the next big health fad or a new supplement on the market, the idea of long-living communities sounds like just another way to push some new health trend. However, there are regions around the world with communities living beyond the century mark. Researchers have dubbed them “blue zones.”
What are Blue Zones?
There are currently 5 regions across the world with the distinction of being a “blue zone”: Sardinia (Italy), Okinawa (Japan), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California, USA). These regions have a higher-than-average prevalence of centenarians – people who have reached the age of 100 and beyond. On the surface, they couldn’t be any more different. They are in various geographical locations and have very different cultures. So, what do they have in common?
Eat Wisely
In blue zones, most centenarians have a diet focused on whole, nutritionally dense foods – many being plant-based with very little to no meat consumption. Sardinia’s diet consists of whole-grain bread, beans, garden vegetables, and fruits. Meat is typically reserved for Sundays or special occasions. Sardinians also enjoy a good glass or two of wine multiple times weekly. Okinawans have a diet high in vegetables and tofu with little to no meat consumption. They also practice “hara hachi bu,” roughly translating to “stop eating when you’re 80% full,” which may contribute to why Okinawans eat almost 1600 fewer calories a day on average than Americans. Those who live in the Nicoya region of Costa Rica live off the “three sisters” – squash, beans, and corn. The population with the longest life span in Loma Linda are members of the Seventh Day Adventist Church, and 35% of their followers are vegetarian. For those who do eat meat, it only contributes to 5% of their daily calories.
Move Naturally
Those who live in blue zones don’t exercise intentionally. They do, however, move often. Sardinians walk up and down steep streets everywhere they go. Okinawans frequently sit on the floor or on low-lying furniture, causing them to use their entire body to stand up or sit down. Using the whole body helps maintain balance and decrease the risk of falls. Almost every home in Okinawa has a garden that is tended to daily. Ikarians participate in joyous activities such as dancing and games with family and friends. Nicoyans do everything by hand – chopping wood, grinding corn, and making tortillas. No machinery is used in their daily lives. Loma Linda is the exception to the intentional exercise rule – residents mountain bike, swim, or play a friendly game of pickleball.
Outlook
People in blue zones have vocabulary for purpose and apply it to their daily lives. Okinawans call it ikigai, which means “a reason to live.” It is a concept that drives people to find what truly matters to them – family, hobbies, gardening, or music – anything that provides a life of joy and purpose. Nicoyans have a plan de vida or Soul’s Purpose, creating a drive to contribute to the higher, collective good. Those in Ikaria and Sardinia turn to faith for their purpose and drive in life. In Loma Linda, Adventists emphasize supporting their community through volunteer work.
While stress is a part of our daily lives, blue zones have ways to reduce or cope with stressors. These rituals vary across the regions but include attending happy hour with friends, taking a midday nap, prayer, meditation, and ancestor veneration.
Connection
Centenarians have a strong focus on loved ones first. In all of the blue zones, a lot of time and effort is put forth on their relationships with their children and spouses. Children keep their aging parents close and consider them pillars of wisdom for younger generations. Very few blue zones have retirement homes, as families live in multigenerational housing and care for each other.
These populations also have a community where they feel they belong. Sardinians, Ikarians, and those in Loma Linda live in strong faith-based communities and attend services at least once per week, if not more. In Okinawa, you’ll find moai. These groups of 4-5 people have known each other their entire lives. Moai see each other at least weekly, and if one of their members doesn’t show up, they all go check on them. They also have a pool of money for times when someone may need help – no questions asked.
What can we learn from blue zones?
Key take-aways from the longest-living people in the world:
- Incorporate more vegetables, beans, and fruit into your diet. Use meat sparingly.
- Eat until you are satisfied, not full.
- Move! Go for a walk. Start a garden. Do household activities by hand.
- Find purpose in your life –faith, dedication to your community, a hobby – anything that gives you drive.
- Remember to de-stress! Take a nap. Hang out with friends and family. Enjoy a glass of wine. Go to a place of worship. Find something that gives you a moment to relax.
- Have a community! Focus on your loved ones – children, spouses, or family. Find a group where you are supported.
- Surround yourself with people who have habits you want to create. Eat with those who have a diet you want to follow. Find a walking or aquatic exercise group. It is easier to stick to habits when you feel supported.
Embarking on a journey towards healthier living isn’t just about adding years to your life; it’s about adding life to your years. By eating wisely, moving more, de-stressing your life, and finding your community, you’re investing in a longer lifespan and enhancing the quality of each day you live. Small changes can create significant results over time. So, let’s commit to nourishing our bodies and embracing a lifestyle that fosters vitality, longevity, and fulfillment. Here’s to a healthier, happier, and more vibrant future ahead. Cheers to living longer and living better!
Written by: Kyra Moore
About the author: Kyra is a passionate freelance medical content writer, registered nurse, and adjunct clinical nursing instructor. She enjoys using her nursing background to write engaging narratives that break down the complexities of medical topics and the technicalities of healthcare. When she’s not educating the next generation of up-and-coming nurses or writing insightful medical content, she enjoys all the beautiful nature the PNW offers with her husband and teenage stepson. You can find additional articles written by Kyra on her website: www.nurseverse.org.
Sources:
- Buettner, D., & Skemp, S. (2016). Blue Zones: Lessons From the World’s Longest Lived. American Journal of Lifestyle Medicine, 10(5), 318-321. https://doi.org/10.1177/1559827616637066
- Poulain, M., Herm, A., & Pes, G. (2013). The Blue Zones: areas of exceptional longevity around the world. Vienna Yearbook of Population Research, 11, 87–108. http://www.jstor.org/stable/43050798
- U.S. National Library of Medicine. (2015, May 8). Lessons from the blue zones®. Business Engagement in Building Healthy Communities: Workshop Summary. https://www.ncbi.nlm.nih.gov/books/NBK298903/