What are the blue zones?

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From fragments of the text The Blue Zones by Dan Buettner

Since the early years of the new millennium, Dan Buettner has researched and written about the areas of the world where there are the highest concentrations of long-lived people (over 100 years of age) and which have been called "Blue Zones."

In a series of articles for National Geographic, Buettner described three places on the island of Sardinia where this phenomenon occurred and then expanded to the island of Okinawa, Japan. It was in this last place where Mrs. Ushi Ukushima deeply captivated her interviewers, since her simple lifestyle, her vital energy and the way she welcomed and treated those around her, in addition to other aspects such as diet, physical activities and spiritual connection, are, more than genes, the attributes that can make these centenarian adults live well and for a long time.

A few years later, thanks to the success of these articles, Buettner returned to these and other places to further his research, with the help of a team of specialists and centenarians who could tell their personal story.

Previous studies have highlighted long-lived groups of people such as the Hunza in the Himalayas, the indigenous people of Vilcabamba in Ecuador and the Tarahumara in Mexico, but in reality the numbers were exaggerated so for this project the condition was to interview living and active centenarians. Here is a little of what each of these communities teaches us.

The Barbagia region on the island of Sardinia, Italy

Where women are strong, family is number one and health emerges from the hills

Although genetic tests were initially carried out, little by little, researchers realized that the longevity of this community has more to do with their lifestyle and diet.

They are a group of people who live, in some way, isolated from mainland Italy, in a mountainous terrain that rises towards the Gennargentu massif on its eastern side except for some patches of hardwood forests such as blackthorn, yew, oak and ash.

Most of the men (Mr. Buettner found 9 men and 8 women who were centenarians in a population of 2,500) were engaged in sheep and goat herding. The women, on the other hand, were involved in child rearing, housework, gardening (sowing and harvesting) and finances.

Since the number of centenarian men exceeds that of women, which is not the case in other blue zones of the planet, centenarians in Sardinia themselves allude to the fact that it is the concern and everything that comes with household finances that may be what reduces the longevity rate in women.

Before the American style of eating reached these parts, surveys conducted in 1941 revealed that farmers and shepherds in Sardinia ate a very simple and frugal diet, even by the standards of the Mediterranean diet.

Bread is the main source of food. Shepherds leave their homes for the countryside early in the morning and carry a kilo of bread in their saddlebags… At midday, the meal consists of bread with a little cheese, that is, if the family has the means, while most settle for an onion, a small fennel vine or some ravanelli (radishes). For dinner, the family gathers to share a single meal consisting of minestrone soup, only vegetables, to which the more affluent add pasta. In most places, people ate meat once a week, on Sunday. According to surveys, meat was a luxury reserved for the holidays, no more than twice a month. It should be noted that, to belong to the Mediterranean culture, fish was not essentially part of their diet.

The drinks were mainly wine, goat's milk and mastic resin oil.

Hard work and a sense of purpose are other characteristics present in these people. They get up early and go out to work in the fields all day to obtain products such as goat's milk, vegetables and bread for their families.

Another factor that affects the longevity of the elderly is that they are at home and are a functional part of their family. Nursing homes and isolation are out of place and even considering them is dishonorable for the family.

This is the Sardinia of the past. Modernity has also come to Sardinia with mechanization and technology replacing long hours of work; cars and trucks eliminating the need to walk long distances; television replacing family and community integration; and junk food replacing breads made from whole grains and fresh vegetables.

Today's youth are fatter, they have no sense of keeping traditions and they are more attracted to external things.

Lessons from the centenarians of Sardinia's blue zone

1. Eat a plant-based diet and if you eat meat, use it as a condiment.

The classic Sardinian diet consists of whole grain bread, some legumes such as beans, garden vegetables, fruit, and in some parts of the island, mastic oil. Sardinians traditionally consume pecorino cheese made from sheep's milk, rich in omega-3 fatty acids. Meat is reserved for Sundays or special occasions.

2. Family first.

The strong family values ​​of Sardinian people ensure that no one is left wanting for attention and care when they need it. People who live in strong, healthy families tend to suffer lower rates of depression, stress and suicide.

3. Drinking or consuming goat milk products

A glass of goat milk contains components that can help protect against inflammatory diseases of aging such as heart disease and Alzheimer's disease.

4. Honor your elders.

Grandparents can provide love, childcare, financial help, wisdom and expectations or motivation to perpetuate traditions and encourage their children to succeed in their lives. All of this helps to have healthier, better-adjusted and longer-lived offspring. This helps to improve the life expectancy of the population as a whole.

5. Walk

Walking 8 kilometres a day or more, like the Sardinian shepherds, provides all the necessary cardiovascular benefits, as well as a positive effect on the musculoskeletal system and metabolism, without the pressure exerted on the joints by running.

6. Drink one or two glasses of red wine a day.

Sardinian wine isn't the only thing that contains flavonoids; brightly colored fruits and vegetables, as well as dark chocolate, also contain them. According to Buettner, studies have shown that a diet high in flavonoids is associated with a lower incidence of certain cancers and heart disease.

7. Laugh with your friends.

The men of this blue zone are known for their particular sense of humour. They gather on the street in the evening and laugh at each other and at each other. Laughter reduces stress, which lowers the risk of cardiovascular disease.

The blue zone in Okinawa, Japan

Photo courtesy of Jennifer Ten Pixabay

Sun, spirituality and sweet potatoes

Upon arriving in Okinawa, with 1.3 million inhabitants, Buettner found 700 centenarians, a significant number but one that is rapidly decreasing due to the incursion of the North American food culture with fast food restaurants everywhere.

Kamada Nakazato, 102 years old at the time, was the Noro of her village on the Motobu Peninsula. The Noro is a priestess who communes with gods and ancestors and serves as a spiritual advisor to the villagers. Since the beginning of the 15th century, the Noro was an official figure in the political structure of Okinawa, appointed by the court and assigned to certain villages. The succession of the Noro was intrafamilial and a basic regulation, so it was an office that was passed on to the niece, daughter or granddaughter of the preceding one. Mrs. Kamada was the last of a 400-year-old line of Noros .

There are many interesting things that the elderly from Okinawa have to offer, such as their eating habits, work in the gardens, but also important insights. When asked what the secret was for reaching the age of 102, Kamada Nakazato replied:

“I was beautiful when I was young. I had hair that reached my waist. It took me a long time to realize that beauty comes from within. It doesn’t come from worrying too much about your own problems. Sometimes the best way to take care of yourself is to take care of others.”

And something else:

“Eat your vegetables, have a positive attitude, be kind to others and smile,” not forgetting Hara hachi bu: eat until you are 80% satisfied.

Longevity lessons from Okinawa

1. Adopt an Ikigai

Each of the older adults in Okinawa can give you a reason to get up every morning. Their purpose-filled lives give them a sense of responsibility and a feeling of being needed well into their old age.

2. Rely on a plant-based diet.

The elderly in Okinawa have consumed a plant-based diet for most of their lives. Their meals consist of stir-fried vegetables, sweet potatoes, and tofu (preferably fermented) which are high in nutrition and low in calories. Goya (a type of sour melon) contains a large amount of antioxidants and compounds that lower blood sugar levels. Although Okinawan centenarians do consume some pork, this food is reserved for very rare occasions and in very small quantities.

3. To work in the garden.

Nearly all Okinawan centenarians grow or have grown a garden at some point. It is a source of daily physical activity that exercises the body through a wide range of motion and also helps reduce stress. It is also a constant source of fresh vegetables.

4. Eat more soy.

Normally I do not recommend the consumption of soy because, at this time, all soy produced is genetically modified. However, the option of organic and fermented soy provides all the benefits of this food.

On the other hand, the Okinawan diet is rich in soy-based foods, such as tofu and miso soup. Flavonoids in tofu help protect the heart muscle and prevent breast cancer. Fermented soy-based foods contribute to the health of the intestinal flora and offer greater nutritional benefits.

5. Keep a Moai

The Okinawan tradition of maintaining a Moai (a group of friends) provides safe social networks. These safe networks provide emotional and financial support in times of need and give members support and security so that no member feels helpless.

6. Enjoy the sunlight.

By being exposed to the sun on a regular basis, the body produces vitamin D, which promotes bone health. Spending several hours outdoors each day has allowed the elderly in Okinawa to maintain high and optimal levels of vitamin D throughout the year.

7. Stay active.

Older Okinawans are active walkers and gardeners. The typical Okinawan home has very little furniture, and residents eat and rest on tatami mats (mats used as floor coverings in the main areas of the home). The fact that older people sit and stand up many times during the day strengthens their lower bodies and gives them balance, which protects them from dangerous falls.

8. Build a medicinal garden.

Mugwort, ginger and turmeric are the basic medicinal herbs in Okinawa and all have proven medicinal properties. By consuming them daily, the people of this island protect themselves from almost any disease.

9. Have a good attitude

The history of wars and disasters has given Okinawans a good-natured attitude. They have been able to put the hard days behind them and enjoy the simple pleasures of the present. They have learned to like and keep young people close to them.

The Blue Zone of the United States

Photo courtesy of Raggio

An oasis of longevity in Southern California

Seventh-day Adventists are a community living in Loma Linda, California, about 100 kilometers from Los Angeles. For the past 50 years, members of this community, whose faith supports healthy living, have participated in a pioneering study of health and diet among Californians over the age of 25. The results of this study offer clues to another remarkable fact about these Adventists: as a group, they lead the entire nation in terms of the longest life expectancy.

Although Loma Linda is located in the same polluted area of ​​Los Angeles, it appears to be one of the few places in the United States where a true blue zone has been able to take root. Adventists profess a faith that discourages the consumption of cigarettes, alcohol and foods that the Bible considers unclean, such as pork. In fact, this religion advises against the consumption of meat in general, as well as fortified foods, caffeinated drinks and even “stimulating” spices and condiments.

As restrictive as these measures may seem, they have turned Loma Linda into an oasis of longevity in the middle of the second largest city in the United States. There are many more impressive numbers and health-oriented works that members of this church have developed, data and results that would fill a book in itself.

Many Adventists think that the Adventist religion was founded on the messages that Mrs. Ellen G. White received from God and wrote down, but I encourage you to look deeper into what these people preach, because it is quite interesting. I am not going to become an Adventist, but you don't have to be one to admire how these people have managed to build a blue zone in the middle of the United States, stay united, and reinforce the proper behaviors to achieve longevity.

The secrets of longevity in Loma Linda

1. Find a sanctuary in time.

A weekly break from the rigors of daily routine, the 24-hour Sabbath allows time to be spent with and among family, God, friends, and nature. Adventists value and respect this time as it allows them to relieve stress, strengthen relationships, and engage in physical activity.

2. Maintain a healthy muscle mass index (MMI).

Adventists with a healthy BMI (i.e., body weight for height) who are active, eat meat rarely if ever, have lower rates of blood pressure, cholesterol, and cardiovascular disease compared to heavier Americans with higher BMIs.

3. Practice moderate exercise consistently.

The Adventist Health Survey (AHS) shows that you don't have to be a marathon runner to maximize your life expectancy. Daily, low- to medium-intensity exercise, such as walking, appears to significantly reduce your risk of heart disease and certain cancers.

4. Spend time with like-minded people.

Adventists tend to spend time with other Adventists. It is a good thing when you share the same values ​​and support the habits you share with others.

5. Eat nuts as a snack.

Adventists who eat nuts at least five times a week have less than half the risk of heart failure and live an average of two years longer than those who do not eat nuts. At least four large studies have confirmed that nut consumption has a positive impact on health and life expectancy.

6. Give back

Seventh-day Adventists, like other religions, promote and offer opportunities for their members to volunteer. Some testimonies from these centenarian adults indicate that, by practicing this activity, they find meaning in their life purpose and avoid depression by focusing on helping others in need.

7. Eat meat moderately.

Many Adventists follow a vegetarian diet, and the AHS (Adventist Health Survey) shows that eating fruits, vegetables, and whole grains offers protection against a wide variety of cancers. For those who prefer to eat meat, Adventists recommend small portions as an addition rather than as the main dish.

8. Eat a light dinner early.

American nutritionist Adelle Davis says, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” an attitude reflected in Adventist practices. Eating an early dinner avoids filling the body with calories during the inactive hours of the day. This seems to promote better sleep quality and decrease the MMI.

9. Include more vegetables in your diet.

Non-smoking Adventists who ate 2 servings of fruit a day were shown to have a 70% lower incidence of lung cancer compared to non-smokers who only ate fruit once or twice a week. Adventists who ate legumes such as peas and beans 3 times a week had a 30-40% reduction in colon cancer. Adventist women who ate tomatoes at least 3-4 times a week reduced their risk of ovarian cancer by 70% compared to those who ate them less often. Also, high tomato consumption appears to have had an effect in reducing prostate cancer in men.

10. Drink water.

The AHS Adventist health survey suggests that men who drank 5-6 glasses of water a day had a significant reduction in heart attack risk, 60-70% lower compared to those who drank much less water.

Discovering the blue zone of Costa Rica

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Beans and tortillas, hard work and something in the water?

The Nicoya Peninsula was an isolated place, a bit like Sardinia was, and perhaps this may be one of the keys to longevity.

Although Costa Rica is the country with the highest rate of stomach cancer in the world, the central area of ​​Nicoya does not.

The people of this blue zone share several characteristics with the other blue zones, but they have their peculiarities, closer to the idiosyncrasies of Latin American countries.

First, the basis of their diet is corn tortillas, beans, rice, tropical fruits such as pineapple, papaya, mango, as well as orange, cashew fruit, custard apple (a species very similar to custard apple) and wild ginger that contain a quantity of antioxidants and vitamins.

However, researchers realized that corn kernels were soaked in ash and lime juice (calcium hydroxide), then ground into dough and shaped into tortillas, which were then served with beans and zucchini. This combination, according to Mrs. Eliza Thomas, a research associate on the project, is rich in complex carbohydrates, protein, calcium and niacin (B3). Above all, because cooking corn kernels with lime releases certain amino acids for the body to absorb. This preparation is called nixquezado corn .

Second, a somewhat liberated attitude towards marriage, since most men have extramarital relationships.

Of course, if it were only for the two characteristics mentioned above, all of Latin America would be a very long-lived area.

One of the most significant findings is that of the quality of the water in this area of ​​Costa Rica. Measurements made by the research group detected high levels of calcium and magnesium.

According to tests and calculations performed by the team's demographers, if the average Nicoyan inhabitant consumes (drinks, cooks or has coffee) six liters of water a day, he or she is believed to ingest one gram of calcium, which is the daily requirement for most humans.

The World Health Organization has stated that populations with hard water (high levels of minerals) have up to 25% fewer deaths from heart problems than populations supplied with soft water. It works like this: the heart is a muscle and all muscle contractions depend on calcium. Calcium deficiency means weak muscles including the heart, and the elderly often have too little calcium in their bodies.

Secrets to longevity from Costa Rica's blue zone

1. Have a life plan.

Seniors who reach their 100s have a strong sense of purpose. They feel needed and want to contribute to good.

2. Drink hard water.

If you live in a place that provides soft water, try to get a water filter that provides a good calcium and magnesium content (I suggest the Nikken one that has the components to offer you enriched water).

3. Keep the focus on family.

Centenarians in Nicoya tend to live with their families, children and/or grandchildren who provide them with support and a feeling of usefulness and belonging.

4. Have a light meal for dinner.

Eating fewer calories seems to be one of the surest ways to add years to your life. Nicoyans tend to eat dinner early and frugally.

5. Maintain social relationships.

The elderly in Nicoya receive frequent visits from their neighbors. They know how to listen and share a pleasant time.

6. Work hard.

Centenarians have enjoyed physical work throughout their lives. They try to maintain their physical activities on a routine basis.

7. Sunbathe consciously.

People in this part of Costa Rica regularly take advantage of sunlight, which in turn helps the body produce vitamin D for strong bones and healthy body function. Vitamin D deficiency is linked to osteoporosis and heart disease, but “smart” sun exposure (about 15 minutes a day on arms and legs) can help supplement your diet and ensure you are getting enough of this nutrient.

8. Go back to the history of the community.

The roots of the modern inhabitants of Nicoya, originating from the Chorotega indigenous people, and their traditions have allowed them to live with less stress.

On the other hand, their traditional diet of fortified corn and beans has to be one of the best combinations for longevity yet known.

The blue zone of Greece

Photo by Maria Michelle

Where people forget to die

The island of Ikaria is located about 50 kilometers off the coast of Türkiye in the Aegean Sea.

Ikarians eat a version of the Mediterranean diet, a menu rich in olive oil and vegetables, low in dairy and meat; and a little alcohol daily. Ikaria has an abundance of potatoes that grow well in the soil, goat's milk, beans and some fruit. Ikarians gather, according to the season, a large quantity of herbs that grow wild in Greece and use them in their preparations.

Wild mint against periodontal disease and ulcers, rosemary against gout symptoms, mugwort to improve circulation, among others. These herbs are often consumed in the form of aromatic herbs, but the flavors must be rotated so as not to accumulate too much of a single component in the body. Chamomile tea has been identified as containing properties that protect against the formation of clots; mint tea exhibits antiviral properties; and hibiscus or Jamaican flower helps lower blood pressure.

The secrets to longevity in Ikaria

1. Drink some goat milk

A little goat's milk in your diet provides a great source of calcium, potassium and tryptophan (a stress-relieving hormone). Studies have shown that goat's milk is very similar to breast milk and contains oligosaccharides that promote healthy gut flora. It is also hypoallergenic and can usually be tolerated by people with lactose intolerance.

2. Live the mountain life.

The longest-lived Ikarians were poor people who lived in the hills of the island. They exercised constantly by working in the garden, walking to a neighbor's house or pruning their own yard. The lesson for us: let's build more physical activity into our lives by living in neighborhoods with sidewalks or walking spaces, getting around on a working bicycle and growing a garden.

3. Eat a Mediterranean-style diet.

Ikarians eat a variation of the so-called Mediterranean diet with lots of fruits and vegetables, whole grains, potatoes and olive oil. Try to consume olive oil which contains cholesterol-lowering monounsaturated fats.

4. Have your herbs ready.

The people of Ikaria enjoy herbs with family and friends. Scientific analysis has shown that herbs have an antioxidant load. For example, wild rosemary, sage and oregano act as diuretics that keep blood pressure under control by eliminating excess sodium and water. It is important to vary.

5. The nap

Take a cue from the Ikarians and take a short break mid-afternoon. People who nap regularly are 35% less likely to die of a heart attack. This may be because rest allows stress hormones to subside or the heart to rest. Or it may be because nappers tend to live healthier lives.

Conclusion: According to Dan Buettner, his kindergarten teacher knew what she was doing.

6. Do occasional fasting.

The Ikarians have traditionally been Greek Orthodox Christians. Their religious calendar called for them to fast for at least half the year. Calorie restriction is a form of fasting in which you cut 30% of your normal dietary calories (it is the only proven way to slow the aging process in mammals). So moderate and frequent caloric reduction, as part of your diet or religious practice, may bring you some of the same benefits that the Ikarians enjoy.

7. Family and close friends come first.

Ikarians promote social relationships that have been shown to benefit overall health and longevity. In fact, researchers who analyzed 148 different studies found that people who did not socialize with their communities were 50% more likely to die over the next 7 ½ year period on average compared to those who had strong social ties.

How to achieve your personal blue zone

Photo by Daniel Nebreda

As author Dan Buettner explains, people who live in these places not only enjoy great longevity, but they tend to live a better quality of life. They have strong ties to their families and social circles; they are active people; they wake up in the morning knowing that they have a purpose in their life and the world responds to them in a way that drives them.

Buettner concludes his study by proposing “the power of nine” – lessons from these areas in a way that adapts them to Western thought. Although these practices are only associated with longevity, it does not mean that they increase it; by adopting these healthy habits, you begin to tip the balance in your favor.

On www.bluezones.com you will find each of the steps as proposed by the author, however, here I am simply listing the lessons for you to keep in mind and, if they appeal to you, delve deeper into them.

Lesson 1: Move naturally.

Centenarians do not run marathons, nor do they become weekend athletes. Instead, they engage in low-intensity activities, but on a permanent basis as part of their daily routine.

Lesson 2: Hara hachi bu

Hara hachi bu is one of the tenets of people in Okinawa and refers precisely to eating at every meal until you feel 80% satisfied.

Lesson 3: Tip the scales towards vegetables

Avoid meat and processed foods. The elderly in Sardinia, Nicoya, and Okinawa have never had the opportunity to consume processed foods, soft drinks, or packaged foods. They have had little access to meat, except on rare occasions. Almost all have obtained their food from their gardens and have supplemented these foods with durum wheat (Sardinia), sweet potatoes (Okinawa), or corn (Nicoya). Adventists simply avoid meat.

Lesson 4: The grapes of life or drink wine in moderation

Lesson 5: The purpose of now

Take time to look at the bigger picture. The Okinawans call it ikigai and the Nicoyans call it Plan de vida, which really means “why do I wake up every morning?” The strong sense of purpose these people have acts as a filter against stress and helps reduce the chances of suffering from Alzheimer’s, arthritis and stroke.

Lesson 6: Slow down

It is important to take time to reduce stress. Italians in Sardinia go out at 5pm to meet friends and have a glass of wine. Greeks take a siesta; people in Nicoya spend the afternoon with friends. Adventists take the Sabbath, their sanctuary in time. It is a time that helps to restore strength, to rest and to renew oneself; in addition to other profound health benefits.

Lesson 7: Belonging

Participate in a spiritual community. This allows you to strengthen your ties with like-minded people and create a support network. People who attend spiritual ceremonies and services tend to have higher self-esteem since religion and that feeling of belonging motivates positive expectations that stimulate health and a sense of well-being.

Lesson 8: Loved ones first

Family is a priority, so their life revolves around family service, ritual, and a certain emphasis on staying together.

Lesson 9: The Right Tribe

Surround yourself with those who share the values ​​of the Blue Zones. This is perhaps the most significant thing you can do to improve your lifestyle. This reinforces the habits you are trying to incorporate into your life, sharing experiences, giving and receiving support; giving feedback.

You decide!