Or to be more precise, get in the Blue Zone: If you’ve not heard of them already, Blue Zones are specific areas around the globe that have lower rates of chronic disease and longer life expectancy. Diet, fasting and exercise are some of the key factors associated with Blue Zones, although each of these zones (Sardinia-Italy, Ikaria-Greece, Okinawa-Japan, Nicoya-Costa Rica, Loma Linda-US, and now Singapore), also have their own specific reasons why health and life expectancy is so good.
The Blue Zone Concept
The concept of Blue Zones originated from demographic research conducted by two demographers from the University of Louvain in Belgium – Gianni Pes and Michel Poulain. (The name itself was inspired by the blue circles that Pes and Poulain used to mark the regions on the map where they found exceptional longevity.)
In the early 2000s, they partnered with the National Geographic Society to identify and study regions with unusually high concentrations of centenarians—people who live to be 100 years old or more.
The term “Blue Zone” was in fact coined by Dan Buettner, a journalist and explorer, who further popularised the concept through a series of National Geographic articles, and with it, a book entitled “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest,” first published in 2008.
Buettner expanded on the initial research by Pes and Poulain, delving into the lifestyles, habits and environments of these longevity hotspots to extract valuable lessons and principles for a longer, healthier life.
So let’s take a brief look at the six areas around the world known as Blue Zones:
Sardinia, Italy
A largely plant-based diet, daily physical activity and close family ties have all contributed to Sardinia having the highest concentration of male centenarians in the world. And with around three million sheep – nearly twice as many as there are people – there are a good deal of sheep herders, mainly men, who tend to walk at least five miles a day in rugged, hilly conditions. Meanwhile, men with daughters may well get especially tender care as they age, and live even longer than most in the area. Also key is something called the M26 marker, a genetic variant linked to extreme longevity, that has been passed down through generations in what remains a secluded community.
Okinawa, Japan
Whilst many Blue Zones emphasise the importance of family and community, this bonding reaches its peak in the Japanese area of Okinawa. Here, Okinawans are supported by their Moai, a small, tightly-knit social support group that is there to support those within it through all of life’s ups and downs – including health, finances, social and spiritual matters. This continuous support is strong enough to relieve many stress factors that many of us face, and reinforce shared healthy behaviours. The result? A culture and community that boasts the longest-living women in the world – many surpassing the 100 year mark.
Nicoya, Costa Rica
Common to most Blue Zone residents is the avoidance of heavily processed foods, but over in Nicoya, they take it to another level. Here, the people traditionally get the majority of their calorie intake from beans, squash, corn and tropical fruits. This largely plant, nutrient-dense diet— coupled with plenty of time outdoors — makes for strong, well-nourished bodies. Meanwhile, a plan de vida, or guiding life purpose, helps Nicoyans stay mentally and spiritually fulfilled – leading to long lives of 90 and beyond.
Loma Linda, California, U.S.A.
Here in Loma Linda, out of a total population of around 25,000, some 9000 of those live within a Seventh-Day Adventist community. Studies have shown that Seventh-Day Adventists – who come from a broad range of ethnic backgrounds – live as much as ten years longer than the rest of us. This led to Loma Linda being identified as one of five longevity spots, hence its Blue Zone status, and the only Blue Zone in the United States. A Protestant denomination, Seventh-Day Adventists share a set of key principles with the emphasis on community and adherence to the Sabbath — a day of rest, reflection and recharging. They also avoid our dear old friends, fags and booze, and stick to a largely vegetarian diet, rich in plants, whole grains and nuts.
Ikaria, Greece
Ikaria is a Greek island in the Aegean sea around 10 nautical miles south-west of Samos. A history of Romans and Turks forcing its residents inland away from the coasts has resulted in an isolated culture rich in tradition, family values – and longevity.
Today, Ikarians are almost entirely free of dementia and some of the chronic diseases that plague much of modern western society, with one in three making it to their 90s. A combination of factors help explain this, including geography and culture (a strong sense of island-pride), a strict adherence to a Mediterranean diet rich in fruit, vegetables whole grains and olive oil, lifestyle, and overall outlook on life. They enjoy strong red wine, late-night domino games, afternoon siestas, and a relaxed pace of life that ignores the clock. Clean air, warm breezes and rugged terrain draw them naturally outdoors into an active lifestyle.
Singapore
New Blue Zone kid on the block, life expectancy in Singapore – long renowned as a thriving financial centre – has risen by around 25 years over recent decades. In his new book ‘The Blue Zones: Secrets for Living Longer,’ Dan Buettner describes a health ecosystem shaped by a raft of government policies, including taxes on sugary drinks and alcohol, discounts on more nutritious foods such as whole grains, and strict bans on guns and opioid drugs – two leading causes of deaths in the west. Singapore also enjoys high quality nationwide health care, medical advances in diagnostic testing and cancer treatment, plus a robust workplace wellness programme, offering regular screenings for such things as high blood pressure, diabetes and high cholesterol. There are also some unique tax breaks and incentives to encourage multi-generation housing, and so, helping to combat loneliness and promote mental and physical well-being.
So what do these zones have in common?
While these regions are geographically distant (albeit are mostly in warm, sunny climates!) and have unique cultures, there are several commonalities that contribute to the longevity and health of the population in these Blue Zones – many of those factors we can all take on board.
– Diet: By and large, fruit, vegetables, whole grains, legumes and olive are in, whilst meat is typically consumed in smaller quantities or on special occasions. Heavily processed foods, a definite no-no!
– Physical Activity: Not so much about going to the gym, but more about it being part of a daily routine – manual labour, walking, farming…and of course, sheep herding!
– Social Engagement: Strong community and social networks, with the emphasis on strong family bonds, multi-generational households, a sense of belonging, and most importantly, a sense of worth and purpose.
– Stress Reduction: Meditation, prayer, or simply having a daily downtime are common practices that help manage stress, help relaxation and promote mental well-being.
– Moderate Alcohol Consumption: In some Blue Zones, moderate consumption of alcohol, especially red wine, is a common practice and is believed to contribute to longevity. The key word here, however, is moderate!
– Simple, Natural Living: Blue Zone communities tend to live in close harmony with nature and the land, following traditional customs and practices that are often simple and grounded in long-standing cultural wisdom.
– Limited Smoking: Hardly surprising this, but Blue Zone populations generally have low rates of smoking, contributing to better cardiovascular health and overall longevity.
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