Blue Zones: 9 tips to live to 100

I often mention the Blue Zones in my posts and here’s why: they are regions in the world where people live significantly longer, with a higher proportion reaching age 100 and beyond.  More than just living longer, they also have a longer “health span” remaining physically active and mentally sharp.  These areas were identified by Dan Buettner and he has written about what makes them special.  We can take the common characteristics of the Blue Zones and apply them to our own lives to thrive.

One of many Blue Zone books. Source: Amazon.ca

5 Blue Zones

1. Okinawa, Japan: Known for a diet rich in vegetables especially Japanese sweet potatoes, and strong social connections. This region of Japan is no longer a Blue Zone as subsequent generations are eating a more processed “Western” diet and have abandoned their traditional menu.
2. Sardinia, Italy: Features a traditional Mediterranean diet with a focus on beans, and a lifestyle that encourages physical activity and family bonds.
3. Nicoya Peninsula, Costa Rica: Emphasizes a focus on family, physical activity, and a diet rich in beans and corn.
4. Ikaria, Greece: Characterized by a diet high in vegetables, as well as a laid-back lifestyle.
5. Loma Linda, California, USA: Home to a community of Seventh-day Adventists who prioritize a plant-based diet and regular exercise.

There are many commonalities of these Blue Zones including a primarily plant-based diet, regular physical activity, strong social ties, and a sense of purpose contributing to a disproportionate number of centenarians.  

Power 9

Dan Buettner summarizes the common factors leading to a longer life and health span, dubbed the Power 9: 

Power 9: Goals for Longevity. Source: https://www.bluezones.com

1. Move Naturally: Partaking in regular physical activity as part of daily life, such as walking or gardening.  The Blue Zone centenarians don’t belong to gyms or sit all day at a desk.
2. Purpose: Having a clear sense of purpose, which can add years to life. This is critical as we age and reach retirement, without a sense of purpose we become depressed and have difficulty finding joy.
3. Managing Stress: Incorporating stress-reducing practices like meditation, napping, or spending time in nature. Those of us living in a bustling city and working long hours can have difficulty managing stress. I include yoga into my exercise routine to stay fit but also release stress.
4. 80% Rule: Follow the principle of eating until you’re 80% full to prevent overeating. This is difficult in a modern world where we look for value and have a Supersize mentality when dining.  An easier way to achieve this is to eat an abundant amount of water-rich vegetables lower on the calorie density scale, so we fill up on low calorie foods.
5. Plant-Based Diet: Eating a diet rich in fruits, vegetables, whole grains, and legumes, with limited meat and dairy. Key to all the Blue Zones is eating a daily dose of beans which can be achieved by adding tofu or hummus to one of our meals.
6. Wine at 5: Enjoying moderate alcohol consumption, especially red wine, in social settings.  Interestingly, more evidence is showing that no amount of alcohol is healthy however the longest lived individuals often drink a glass of red wine with family and friends.
7. Belong: Participating in a faith-based community or supportive social group. Many centenarians attend church and have a social life revolving around this.  Fewer of us attend church nowadays, but we can have a sense of belonging by joining other groups or volunteering.
8. Loved Ones First: Prioritizing family and maintaining close relationships with loved ones. Having abundant social ties is critical to living a long life, whether it’s with family or friends.
9. Right Tribe: Surrounding yourself with healthy, supportive friends to encourage a healthier lifestyle.  It’s been said that we are the average of our five closest friends, so it’s important to spend time with people who will be supportive of our health goals.

Newest Blue Zone 2.0

Singapore has been identified as a brand new Blue Zone due to several factors contributing to their improved health and longevity:

Singapore is a modern Blue Zone. Source: Kin Pastor, pexels.com

1. Healthy Diet: Singaporeans enjoy a diverse diet rich in vegetables, whole grains and some fish, with a strong emphasis on fresh, minimally processed foods.  The government subsidizes the cost of organic fruits and vegetables making them more affordable.
2. Active Lifestyle: The government promotes physical activity through accessible parks, cycling paths, and public transport in the cities to encourage walking.  Owning and driving a car is strongly discouraged by taxing vehicle ownership heavily.
3. Healthcare System: Singapore has a robust, subsidized public healthcare system that emphasizes preventive care, leading to early detection and management of health issues.
4. Social Cohesion: The country fosters strong community ties and social support networks, contributing to mental well-being.
5. Regulations: Strict regulations and laws maintain cleanliness and reduce pollution.  Cigarettes are taxed heavily to discourage smoking.  There are severe laws restricting casual drug use and access to guns.  All of these regulatory measures reduce early deaths of the population.

Longevity: Genetics or Lifestyle?

Most people think that chronic diseases are due to genetics and there is little that can be done.  We blame our parents and grandparents because heart disease, diabetes and cancer run in the family.  A long term study of Danish twins disproves this. In fact, approximately 20% of health outcomes can be blamed on genetics and 80% is up to us.  

4 Steps to a Longer, Healthier Life

Based on large population studies like the Blue Zones and other scientific studies, Buettner identified 4 simple steps that you can adopt to feel better and live longer.

1. Eat Wisely: the key to eating wisely is focusing on a plant-based diet.  Incorporating beans is a good idea but even without them you can improve your health.  The key is getting enough fiber in your diet and focusing on low calorie dense foods.  When it comes to alcohol, limiting it is proving to be the best option.  I do enjoy red wine and drinking socially, and the Blue Zones indicate that the negative effects may be outweighed by the positives of social interactions.
2. Move: the key to movement is incorporating it into our daily lives.  Walk daily, climb stairs, garden, carry groceries, do yoga or stretching.  Our bodies are meant to move so include strength, cardiovascular and flexibility movements regularly.
3. Positive Outlook: the key to a positive outlook on life is having a purpose and making a difference.  We are social creatures who need to be needed.  Most of us find purpose through our jobs. If that isn’t working for you, then find an outlet by picking up a hobby. When feeling stressed, try yoga, stretching, breathing or meditating.
4. Social Connections: the key to building social connections is maintaining relationships with family and friends.  Helping family and friends or volunteering builds social connections with the added bonus of having a purpose.

Four easy things you can start doing today:

1. Eat more plants – pick up some hummus, eat a big salad or grab an apple for a snack.
2. Go for a walk
3. Do Yoga/Stretching or other destressing activity (journal, draw, paint, etc)
4. Call (or meet) a friend or family member. If you are lonely, volunteer!

I try to incorporate each of these every day.  I happen to believe that a plant-exclusive diet is the healthiest and most important of the four so I follow this way of eating.  I try to go out for a walk every day and I do some other form of exercise, too. I have close ties with my kids and husband as we all live together. I may not live to 100 but my hope is to stay healthy as I age.

So the question is: what are you going to do today to increase your health and lifespan? Let me know in the comments.

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