Blue Zones, The Longest-lived People

There are places where the longest living populations on earth coexist; remote, small, close to the ocean. 

Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California. They are the world regions where people have low rates of chronic disease and live longer than anywhere else. These regions have the highest number of people surviving more than 100 years.

Image 1: The blue areas are regions with the highest number of centenarians.

These places are called "blue zones." Categorized as the healthiest areas in the world, according to historical and solid scientific evidence. The healthy habits of these communities have managed to pass this offspring to their children with healthily predisposed genetic codes.

However, genetics probably only account for 20-30% of longevity. Environmental influences, including diet and lifestyle, determine the remaining percentage of people's health.

More than 90% is a diet based on plants, vegetables, legumes, whole grains, nuts. The consumption of fish is regular in these communities.

Image 2: Type of healthy plate from Blue Zones.

In some communities like Sardinia, the consumption of wine and tea is allowed in moderation because it is rich in antioxidants that help prevent DNA damage that can contribute to aging. However, in other communities like Loma Linda, it is strictly prohibited due to its psychoactive properties.

The habits of these populations include moderate exercise; they move their bodies a lot. People have social circles that reinforce healthy behaviors mutually. They take time to de-stress, are part of communities, often religious. And they are committed to their families.

People in these populations have managed to age without health problems such as heart disease, obesity, cancer, or diabetes; improve your DNA and hereditary abilities by improving your life habits.

Image 3: Blue zones map locations.

The communities always integrate moderate physical exercise into daily life, such as walking and climbing stairs, which may help prolong life. People in Blue Zones sleep enough, seven hours of sleep at night and naps of no more than 30 minutes during the day to help reduce the risk of heart disease and death.

Factors other than diet and exercise play an important role in longevity. Religion, life purpose, family, and social networks influence how long you live.

However, this is too ingrained in the culture, and there are crucial differences between their customs. It's safe to say that a person from Loma Linda would experience culture shock if he exchange to Okinawa, and vice versa. Therefore, what stands out the most is the food.

Image 4: Comparison of 3 "Blue Zones" in the center are the habits they share.

Ikaria, Greece

This place handles the world's lowest death rates and dementia in midlife. They consume a Mediterranean diet; rich in vegetables and healthy fats, contains smaller amounts of dairy and meat products.

An April 2009 study on Ikaria uncovered that nearly 1 out of 3 people make it to their 90s. Furthermore, Ikarians have about 20 percent lower cancer rates, 50 percent lower rates of heart disease, and almost no dementia.

"Its tradition of preparing the right food, the right way, I think, has a lot to do with the longevity of the island. What set it apart from other places in the region was its emphasis on potatoes, goat's milk, honey, legumes (especially chickpeas, black-eyed peas, and lentils), wild greens, some fruit, and relatively small amounts of fish." Writes Buettner of the New York Times. 

"They eat feta cheese, lemons, and herbs like sage and the marjoram that the Ikarians use in their daily tea. Ikarians eat goat meat, but not often. "

Image 5: Ikaria is a place where there is a vast presence of long-lived people.

Okinawa, Japan

Okinawa is home to the oldest women in the world. Staples like Okinawan sweet potatoes, soybeans, mugwort, turmeric, and bitter melon are the aliments used by Okinawans for living long and healthy lives.

In Japan, Sushi is cultural inheritance. Okinawans began to eat more healthy staples like seaweed, turmeric, and sweet potatoes, and more rice, milk, and meat.

Still, Okinawans have encouraged the practice of eating something from the sea and land every day. Its "longevity foods" include bitter melons, tofu, garlic, brown rice, green tea, and shitake mushrooms.

Image 6: Okinawa is the place of the oldest women.

Sardinia, Italy

Sardinia is home to the oldest men in the world. Its population consumes a low-protein diet associated with lower rates of diabetes, cancer, and death in people under 65.

Sardinian centenarians also eat fennel, broad beans, chickpeas, tomatoes, almonds, milk thistle tea, and wine made from Garnacha grapes.

Image 7: In Sardinia, people use to consume wine.

Loma Linda, California

Members of the Seventh-day Adventist church follow a biblical diet of grains, fruits, nuts, and vegetables. Some residents live ten years healthier than the average American.

A Loma Linda centenarian tells Buettner: "I am very much against sugar, except for natural sources like fruits, dates, or figs. I never eat refined sugar or drink soda."

Their principal foods include avocados, salmon, nuts, beans, oatmeal, whole wheat bread, and soy milk. The fish-vegetarians in the community, who eat a plant-based diet with up to one serving of fish a day, lived longer than the vegan Adventists.

Image 8: Loma Linda uses the bible as a guide for meals.

Nicoya Peninsula, Costa Rica

Strong faith communities, deep social networks, and habits of regular, low-intensity physical activity are the secret to longevity for this population.

Rice and beans, garnished with cheese and coriander, on corn tortillas, with an egg on top. "The great secret of the Nicoya diet was the 'three sisters' of Mesoamerican agriculture: beans, corn, and squash." Those three staples, in addition to papayas, yams, bananas, and peaches (a small oval Central American fruit rich in vitamins A and C), are what fed the region's elderly throughout the century.

Image 9: The Nicoya Peninsula is associated with strong social ties.

According to Buettner, to these populations, "They are drinking herbal tea all day. In Okinawa, it is usually green tea, while in Ikaria, it is habitual a tea made with oregano, rosemary, or mint. They do not drink more than two glasses of wine a day. Seventh-day Adventists tend to abstain from caffeine, don't drink alcohol, and lean heavily toward vegetarianism. "

Food, their daily activities, coexistence with each other, nature, and their beliefs are mostly the determinants of the general health of these populations.

However, in many communities, the data is not very high. In Okinawa, 6.5 out of every 10,000 people live to be 100 years old. In Sardinia, the record of 20 centenarians is between 1996 and 2016. This fact is less than 1% of the population. However, the life quality could have a vast improvement for a decent percentage.

References

• Healthline.  Ruairi Robertson. Why People In "Blue Zones" Live Longer Than the Rest of the World. August 29, 2017. Link https://www.healthline.com/nutrition/blue-zones#:~:text=Eating%20fewer%20calories%20may%20be,to%20their%20longevity%20(%2026%20).

• “Blue Zones” Where the World’s Healthiest People Live. Nat Geo. April 6, 2017. Link:https://www.nationalgeographic.com/books/article/5-blue-zones-where-the-worlds-healthiest-people-live.

• Better Today. Nicole Spector. 'Blue Zones': 6 secrets to borrow from people who live the longest. Oct. 20, 2018, 2:56 PM -05. https://www.nbcnews.com/better/health/blue-zones-6-secrets-borrow-people-who-live-longest-ncna921776.5. 

• World Economic Forum. Dan Buettner. 9 lessons from the world's Blue Zones on living a long, healthy life. World Economic Forum. Dan Buettner. Link https://www.weforum.org/agenda/2017/06/changing-the-way-america-eats-moves-and-connects-one-town-at-a-time/.

• 20 Habits For a Healthier, Happier Life. Articles – Blue Zone. Aislinn Kotifani. Link https://www.bluezones.com/2018/01/20-habits-healthier-happier-life/.