Longevity 101: Blue Zones

Blue Zones are places around the world where many people live to an age of at least 100 years. These are the so-called “Centenarians.” They have 5 times the likelihood of living to 100 than the general population in Western countries. These inspiring people live in areas including Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Loma Linda, California: and Nicoya Peninsula, Costa Rica.

They have been the subject of a variety of studies targeting the factors that contribute to their longevity. We can all learn from examining the lifestyles of the Blue Zone Centenarians.

What are the essential ingredients leading to longevity in the Blue Zones? 

Genetics does not seem to be essential – when Blue Zone inhabitants relocate to other regions their life expectancy regresses to the average for the new local population. 

Below are the 8 readily identifiable dietary and lifestyle factors embraced by the Centenarians:

• They enjoy a mostly plant-based diet and consume little or no red meat. 
• Their diet includes lots of healthy fats from olives, fish, nuts, seeds, and avocados.
• They stay away from simple carbohydrates, i.e. sugars and even processed starch.
• They eat until they are “mostly full,” so they have moderate portions of food.
• Taking time for quiet and rest are built in to their routines.
• Stress is managed with ways of being present and mindful. See #5 above.
• Rather than fully “retire,” these folks stay active and engaged in contributng to their societies.
• The Blue Zone culture includes respect for elders and having real communities; the family unit is maintained intact to the extent possible.

We, in “non-Blue Zone” regions can learn a great deal about longevity from these Centenarians. 

We can transition to a mostly plant-based, so-called “mediterranean diet” with low carbs and lots of healthy fats. 

We can stay physically fit by practicing good sleep hygiene and exercising regularly. 

As we age, we can continue to learn and grow and be in close community with friends, family, and neighbors. And we can find ways to continue to serve others. 

These topics will be explored in greater depth in upcoming article on longevity.

Note: Although I am a physician, the content in this article is not meant to diagnose, treat, cure or prevent illness or disease in the reader – it is for educational purposes only.

References

• Buettner D, Skemp S. Blue Zones: Lessons From the World’s Longest Lived. Am J Lifestyle Med. 2016 Sep-Oct;10(5):318-321.
• Poulain M, Herm A, Errigo A, et al. Specific features of the oldest old from the Longevity Blue Zones in Ikaria and Sardinia. Mech Ageing Dev. 2021 09;198:111543.
• Fastame MC. Well-being, food habits, and lifestyle for longevity. Preliminary evidence from the sardinian centenarians and long-lived people of the Blue Zone. Psychol Health Med. 2022 03;27(3):728-733.