Living a longer and more fulfilling life - What can we learn from the blue zones?

Following covid-19, many of us re-evaluated the way we were living and how important our health was. In our quest to live healthier, we find there is a tsunami of information around on diets of every kind, degrees and extremes of exercise and various celebrity endorsed self-help trends. However, there are certain areas in the world where people live their lives naturally beyond 100 years old, often still working!

What are the blue zones?

There are pockets of the world where people are not just living well into their 10th decade, but are healthier at 90 than many of us are at 40 years old. These unique regions are called blue zones. There are 5 listed blue zones:

·      Okinawa, Japan

·      Sardinia, Italy

·      Nicoya, Costa Rica

·      Icaria, Greece

·      Loma Linda, California, USA

Longevity researchers studying these areas have found there are certain common behaviours these areas have that may help us to live longer and improve our well-being. Unsurprisingly these are to do with what, how and when they eat, moving naturally, having a purpose, having downtime and a sense of community.

1) What we eat and how we eat can be key to our healthspan:

a) Non Processed Plant Predominant diet

Not all the inhabitants of the blue zones are vegetarian but what they do all have in common is a plant predominant diet. Historically there were no processed foods, salty snacks or sugary drinks in sight. They generally eat what they grow/produce in their gardens or locally. Beans, vegetables and wholegrains make up the main part of the diet in all 5 zones. These are rich in nutrients, antioxidants and fibre and low in saturated fats.

In Loma Linda, the 7th day Adventists and are completely plant based, eating no meat. Of note they eat lots of nuts such as almonds, peanuts, pecan, pistachio, hazelnuts, walnuts and pine nuts which contain monounsaturated fat and fibre as well as vitamin E so make a healthier snack option.

In Sardinia, the staple food was durum wheat, maize in Nicoya. Okinawa have a lot of sweet potato as well as tofu. Tofu is a high protein low calorie food that has zero cholesterol. It is the only plant protein containing all 9 essential amino acids and is rich in minerals as well as containing phytoestrogen. This makes it helpful for preventing osteoporosis and cardiovascular disease in women.

Meat was usually served as a treat a few times a month and at festivals.

b) Mindful Eating

In all the zones mentioned, they take the time to savour and enjoy their food – there is no such thing as eating on the run. In Okinawa, they use the phrase “Hara Hachi Bu” – to stop eating when they are 80% full. Rather than eating till you feel full, stop eating when you are no longer hungry. By taking time and chewing food slowly, we can be more aware of hunger and satiety cues. This prevents over eating and aids healthier digestion.

In addition, eating meals with family and friends like the blue zones rather than infront of the TV helps foster social connectedness and a more fulfilling experience.

2) Move naturally, regularly.

Regular physical activity is another trait all those living in the blue zones have in common. You do not have to be an athlete. In Sardinia, shepherds are hiking daily in the hills into their 90s. Okinawans spend hours in their gardens growing their own food. The Californian Adventists have daily nature walks.

Current guidelines are:

·       150 minutes of moderate intensity exercise per week (moderate intensity means you can talk, but not sing) so a brisk walk for 30 minutes, 5 days a week, would meet this but to follow the blue zones, aim for natural movement every day.

·       Resistance exercises at least twice a week – this is due to muscle mass decreasing from the age of 30. Resistance exercises will help to prevent both muscle loss and bone mineral density loss. Building lean muscle is associated with a lower cardiovascular disease risk and a longer life.

·       Avoid prolonged sitting throughout the day and include 5mins of movement once an hour

Strength training, flexibility training and balance training are all important for a longer lifespan. Balance in particular is helpful to prevent falls, the most common cause of injury related deaths in people over the age of 75.

Making a habit of taking the stairs, walking, cycling, dancing etc can be helpful. Movement should be fun. Exercise in a group can help keep you motivated or just getting active with friends and family planting a garden. Yoga is a great activity to start to help with balance and flexibility.

3) Community, family and strong social networks

Strong social connections are key for overall wellbeing. Many of the blue zones belong to a certain faith. The Sardinians and Nicoyans are usually Catholic, the Ikarians, Greek Orthodox, Loma Linda inhabitants are 7th day Adventists and the Okinawans tend to worship their ancestors. No matter the religion, paying attention to your spiritual side can decrease rates of heart disease, depression stress and suicide. This is due to the encouragement of a sense of community and healthier behaviours such as self-reflection, prayer and meditation – all stress relieving practices, more social activities, increased self-esteem and self-worth. Believing in a higher power can take away the stress of life with the belief of some things are beyond your control.

The blue zones inhabitants also put family first. Many are married with children and family life is core. Duty, rituals and togetherness are key and elders are respected and looked after.

Find your tribe – the Okinawans have their moai – a group of friends for life that provide a mutual support network. Sardinians finish their day by meeting with friends locally. All have annual festivals where the whole community pitches in.

The Harvard study of adult development has shown that the key to a long and happy life was maintaining healthy relationships.

Lessons would be to identify those family and friends who support you, who you can rely on and who reinforce good habits. Spend time nurturing these relationships, share meals together, go for walks take annual holidays and put effort into maintaining friendships.

4) Downtime, rest and relaxation

There is a slower pace of life in the blue zones. However, they also take regular breaks to rest and socialise. They are known to practice mediation or relaxation techniques in the form of prayer, mediation or yoga. The Adventists stop everything at sunset on Friday to sunset on Saturday to focus on God, family and nature. Slowing down is helpful to stop mind chatter and help concentration. It helps to appreciate nature, friends and family. Time to stop and getting enough sleep allows you to address how important things like status and material wealth are to you compared to family, friends, health and what sacrifices you may be making.

5) Have a purpose

In Okinawa they have Ikigai, Nicoya – plan de vida - having a sense of purpose and meaning is a vital aspect of a fulfilling life. Most individuals in the blue zones will know their purpose, this is often around seeing grandchildren growing up well, but can be a job or hobby.

Summary

We can all aim for a more fulfilling and longer life by adopting some of the behaviours observed in the Blue Zones.

Eating a plant predominant diet, practicing mindful eating, ensuring regular daily movement and physical activity, cultivating strong social connections, prioritising rest and relaxation  and finding a purpose and meaning are all key.