What are Blue Zones?
The Blue Zones of the world are small, geographically defined populations with the highest percentage of centenarians worldwide.
Blue Zones of the World
There are five Blue Zone locations and all of them share similar dietary and lifestyle habits, encourage daily physical exercise and labor, and hold strong family and communal bonds.
Extensive research has confirmed that only 20% of the genes found in these populations account for their longevity. The remaining 80% is attributable mainly to diet, lifestyle, and belief systems. This discovery has sparked intense interest in Blue Zone habits with the hope that their life-extending synergies are portable to other cultures.
5 Blue Zone Locations
The five Blue Zone countries where people regularly live to 100 years of age are found here:
- Japan
- Italy
- Greece
- The United States
- Costa Rica
To be more specific, the following is a list of Blue Zones cities and regions:
- Sardinia, Italy
- Nicoya Peninsula, Costa Rica
- Ikaria, Greece
- Loma Linda, United States
- Okinawa, Japan
We’ll go through each one to help explain the mystery of these unique locations.
1. Sardinia, Italy
Sardinia is a mountainous, rugged island off the coast of Italy. Three particularly mountainous areas, Ogliastra, Barbagia of Ollolai, and Barbagia of Seulo are home to the longest-living men on Earth.
Sardinian men stay extremely active throughout their lives. Many are sheepherders, walk five or more steep miles daily over challenging terrain. This lifestyle helps maintain excellent cardiovascular health, muscle mass, and bone density.
Sardinians enjoy a largely vegetarian diet highlighted by homemade whole-grain bread, vegetables, and fruit. Meat is allowed but rarely consumed more than one meal per week. Men also enjoy local wine in moderation, and the local varietal, a Connonau, contains flavonoids 2-3 times the levels found in other wines, which keeps arteries clean. Family and community are integral to Sardinian life, which is also a factor in their long-term health and sense of well-being.
2. Nicoya, Costa Rica
Nicoyans are generally religious, and family is the cornerstone of their lives. They call this combination a “plan de Vida,” meaning “reason to live.” This philosophy gives Nicoyans a sense of purpose and helps the population perpetuate a positive point of view resulting in active lifestyles well into their 90th year and beyond.
In terms of diet, Nicoyans have plentiful access to tropical fruit, a source of rich antioxidants. Local geology also provides aging Nicoyans with a hidden longevity benefit recently discovered by scientists: their water source is high in calcium and magnesium. These minerals are known to reduce the development of heart disease and promote strong, dense bones.
3. Ikaria, Greece
The Island of Ikaria, like its Blue Zone sister, Sardinia, is located in the Mediterranean. Ikarians are known to have low rates of cancer and heart disease and almost zero cases of dementia.
As with other Blue Zone populations, people on Ikaria prefer a diet favoring fruits, vegetables, “gifted plants” (edible Ikarian weeds and flowers), legumes, potatoes, and plenty of olive oil. Meat is relegated to special occasions and consumed no more than once per week.
The locals are known to keep working well into their 90s, gardening, tending livestock, and managing their small, stubborn plots of land and family vineyards. Food preparation throughout the island relies on recipes that preserve the nutrients in the food by avoiding exposure to high heat using heat transfer from water or by placing ingredients in pies and dough that trap all the nutrients inside.
4. Loma Linda, California, United States
The Adventist religious community adheres to strict dietary, social, and belief-based norms. On average they outlive the general American population by over ten years.
Their vegan diet is outlined in the Bible and consists of nuts, leafy greens, and legumes. No meat is allowed. Each week, they celebrate the Sabbath, ceasing all work for 24 hours. This relieves stress and makes more time for family and friends. Adventists stay active in the workforce well into their 90s and do not consider early retirement a benefit. Instead, they gain purpose and meaning from volunteerism and church life and prioritize service to others. Scientifically speaking, individuals who practice a personal faith live anywhere from 4-9 years longer than those who do not.
5. Okinawa, Japan
Women from this region of the South Pacific are the longest-living in the world. Okinawan culture enjoys a concept called “moai,” which amounts to small social groups that begin at age five and stay with these individuals their entire lives.
This secure social network system is beneficial for the lifelong continuity it provides and the financial and emotional safety net it creates, knowing someone is always there to help if needed. In addition, family is central to their sense of purpose: a trait seen in other Blue Zones.
Eating habits may be another factor in Okinawan longevity as they adhere to a concept called Hara Hachi Bu. Roughly translated, it refers to their habit of ending meals when they are 80% full.
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