Blue Zones Secrets How to Live

100+ Years

Take a look at your current habits. Are you living your life
in a way thats going to help you reach your potential
maximum life span? What if you could follow a simple
program that helps you feel younger, lose weight,
maximize your mental sharpness and keep your body
working as long as possible likely even well into your
90s?

These are the exact questions that drove researcher and

writer Dan Buettner to write the best-selling book The
Blue Zones, a detailed guide as to what Buettner came
across when he traveled to five areas throughout the world
as part of a large anthropologic and demographic project
to study people who have, and are most likely to, live past
their 100th birthday.

What Can the Worlds Blue Zones

Teach Us?
Researchers estimate that in the U.S. today, the average
adult life expectancy is about 77.8 years but likely to
plummet due to high rates of chronic diseases many of
which are preventable with certain simple lifestyle changes.
(1) Buettners goals were to find key populations in the
world with the highest number of centenarians (people
who live over 100), deemed the blue zones, and then take
lessons learned from these populations and spread them
within U.S. borders and elsewhere.

Researchers observed that people living in the blue zones

share several common behavioral and lifestyle
characteristics, despite being from different areas of the
world and of different races, nationalities and religions.
Particularly, the investigators of the blue zones reported
that

some lifestyle characteristics, like family

coherence, avoidance of smoking, plant-based
diet, moderate and daily physical activity, social
engagement, where people of all ages are socially
active and integrated into the community, are
common in all people enrolled in the surveys.
(2)

Where Are the Worlds Blue Zones?

Zones
The five regions identified and discussed by Buettner in the
book The Blue Zones: Lessons for Living Longer from the
People Who've Lived the Longest:[6]
 An old Sardinian man.

Sardinia, Italy (particularly Ogliastra, Barbagia di

Ollolai and Barbagia of Seulo): one team of
demographers found a hot spot of longevity in mountain
villages where an amazing proportion of men reach the
age of 100 years.[6] In particular, a village called Seulo,
located in the Barbagia of Seulo, holds the record of 20
centenarians from 1996 to 2016, that confirms it is "
the place where people live the longest in the world "[7]
The islands of Okinawa, Japan: another team
examined a group that is among the longest-lived on
Earth.[6]

The Okinawa Case

Okinawa, the main island of Ryukyu in Japan, is packed with natural adversities. It
witnessed a fierce and crucial battle during World War II. Today, the US military
bases occupy 20% of its surface and the Okinawa Prefecture is the poorest province of
Japan.(9)
In contradiction to the above facts, the heaven of longevity is here. Besides holding
the record for longevity and centenaries of the world, it is the only place where 80-90
year-olds live like persons 30 years younger. Ancient Chinese legends already called
Okinawa the land of the immortals. Here you see 100-year-old persons that are not
even thinking about retirement. The prevalence of centenarians is of 35 for each 100
000 inhabitants.(811)
The Okinawa inhabitants reach ages similar to the Japanese average of 86 for women
and 78 for men.(9) However, the real encouraging factor is not that people reach these
ages, but they grow old in a much better state. The statistics reveal a significantly
lower risk of heart attack and stroke, cancer, osteoporosis, Alzheimer. Some in their
90's can honestly vouch that they still have an active sex life.(11)
Research show that there are two main factors behind the longevity on this island:
alimentation and a healthy lifestyle that experts believe can be imitated.
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Okinawa Diet
Vegetables grown on this volcanic soil are rich in vitamin C and polyphenol, which
have antioxidant functions. They are a great source of dietary fiber and potassium.
People eat 300 g of vegetables a day. The increased consumption of yellow-green
Okinawa vegetables that include soybeans, tofu and goya - a bitter gourd improves
biological health indices. Older Okinawans eat probably three or four times more of
vegetables than that of the younger generations.(9)
Okinawan women also have a very high intake of natural estrogens through their diet,
mainly from the soy they consume. Soy contains phytoestrogens, or plant estrogens
called flavonoids. The other important major phytoestrogens are lignans, which are
derived from flax and other grains. All plants, especially legumes, onions, and
broccoli, contain these natural estrogens, but not nearly in the same quantity as soy
and flax. Recent double-blind placebo controlled studies support the ability of soy
isoflavones to slow the bone loss that occurs with menopause.(11)
Elderly were found to have impressively young, clean arteries, low cholesterol, and
low homocysteine levels when compared to Westerners. They have low blood levels
of free radicals. The elders had significantly lower levels of lipid peroxide-compelling
evidence that they suffer less free-radical-induced damage.(11) These factors help
reduce their risk for coronary heart disease by up to 80% and keep stroke levels low.
Okinawan centenarians have been lean throughout with an average body mass index
(BMI) of 18 to 22. They traditionally keep eating a low-calorie, low glycemic load
diet, practice calorie control in a cultural habit known as hara hachi bu (only eating
until they are 80% full), and staying physically active the natural way.(11)
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Okinawa Social Support

Nowhere is a strong sense of purpose more acute than in Japan, where the concept has
its own name: ikigai' (You see it over and over again).(4) The elders here have low
depression levels. You can see persons aged 90-100 on motorcycles or mountain
bikes on the streets. Most of them practice karate, kendo, dancing, walk daily several
kilometers, and even work on vegetable gardens and after that sell the products.
These people do not go to fitness gyms or do jogging; they can, however, practice
profound respiration, tai-chi (a type of yoga), and gardening and other activities in the
open that positively influence the stress level.
They are preoccupied by hobbies, linked to a social network that makes them feel
connected to the environment and their fellows, and helps develop their spiritual side.
Physical activity is not isolated, but has an objective, making the elders feel active
members of the community.
Another factor in Okinawa is that people take care of each other, forming more
coherent and supportive links than in the western world. They have a positive attitude
toward life which explains the extremely low levels of stress experienced by these
elders. Of course, there is a genetic factor that may also be contributing to this vitality.
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Longevity Gene
The key to a long life is now believed to be a mix of genetics and environmental
factors such as health habits and stress free events.(10)
While talking about gene, it is worth mentioning the effort of the New England
Centenarian Study at Boston University. It has gathered DNA information from about
100 super centenarians (people who live to 110 and beyond). Study suggests that
several alleles of the HLA-DRB1 and/or HLA-DQ genes are involved in human
longevity.(10) The analysis of HLA class II genes of Okinawan centenarians using the
polymerase chain reaction-restriction fragment length polymorphism (PCR-RFLP)
method yielded that the frequencies of DQB1*0503, DQA1*0101 (04) and DQA1*05
were increased in the centenarians, whereas those of DQA1*0102, DQA1*0103 and
DQB1*0604 were decreased. Similarly, for the DRB1 gene, the frequencies of
DRB1*0101, DRB1*1201 and DRB1*1401 were increased in the centenarians,
whereas those of DRB1*0403 and DRB1*1302 were decreased.

Loma Linda, California: researchers studied a group

of Seventh-day Adventists who rank among North
America's longevity all-stars.[6][8]
Nicoya Peninsula, Costa Rica: the peninsula was the
subject of research on a Quest Network expedition which
began on January 29, 2007.[6][9][10]
Icaria, Greece: an April 2009 study on the island of
Ikaria uncovered the location with the highest
percentage of 90-year-olds on the planet nearly 1
out of 3 people make it to their 90s. Furthermore,
Ikarians "have about 20 percent lower rates of cancer,
 50 percent lower rates of heart disease and almost no
dementia."[6][11]

Residents of these places produce a high rate of

centenarians, suffer a fraction of the diseases that
commonly kill people in other parts of the developed world,
and enjoy more healthy years of life.

The five blue zones where researchers discovered the

longest-living people on earth include:

1. Sardinia, Italy (a small island off the coast of Italy,

specifically an area called the Nuoro Province)

2. Ikaria, Greece

3. Okinawa, Japan

4. Nicoya, Costa Rica

5. Loma Linda, California (an area where the religious

group called the Seventh-day Adventists live)

Buettner cautions that if you live the average U.S. lifestyle,

with a diet high in processed foods and a schedule packed
with responsibilities that leaves little time for exercising or
relaxing, you might never reach your potential maximum
life span and could be shortening your life by as much as a
decade. By making changes to your diet, exercise routine,
attitude and outlook on the world, the researchers
conclude that anyone can increase their chances of getting
back that extra decade of a healthy, happy life.

This brings up a good point. Whats even more impressive

than the average ages that people in the blue zones live to?
Their quality of life! They grow old in a much better state,
and statistics reveal a significantly lower risk of heart
attacks, strokes, cancer, osteoporosis, Alzheimers and
dementia in older people living in the blue zones compared
to the U.S.

As Buettner puts it,

The worlds longevity all-stars not only live

longer, they also tend to live better. They have
strong connections with their family and friends.
Theyre active. They wake up in the morning
knowing that they have a purpose, and the
world, in turn, reacts to them in a way that
propels them along. An overwhelming majority
of them still enjoy life.

7 Key Lessons to Adopt from the Blue

Zones
1. Learn to Appreciate Whole, Real Foods, Especially Plants

Centenarians arent usually vegans or vegetarians, but they

follow a predominately plant-based diet, mostly as a result
of a dependency on their own homegrown or locally grown
foods. Traditional Sardinians, Nicoyans and Okinawans
eat nutrient-dense foods they produce in their own
gardens, supplemented by smaller amounts of
animal protein foods and staples that include legumes,
ancient whole grains, sweet potatoes and corn tortillas.

Foods that are especially prominent in the diets of the blue

zones include:

Vegetables

Fruits

Herbs

Nuts and seeds

Beans and legumes

Quality fats like olive oil

High-quality dairy products, like grass-fed goat

milk and homemade cheeses

Fermented products like yogurt, kefir, tempeh, miso

and natto

Whole grains, such as durham wheat or locally grown

(organic) corn

Eating plenty of high antioxidant foods just like people in

the blue zones do such as making them about half of
your plate or more at any meal contributes
disease-fighting nutrients and naturally controls your
bodys hunger signals so you know when youre full. These
types of foods lower inflammation, which is crucial because
we know inflammation is at the root of most diseases.

Plant foods deliver loads of fiber, antioxidants,

potential natural anti-cancer agents (insoluble fiber),
cholesterol reducers and blood-clot blockers, plus essential
minerals. This is likely one reason why people in the blue
zone eating a healing diet suffer much less from heart
attacks, strokes, diabetes, dementia and cancer than
people living in the U.S.

The centenarians in the blue zones didnt necessarily avoid

meat or animal products altogether (although the
Seventh-day Adventists did for religious regions); most just
didnt have access to meat very often. Meat is typically
eaten only a few times a month in most of the blue zones,
while sheep or goat milk, eggs, and fish are eaten more
often, usually a couple of times per week. Centenarians in
the blue zones usually eat animal-based meals on occasion,
such as for holidays, festivals or when they have access to
meat from their neighborhood farmers.

When they do have animal products, they obtain more

nutrients since their food is always raised locally, grass-fed,
pasture-raised, wild-caught and free from harmful
substances commonly used in the U.S meat and dairy
supply, like antibiotics and growth hormones.

How can you emulate their longevity diets?

Emphasize fruits and vegetables by eating four to six
vegetable servings every day (about two vegetables at each
meal ideally) plus one to three pieces of fruit. Eat a variety
of whole foods that supply protein and healthy fats,
including nuts and legumes; only eat high-quality animal
products (and dont assume you need them at every meal
or even every day).

Also include natural superfoods in your diet like fresh herbs,

traditional spices and teas. And dont forget to
include probiotic foods that are fermented and provide
gut-friendly bacteria that increase immunity.

2. Avoid Processed, Packaged Foods

When researching diets of the blue zones, something that

really stands out is how low in sugar, pesticides and
artificial ingredients their diets are compared to the
standard American diet (sometimes called SAD). Blue zone
diets only use small amounts of natural sweeteners on
occasion, while refined carbohydrates and artificial flavors
are unheard of for the most part. Considering the high rate
of diabetes in the U.S., many people can afford to adopt
similar principles that can serve as a natural diabetes cure.

Its not that those living in the blue zones never let
themselves enjoy a treat, they just opt to have
antioxidant-rich guilty pleasures like locally made red
wine (12 glasses per day) or sake, small amounts of coffee
or herbal tea, or simple desserts like locally made cheese
and fruit. Soda, sports drinks, candy bars and packaged
baked goods dont play a part in their diet at all.

A nutritional assessment of diets in the blue zones showed

a high adherence to whole foods and a nutritional profile
similar to the Mediterranean diet, with foods low on the
glycemic index, almost always free from added sugar and
high in healthy fats and plants.

Based on their research, the reporters concluded

to reach successful ageing, it is advisable to

follow a diet with low quantity of saturated fat
and high amount of fruits and vegetables rich in
phytochemicals their diet is characterized by a
high intake of monounsaturated fat, plant
proteins, whole grains (fish is not always
present), moderate intake of alcohol, and low
consumption of red meat, refined grains, and
sweets. (3)

3. Set Up Your Environment for Healthy-Living

Success

In the U.S. and many other developed nations, the popular

solution for an expanding waistline is to start a diet, but
none of the centenarians in the blue zones ever went on or
off of a diet, and none of them were ever obese! Instead,
healthy eating was just a way of life for them and
something they shared in common with those around
them.

According to The Blue Zones book, one secret to eating

right for the long run is emulating the environment and
habits of the worlds longest-living people by setting up
your own home and environment for success. The amount
and type of food we eat is usually less a function of feeling
full and more a matter of whats around us. We overeat
because of circumstances friends, family, packages,
plates, names, numbers, labels, lights, colors, candles,
shapes, smells, distractions, cupboards, and containers.
Fill your home with healthy foods, get rid of things that
tempt you, and be prepared by planning healthy meals
and snacks ahead of time.

These kinds of changes can help you to cut back on sugar

and packaged foods with artificial sweeteners, chemicals
and preservatives.

4. Maintain a Healthy Weight by Getting to Know

Your Bodys True Hunger Signals

Most centenarians in Nicoya, Sardinia and Okinawa never

had the chance to develop the habit of overeating or eating
a lot of processed foods, so for much of their lives, they ate
small portions and almost always their meals were made
up of only whole, unpackaged foods. Theyre careful not to
overeat, since this can be wasteful, takes away from the
food there is for other family members and can lead to
a tired, sluggish mood.

In fact, in Japan, the blue zones centenarians carefully

practice the traditional cultural rule of Hara hachi bu,
which teaches people to eat until they are only 80 percent
full. In Okinawa, which is nicknamed the land of the
immortals, people on average eat three to four times the
amount of vegetables as the average American eats,
and centenarians stay lean throughout their lives with an
average body mass index of 18 to 22. They traditionally
eat a low-t0-moderate calorie diet by being mindful of
their hunger, staying active and getting full on quality
whole foods.

One of the keys to controlling your own hunger signals?

Get a good nights sleep. Missing sleep can take years off
your life, and we know that sleep helps control hormones
that play a big part in appetite and fat storage.
Populations in the blue zones get a full, restful eight hours
of sleep or more on average, which helps them control
stress and cravings. Cant sleep and feel like youre always
tired? Relieving stress, exercising and eating a healthy diet
can all help.

5. Exercise Often but Make It Enjoyable

Centenarians in the blue zones lead active lives, yet they

never set foot in a gym and dont dread exercise. Being
active is just a part of their day and way of life: They walk
almost everywhere (usually up to five to six miles every
day), they do chores using their hands instead of machines
and their errands are run on foot. They tend to be active
by practicing types of exercise they enjoy, such as yoga, tai
chi, or playing sports and games with friends.

Many of them also have jobs that are physically demanding,

such as farming which is a big contrast to sitting behind
a desk all day. And almost all of them love to garden,
which gives them some exercise; time spent de-stressing in
nature; and also provides fresh vegetables, herbs and fruit.
Staying active consistently in a healthy way adds to
longevity by reducing inflammation, improving heart
health, improving resilience to stress, and maintaining
bone and muscular health.

According to a 2012 report about longevity published by

the Cardiovascular Prevention and Rehabilitation Center of
Quebec,

Numerous studies have shown that maintaining

a minimum quantity and quality of exercise
decreases the risk of death, prevents the
development of certain cancers, lowers the risk
of osteoporosis and increases longevity. Training
programs should include exercises aimed at
improving cardio-respiratory fitness and muscle
function, as well as flexibility and balance. (4)
So whether its burst training, running, yoga
or high-intensity interval training that you like most,
make an effort to move every day.

6. Establish a Healthy Support System to Reduce

Stress

According to Buettner, this is perhaps the most powerful

thing you can do to change your lifestyle for the better:
Surround yourself with family members and close friends
who share your values. For residents of the blue zones, this
comes naturally because social connectedness is ingrained
into their cultures. Satying connected is a natural way to
bust stress and improve quality of life.

People in the blue zones have better and stronger systems

of support, theyre much more engaged with and helpful to
each other, more willing and able to express feelings,
including grief and anger, and other aspects of intimacy.
This type of social system reinforces healthy, positive
behaviors and reduces chronic stress, which is one of the
biggest contributors to chronic disease. Theres a lot of
existing evidence that shows acute or chronic psychological
stress can induce a chronic inflammatory process, which
over time can increase the risk for diseases like heart
disease, mental disorders, autoimmune diseases and
digestive problems. (5)
For example, Okinawans have moais, groups of people
who stick together their whole lives and spend time
together daily talking, cooking and supporting each other.
Similarly, Sardinians finish their days in the local bar,
where they meet with friends for some red wine, or they
enjoy annual grape harvests and religious ceremonies in
their village that require their whole community to pitch in.
Sardinians have been isolated geographically in the Nuoro
highlands for 2,000 years so they work and socialize with
one another as a means of both support and
entertainment.

Seventh-day Adventists make a point of associating with

one another weekly or even daily as a practice reinforced
by their religious practices and observation of the sabbath
on Saturdays, when they rest and socialize. These are all
examples of natural anxiety remedies that can keep you
sharp, sociable and upbeat well into old age.

7. Spend More Time with Family and in Nature

Family seems to be everything to the people living in the

blue zones. For example, during the weekly 24-hour
sabbath that Seventh-day Adventist practice, they spend
time focusing on family, God, camaraderie and nature.
While chronic stress can wreck your life, Adventists claim
that their routine relieves their stress, strengthens their
families and social networks, and provides consistent
exercise too, since the whole family participates together in
outdoor games, walks and other activities.

Old-age homes dont exist in the worlds blue zones because

people are expected to take care of the elderly, especially
older family members. In fact older, people play a pivotal
role in the blue zones and remain an important, active
part of the family well into their 90s. A combination of
family duty, community expectations, and genuine
affection for elders keeps centenarians living with their
families Likable old people are more likely to have a
social network, frequent visitors, and de facto caregivers.
They seem to experience less stress and live purposeful
lives.

Whats the Takeaway Message?

Living a longer, healthier, more enjoyable life doesnt come
from a single practice alone, such as a good diet or even
good genes, but from a combination of habits. How does
your lifestyle compare to those living in the blue zones?
What can you take away from their routines, diets,
viewpoints on exercise and beliefs?