Did you know there are several unique locations in the world where people typically live to be over 100 years old? Not only do the majority of the residents live past 100, they also remain physically active, mentally sharp, and are remarkably free from common diseases. Best of all they rate themselves happy. Called Blue Zones, these regions offer one of the most intriguing formulas for a long, healthy and vibrant life. Surely it’s SMART to explore the identifiable traits found in several Blue Zones to see how they might help us all create our own zone no matter where we live?
One of these locations is a small Greek island in the Aegean Sea named Ikaria. On this tiny and rocky island, dementia and other chronic illness are almost non-existent. One in three Ikarians lives to be over 90. Dan Buettner, lead researcher and author of The Blue Zones, believes the key to longevity on Ikaria, and all the Blue Zones, is lifestyle. According to Buettner, only 10-20% of an advanced long life is genetic, while the remaining 80% is a person’s lifestyle. The lifestyle of most Ikarians offer clues to how they avoid most common illnesses that plague Americans.
The lifestyle of the typical Ikarian includes:
- The clean air, warm breezes, and a rugged terrain of the island encourage an active and outdoor lifestyle.
- Residents stay active by necessity. Because Ikaria is mountainous and relatively poor, most people get their exercise by walking to most locations, few have cars, and they also garden for their food and do their own yard work. None of them formally “exercise” but all get plenty of daily movement.
- Ikarian’s eat mostly a Mediterranean diet with lots of fruits, vegetables, grains, beans, potatoes and olive oil. What the majority eats is either grown in their garden or grows wild nearby. They only consume small amounts of meat and fish.
- All residents regularly take a mid-afternoon break to nap. According to Buettner, “People who nap regularly have a 35% lower chance of dying of heart disease.” This is likely because when we nap it lowers our stress hormones and rests our heart.
- Ikarian’s regularly drink herbal tea, which acts as an antioxidant and keeps blood pressure in check.
- They fast on a regular basis due to their strong Greek Orthodox religion. This regular fasting cuts about 30% of calories out of their normal diet.
- On Ikaria, friends and family are a priority. Ikarians spend quality time with loved ones every single day.
Another Blue Zone is located on the island of Sardinia off the coast of Italy. This Blue Zone is unique because in this location men generally live as long as women do. Overall, there are over ten times more centenarians per capita there than in the U.S. A few of the characteristics that keep Sardinians alive to 100 years of age are:
- Sardinians typically eat a lean, plant-based diet accented with meat. They eat whole grain bread, lots of beans, garden vegetables, and fruits. Meat is usually reserved for Sunday or special occasions.
- Because many of the men on this island are sheepherders, they consume large amounts of cheese made from grass-fed sheep and regularly drink goat’s milk.
- Because sheep herding is so prevalent, they also regularly walk about 5 miles a day over hilly terrain.
- The culture puts great emphasis on family so everyone is cared for at all ages. Also, older individuals are celebrated and treated with great respect and appreciation.
- Sardinians typically drink a glass or two of red wine daily.
- The men here are famous for their sardonic humor and regularly hang out with friends to laugh and talk.
- Dancing and celebrations are a big part of daily life.
- People remain sexually active most of their adult life.
The final Blue Zone I will share today is also an island—the Island of Okinawa, Japan. (Hmmm…. is there a trend with islands?) Okinawa is known for its high population of long-living women. These women have less cancer, heart disease and dementia than women in Western Cultures and usually live a good seven years after the average American. Not only do they live a long time, they tend to die in their sleep rather than from any illness. A key is their active and challenging lifestyle beyond the comfort and ease of most women in the world. Other components of their long life include:
- Okinawan women all belong to (and maintain for their entire life) a Moai. A Moai is a group of half-a-dozen companions that remain constant for a person’s entire life. Not only do you share your good fortune with your Moai, you are also supported through bad times. Someone always has your back. This support system provides a secure safety net and reduces stress.
- All Okinawans remain very physically active by walking and gardening. They also eat meals and relax on tatami mats on the floor getting up and down several times a day.
- The Okinawan people make a concerted effort to spend time every day in the sunshine. This grants even the most senior Okinawans optimal levels of vitamin D year round.
- They typically eat a diet filled with soy, like tofu and miso soup, as well as eat fresh vegetables from their garden. While they also eat meat, it is in small, limited amounts.
- Okinawans have a distinct “purpose driven” life they call their “ikigai.” This clear and precise reason for getting up every morning is central to their lifestyle.
- More significant than what they eat is a habit or strategy they all use to avoid overeating. By habit, they attempt to stop eating when they are 80% full.
While there are two other Blue Zones, these three are perfect examples of ways to create a long and healthy life. But what is most interesting is that while there are similarities, there is no one single formula. Instead, as Buettner says, it’s a combination of social ties and deep connections, eating right, staying physically active, knowing how to relax and enjoy your life, and having strong sense of purpose.
In contrast, many in the U.S. promote that by going on the right diet or joining the gym we can live longer. But Buettner says, “Diets don’t work. No diet in the history of the world has ever worked for more than 2% of the population.” He also feels that exercise programs seldom last. “When it comes to longevity, there is no short term fix, no pill or anything else.” What works for the Blue Zones is a long-term lifestyle commitment filled with a combination of strategies that keep a person healthy, active and happy over the course of their entire life.
So how can we create a Blue Zone where we live? Buettner believes that only by putting systems in place that optimize our environment are we in Western Cultures likely to change. Otherwise, he says, “We live in an environment of ease and abundance.” Everywhere we turn there are companies trying to sell us stuff or even worse, convince us to eat things that are clearly not healthy. Most of our days are filled with either maximizing work or maximizing leisure. The only way to change that, in his opinion, is to create communities that are willing to “optimize their communities” for better health.
So how does this information affect you and me? Sure we can all do better with what we eat, and perhaps we’d all benefit by adding more natural movement to our lives. But on a deeper level, I think the Blue Zones research show us that for the most part the comfort and conveniences that are so highly prized here in the U.S. could be part of the problem. Maybe, instead of thinking we can buy good health by taking supplements and going to the gym we should be investing more in consistent daily movement. Instead of paying others to do our “chores,” maybe it is actually healthier for us to do them ourselves. Rather than going out to eat and letting other people “serve us,” maybe it is a better choice to grow our own food and then cook it ourselves.
In addition, perhaps rather than work long hours at jobs we often dislike so we can buy more things we don’t need, we find work that is less stressful so we can take a nap in the afternoon. And instead of sitting at home watching television by ourselves, we make the effort to reach out and connect with others on a deeper level. While I doubt many of us will want to give up all the comfort we have created and the habits that hold us back, I believe it is SMART to be aware that many of those may be keeping us from living as long and healthy as possible. Is it worth the trade off? Like so many other SMART things, the choice is always ours.
Okay your turn: Have you heard of Blue Zones before? What is something you think that might help create your own Blue Zone right where you live?
I’ve never heard of a Blue Zone but find it fascinating. Lately I’ve been struggling with my weight–I put on ten pounds I shouldn’t be lugging around. Your post is inspiring me to find a way to take it off. I’m a new follower. Nice to meet you.
Hi Cathi! Nice to meet you too. And thanks for stopping by SMART Living 🙂 And if you like the idea of Blue Zones as much as I do, you might want to check out their website. Lots of good free info there for all sorts of ways to stay healthy. Thank you for your comment. ~Kathy
I was familiar with places where people live longer, and I see why the Med is a prime location for this, but I did not know they were called “Blue Zones”. Everything in your blog post makes sense to me, Kathy, and a lot of this we are practicing as well. Not the naps, unfortunately.
Some of these lifestyle habits have double benefits – they are healthy and they cost less. I am thinking about the plant-based diet we follow (we are not vegetarians, but we don’t eat meat often) and walking wherever we can. We save on food and fuel. It keeps us in shape and – I don’t know whether this is because of my European roots – I really prefer walking somewhere than jumping in a car, having to drive, deal with traffic and parking and worrying anyone will hit his car door into mine. And all this is coming from a relatively lazy person. But, one who does not like to spend money on useless things. 🙂
I also know spending time with friends and family and laughing a lot is beneficial. I wish this would happen more in my life.
Hi Liesbet! The Blue Zones research is really interesting and they have a ton of info on their website that you might find as interesting as I did. Of course it sounds like you already live a very blue zone kind of life and I’ll bet that does have something to do with your upbringing. Unfortunately so many in the U.S. have been raised as little consumers and that drives me a bit crazy too. Keep us the wonderful habits that you have developed and they will continue to serve you for the rest of your life. But you might want to add naps in there when you can! 😉 ~Kathy
Interesting article. ut I keep thinking that I’ll create my Blue Zone, when I spend less time on the computer.
Hi Nora! Hahaha! I so agree! I doubt any of the existing blue zones spend the amount of time I do on the computer. Let me know how it goes! ~Kathy
Fascinating article Kathy. I know there is an island off Japan, Okinawa where many residents live passed 100 and part of their secret is being mindful. I’ve not heard of the ‘Blue Zone’ but will certainly take some tips from these areas – they must be doing something right!
Hi Sue! Yes, do check out the Blue Zone website if you get a chance. Really interesting research and plenty of great stories about positive aging for us all. Thanks for stopping by. ~Kathy
Thanks for the article. It’s good for us to be reminded of the attributes of a healthy lifestyle. We can all strive to improve no matter where we live.
I just love this, Kathy, now you have two amazing posts I can share with my students in a class I teach called Leisure Lifestyle developmemt. These Blue Zones have all the right ingredients for longevity and wellness. I’m sure none of these folks sit around and watch TV or drive 8 blocks to the grocery store. Ironically, this class will be eliminated from our curriculum within the next two years as the California state University system is eliminating certain upper division GE courses in the personal development area in order to gradiate students sooner. Every semester, several of us instructors teach these lifestyle concepts to 100s of students (for the last 25 years) which are critically valuable as your post suggests.
Hi Terri! Thank you and I’m happy that you feel your students will be interested in this info. But what a shame that they are planning to cancel your classes in this. Too bad that ways to create a long, healthy and happy life aren’t as important as getting students graduated as quickly as possible. 🙁 Oh well, I’m sure there will be those in the meantime who benefit from what you are teaching. ~Kathy
One ‘Blue Zone’ practice you mention, fasting, is rarely heard of, and not very popular today. But it is effective. Fasting gives the immune system a boost, cleaning out toxins, and forcing the gut to rest. Love the rest of your article! Many, many important points to consider!
Hi Diane! I agree that the practice of cutting back on our intake is really important. I didn’t read that all the Blue Zones fast, but I’ve read evidence lately that just consuming less on several days of the week, or not eating within 12 hour periods is similar and provides benefits. Lots of ideas to consider for sure and there is a ton of info on their website! ~Kathy
Kathy, this is such a motivator. And I love today’s banner. Wish I were there. But for your readers who think, oh sure, I’d live longer if I lived on a gorgeous island, but I don’t: be reassured. One Blue Zone, Loma Linda, is in Southern California. I live near there (hope it rubs off!) and it can be smoggy, hot, rain-less, parched; there’s always traffic; and it isn’t very pretty. Here’s why it’s a BZ: https://bluezones.com/exploration/loma-linda-california/
Hi Lynne! Yes, thank you for sharing that Loma Linda is also considered a Blue Zone–BUT, and it’s a big but 🙂 it isn’t because of the weather. Loma Linda is a big Seventh Day Adventist area and they attribute their long lives in that community to the vegetarian lifestyle, close religious ties and “culture,” and no smoking or drinking. Unless we want to convert I don’t think that the majority of us would improve by moving there. And besides, an island sounds far more romantic to me!!! Thanks for adding the link! ~Kathy
It is interesting how research shows and the Blue Zones also concur that friendships are important. I have heard of them before. I am an organic eater and garden lots of vegetable and berries organically for my own part of a blue zone.
Hi Haralee! I really believe you point out something that most people who reach for a healthy lifestyle often miss–that friendships and connections are as important as the food we put in our mouths. Sure the food is important, but let’s remember a stress free and happy life are equally (if not more so!) as important. ~Kathy
At the thought of “centurions,” who were soldiers of ancient Rome in charge of 100 men, being plentiful in Blue Zones, I had to smile. It’s not likely many of them lived to a ripe, old age.
The word you probably intended to use is “centenarian,” which is a person who lives to be 100 years of age.
Hi Gloria! Thank you so much for catching my typo! You were very correct! And please, please everyone else. If you ever catch one of your own after reading I REALLY appreciate knowing it! ~Kathy
“…it’s a combination of social ties and deep connections, eating right, staying physically active, knowing how to relax and enjoy your life, and having strong sense of purpose.” Sounds like we have a good chance of creating our own blue zone at Village Hearth Cohousing!
Hi Pat! YES! I think that you’ve identified one of the BEST aspects of living in cohousing. Every cohousing property we’ve visited has their own garden and encourages that close connections and ties. The more you can support each other for staying healthy and happy, the better. Thank you for sharing that! ~Kathy
I’ve not heard of a blue zone before, but one must cut through my house. My mother is 98 and she and her (high school) friends used to regularly get together for cards, talking and laughing until about a year ago.
Hi Jennifer! It sounds like you have something going for you for sure. And I think it points our one of the most overlooked aspects of a long life–having fun and laughing with our friends. ~Kathy
This was such an interesting read! I’m tempted to just pick up and move to blue zone rather than creating one here in New York! Thanks for sharing 🙂
Hi Alycia! It is tempting to think we could just move there but Dan Buettner is pretty clear that it is the longterm lifestyle that really makes the difference. And I’ve had a really good life for the most part and not sure that I would be willing to give it all up at this point. Still, if we can incorporate some of the qualities of a Blue Zone right where we are, then perhaps that is the best bet? I’m hoping so anyway. Thanks for sharing your thoughts. ~Kathy
I’ve heard of these Blue Zones before and you did a great job of summing up their attributes. I think we can all strive to live more like these people… stay active, stay engaged, eat a healthy diet, and have more fun. Even if we aren’t lucky enough to live to a ripe old age both physically and mentally healthy, the life we do get to live will be more enjoyable.
Hi Janis! I completely agree with you when you say, “Even if we aren’t lucky enough to live to a ripe old age both physically and mentally healthy, the life we do get to live will be more enjoyable.” And while most of this information isn’t really that surprising, I for one can use all the reminders I can find. Thanks for your comment. ~Kathy