Lessons from the Blue Zones: Secrets of the World's Healthiest, Happiest, and Longest-lived People on Earth

14 February 2024

The "Blue Zones" are five places in the world where people live the longest and healthiest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and the Seventh-day Adventist community of Loma Linda, California.

Dan Buettner, a National Geographic Fellow, and New York Times best-selling author, set out to find pockets of people around the world with the highest life expectancy or the highest proportion of centenarians (people who are 100 years old or more).

Along with a team of medical researchers, anthropologists, demographers, and epidemiologists, they searched for evidence-based common denominators among these places.

"We knew most of the answers lied within their lifestyle and environment," said Buettner.

They found out that all Blue Zones share 9 specific lifestyle habits that lead to longer, healthier, and happier lives:

1. Move Naturally

Blue Zones residents live in environments where staying active is seamlessly integrated into their daily routines without requiring a conscious effort.

2. Purpose

It refers to having a strong sense of reason or meaning in one's life. In Okinawa, this is expressed as "Ikigai," while in Nicoya, it is referred to as "plan de vida." Both translate to "why I wake up in the morning."

3. Downshift

Stress contributes to chronic inflammation, a factor linked to numerous age-related diseases. People in these longevity hotspots have routines that alleviate stress. For example, Okinawans dedicate daily moments to remembering their ancestors, Adventists prioritize prayer, Ikarians practice regular napping, and Sardinians engage in social gatherings during happy hour.

4. 80% Rule

Okinawans follow a Confucian mantra that reminds them to stop eating when they feel 80% full. In the Blue Zones, individuals have their last and smallest meal later in the late afternoon or early evening.

5. Plant Slant

These centenarians' diets predominantly revolve around beans, such as fava, black soy, and lentils. They consume meat, primarily pork, an average of only five times per month, with serving sizes typically limited to 3-4 ounces.

6. Wine

Except for the Adventists, people in the Blue Zones indulge in moderate and regular alcohol consumption, typically 1-2 glasses per day (preferably Sardinian Cannonau wine) enjoyed with friends or alongside meals.

7. Belong

Among the 263 centenarians interviewed, all but 5 were affiliated with a faith-based community, regardless of denomination. The studies show that attending faith-based services about four times per month can extend life expectancy by 4-14 years.

8. Loved Ones First

The world's longest-lived people put their families first. They maintain close proximity to their parents and grandparents, often keeping them in the same household. They commit to a life partner and invest time and love into nurturing their children.

9. Right Tribe

Centenarians in the Blue Zones are born into or deliberately cultivate social circles supporting healthy behaviors. Research from the Framingham Studies demonstrates that one's social network can influence habits such as smoking, obesity, happiness, and even loneliness.

Now, let's cultivate habits like a Blue Zone centenarian for a longer, healthier, and happier life!

Source: www.bluezones.com


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