The Blue Zones. What can we learn from these Long-lived populations?

For those unfamiliar with the Blue Zones Diet concept, this stems from a large piece of research which collates data from many years of studying long-lived population groups. Five regions of the world with the longest lifespans and the lowest rates of disease were identified by the explorer and National Geographic writer Dan Buettner and his team. These regions include:

Ikaria, Greece
Okinawa, Japan
Ogliastra (Sardinia, Italy)
Loma Linda, California (specifically, the Seventh Day Adventist population in this community)
Nicoya Peninsula, Costa Rica

In these longevity zones, a notable number of inhabitants live well into their nineties alongside record numbers of centenarians. But it is not only the length of their lives which is striking, but the considerably lower recorded incidence of the diseases seen in the United States and other more Westernised areas of the world. Comparisons on conditions including Type 2 Diabetes, cardiovascular disease and cancer are staggering. (1&2)

Cynics of the Blue Zones state that these are merely favourable genetic gene pools. Genetics do indeed play a role. However the Danish Twin Studies, which studied the lives of 2872 pairs between 1870-1900 suggest that longevity is only about 25% dependent on genetics. (3)

Therefore, around 75% of our ability to live well into our later years is influenced by a multitude of factors within our control. The Blue Zones research shows us that not only our diet but our lifestyle habits, social choices and mindset are important elements of longevity. So clearly, we have a great deal to learn from the Blue Zones. In this article, I will highlight some actionable areas for us to consider when working on our longevity.

Food is a fine place to begin. Although there are many cultural differences among the Blue Zones, there are some clear corelations.

Of great significance is a strong leaning on seasonal and organically grown plant foods. Meats are eaten less frequently, often being saved for special occasions. When meat is consumed, it is unprocessed and locally sourced. On average, Blue Zones inhabitant eat only 11-15 pounds of meat per year on average (mostly pork). (4)

In comparison, data from 2018 indicates that the average American consumed an estimated 223 pounds of meat per year. Even after accounting for food waste, this figure highlights the vast difference in dietary habits. (same ref as above). Additionally, the quality of meat needs to be considered. Animal rearing, when not organic, involves the use of growth promoters including hormonal substances and antibiotics noted to be deleterious to health.

Consequences of high meat consumption which are relevant to longevity data include obesity. An overweight condition increases the risk for type 2 diabetes, cardiovascular disease and certain types of cancer. These health issues are seen in high numbers in areas of the world in which a high level of processed meat is consumed.

Plant-based diets contain less calories and a higher level of protective compounds known as antioxidants therefore may promote longevity, in part, by lowering the progression of obesity. Higher levels of protective compounds in plant-based foods also protect the body from inflammation created by an overweight condition, or indeed the general stressors of 21st Century living. (5)

High meat diets also tend to encourage a reduced consumption of plant based foods (simply due to ratios on the plate) therefore a reduction in fibre and protective phytonutrients. As high-fibre diets have been linked with many health benefits, including improved stool motions, a healthy and diverse gut microbiome, decreases in type 2 Diabetes (6) and lower incidence of cardiovascular disease (7) and colorectal cancer (8) it would appear extremely likely that fibre is a significant factor in a Blue Zones diet.

Food sourced antioxidants, found in brightly coloured fruits and vegetables, play a key role in longevity. Antioxidants are naturally occurring chemicals found in foods that help prevent cell damage.

We can see from looking back at the diet of Okinawans through the 1950’s that their reliance on the carotenoid-rich sweet potato, is likely to have played a part in their low incidence of chronic disease, alongside green and yellow vegetables, soybean-based foods, and medicinal plants. (9)

Numerous studies have shown that antioxidant-rich diets help prevent and reverse chronic diseases, like cancer and heart disease.

Alongside a plant-based diet, with minimal meat intake what else can we learn from these long-lived populations?

How we eat is as important as what we eat. Blue Zones inhabitants tend to share a tendency to eat moderately. A particular cultural trait which we can learn from is observed amongst Okinawans who practice “hara hachi bu.” This Confucian mantra loosely translates to “eat until 80 percent full.” This cultural ritual is implemented early on in life. Children are taught to recite this phrase before eating from a young age which has led to a more mindful way of eating in this areas of the world.

With this ritual established, Okinawans tend to eat fewer calories overall thereby lowering the risk for obesity and obesity-related disease.

Another health practice seen in the Blue Zones is to eat light in the evening. This concept is backed up by large observational studies which have linked eating heavier evening meals and also nighttime snacking with increased risk for obesity, metabolic syndrome and related health conditions. (10)

Alongside healthy food rituals it is of course important to exercise. It is ‘incidental’ exercise as opposed to fast-paced gym workouts or extreme sports which keep these populations fit. Walking from A to B with less reliance on cars is a significant factor. Okinawans can be observed doing early morning Tai Chi in the park in large groups plus the cultural tendency to sit on the floor as opposed to on the sofa. Getting up from the floor on a consistent basis keeps the core strong.

Studies show that walking regularly and stepping up inclines can be particularly useful for longevity.

It is suggested that the hilly inclines of Sardinia have been shown to extend life spans of Sardinian shepherds in one of the Blue Zones. (11)

Building stress resilience is an added longevity element in the research. Resilience tools include investing time in community and friendships, prayer, meditation and taking daytime naps. Improving our ability to tackle feelings of stress can reduce inflammation and cardiovascular disease. (12)

We are also more likely to feel a sense of wellbeing and to sleep deeply when feeling part of a community.

The final longevity tip I will share from this research is to find that ‘joy’ in your life.

Those on the Nicoya Peninsula refer to it as “plan de vida.” The Okinawans call this “ikigai.” We could loosely translate this to “purpose.” And from find your purpose, we feel that sense of joy in life. Ikigai is found at the intersection of what you love and what you are good at, what the world needs. It can encompass many simple things and does not need to be related to earnings.

There are so many wellness tips to be gained from understanding how long-lived populations live. A largely plant-based, moderate food plan, eaten amongst friends whilst enjoying all the benefits of community appears to contain some of the secrets to a long-lived healthy life.

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