The Blue Zones are populations around the world where people live longer and have lower rates of chronic disease than the rest of the world. People living in these areas are not only more likely to live to 100 but also tend to remain healthy and active well into their eighties and nineties.
Identified by National Geographic Fellow Dan Buettner, the five Blue Zones include:
Ikaria, Greece
Loma Linda, California
Sardinia, Italy
Okinawa, Japan
Nicoya, Costa Rica
Research has shown that only about 20% of how long most people live is determined by our genes, while the other 80% is depends on our lifestyle. Along with a team of medical researchers, anthropologists, demographers, and epidemiologists, Dan found some common lifestyle factors shared by all of the Blue Zone populations, which can contribute to health and longevity. These include:
Eating a mostly plant-based diet. This doesn’t necessarily mean being totally vegetarian but legumes, vegetables, fruit and wholegrains make up most of the diet in all Blue Zones, with meat only eaten in small amounts. They also don’t overeat and have their smallest meal in the early evening.
Moving throughout the day. Rather than going to the gym or for a run and sitting the rest of the day, people living in Blue Zones have physical activity built into their daily life including walking, gardening and doing housework.
Alcohol in moderation. Many Blue Zone populations drink wine regularly, but only in moderation, with a meal and in the company of family and friends.
Managing stress. Blue Zone residents build stress-relieving practices into their daily routines. This includes prayer for the Adventists in Loma Linda, an afternoon nap for Ikarians and happy hour in Sardinia.
Having a life purpose. Called “Ikigai” by the Okinawans, having a reason for living makes you healthier, happier and increases life expectancy.
Belonging. Having strong family connections, close friends, strong social networks and being part of a faith-based community are common among the world’s longest-lived people. Older and younger people often live together in Blue Zone populations, and grandparents often live with their families and look after their grandchildren.
You can learn more about the Blue Zones and the lessons they can teach us, by visiting: https://www.bluezones.com/
References:
Buettner D, Skemp S. Blue Zones: Lessons From the World's Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318-321. doi: 10.1177/1559827616637066. PMID: 30202288; PMCID: PMC6125071.
