I first learned about the ‘Blue Zones’ during my Zac Efron phase. You know the routine – watching all his movies, interviews, and keeping up with all his social media accounts. That’s when I came across it in one of his Netflix documentary series called ‘Down to Earth.’ As a fitness and health enthusiast, it immediately grabbed my attention (okay, fine, it was because Zac Efron was talking about it).
So, what are Blue Zones? Well, they’re remarkable regions scattered across the globe where people seem to lead longer lives, often crossing the age of 90 and even hitting the triple digits. These regions can be found in places like Italy (Ogliastra, Sardinia), Japan(Okinawa), Costa Rica (Nicoya Peninsula), Greece (Icaria), and the US (The Seventh-day Adventists in Loma Linda, California). They’ve become a hot topic among researchers and health enthusiasts. What’s genuinely interesting about Blue Zones: Lower chronic disease rates, extended life expectancy, and a diet that’s surprisingly rich in carbs.
The secret to their longevity lies not in one magic formula. It’s a blend of lifestyle habits and dietary choices that seem to work wonders. People in these areas tend to have certain things in common when it comes to promoting longevity and overall well-being. These include specific dietary patterns, daily routines, social connections, genetics (that only accounts for 20-30%) and more. Basically, it teaches us that the path to a longer, healthier life is through a holistic way of living. And hey, if Zac Efron’s exploring it, it’s definitely worth diving into.
In this article
- What’s mostly on their menu?
- The 80% rule
- What, they consume alcohol regularly?!
- Beyond the plate: More habits of the world’s healthiest people
What’s mostly on their menu?
1. Lots of plant based food
While you won’t catch the residents of Blue Zones identifying as trendy vegans or “all about that plant-based life,” their dietary habits speak for themselves. A staggering 95% of their diet revolves around plant-based goodness, and even those who aren’t strictly vegetarians consume meat sparingly, typically indulging in pork around five times a month, with portions ranging from 3 to 4 ounces.
In the realm of longevity foods, vibrant leafy greens like spinach, kale, beet and turnip tops, chard, and collards steal the spotlight. When combined with seasonal fruits and vegetables, whole grains, and beans, these nutritional powerhouses become the unsung heroes of Blue Zones diets, regardless of the season. And speaking of beans (hello, protein!), they’re a common staple in all five regions, with people consuming about half a cup daily. In Nicoya, they favor black beans, and the Mediterranean regions opt for lentils, garbanzo beans, and white beans. In Okinawa, soybeans shines bright on the plate.
The key takeaway is to always listen to your body. For some, transitioning from full-on carnivore to herbivore overnight can be quite the leap, but testing the waters with Meatless Mondays and slowly transitioning to meat only on Mondays can be a gentle way to explore the world of plant-based eating. If your body is asking for meat, by all means, enjoy some. And for a Blue Zone-inspired approach, focus more on incorporating nutrient-dense vegetables and beans into your daily diet for a plant-powered boost in health and longevity.
2. Less dairy and eggs
Cow’s milk is not popular due to concerns about its high fat and sugar content, along with widespread lactose intolerance issues. However, goat’s and sheep’s milk products do make an appearance in certain Blue Zones like Ikaria and Sardinia, often consumed in fermented forms like yogurt and cheese.
Eggs are enjoyed in moderation, usually about two to four times a week, often as a side dish. They come from chickens that roam freely, enjoy a natural diet, and are free from hormones and antibiotics. These eggs are prized for their higher omega-3 fatty acid content. But if you’re managing conditions like diabetes or heart problems, it might be best to limit your egg consumption to three times per week.
3. Intentional sugar intake
To stay in line with the Blue Zones lifestyle, keep added sugar intake at about 28 grams per day (seven teaspoons). The challenge isn’t the natural sugars in fruits, veggies, or milk; it’s the sneaky added sugars found in soda, yogurt, sauces, and more. Did you know in the U.S., added sugar consumption rose by 25 percent between 1970 and 2000, resulting in roughly 22 daily teaspoons of the hidden stuff! It’s no surprise that excessive sugar intake can have a range of adverse effects on our health, from weakening the immune system to causing spikes in insulin levels, potentially contributing to diabetes. It can even impact fertility and lead to unwanted weight gain.
Here’s a little nugget of wisdom: when it comes to indulging in sweets, it’s best to save those cookies, candies, and bakery delights for special occasions, and ideally enjoy them as part of a meal. Another tip is to keep your added sugar intake in check, allowing no more than four teaspoons a day for coffee, tea, or other foods. Oh, and if sugar is listed among the first five ingredients in a product, it’s probably best to give it a pass. Your body will thank you for it!
The 80% rule
The 80% rule, known as “Hara Hachi Bu” in Okinawa, encourages you to stop eating when you’re 80% full. This concept aligns with the advice given by nutrition experts and health enthusiasts: pay attention to your body’s cues and be mindful of portion sizes. The calorie difference between feeling ‘full’ and ‘no longer hungry’ is noteworthy. Making small changes, such as savoring your food slowly without distractions, chewing thoroughly, and using smaller utensils, can significantly influence your overall health and aid in sustained weight loss.
And when it comes to portion sizes, there’s no one-size-fits-all approach. Across all five Blue Zones, you’ll find a common pattern: a hearty breakfast, a moderate lunch, and a lighter dinner (some might even call it a girl dinner).
Cheers to longevity: Yes, they enjoy alcohol!
Surprisingly, drinking is a common aspect of life in the Blue Zones, and it’s a shared trait among these long-lived communities (except Adventists). In fact, Dan Buettner claims that moderate drinkers tend to live longer than non-drinkers. No, no, this doesn’t call for bottomless mimosas at brunch or Friday night tequila sodas (sorry to break the party mood).
People in the Blue Zones typically enjoy one to two glasses of locally produced wine, often when sharing a meal with friends or family. The health benefits could be attributed to the wine’s richness in polyphenols and antioxidants, or the daily ritual of slowing down, de-stressing and savoring food with the community. Of course, it’s essential to remember that this might not work for everyone, so it’s wise to consult with your doctor before making significant changes to your alcohol consumption habits.
Beyond the plate: More habits of the world’s healthiest people
1. Workout less and move more
Unlike many of us, the folks in Blue Zones aren’t hitting the gym to clock time on the treadmill or dedicating a full hour to lifting weights each day. Their secret lies in leading naturally active lives. It’s about being active without even having to think about it. Think walking over driving, spend time tending to their gardens, kneading their bread or engage in active professions like farming. A lifestyle that naturally weaves physical activity into their daily routines.
I understand that not all of us can leisurely walk everywhere or spend hours gardening each day, but there are practical ways to incorporate natural exercise into our daily routines. You can opt for the stairs over the elevator, park a bit further from your destination, take a short 5-minute walk after meals, or even use an under-desk treadmill (wfh, anyone?).
2. Find your purpose
The influence of having a sense of purpose in life cannot be underestimated (I’ve learned it a bit late). The idea of “having a purpose” might seem like one of those motivational Instagram quotes rather than a tangible diet or habit, but Dan Buettner explains that it can genuinely add up to seven additional years to your life expectancy. And when you think about it, it makes perfect sense: instead of just going through the motions, having a purpose means actively pursuing something that gives your life profound meaning. While Okinawans refer to it as “Ikigai” and Nicoyans as “plan de vida,” it all boils down to the same fundamental concept.
Your purpose can be anything from pursuing happiness, making a positive impact on the world, to following your passions and dreams. Finding your purpose is often a journey of self-discovery that involves introspection and self-reflection. Take the time to set meaningful goals, learn from your experiences, and be open to change and growth. Remember that your purpose may evolve over time, and that’s perfectly okay. And if you’re still uncertain, start by exploring what excites you, what brings you joy, and what makes you feel fulfilled.
3. Prioritize de-stressing
Stress is an inescapable part of life, much like it is for the rest of us. The key difference? People in the Blue Zones seem to know their way around it. Buettner notes that chronic stress is linked to several age-related diseases. What’s intriguing is their approach: they don’t aim to eliminate stress (we all know that’s impossible), but rather to tackle stress relief with unwavering dedication. After a taxing day, you won’t find them mindlessly zoning out in front of the TV or burying themselves in work until bedtime. Instead, they’ve got unique techniques to unwind and de-stress.
Okinawans connect with their ancestors, Adventists turn to prayer, Ikarians sneak in a refreshing nap, and Sardinians indulge in happy hour. Different strokes for different folks, yet the end goal remains the same: stress relief. You could also consider other relaxation methods like meditation, cold therapy, taking a walk, practicing affirmations, or simply giving your best friend a call.
4. Put your loved ones first
How many times have you prioritized completing your to-do list over returning a friend’s call, skipped a weekend getaway due to a jam-packed schedule, or put your career your relationship? In Dan Buettner’s research on centenarians, one key takeaway is the significance of placing loved ones at the forefront. While it might initially appear challenging to shift our focus, the health benefits make it more than worthwhile.
Spending quality time with aging parents and grandparents can significantly lower disease and mortality rates for the younger generation in the household. Additionally, committing to a life partner has the potential to extend your life expectancy by up to three precious years. The beauty of implementing these changes is that they’re relatively simple: call your loved ones more often or take a cue from the Gilmore Girls and make weekly visits to your parents. Afterall, isn’t the ultimate purpose of a longer life is to spend more quality time with the people you love?
5. Cultivate a positive social circle
Nurturing a strong and supportive community plays a pivotal role in our overall well-being. Take, for example, the Okinawans’ practice of forming “moais” – tight-knit groups of five friends committed to each other for life, prioritizing genuine connections over surface-level relationships. They invest more in their social circles than in casual interactions with acquaintances or colleagues. But, it’s not just about having a social circle but a positive one.
You’ve probably heard the saying that you become the average of the five people you spend the most time with. Research from the Framingham Studies corroborates this idea, showing that traits like smoking, obesity, happiness, and even loneliness are contagious. In simpler terms, if you surround yourself with unhealthy and unhappy people, you’re more likely to adopt similar habits. Conversely, immersing yourself in a community of joyful, health-conscious individuals increases your chances of adopting those positive attributes. If you’re seeking like-minded, positive companions, consider exploring groups that share your healthy lifestyle goals.
