Do the Blue Zones hold the key to longevity?

Studies show that Blue Zones may teach all of us some secrets about living a longer, healthier life. These zones are known for their high proportions of people who live to the age of 100 and even beyond, largely avoiding health issues like heart disease and diabetes that affect many Americans. Learning from the world’s longest-living people can provide valuable lessons for the rest of us.

But what are Blue Zones? They are specific geographic places where a significant number of people live extraordinarily long and healthy lives. In 1999, demographic researchers noted that a group of villages in Sardinia, Italy, had an impressively high concentration of male centenarians, or men who reached the age of 100 years. Experts used a blue pen to highlight the area on a map and referred to it as the “blue zone.”

Later research verified the findings on Sardinia and confirmed the presence of four additional “blue zones” across the globe. The term has been trademarked and is used to describe the lifestyle and environment of the world’s longest-living population.

So, today, the five Blue Zone areas are scattered around the world and include Sardinia, Italy, Okinawa, Japan, Nicoya, Costa Rica, Loma Linda, California, and Ikaria, Greece.

Inspired by these five areas, experts started to help communities across the US implement practices and policies to improve the well-being of their residents. Here’s what they learned from people in these areas who live the longest!

1. Keep moving

People in Blue Zones don’t set out to exercise. Their day-to-day routines naturally involve moving around. They walk a lot, whether they’re going to a neighbor’s house or the market. They cultivate gardens, which involve moving and bending. And many of them are in physical work, such as herding sheep or farming (often performing their jobs without machines).

This being said, you don’t have to run marathons or lift weights to get the health benefits of physical activity. A recent study showed that regular walking can help seniors live longer, even if they don’t walk enough to achieve the recommended guidelines.

So find ways to get moving naturally. Try walking or biking to the grocery store. Take the stairs instead of the elevator. Any bit of moving helps.

2. Eat plenty of plants

People in Blue Zones eat different things because they’re from different parts of the world, but what they all have in common is a focus on a plant-based diet. Moreover, many of them grow their plants in the garden.

Beans feature prominently in most centenarians’ diets, as do vegetables, fruits, whole grains, herbs, and nuts. According to experts, some superstar foods that people in the Blue Zone eat include potatoes, tomatoes, avocados, bananas, wild leafy greens, fennel, brown rice, oatmeal, almonds and other nuts, and bitter melons.

In most cases, meat is present on their plates a few times a month, and only in small amounts.

3. Drink small amounts of alcohol regularly

In four of the five Blue Zones (Londa Linda being the exception), people have moderate amounts of red wine regularly. It’s important to note that “moderate,” in their case, means one to three glasses each day, generally as part of a meal.

According to a recent study, light-to-moderate drinkers were around 20% less likely to die in the follow-up period than those who didn’t drink alcohol at all; the moderate drinkers in the Bluze Zones were also 29% less likely to die from heart disease. Of course, too much alcohol can lead to lots of health issues, so tread carefully here.

4. Stay away from processed food

Most recipes in the Blue Zones are built around locally grown foods that don’t contain any preservatives or artificial sweeteners. They focus mainly on whole foods that are full of fiber and nutrients.

This doesn’t mean that people in the Blue Zones don’t eat, let’s say, sweets. They do, but these usually contain honey rather than added sugar and are reserved for special occasions. Packaged foods, candy bars, and soft drinks don’t feature in the Bluze Zone diet at all.

5. Eat only until you’re not hungry

There’s an essential difference between just not being funny and being full. Most centenarians are careful not to overeat. In fact, people living in Okinawa, Japan, follow the traditional mantra of “hara hachi bu,” which basically means eating only until you are 80% full.

Paying attention to your body’s signal is important. Keep in mind that it takes around 20 minutes for your brain to process the fact that your stomach has enough. In other words, be mindful of how much you’re taking in.

6. Don’t let stress become a problem

It’s well known that chronic stress leads to inflammation and a variety of health issues, so it’s not surprising that communities in the Blue Zones have effective ways of easing tension.

Sardinians gather with friends over wine, Ikarians have a midafternoon snooze, and Adventists, which make up most of the Loma Linda community, find solace in prayer. The specific ways may differ, but the outcome is the same: people in the Blue Zones know how to keep stress from hitting toxic levels.

So find the stress-relief method that works for you. Go for a swim or a walk. Try yoga or meditation. Keeping a journal (this one may be perfect), socializing with friends, indulging in a hobby, or getting outdoors can also help. You just have to find something that’s fun.

7. Nurture community connections

Social connectedness is an essential part of all Blue Zone communities. Sardinians enjoy happy hour in local bars, Adventists devote one day each week, and Okinawans have a tradition of establishing “moais,” circles of friends who commit to supporting one another’s social and emotional needs for life.

Building and maintaining such connections can boost your long-term health, and research on people living in the Blue Zone seems to confirm this theory. Several studies have shown that older adults with active social lives have considerably lower rates of cognitive decline and disability.

If you’re single and prefer not to be, a wonderful social network plus resources like online dating sites for seniors can be crucial in finding a partner that makes life sweeter—or even just for fun, casual dating.

8. Focus on family

People in the Blue Zones spend a lot of time with their families and support each other for multiple generations. This devotion to family means that aging adults stay close to their children and grandchildren and often live with them.

According to several studies, people who maintain strong family relationships experience fewer health issues and live longer. So make time for your loved ones. Regular phone calls or visits can go a long way toward maintaining and strengthening those bonds. Whenever possible, find activities you can all take part in and enjoy together.

9. Take spirituality seriously

A full 98% of Blue Zone centenarians interviewed by a team of researchers adhered to some kind of religious faith. Experts aren’t sure why, but people who attend religious services at least once per week tend to have a lower mortality rate compared to those who never attend.

If faith is part of your life, you may reap lasting benefits.

If you liked our article on Blue Zones, you may also want to read 8 Amazing Stress-Reduction Techniques for Seniors.