Blue Zones: What Can We Learn from the World’s Healthiest Communities?

Written By Luke Saddler

Around the world, there are geographic regions where people live significantly longer and maintain much healthier lives. The inhabitants of these so-called “Blue Zones” have much lower rates of chronic diseases and significantly higher numbers of centenarians, who live past 100 years old. There are five identified Blue Zones, which include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). Extensive research on these communities has revealed some of the secrets behind their long-lasting lives. In this article, we will cover some common lifestyle and dietary practices that have allowed the people of blue zones to sustain vibrantly healthy lives.

The dietary patterns of Blue Zone regions can offer important insights into the relationship between nutrition and longevity. The diets in Blue Zones are around 95% plant-based. Most groups are not true vegetarians, however. Healthline says people in Blue Zones “only tend to eat meat around five times per month,” or about once a week (Roberston, 2017). Even when they consume meat, it is often chicken, pork, or lamb, and the portions are relatively small. The avoidance of red meat, as well as processed meat, has been linked to the reduction of death from numerous amount of causes, such as cardiovascular disease, stroke, and cancer. Rather, diets in the Blue Zones focus on vegetables, legumes, whole grains, and nuts. For example, the Okinawan diet centers around sweet potatoes and often complements them with leafy vegetables, soy products like tofu, and servings of fish.

A prominent dietary pattern of the Blue Zones is their preference for fish, and fish will often be consumed every week. According to their online guidelines, fish such as “sardines, trout, snapper, cod, and anchovies are good health choices” (Blue Zones® Food Guidelines, n.d.). It should be noted that not all fish are great options, as some potentially contain high levels of mercury, like tuna. Also, legumes, which include beans, peas, and lentils are rich in Blue Zone diets. They are great sources of protein and fiber and have been associated with lower mortality rates (Roberston, 2017). In Costa Rica, black beans are common in the Nicoyan diet, and along with corn and squash, they are known as the “three sisters,” a nutrient-rich staple combination. Next, people in Blue Zones limit their dairy consumption to only a few times a week, made from “sheep and goat’s milk– especially yogurt” (Blue Zones® Food Guidelines, n.d.). Furthermore, people in Blue Zones often snack on nuts, which are nutrient-packed and a great source of healthy fat. Another surprising fact about Blue Zones is that they consume alcohol daily. Moderate (1-2 glasses per day) red wine drinking is often a routine in the Blue Zones, except for the Adventists of Loma Linda (Wizemann, 2015). Red wine is high in antioxidants, which can help prevent DNA damage that can contribute to aging (Robertson, 2017). Overall, a focus on whole, plant-based food and little to no processed foods, have contributed to the extraordinary longevity observed in the Blue Zones.

Finally, the people of the Blue Zones have many unique factors in their lifestyle that have been linked to improving their longevity. To begin, the people in Blue Zones generally are known to have a life purpose, which can contribute to lower stress levels and improved mental health. For instance, in Okinawa it is known as “ikigai” or in Nicoya, “plan de vida.” To expand upon this, a lot of the Blue Zones can be characterized as religious communities, which can contribute to their life purpose, also provide social support, and reduce rates of depression (Robertson 2017). Second, there is a strong caregiving and family dynamic in the communities of the Blue Zones. Often, grandparents will live with their families. According to Healthline, “Grandparents who look after their grandchildren have a higher chance of living longer” (Roberston 2017). Tightly knit around purpose, faith, and family, the communities of Blue Zones have fostered emotional well-being and reduced isolation. Another key principle in Blue Zone life is movement throughout the day.

As opposed to going to the gym to exercise, natural movement incorporated daily helps maintain muscle strength, cardiovascular health, and mobility, even into old age. For example, farming, gardening, walking, and even simple chores help promote this simple movement every day. Finally, people in Blue Zones concentrate on deliberate rest and stress reduction. People get the right amount of sleep and even take daily naps. A sufficient night’s sleep, or about 7 hours, plays an essential role in reducing stress and proper bodily function. Furthermore, daytime napping is quite common in Icaria and Sardinia (Robertson 2017). These quick naps, usually consisting of around 30 minutes or less, may also lessen the risk of heart disease and death. Another example of stress reduction is the 80% rule, which the Okinawans call “hara hachi bu” (Robertson 2017). The rule not only prevents overeating but also employs a mindfulness practice that reduces stress.

In conclusion, we can still incorporate the Blue Zone habits into our lives, despite not living in one. Eating a diet rich in plant-based, whole foods; finding simple ways to move daily; and promoting strong social connections are all basic steps that we can take to improve our lives and live longer. By pursuing a sense of purpose and reducing stress, we can improve our overall well-being and live like the centenarians of the Blue Zones.

References

Luke Saddler
Previous

What is Medicaid and Medicare?
Next

10 Days in: A healthcare perspective of Donald Trump's US Withdrawal from the World Health Organization (WHO)