The Blue Zones and their Centenarians

By Noralyn O. Dudt

The question of how to live a long, healthy life is increasingly at the forefront of medical research. While centuries ago some may have turned to finding mythical immortality-granting items like the Holy Grail, scientists now say that achieving longevity may rely on eating the right food, adopting healthy habits, and remaining socially active.

Reaching your hundredth birthday means you become a member of a "special club" of centenarians.  While researchers believe the number of centenarians was very low before 1900, today many more people are able to reach this ripe old age.

In 2005, National Geographic explorer Dan Buettner identified five regions in the world—dubbed “Blue Zones”, after the blue circles drawn on maps by demographic researchers—where people have consistently lived to be more than 100. While other studies indicate skepticism of records in some of the Blue Zones,  using the Blue Zones as a source of inspiration to adopt its principles may still help foster better health and well-being.

Buettner discovered that these zones—Icaria ( Greece), Okinawa (Japan), Loma Linda (California), Sardinia (Italy), and Nicoya ( Costa Rica)—had low rates of chronic diseases such as diabetes, heart disease, cancer and obesity.  Despite these communities being scattered across the globe and representing a variety of cultures,  there are characteristics that all Blue Zones have common: minimizing stress, moving regularly throughout the day,  having a clear sense of purpose, rich social interactions, a local whole foods diet, and low disease incidence.

In the world's Blue Zones, the longest-lived people have strategies to avoid overeating. For example, Okinawans repeat a 2,500-year-old mantra "Hara hashi bu" before meals, which reminds them to eat mindfully and stop eating when their stomachs are 80% full. Studies show that cutting back on calories can lead to better heart health, longevity, and weight loss.

Although their lifestyle differ slightly,  they mostly eat a plant-based diet high in fiber, drink moderate amounts of alcohol,  get enough sleep, have good spiritual, family and social networks.  Each of these lifestyle factors has been shown to be associated with a longer life.

Whole grains and beans play a vital role in the Blue Zone diet. Whole grains, beans and nuts offer folate, a B vitamin that helps make and repair DNA. They are polyphenol-rich with antioxidant and anti-inflammatory properties that improve heart, brain and overall wellness. High polyphenol whole grains include whole wheat, rye, oats, sorghum, quinoa and wild rice.

Blue Zone residents eat fresh, seasonal veggies from their gardens, especially leafy greens and tubers. Studies show that deep hues plants are beneficial to health and longevity. These fruits and vegetables provide carotenoids, antioxidants, fiber and a variety of polyphenols, all of which are associated with longevity.

Centenarians from the Blue Zones consume naturally occurring sugars in fruit, vegetables and whole grains rather than sugars from processed or baked goods. Added sugar in tea or coffee  is usually in the form of a teaspoon of honey.

Meat in blue zones is limited to celebratory occasions, with seafood eaten up to three small servings a week. Plant-based alternatives are legumes, black beans, chickpeas, tofu, tempeh,  nuts and seeds. The Blue Zone diet excludes cow's milk in significant amounts. People in Icaria, Greece and Sardinia, Italy consume fermented goat's and sheep's milk products.

The emphasis on the role of community and celebration is an integral component in longevity cultures. They enjoy moderate consumption of red wine with friends. The key might be more in the positive social interactions and less in the alcohol itself. Positive relationships contribute to mental and emotional well-being. As stress negatively impacts health—not only does it accelerate aging, but it can also hinder the immune system and impact the gut—being a part of  community-focused environment is essential.

You may not live in any of those Blue Zone areas but by following those Blue Zone characteristics you can create your own Blue Zone.

Noralyn Onto Dudt lives in the Washington DC area which is not one of those Blue Zones. She is however familiar with the Mediterranean diet which she tries to emulate. She  has also  been fortunate to have met some folks from Okinawa who familiarized her with their cuisine, surprisingly similar to what her Ilokana grandmother (she lived to be 97) ate.