Uncover longevity lessons from the people of the Blue Zones – those that live the healthiest and happiest lives.
The Blue Zones are areas in the world where people live longer, and better. They have a high percentage of nonagenarians and centenarians – people who live to be over 90 and 100, respectively – and they also have low rates of chronic diseases, including diabetes, heart disease, cancer, and obesity.
The term Blue Zone first came about in 2000 after Michel Poulain and Gianni Pes, who were studying longevity, discovered a population in the Barbagia region of Sardinia, Italy with such features, marking out the area with a blue circle. Later, a team led by researcher Dan Buettner embarked on a project aimed at locating other areas with high longevity rates. They identified four additional regions: Okinawa in Japan, Ikaria in Greece, Loma Linda in California, and Nicoya Peninsula in Costa Rica – which are now all called Blue Zones. Buettner has since published a number of books detailing the lifestyle habits of these regions, which include regular physical activity, reducing daily stress, and fostering a sense of purpose and belonging.
Crucially, a key factor that people living in Blue Zones have in common is what they eat – a plant-based diet that is rich in wholefoods. “The Blue Zone diets are plant-based, with minimal amounts of animal foods, and the very rare consumption of processed foods,” says Dr Evangeline Mantzioris, Program Director of Nutrition and Food Sciences at the University of South Australia. “We know from the evidence base on plant-based diets that these are best associated with lower risks of heart disease, diabetes, and certain types of cancers.”
So, how can we embrace the power of plant-based eating and live to 100? While we can’t make any promises, these food lessons from the Blue Zones might just help, and they’ll boost your health and happiness in the meantime.
#1 Bring on the beans
Beans are a cornerstone of the Blue Zone diet, according to Dan, and he recommends eating at least half a cup of cooked beans daily. Evangeline emphasises that their high antioxidant content can reduce oxidative stress and, in turn, reduce the risk of chronic disease. Beans also contain protein, which is important for building and repairing tissues and muscles, and they are a great source of fibre. “Try them all – lentils, chickpeas, black beans, red kidney beans,” says Evangeline. “Think of adding them to soups, curries, stews, and chilli.”
#2 Make it meat free
“Cutting down on animal products typically means a lower intake of saturated fats while reaping the benefits of the foods that meat is replaced with,” says Evangeline. This includes fruit, vegetables, legumes and beans, nuts, and grains. Blue-Zone eating is similar to the Mediterranean diet, with two of the Blue Zones situated in the region. “The Mediterranean diet is also a plant-based diet, the evidence base for it being that it is beneficial for numerous chronic conditions, including heart disease, diabetes, and also for reducing the risk of cognitive-based diseases,” she says.
#3 Pass on processed foods
Dan believes food has enabled populations to both elude later in life, noting that most Blue Zone residents he’s encountered have easy access to locally sourced produce that is largely pesticide free. “If not growing these food items in their own gardens, they have found places where they can purchase them, and more affordably than processed alternatives,” he says. Try not to be tempted by the ‘convenience’ of pre-packaged items, and keep plenty of healthy snacks on hand, such as nuts, seeds, and fruit to avoid impulse purchases.
#4 Ditch the dairy
Cow’s milk does not feature significantly in the diets of the five Blue Zone regions, says Dan in his book. And, in terms of the human diet, dairy is a relative newcomer, having only been introduced about 8,000 to 10,000 years ago. He goes on to say that our digestive systems are not optimised for milk or milk products, with the percentage of people who have difficulty digesting lactose possibly as high as 60 percent. Changing your milk is an easy first step to phasing out dairy, and there are plenty of now-mainstream alternatives. Cashews make a mean cheese sauce, and a dollop of coconut yoghurt makes curries and soups deliciously creamy.
#5 Avoid overeating
Blue Zone eating is not only about what you eat, but how you eat. Dan refers to ‘hara hachi bu’ – the Okinawan, 2,500-year-old Confucian mantra that is said before meals as a reminder to stop eating when 80 percent full. Overall, Blue Zone residents don’t overeat. You might try serving food on smaller dishes, and starting your meal with a glass of water to help distinguish between hunger and hydration. Eat mindfully by chewing slowly and engaging your senses as you notice the smells, textures, and flavours.
#6 Share meals with loved ones
Much like the Mediterranean diet, which evokes images of leisurely meals cooked with love and shared over a glass of wine, the Blue Zone way of eating is communally focused. “Another feature of these diets is that they often harvest and prepare their own foods, and eat together with family or friends,” says Evangeline. Sharing a meal can encourage food behaviours that promote connectedness and reduce stress. Dan’s Blue Zone research, along with numerous other studies, tells us that people with strong relationships are happier, healthier, and live longer.
Blue Zone power habits
These are the lifestyle habits that the world’s healthiest people have in common.
- Move naturally and often.
- Have a sense of purpose.
- Include routines to shed stress.
- Eat until you’re 80 percent full.
- Make it plant-based.
- Enjoy a wine at 5 pm – in moderation.
- Belong to a community.
- Put your family first.
- Choose healthy social circles.
To learn more about the Blue Zone lifestyle, visit bluezones.com and @bluezones on Instagram.
WORDS: Samantha Van Egmond
This article was originally published under the title Into the Blue in Issue 40 – A Little Abundance. You can purchase previous issues and enjoy more enchanting content here.
