Blue Zones & Longevity: What's Their Secret

Blue Zones have been gaining attention lately, but what are they? The National Institute on Aging, along with a team of scientists, identified Loma Linda, California, Nicoya, Costa Rica, Sardinia, Italy, Ikaria, Greece, and Okinawa, Japan as five areas in the world with a high percentage of centenarians (people who are 100 years or older). These regions are known as "Blue Zones." In these Blue Zones, more people reach age 100 compared to the US.

This discovery led scientists to explore the lifestyle characteristics that might contribute to such longevity. They found that the Blue Zones' lifestyles shared the "Power 9^Ⓡ" characteristics.

Keep reading to learn more about the Power 9^Ⓡ, lifestyles, and diets practiced by centenarians from the Blue Zones.

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What is a Blue Zone?

Let's explore the Blue Zones, the world's longevity hotspots:

Sardinia: is a large Italian island in the Mediterranean Sea, known for its long-lived men. Walking over five miles a day is common for Sardinian men, which may support bone, muscle, and cardiovascular health. The Sardinian diet includes "whole-grain bread, beans, garden vegetables, and fruits." Meat is consumed sparingly, usually once a week. Sardinians drink wine in moderation. Cannonau wine, in particular, has a higher level of flavonoids than other wines.

Okinawa: is a Japanese island in the East China Sea, home to many long-lived women. The Okinawa centenarians have a culture of social safety nets that provide financial and emotional support. Okinawans often stop eating when they feel 80% full, which they believe contributes to their longevity.

Loma Linda: this Seventh-day Adventist community in California tends to live longer than the average American. They follow a primarily vegan diet of "leafy greens, nuts, and legumes." They also take time to relax and take 24 hours off work every week.

Nicoya: is a city in Costa Rica where people spend less on healthcare and have a higher chance of living to 90. Their sense of purpose, faith, and family are important in Nicoyan culture. Nicoyans avoid processed foods and eat tropical fruits, which are rich in antioxidants. Their water contains calcium and magnesium, which may support heart and bone health.

Ikaria: is a small island off Greece where people live longer than average. The residents of Ikaria have lower rates of cancer and heart disease compared to the US, and dementia is less common. Ikarians eat "a variation of the Mediterranean diet, with lots of fruits and vegetables, whole grains, beans, potatoes, and olive oil."

What is the Blue Zone Diet?

The Blue Zones Food Guidelines introduce us to how some of the world's longest-lived people eat. Here are some principles:

1. Eat a 95-100% plant-based diet: garden vegetables when in season, greens such as kale, spinach, turnip and beet, chard, and collards. Whole grains, seasonal fruits, and beans are common in Blue Zones meals. People also use oils derived from plants. In four of the five Blue Zones, people consume meat, but only occasionally as a celebratory food.  
2. Reduce meat and fish consumption: in the Blue Zones, people eat about two ounces or less of meat five times per month and less than three ounces of fish up to three times a week.
3. Reduce dairy consumption: milk from cows is not commonly used in the Blue Zones. The Ikarian and Sardinian Blue Zones use milk from goats and sheep. Most goat's milk is fermented as yogurt or cheese.
4. Reduce egg consumption: People in all Blue Zones only consume about two to four eggs per week.
5. Choose legumes (beans) daily: eating half a cup of cooked beans daily is common. On average, people in the Blue Zones eat more beans than Americans.
6. Reduce sugar: people in the Blue Zones have minimal added sugar consumption of no more than 28 grams daily (7 teaspoons).
7. Nuts are a great snack: Blue Zones centenarians eat two handfuls (roughly four ounces) of nuts daily.
8. Choose sourdough or whole wheat bread: Blue Zones centenarians eat only sourdough or 100 percent whole wheat bread.
9. Eat the "whole food": these foods are "made of a single ingredient, raw, cooked, ground, or fermented, and not highly processed."
10. Drink mainly water: Adventists in Loma Linda consume seven glasses of water daily. Many other Blue Zones centenarians drink coffee, tea, and red wine in moderation.

What Are The Power 9^Ⓡ?

Scientific studies suggest that our genes influence only a little more than 20% of how long we live, whereas the environment, diet, and lifestyle choices play a significant role. The Power 9^Ⓡ refers to nine lifestyle habits common among Blue Zone inhabitants.

1. Move Naturally: studies of the Blue Zones revealed that inhabitants have daily movement (like gardening, chopping firewood, walking to the shops, or taking long walks) instead of intense workouts.
2. Have Purpose: this is a fundamental Blue Zones trait. A study of US adults older than 50 suggested that a sense of purpose was associated with a lower risk of death from all causes.
3. Downshift: Stress can lead to stress-related disorders and mortality. Finding strategies to manage and decrease stress can help to minimize physical and mental health issues. Blue Zone inhabitants have routines that naturally help them reduce stress through napping, praying, or socializing.
4. Stop Eating at 80% Full: In addition to following the practice of stopping eating before achieving complete satiety, Blue Zone inhabitants usually eat the smallest meal of the day early in the evening, and consume nothing else after this meal.
5. Eat a Plant-Based Diet: most of the proteins in the diet come from beans, soy, and lentils.
6. Wine in Moderation: Not all Blue Zones inhabitants consume alcohol (for instance, the Adventist community in Loma Linda), but some centenarians have 1-2 small glasses of red wine daily. Most functional medicine practitioners do not recommend drinking alcohol due to the effects of long-term alcohol consumption.
7. Belong to a Faith-Based Community: Scientific studies have shown that attending religious services is associated with living longer.
8. Keep Family Close: People who live in Blue Zones work to keep the family united, which can mean caring for aging parents or grandparents and having a life partner.
9. Find the Right Tribe: Blue Zone inhabitants also have strong community ties. Surrounding yourself with people who support shared goals and values can improve your health.

Summary

Many people are interested in finding ways to live longer. The centenarians from the Blue Zones offer insights into lifestyle choices that may support a longer life. Simple lifestyle changes, including dietary modifications, daily movement, and community involvement, can contribute to overall well-being and longevity.