What Are the 5 Blue Zones and What Is the Blue Zone Diet?

A National Geographic expedition led by Dan Buettner aimed at understanding the secrets of a long life led to the discovery of specific zones around the world where people consistently lived over the age of 100. Scientists refer to these regions as the “blue zones.”

Several demographers (experts who study human populations) and anthropologists (experts who study humanity to understand evolutionary origins and the diversity in societies) found evidence of many common factors that explained the unusually long lifespan of the people living in these blue zones. According to Dan Buettner, the interesting part was that the people in these regions lived longer and remained healthy as they aged.

This is in stark contrast to the U.S., where, according to the CDC, the average life expectancy is around 77 years. Studies also show that people in these zones were less likely to suffer from chronic illnesses. This is a vital factor, considering six out of 10 U.S. adults report at least one form of chronic health condition such as diabetes, heart disease, cancer, and dementia.

Dan Buettner’s team identified five blue zones worldwide whose habits were worth emulating. The blue zones are:

• Sardinia, Italy
• Okinawa, Japan
• Nicoya, Costa Rica
• Ikaria, Greece
• Loma Linda, U.S.

The team that discovered the blue zones listed nine common traits across the regions. These traits are believed to be primary factors in improving life expectancy and leading a long and healthy life.

The 80% rule

Called “hara hachi bu” in Okinawa, it means reminding yourself to stop eating when you’re about 80% full. Residents in the blue zone have their smallest meal of the day in the early evenings. They don’t eat anything until the next day.

Natural movements

People with longer life spans don’t hit the gym daily or run marathons. But they do live an active life in complete harmony with nature. This involves regular daily activities such as walking to the grocery store, climbing stairs, and tending to their gardens.

Understand your purpose

Improved health and longer life are linked to realizing your purpose in life. Research suggests thinking about your values and finding your purpose will add seven years to your life. The Okinawans call this “ikigai,” while the residents of Nicoya call it “plan de vida.”

Inculcate a sense of belonging

When Buettner’s team interviewed centenarians in the blue zones, they found that almost all (258 out of 263) were active members of a faith-based community. This helps build strong social connections and instills a sense of belonging.

Slow down

As human beings, it’s natural to get stressed. Stress causes many age-related conditions. People living in the blue zones indulge in destressing activities like praying, remembering their ancestors, or taking an afternoon nap. They are not rushed for time and take frequent breaks for reflection. Loma Linda residents regularly pray, Ikarians nap, and Sardinians get up early to do their chores and take a happy hour after lunch. This helps lower stress hormones and rests the heart.

Leaning toward a plant-based lifestyle

Most of the energy sources for people living in the blue zones are plant-based. Bases of the diet can include fava, soy, and lentils. Serving sizes are very small – roughly three to four ounces. Blue zone inhabitants eat meat rarely (if at all).

Prioritize your loved ones

Another common trait among centenarians in the blue zones is prioritizing family. This includes committing to a life partner, making space for elders (parents and grandparents) in the home, and spending quality time with young ones. Studies indicate a commitment to your spouse adds up to three years to your life while having elderly family members in your house reduces the risk of diseases and mortality of the kids in the family.

Moral community

People who lived longer were either born into or chose to live with a group of people who encouraged healthy habits and conduct. Research shows that smoking, obesity, happiness, and loneliness are all contagious traits. So if you live with people who are happy and content, and refrain from unnecessary habits, chances are, you’ll be like them.

Alcohol in moderation

Blue zone inhabitants (except the Loma Linda community) drank alcohol moderately. They typically have a glass or two of wine with friends daily instead of saving up through the week and binging over the weekend.

The blue zone diet draws from the eating habits of the blue zones, which include limits on processed foods, added sugars, meat, and dairy, and emphasizing plant-based foods. Some of the main practices of a blue zone diet are listed below.

• A common factor identified among the blue zone communities is that they follow a vegetarian diet. They don’t drink alcohol, smoke tobacco, or use drugs. The blue zone community in Loma Linda avoids caffeinated drinks, eats more nuts, exercises regularly, and keeps their weight in check.
• Following a predominantly plant-based diet containing low fat, protein, and sodium, but high amounts of micronutrients and complex carbohydrates. This approach draws from the residents of Okinawa, Japan, where green leafy and other vegetables deliver 60% of daily energy needs. Okinawa residents regularly eat herbs and spices such as turmeric, ginger, and mugwort, which have medicinal properties.
• Researchers identified that lacto-ovo vegetarianism was popular among blue zone residents. This involves a diet that primarily includes milk and eggs, grains, fruits and vegetables, legumes (dried beans, peas, and lentils), and seeds, while excluding meat, fish, and poultry.
• Residents of Nicoya, Costa Rica, follow a diet with a low glycemic index (GI) and high fiber content. Low GI foods don’t cause a sudden spike in blood pressure. Studies have shown that Nicoyans are at lower risk of cardiovascular diseases, are taller, leaner, and report fewer disabilities. Telomeres are DNA sequences at the end of the chromosomes that protect them. Longer telomere lengths are linked to lower stress and better health. Research found that Nicoya inhabitants have longer telomeres.

Blue zones are five specific regions with unusually large numbers of centenarians. According to research, people living in blue zones are ten times more likely to live up to 100 than the average American. Their lifestyle revolves around a vegetarian diet, high fruit and vegetable intake, and low GI foods.