What secrets can we learn from the places where the highest percentages of the population live to see one hundred?
These are the “Blue Zones” – and you don’t even have to travel to them to see the benefits (although a trip to any of these locations comes highly recommended too!).
What is a Blue Zone?
What’s the magic of these so-called ‘Blue Zones’? It’s actually got nothing to do with the colour blue (they simply got their name because a blue pen was used to circle them on a world map during research). There’s also been no suggestion that there is a special measurable mystical energy in the air that makes living in these places your ticket to a younger life.
That’s actually good news if you didn’t happen to be born in a Blue Zone. Research suggests longevity in Blue Zones is influenced more by lifestyle and environment (about 80 per cent) than genetics (about 20 per cent). Their true secret seems to be that the traditional way of living in these places – both by accident and design – means the population naturally live healthier, and therefore, on average, live longer too. That means there is plenty to learn from how the people live in these areas that you can bring into your own life, to help you enjoy good health into old age.
Are Blue Zones evidence that living by the water is good for you?
There’s a common perception that the Blue Zones have something to do with the wellbeing benefits of water, which might be because the ‘Blue’ in their name conjures up images of ocean waves. It’s true to some extent – four of the five original Blue Zones were indeed by the sea – but it is an error to link their health benefits specifically to the water.
How to live a healthier life inspired by the Blue Zones
Blue Zones are “not about preventing death. It is about learning how to live,” Buettner (the concept’s founder) says in the dramatic opening of his documentary on the topic, Live to 100: Secrets Of The Blue Zones (Netflix). “I’ve found what most people think leads to a long and healthy life is misguided and or just plain wrong.”
“The Blue Zones have undoubtedly helped shine a spotlight on the importance of lifestyle in healthy ageing, but it’s perhaps an oversimplification to suggest that where you live is the secret to a longer life,” agrees Amatt. But wouldn’t it have been nice if it was that easy! “It’s the combination of dietary patterns, daily movement, social connection, purpose, sleep, stress management and the surrounding environment that appears to matter most. Many of these habits can be adopted wherever we live. This is the beauty of Blue Zones learning”.
With that in mind, Buettner has explored five key factors that he’s identified as life-prolonging and, interestingly, there isn’t a gym membership, hardcore diet plan or supplement in sight.
Instead, here’s the broad cheat sheet:
PHYSICAL ACTIVITY
Think you need to be hitting the gym five days a week and emerging in a sweat to see true health-boosting results? Not so, according to the Blue Zones. The norm in these cultures is not to exercise intensely but regularly, which is achieved by incorporating moderate exercise into daily routines. For example, always walking when doing errands, rather than jumping in the car.
DIET
As we probably all know, what you eat is important, but while a healthy balanced diet is firmly on the menu, carbs are not the enemy in Blue Zones, and it’s the diversity and nutrient richness of the food that people eat in these longevity hotspots which is deemed most important. Meat is also less widely eaten, with predominantly plant-based diets favoured instead, including plenty of fruits, vegetables, whole grains, nuts and legumes as the common factor. One particularly popular Japanese mantra to potentially bear in mind, especially if weight management without the yo-yo dieting is your aim, is ‘Hara hachi bu” – which suggests you to stop eating when you are 80 per cent full.
SOCIAL CONNECTIONS
What’s quite poignant about the Blue Zones research is that it’s not just physical health that’s emerged as being key for growing old healthily. Mental resilience has been shown to be incredibly important, something which is supported in these areas by strong family ties, social networks and a real sense of community. This is something that is often lost in busy, modern metropolises of the world.
PURPOSE
Similarly, according to the research, a sense of purpose is really important too. This can be especially poignant to consider as we age, as key focuses such as our careers and family caring responsibilities shift, change or even disappear, which can leave older individuals feeling they cannot adequately contribute to society. In contrast, in some of the Blue Zones – such as the Nicoya Peninsula in Costa Rica – there are even specific words for a person’s ‘life mission’ – which helps people engrain a deeper, long-lasting purpose in society throughout their whole life.
STRESS REDUCTION
Finally, a life-prolonging attribute that will come as little surprise to most of us: stress reduction, which seems easier said than done, particularly in our busy world today. Yet, the way that Blue Zones succeed – even when their populations do have to manage high stress loads – is that stress management practices are not seen as something to ‘add’ into a person’s life when needed. Instead, they are cemented in the bedrock of the societies, with meditation, prayer, taking naps and other processes all the norm, not the exception.
Where are the Blue Zones?
Fancy visiting a Blue Zone to discover their health-prolonging benefits for yourself? These are the top five locations to book a trip to, including some of the best wellness-boosting retreats to supercharge the benefits of your visit.
Sardinia, Italy
The Italian island of Sardinia – especially its mountainous regions – is home to the world’s highest concentration of male centenarians. But, what’s most fascinating about Sardinian culture is that plentitude, rather than restraint, is favoured when it comes to health-boosting principles. Laughter is seen as the best medicine in a close-knit society where family and friends are put first, and elders are celebrated. Little indulgences are part of life too: a glass of red (often locally produced and traditionally made) is commonly enjoyed with friends in small, moderate amounts, and it’s teamed with a vegetable-rich diet and physical activity engrained in day-to-day life, due to traditional jobs such as shepherding which involve walking the mountainous terrain.
What to do when you visit: A trip to Sardinia is a chance to learn how to make traditional carby food healthier. Here, sourdough is enjoyed much more than white bread – and the benefit isn’t just because it’s delicious! “Evidence suggests it has a lower glycemic index and is easier on your digestion, due to the fermentation process, which can influence starch digestibility,” says Amatt. Of course, “you can learn from these traditional food practices by choosing a genuine, long-fermented sourdough over highly processed packaged bread where possible even at home.”
The longevity retreat to book: There’s plenty to choose from. You can meet local centenarians and explore the town’s landscape, food and daily rituals with Forte Village’s three-day ‘Centenarian Rituals’ escape, or head to the shores of Costa Smeralda to immerse yourself in Blue Zone lifestyle practices at Romazzino, A Belmond Hotel this September.
Ikaria, Greece
The Mediterranean diet – which is rich in fruits, vegetables, whole grains, and olive oil – has long been celebrated for its life-extending nutritional value. In Ikaria in Greece, our next Blue Zone, it’s that diet – alongside societal norms such as religious fasting, fostering of social relationships, and a slower pace of life that includes mid-day naps – which have helped the area have one of the world’s lowest rates of middle age mortality and the lowest rates of dementia. In fact, one in three Ikarian individuals are said to make it to their 90s.
What to do when you visit: Remove your watch and swap out your caffeine. Ikarian living encourages natural movement – aka movement built into daily life – such as walking to see neighbours over hardcore timed exercise. “The key message is that these communities do not necessarily schedule exercise sessions, but they stay active through walking, working, socialising and daily tasks,” reveals Amatt. The area has not one but two favourite health-boosting drinks on offer that you shouldn’t leave without trying as well: antioxidant-rich herbal teas and fresh lactose-free goat’s milk.
The longevity retreat to book: Head to Thea’s Inn, voted Tripadvisor’s number one accommodation in Ikaria and you can enjoy a trip to the island’s hot springs, tailored nature walks and the opportunity to cook with local people in their own homes.
Nicoya Peninsula, Costa Rica
We should all be inspired by the ‘plan de vida’, or life plan, that’s integral to life in the Nicoya Peninsula in Costa Rica, which sees this Blue Zone celebrated for giving its residents a strong sense of purpose. Still don’t believe having a ‘true purpose’ is enough to keep you alive for longer? Well, this area has the world’s lowest rates of middle age mortality and the second highest concentration of male centenarians. The life purpose here is highly connected to strong social networks and physical work outside, to keep people’s lives feeling full and necessary for longer.
What to do when you visit: Eat like a Nicoyan. The traditional Nicoyan low-calorie diet of squash, corn and beans, eaten as part of a light, early dinner, is said to be the best nutritional combination for longevity in the world, according to Buettner’s research.
Loma Linda, California
Loma Linda in California has much to thank its religious population for in terms of longevity (the community is predominately Seventh-Day Adventists). However, you don’t have to be religious to benefit from this Blue Zone, where residents tend to live 10 years longer than their North American counterparts. For example, eating the area’s ‘biblical diet’ of grains, fruits, nuts and vegetables (while forgoing alcohol and smoking) has been shown to reduce your risk of lung, colon and ovarian cancer, as well as decreasing rates of heart disease and diabetes. The area’s desire to ‘give back’ to others can also be mirrored by wider society for the benefit of both the individual undertaking the action, and those who they are helping.
What to do when you visit: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” This approach was suggested by American nutritionist Adelle Davis and reflects Loma Linda society; a light dinner can promote better sleep and weight control.
Okinawa, Japan
Once called ‘the land of the immortals’, at one time Okinawa in Japan had the highest number of centenarians in the world. However, in recent years its lost that famous status, mainly because its food and daily habits have changed to match more of the modern world’s less healthy ways. It’s a particularly good example that living in a certain area isn’t a magic pill for better longevity – it’s the traditional healthy habits that matter. However, “we can still learn a great deal from the traditional Okinawan way of life,” says Amatt. For example, there is the Okinawan tradition of ‘moai’ or ‘secure social networks’, which allow for emotional and financial support in times of need. Then, there’s the common plant-based diet, filled with stir-fried vegetables, sweet potatoes and tofu that are high in nutrients and low in calories.
What to do when you visit: Enjoy the medicinal fruits of an Okinawan garden, especially ingredients such as mugwort, ginger and turmeric. These are staples in an Okinawan diet and have been shown to help protect you against illnesses. Much of this food is homegrown in allotments, meaning it’s fresh and provides daily exercise for the potential centenarians, who tend to relax not on chairs but on tatami mats on the floor – which builds lower body strength and balance.
The longevity retreat to book: Halekulani Okinawa Resort is offering a particularly memorable seven day retreat this October that will teach you how to live like an original Okinawa centenarian to better your wellbeing. That includes how to eat and move better, how to connect with others, and find your purpose, for a true mind and body reset.
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Becki Murray is Citizen Femme’s Beauty and Wellness Director. As one of the only UK journalists to hold a Distinction-grade diploma in cosmetic science, she combines her unique knowledge with an editor’s eye to help you make smarter choices about beauty and wellbeing. Becki also heads up CF’s spa guide so you could say she’s an expert in the science of relaxation too…
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