Longevity researcher shares secrets of the world’s ‘blue zones’
The average life expectancy in the United States is just over 78 years. However, in certain countries and regions known as “blue zones,” more people are making it past 100 with seemingly little effort. What are the secrets of these pockets of the world where residents not only live longer, but also live healthier lives? Dan Buettner, a Florida-based author, explorer, and longevity researcher who coined the term “blue zone,” set out to find the answers.
Buettner embarked on a mission to discover the secrets of longer-living areas by visiting five destinations: Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California. He found that in these areas, people were living about 10 years longer at middle age compared to other regions. The key to their longevity lies in the fact that they are not suffering from diseases like type 2 diabetes, cardiovascular disease, or dementia, and they have lower rates of cancer.
According to Buettner, only about 20% of how long you live is dictated by your genes, while the other 80% can be found among the longest-living populations. In these blue zones, the healthy choice is easy to make. People in these areas live in environments where healthy foods are easily accessible and physical activity is incorporated into daily life.
One of the common characteristics shared by blue zones is their walkability. People walk to work, school, friends’ homes, or gardens, resulting in 8,000 to 10,000 steps per day without even thinking about it. Additionally, the diet in blue zones consists of whole, unprocessed, plant-based foods with minimal meat consumption. Fiber-rich foods like whole grains and beans are staples in their diets, contributing to better gut health and overall well-being.
Another key to longevity in blue zones is having a sense of purpose. Studies have shown that people who wake up with a purpose, whether it’s a duty, a passion, or an outlet, have better health outcomes. The purpose in blue zones often includes an altruistic dimension, such as doing things for the next generation or the community.
Community and faith also play significant roles in the longevity of blue zone residents. People in these areas connect face-to-face for several hours a day, live in extended families, and have strong social support systems. Regular attendance at religious services has been associated with increased longevity, likely due to the built-in community and sense of purpose that comes with faith.
In addition to nutrition, exercise, purpose, community, and faith, sleep also plays a crucial role in health and longevity. Blue zone residents typically have early bedtimes and early wake-up times, often incorporating napping into their daily routines. Research has shown that taking a 20-minute nap five days a week can significantly lower rates of cardiovascular disease and mortality.
Overall, the lessons learned from blue zones emphasize the importance of shaping environments to make healthier choices easier and unavoidable. By adopting the lifestyle practices of blue zone residents, individuals can improve their overall health and increase their chances of living longer, healthier lives. Whether you live in a blue zone or a bustling city, the principles of healthy living are universal and can benefit anyone willing to make positive changes.
