What Are “Blue Zones” and How Could They Help Us Live Longer?

Would you like to live as long as possible?

I’m not talking about nursing home living, either. I’m talking about living to one hundred years old while still thriving. And, of course, being active with little to no help from others.

Would you believe that there are places in the world where this is normal?

In fact, certain areas known as “Blue Zones” have people who reach age 100 at ten times greater rates than the United States.

That’s pretty wild, considering that we have the most advanced science and health care, and we’re the wealthiest nation in the history of humanity. The current life expectancy in the United States is 77 years old and is declining. Yes, for the first time, life expectancy is on the decline.

Why is this? And what makes these “Blue Zones” so special?

Let’s examine what “Blue Zones” are, where they are, and how studying their lifestyle can help us live longer.

What are “Blue Zones?” And Where Are They?

A “Blue Zone” is a non-scientific term given to geographic regions home to some of the world’s oldest people.

The concept was first introduced by the author Dan Buettner, who studied areas of the world where people live exceptionally long lives.

They are called “Blue Zones” because when Buettner and his colleagues searched for these areas, they drew blue circles around them on a map.

In his book called The Blue Zones, Buettner described five known Blue Zones:

• Icaria (Greece): Icaria is an island in Greece where people eat a Mediterranean diet rich in olive oil, red wine, and homegrown vegetables.

• Ogliastra, Sardinia (Italy): The Ogliastra region of Sardinia is home to some of the oldest men in the world. They live in mountainous areas where they typically work on farms and drink good amounts of red wine.

• Okinawa (Japan): Okinawa is home to the world’s oldest women, who eat many soy-based foods and practice tai chi, a meditative form of exercise.

• Nicoya Peninsula (Costa Rica): The Nicoyan diet centers around beans and corn tortillas. The people of this area regularly perform physical jobs into old age and have a sense of life purpose known as “plan de vida.”

• The Seventh-day Adventists in Loma Linda, California (USA): The Seventh-day Adventists are very religious. They’re strict vegetarians and live in tight-knit communities.

Although these are the only areas discussed in Buettner’s book, there may be unidentified areas in the world that could also be Blue Zones.

Several studies have found that these areas contain extremely high rates of nonagenarians and centenarians over 90 and 100 years old, respectively.

9 Things the Longest-Living People Have In Common

So, what are the commonalities of these regions?

Let’s take a look:

1. Their diet is primarily plant-based.

This means reducing the amount of meat, fish, and dairy products in your diet. They eat these items but in moderation. The Blue Zones have fish often, dairy occasionally, and meat only a few times a month. They also cook their meals with plenty of nutritious ingredients.

2. They grow their fruit & vegetables or have access to fresh, local options.

Many of the longest-living people have their own garden. This is a healthy food source that can be maintained throughout the year and helps them stay active and connected to nature. Even those without a garden have access to fresh fruit and vegetables through their local shops.

3. They only eat until they’re 80% full.

You should stop eating once you are 80% full because it takes around 20 minutes for your brain to realize you are full—this habit, which the Okinawans call “Hara Hachi Bu,” also helps with weight loss, which leads to staying healthy and hence, living a longer life.

4. They have next to zero processed sugar or foods.

The Blue Zones are known for having fresh, natural foods. The Standard American Diet would never fly there.

5. Movement is a natural part of their day.

These people are always walking or moving their bodies in some way. Whether gardening, walking to their neighbors, or going to the shop, motion is a key part of their lives.

6. They value community.

Family and friends come first of everyone in the blue zones. They value social connections, which help them lead healthier and happier lives.

7. They have a sense of purpose in life.

They have what the Japanese call “Ikigai.” This concept means having a drive and purpose helps people remain strong. Sometimes, this sense of purpose comes from living with their family and grandkids. But finding something that keeps you moving daily is essential for a healthy life.

8. They get adequate sleep.

When the sun goes down, they start winding down. These cultures aren’t night owls. Sleep is a priority. Getting plenty of sleep each night is vital for recovery and rejuvenation.

9. They reduce stress.

People in the blue zones tend to live stress-free lives because nature, family, and friends surround them, and they always stay active. And since they’re always walking (which keeps them young), they are always in nature. Science has shown how nature reduces psychological stress. Low stress helps keep some diseases at bay.

What About Alcohol?

It’s important to note that alcohol is a part of these cultures.

However, it’s not what you think.

For example, people in Italy and Greece drink wine with their food. The wine compliments their enjoyment of meals. Something else to note: they aren’t drinking hard liquor. Wine is the primary choice.

It’s similar in Okinawa. Okinawans consume alcohol like awamori and sake. But it’s rare.

Alcohol is consumed in moderation, and never to get drunk.

This concept is an important distinction. They drink to enjoy, not to escape.

You should adopt this behavior because Okinawa has the oldest women, and Sardinia, Italy, has the longest-living men.

The BMM Takeaway

There’s some fascinating research coming out of the Blue Zones.

Examining these lifestyles is allowing science to dissect how to extend life expectancy around the world..

The biggest takeaway to highlight is making conscious choices with your own lifestyle.

Ditch the Standard American Diet. Cut out the processed foods and sugars. Opt for natural, whole foods. Drink occasionally, and don’t make it a habit. MOVE your body daily, and don’t atrophy in a cubicle or behind a desk. Get outside and connect with others.

Living a long life is pointless if you can’t move or function without massive assistance.

Study and adopt the behaviors of the Blue Zones to age with vitality and vigor so you can keep living your best life.