The Secret of Long Life in the Blue Zones

National Geographic reporter Dan Buettner travels the world, investigating areas known as Blue Zones, where the life expectancy is substantially higher than average. Despite the fact that these Blue Zones are located in widely diverse places with different cultures, he has discovered certain similarities in lifestyles between the people who reside there, including diet, social activity, and outlook on life. According to Buettner, only about 20% of life expectancy is determined by genetics, and the rest is up to lifestyle.

In his article in the November, 2005 issue of National Geographic Magazine, Buetnner describes the lifestyles of people who live in three Blue Zones: Sardinia, Italy; Okinawa, Japan; and Loma Linda, California.

Sardinia, Italy

In the small mountain villages of Sardinia, Italy, twice as many people live to be 100 as in the rest of Italy, and an equal number of men and women reach this milestone. This differs from the US, where women centenarians outnumber men by 4 to 1. In this Mediterranean culture, both genders work hard well into their 70s and beyond; the men tend livestock, split wood, and look after the land while their wives take on the domestic and financial responsibilities. The Sardinian diet includes ample amounts of fresh fruits and vegetables, fava beans, flatbread, milk and cheese from grass-fed cows, and red wine made from local grapes. The family is of utmost importance, and the elders live close to their extended family.

Okinawa, Japan

In Okinawa, Japan, the average life expectancy for men is 78 years, and for women is 86. There is a much lower risk of heart disease, breast and prostate cancer, and dementia than in the US. The Japanese diet consists of low-calorie foods such as vegetables, tofu, miso soup and small servings of fish or meat, with plenty of herbs, spices, onions and garlic. Okinawans follow the rule of eating until you are 80% full. Elders keep busy gardening and fishing, and getting together in social gatherings with friends and neighbors, and they have a strong sense of purpose in life.

Loma Linda, California

There is a community of Seventh Day Adventists in Loma Linda, California who are among the most long-lived people in the United States, with an average life expectancy of 4 to 10 years longer than other Californians. They do not smoke or drink alcohol or caffeinated beverages, and they avoid pork and other meat. Their diet includes soy milk, beans, nuts, whole wheat bread, and lots of water. On Saturdays they observe the Sabbath by relaxing and spending time with friends and family, and they have a strong social network of fellow Adventists.

Healthy Habits for Longevity

Since the 2005 report, Buettner has continued his quest to find longevity hotspots elsewhere. He has identified two more Blue Zones: Nicoya Peninsula, Costa Rica and Icaria, Greece. Here are some of the lifestyle habits that promote long life in the people who live in Blue Zones:

1. Stay active
2. Eat lots of fruits and vegetables, limit meat and processed foods, drink plenty of water
3. Don't overeat; push the plate away when you are 80% full
4. Drink red wine in moderation
5. Have an active social network that gives you a sense of belonging
6. Pursue a spiritual path
7. Have a sense of purpose in life

These habits, shared among many of those who live in Blue Zones, appear to be the keys to a long, healthy and happy life.

Sources:
Buettner, Dan "The Secrets of Long Life." National Geographic, November, 2005.

http://www.bluezones.com/

http://quest.bluezones.com/home/

http://en.wikipedia.org/wiki/Blue_Zone