Is the secret to vitality hidden in the Blue Zones?

Written and medically reviewed by Dr Monique Hope-Ross and Dr Paul B Chell There are several places in the world where many people live to a very ripe old age. These are known as Blue Zones. In these regions, the highest number of people reach 100 years and older. Moreover, these centenarians live well, without long-term diseases and frailty. For example, Ikarians from the Greek island of Ikaria, one of the Blue Zones, are almost entirely free of dementia and other long-term diseases, such as diabetes, hypertension, and high cholesterol. People in Blue Zones enjoy long lifespans, extended periods of good health, and very short disease spans. They do not spend their final years in poor health; instead, they live a long, healthy life and then pass away. These individuals exemplify wellness. In Bargagia, Sardinia, one of the  Blue Zones, there are ten times more centenarians per capita than in the U.S.A. While genetics partly influence longevity, they play only a small role. Studies suggest that 25% of longevity is genetic, while 75% is due to your lifestyle—how you live and where you live really matters.,

The Blue Zones Study: The Power Nine

Dan Buettner teamed up with National Geographic to study the features of those living long, healthy lives in the Blue Zones. Residents of the Blue Zones were found to have nine commonalities that lead to longer, healthier, happier lives. The secrets to vitality, hidden in the Blue Zones, were documented and have transformed how we look at vitality and healthy ageing.

The Power 9: Common Features of the Blue Zones

1. Natural Movement: Exercise in the Blue Zones is a part of daily life; Their environments encourage natural movement without even thinking about it. It’s not about pumping iron in the gym or running marathons or doing press-ups. Sardinian farmers live on hillsides, raise farm animals, and walk long distances to work. Gardening is also common, with people growing their own food and tending to their gardens by hand.
2. Purpose: Individuals have a reason to get up in the morning. They maintain a strong sense of purpose, are motivated, and feel needed and valued by their family and community.
3. Downshift: Everyone suffers stress, even those in the Blue Zones. But they have healthy routines to shed their stress, such as napping, happy hour, and praying. Okinawans remember their ancestors as part of a ritual. These rituals help reduce stress by lowering cortisol and other stress hormones.
4. Fasting: Periodic fasting is common in Blue Zones. Ikarians, who follow the Greek Orthodox Christian calendar, fast for almost half the year. Okinawans practice “Hara hachi bu,” a rule where they stop eating when they are 80% full.
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   Willcox BJ, Willcox DC, Todoriki H, et al. Caloric restriction, the traditional Okinawan diet, and healthy aging: the diet of the world's longest-lived people and its potential impact on morbidity and life span. Ann N Y Acad Sci. 2007;1114:434–455

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   Their smallest meal is eaten in the afternoon or early evening, with no more food for the rest of the day.
5. Eat Plants: Blue Zone diets are rich in vegetables and plant foods, with beans and lentils as dietary staples. There is a plant slant where meat is eaten sparingly, usually as part of celebrations, about once a week. Nuts, fish, legumes, and whole grains are also regularly consumed.
6. Wine at 5: People in all the Blue Zones (except Adventists) drink alcohol moderately and regularly. Moderation is 1-2 glasses of wine, drunk with friends and food. However, it is important to note that scientific research increasingly shows that no level of alcohol is completely safe.