B is for Blue Zones

Simple, Practical, Science-Based Tips for a Long Healthy Life

If you are interested in longevity (and if you are reading this blog, you are!) then you know about the Blue Zones, areas of the world where people live long and live well.

The Blue Zones gained national prominence in 2005 when Dan Buettner and his research team were featured in National Geographic Magazine as they sought long lived populations to learn their habits. (Read on to learn why the areas are called Blue Zones.) Researchers traveled to five areas in the world to engage with the residents and document the lifelong habits that helped them reach a productive old age. The five Blue Zones are:

• Sardinia (Italy)
• Okinawa, Japan
• Nicoya Peninsula of Costa Rica
• Ikaria, Greece
• Loma Linda, California

Five very different regions, cultures, and customs, but these 9 commonalities were teased out, stressing that eating well, moving well, and being well are linked to longevity.

• Belonging to a community
• Living in an environment that allows for more movement
• Putting families first
• Moderate alcohol intake, for those who drink alcohol
• Developing routines to defuse stress
• Finding a purpose in life
• Surrounding yourself with lifelong friends
• Learning to eat when 80% full, leading to smaller meals
• Eating a mostly plant-based diet

What Does It Mean for You?

• Make movement a part of your life. People living in Blue Zones don’t belong to gyms or fitness centers, but they move every 20 minutes or so. We can all incorporate more movement throughout the day.
• Stop eating when 80% full…the Okinawans have a saying for it “Hara hachi bu.”  Learn to do it by listening to your hunger and fullness cues, some would call it mindful eating, and eventually you will recognize the 80% mark.
• Eat more fruits, vegetables, and whole grains incorporated into plant-forward meals. Check out The Blue Zones Kitchen for recipes from each of the Blue Zones.
• Eat more beans; a common veggie in all Blue Zones from soybeans in Okinawa to black beans in Costa Rica, beans are a staple food of long-lived populations. Canned beans are as healthful as dry beans, simply rinse to decrease the sodium or choose low sodium varieties of canned beans.
• Remember that alcohol is not a healthy drink. See our post A is for Alcohol for what moderate drinking means. Click here for the alcohol post.

And why are they called “Blue Zones?” The simple answer is that researchers drew a line around each area with a high concentration of long-lived people. The line was drawn in blue ink…therefore, Blue Zones!

What principles of the Blue Zones do you make a part of your life? Leave us a comment to let us know.

Next up? As the temperatures heat up, we all need to pay attention to H is for Hydration. And you will learn some surprising ways that hydration is tied to longevity.