Exploring Blue Zones
Authored by Kyle Golden (September 8, 2023)
What if I told you that there are certain places on Earth that have higher concentrations of centenarians than anywhere else? These places are called ‘Blue Zones’ – five of them to be exact. Blue Zones are regions in the world where people live measurably longer lives. These are the five Blue Zones: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and Loma Linda (California).
So, what makes them so unique? There is no single answer. As described in Dan Buettner's new book, The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth, and the new Netflix special, Live to 100: Secrets of the Blue Zones, there are many factors that contribute to longevity and healthy lives.
The Power of Nine
What do these regions have in common? The Blue Zones all have a culture of community, family, and social engagement. In total, Dan Buettner found nine lifestyle habits which are common in the Blue Zones known as the Power Nine.
1. Plant-Based Diet
One of the most prominent characteristics of a Blue Zones diet is the emphasis on plants. People in Blue Zones eat a variety of plant-based foods such as fruits, vegetables, whole grains, nuts, and beans. They also eat meat in smaller portions and greatly limit their consumption of packaged sweets, processed food, and refined grains.
Plant-forward diets have been shown to lower your risk of chronic diseases such as heart disease, type 2 diabetes, and cancer. This is because plant-based foods (such as sweet potatoes, leafy greens, fresh fruit, whole grain bread, and legumes) are typically low in saturated fat and rich in nutrients such as fiber, vitamins, and minerals. Additionally, a plant-based diet has been shown to improve overall heart health and reduce the risk of stroke. Consider incorporating more plant-centered foods into your meals and reducing your intake of processed and ultra-processed foods.
Key takeaway: Focus on consuming more plant-based foods to better reflect a Blue Zones diet.
2. Hara Hachi Bu (80% Rule)
Interesting name, right? Hara Hachi Bu is a Japanese concept of eating until you are 80% full. It's important to slow down, chew your food thoroughly and savor every bite. Eating less can lead to less strain on your digestive system and contribute to a better sense of wellbeing.
Key takeaway: Eat slowly and practice mindful eating.
3. Move Naturally
People in Blue Zones don’t have to go to the gym to stay active. They move naturally throughout the day. Walking, gardening, food preparation, cleaning, and doing household chores are all part of their daily routines. Regular physical activity has been linked to a lower risk of some diseases, better mental health, and overall longevity. Incorporate more movement into your life by taking the stairs instead of the elevator, going for a walk during your lunch break, or gardening on the weekends.
Key takeaway: Move actively, as much as possible.
4. Manage Stress
Stress is a part of life, but it’s how we manage it that matters. People in Blue Zones have simple strategies to manage their stress. They take time to relax, meditate, or pray. They also have strong social connections with family and friends. Chronic stress has been linked to a higher risk of diseases such as heart disease, depression, and anxiety. Find ways to manage your stress such as yoga, meditation, or spending time with loved ones. Start small by creating a quiet, comfortable place where you can relax for about 15 minutes every day to "downshift."
Key takeaway: Make self-care a priority.
5. Purpose
People in all the Blue Zones have a sense of purpose and carve out time for their passions. Whether it’s through their work, hobbies, or volunteering, they have a strong sense of fulfillment. In the Blue Zone of Okinawa, Japan they call this ikigai and in Nicoya, Costa Rica they call it plan de vida, which means "why I wake up in the morning."
Having a sense of purpose has been linked to better mental health and overall well-being. Make time for the things that bring you joy and fulfillment. Find activities that make you feel good and give you a sense of purpose. This could be anything from volunteering, taking up a hobby, or continuing education.
Key takeaway: Identify your life's purpose and pursue activities that bring you joy.
6. Wine at Five
Except for Adventists, people in Blue Zones drink alcohol (usually wine) in moderation. Research suggests as part of the Mediterranean diet drinking one to two glasses of red wine has been linked to health benefits, including improved heart health and digestion.
Key takeaway: Practice moderation and make wine a fun, social experience in your Blue Zones diet.
7. Belong
Folks in every Blue Zone know connecting with people creates a sense of community and belonging and can contribute to a healthy life. It's important to prioritize social connection, whether that's joining community groups or clubs, volunteering, or spending time with loved ones.
Key takeaway: Invest in social connections that make you happy.
8. Loved Ones First
People in the Blue Zones make their families a priority, including having aging relatives either in the home or nearby. The importance of family and loved ones go beyond just emotional wellbeing and social connection. Research shows that taking care of your partner, loved ones, and family members can improve longevity.
Key takeaway: Prioritize taking care of your family first.
9. Right Tribe
It's important to surround yourself with people who share your values and have similar interests. Find people who promote healthy eating (such as a Blue Zones diet), activity, emotional well-being, and inspire you to be your best self.
Key takeaway: Find a group or tribe that supports your healthy lifestyle.
Create Your Own Blue Zone
Incorporating the principles of Blue Zones into your life is about creating a lifestyle that promotes longevity and overall good health. You don’t have to uproot your life and move to a Blue Zone to benefit from their practices, nor do you have to do any of the principles at 100%.
Here are a few simple ways you can begin to incorporate the Blue Zones lifestyle into your regular routine:
Start a Daily Meditation Routine: Dedicate 10 - 15 minutes of your day to meditation. There are many guided meditation resources available online which you can use to get started.
Commit to a Meatless and Dairy-free Day: Challenge yourself to have at least one meatless day (and one day without dairy products) per week. Incorporating more plant-centered foods into your diet can be as simple as making small changes to your meals. Here are some tips you can try to begin a Blue Zones diet:
Stop eating processed meat. Swap out meat for plant-based proteins such as tofu, black beans, lentils, black eyed peas, fava beans, or other cooked beans.
Adding whole grains such as brown rice, barley, bulgur, quinoa, or farro.
Connect with Loved Ones Daily: Set aside time each day to connect with a loved one. This could be a phone call, video chat, or even a text to let them know you’re thinking of them.
Grow and Maintain Your Own Garden or Plants: Growing and nurturing plants provides low-intensity range-of-motion exercise, vitamin D from the sun, stress-relief, and fresh vegetables. Start simple by growing an indoor herb garden on your windowsill or add indoor plants into your home.
(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)
Hi, I’m Kyle Golden,
Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!