Korovec, Morgan

Earth’s Blue Zones:

 Uncovering the Secrets of Life Longevity, Health, and Fulfillment

Morgan Korovec

ANSC 184: Food, Culture, and Society

Dr. Jana Fortier

22 March, 2023

Introduction

In the United States, few people have the pleasure of celebrating a 100th birthday. However, in several regions of the world, this commemoratory marking is not a rarity, but rather a regularity. Such provinces where this is reality are dubbed “blue zones”, and there are five of them across the globe. These locations are best understood as areas of the world where people live the longest and healthiest lives. The study of these unique places is meaningful given the comparison between the current nearing 79-year life expectancy in America, and the lifespan in blue zones, where inhabitants consistently reach the age of 100. This research topic empowers understanding of the differences in ways of experiencing life and guides greater awareness of the possibilities of reaching old age, whilst maintaining health. This paper will conduct a detailed examination of the dietary patterns, principle lifestyle choices, cultural and environmental practices that are conducive to life longevity in the peoples of the world’s five blue zones – supported by evidence from: Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; Okinawa, Japan; and Loma Linda, California. Within exploration of a multitude of contributing elements, this paper will place special concentration on plant-rich diets, regional factors, and the feasibility of replicating these habits in non-blue zones in order to universally share methodologies for lives of health and longevity.

Background

Blue zones, including their inhabitant’s behaviors, lifestyles, and environments, have been studied extensively since the year 2000, aimed at identifying the world’s longest-lived, and understanding common denominators relative to life longevity. This initiative was led by Dan Buettner, a National Geographic Explorer and New York Times bestselling author, who teamed with National Geographic and a cohort of longevity and medical researchers, demographers, anthropologists, and epidemiologists to pinpoint evidence-based pockets of the world where humans were experiencing lives that were measurably better, for longer. A keynote ideology is that of people not merely reaching near and above the age of 100 regularly, but rather the idea of reaching elderly age in good condition, with well-working minds and bodies. Simply through encircling these distinct regions in blue pen on a map, the label “blue zone '' was born (Buettner, 2017).

According to Buettner and his team’s research, the long lifespans within blue zones are influenced by a balance of diet, moderate physical activity, and social-emotional connection with people and purpose. In classifying the commonalities across regions, they found similarities were incorporated into a wheel diagram of lifestyle principles, termed the “Power 9”. All interconnected, this phenomena suggests that many individuals have the capacity to reach ages well into their 90s and nearing 100, with chronic disease absent from the equation. Through evidence-based findings, believed to contribute to this possibility, lie the nine foundational habits established by his research including: Move Naturally, Purpose, Downshift, 80% Rule, Plant Slant, Wine at 5, Belong, Loved Ones First, and Right Tribe (Buettner, 2017). 

1. Move Naturally – This concept translates to the environment and physical activity patterns of the world’s longest-lived, who are surrounded by conditions that naturally encourage low-intensity physical activity, such as walking and gardening. 

2. Purpose – Encompassing notions of understanding one’s purpose in life or ‘reason for waking up in the morning’ is expected to increase life expectancy and fulfillment. In Nicoya, Costa Rica, this notion is called plan de vida, and in Okinawa, Japan, Ikigai. 

3. Downshift – Stress is a leading factor in inflammation, linked to almost every age-related disease. In blue zones, inhabitants live by routines to decompress and reduce stress, including practices of happy hour in Sardinia, prayer in Loma Linda, mindfulness and memory of ancestors in Okinawa, and napping in Ikaria.

4. 80% Rule – This dietary rule refers to stopping one’s consumption of food when the stomach feels 80% full, as to prevent excess weight gain from overeating. In blue zones, they eat larger meals earlier in the day, and smaller meals later in the day.

5. Plant Slant – This phenomenon encourages plant-rich diets, with a concentration on daily bean consumption and little meat intake, only being eaten around five times per month, if that. 

6. Wine at 5 – With food or friends, blue zones consume wine moderately or regularly, 1-2 glasses per day. The only exception is in Loma Linda, California, where the Adventist faith restrains from alcohol use. 

7. Belong – Most centenarians experienced the concept of belonging to a faith-based community, research-proven to add years to life expectancy.

8. Loved Ones First – Successful 100-year olds invest time and love in relationships with family and value close proximity with loved ones, expected to lower disease risk and improve life expectancy.

9. Right Tribe – This notion emphasizes social circles of support, commitment, and commonly practice healthy behaviors that favorably influence the behaviors, routines, and lives of others in the social network. 

Evidently, this interconnected guide encompasses a range of factors combined to access better lives of health, balance, and longevity. Dan Buettner’s research indicates that a blue zone lifestyle is one that can be replicated by those not located in the allocated zones, and rather reside in counties and cities within the United States. Now working in partnership with local governments, large employers, and healthcare companies, the original blue zone sites and official Blue Zones trademark founder, is on a mission implementing well-being initiatives called the “Blue Zones Project”. Spanning communities, workplaces, and places of education across the country, this expedition shares lessons from his research, whilst emphasizing necessary changes to public policy, local environment, and social networks. According to the Official Blue Zones website, https://www.bluezones.com/ , the recent mission has “dramatically improved the health of more than 5 million Americans.”

Data and Case Studies

While the “Power 9” is a weighty representation of the combination of efforts proven to render life longevity, a singular undeniable common thread binding people together in each far-reaching blue zone, is a concentration on diet, specifically plant-focused ones. As part of Buettner’s Blue Zone Project in making these lifestyles accessible by people not living in the allocated regions, the formulation of official “Blue Zones Food Guidelines” is based upon extensive research of the five original blue zones, with the guidelines sharing distinct habits of the world's healthiest, long-lived people. While dependent on regional resources that impact each zone’s specific dietary practices, they all follow a principal outline endorsing high volumes of plant-rich foods and very low volumes of animal-based foods. Termed ‘retreat from meat’, about two ounces or less of meat is consumed about five times per month, as reinforced by the “Power 9” (Buettner, 2017). A further outstanding highlight is the quantitative ratio encouraging diets being 95-100% plant-based, with beans consumed daily. While each region is relatively small-scale, warm year-round, and isolated yet close in coastal proximity, blue zone diets do rely on the agriculture of their respective regions, which across the map, have variations in accordance with available resources, geography, and atmospheric influence on agriculture. However, evidently, though the regions have their fair share of obstacles and dissimilarities, they commonly succeed in hosting lives that are long and well-lived.

Sardinia, Italy:

The first discovered blue zone was Sardinia, Italy – the second largest island in the Mediterranean Sea, encompassing a collection of villages. The coastline, aligned along a mountain belt, hosts a subtropical, Mediterranean climate, conducive to local agricultural production of grains, olive trees, aromatic citrus, herbs, and vegetables of all kinds. Relative to its geographical isolation, the genes within inhabitants of the island remain majorly undisturbed by external influences, given no recent immigration, likely these genetic factors alongside environmental, play a role in the region’s health and longevity, and particularly interesting ratio of outstanding male to female centenarians, (2.43 compared to 1.35), identified within this region of highest concentrations of male centenarians, (Poulain; et al. 2004). Relative, the folks living on the kidney-shaped region have held to cultural and anthropological traditions, and long-established healthy lifestyles, maintaining practices of fishing, harvesting foods, and abiding by classic Sardinian diets, similar to the Mediterranean diet. In Sardinia, the food regime is lean and plant-focused, consisting of whole grain bread, beans, vegetables, fruits, olive oil, and red wine daily. The bulk of their dietary intake comes from whole grains, with barley as the most common source. Low on animal products relative to plant foods, their diet is only accented with meat, primarily reserved for special occasions, and moderate sheep or goat dairy consumption is present, along with traditional, local pecorino cheese. 

Ikaria, Greece:

Abiding by a variation of the Mediterranean diet, are the people of Ikaria, Greece. Known for hosting a population almost fully free of chronic diseases, specifically dementia, Ikarians can credit a combination of nutritious diet, low-stress lifestyle, culture, and geography for their high, healthy centenarian population. The island is located in the Aegean Sea, featuring mountainous, rugged topography. The terrain draws folks to lead outdoor lifestyles in the coastal breeze that nudges mindless daily activities like walking, gardening and tending to olive groves. The region reports considerable inherent presence of cardiovascular risk in residents, though inversely associated with coffee and tea consumption, fruit intake, and exclusive olive oil use, according to a study of Ikaria’s determinants of mortality and incidence of cardiovascular disease, (Chrysohouu, et al. 2015). As well, present is low socioeconomic status, and according to Buettner’s research, many of the island’s oldest inhabitants were the most poor, located in the highlands. Albeit, present were plentiful reports in high levels of family solidarity, social interaction, physical activity, and adherence to the Mediterranean diet (Legrand; et al. 2021). The diet involves many fruits, vegetables, whole grains, potatoes, and olive oil containing cholesterol-lowering properties, with monounsaturated fats that aid in protecting against cardiovascular disease or reduce existing damage to the heart and arteries. Additionally, regulation of blood pressure is thought to be helped by their drinking of herbal tea and red wine. Moreover, the bulk of their diet stems from greens and other vegetables, largely fruits, followed by legumes. When it comes to animal products, meat like fish is included little, and for dairy, Ikarians opt for grass-fed goat’s milk. 

Nicoya, Costa Rica:

Astray from the Mediterranean atmosphere, is a Latin American blue zone found among the 80-mile peninsula south of the Nicaragua border – Nicoya, Costa Rica. The coastal region is largely dominated by mountainous terrain, tropical climate, a pronounced dry season and high temperatures year-round. Nicoyan centenarians abide by a Meso-American diet, highlighting the “three sisters” of agriculture; squash, corn, and beans. Vegetables are largely consumed, the bulk of their daily dietary intake is from whole grains, and their most common food source is corn. The agricultural region is known for its wholesome and homegrown foods, including tropical fruits, plantains, yams, corn tortillas, and at times, chicken or pork incorporated.

Okinawa, Japan:

The fifth largest island of Japan, Okinawa, hosts maritime, mountainous terrain and a subtropical climate. The region is renowned for being a hotspot of longevity, especially for its Okinawan women, who live longer than any other women on the planet. Okinawans reach incredible ages with lesser rates of cancer, heart disease, diabetes, and dementia compared to Americans. The typical centenarian was found living free of typical signs of heart failure, including built-up plaques around the arteries. Abundant in a diet of whole, minimally processed carbohydrates, the oldest Okinawans reveal reliance on plant-based diets for most of their lives, enjoying low calorie yet high nutrient meals like stir-fried vegetables, tofu prepared with boiled peanut or soy bean milk, and sweet potatoes. The agricultural environment is conducive to growing purple sweet potato, taro, and a variety of unique fruits and vegetables like Okinawa shallot. An immense portion of their typical diet derives from sweet potatoes, with other considerable elements being rice and vegetables. Meat consumption, including fish and poultry, is less than 2%, and small consumption of pork is reserved for rare ceremonial occasions.

Loma Linda, California:

Unique for its American location and Seventh-day Adventist faith-based community, is the sunny pocket of Loma Linda, in Southern California. The valley location boasts hilly geography, high temperatures, and is home to not only centenarians, but a world famous medical center. Following a Biblical, light, vegetarian diet, Adventists focus daily dietary intake on grains, legumes, nuts, fruits, and vegetables. Main consumptions come from vegetables, fruits, legumes, and soy, as protein-rich solutions for vegetarian diets. Their most common source of grains is oats, and they tend to snack on nuts daily, as a high protein and fiber substitute for foods high in saturated fats, salt, and sugar. Beyond a specialized diet, Loma Linda residents enjoy light-intensity physical activity including aerobic exercise and walks around the suburban neighborhood situated within the first “smoke-free” city in San Bernardino county. Adventists within this blue zone do not smoke or drink alcohol, and occasional meat is permitted, only in accordance with Biblical commandments on clean and unclean foods, like seafood and pork. Relative to the Adventist population’s dietary patterns, according to a study conducted on dementia onset related to intake of animal products, research reveals a trend towards delayed onset of the condition in vegetarians, contrasted by meat-consumers, who are twice as likely to develop dementia, (Giem, Beeson, and Fraser, 1993).  

Bringing these ideas together, it becomes clear that wholesome, plant-focused eating habits are a strong commonality among the world’s hotspots of life longevity. Among such nutrient-rich sustenances are anti-inflammatory properties, antioxidants, and substantial yet low in saturated fat foods, fighting off risks of cancers and heart disease. While diet is a vast part of the equation for longevity, evidently, it is not the only part. My own great-grandfather acts as evidence for experiencing a life of great length, in disharmony with most blue zone principles, hence his daily routines of hard liquor, red meat, and immobility. Because the role of genetics cannot be fully factored out, it is important to recognize that many of the blue zones could be considered culturally isolated, leaving their genes undiluted by differing external forces, in addition to environmental factors. 

Surrounding discussions of equity and in relation to course concepts alike food insecurity, it is critical to recognize barriers to achieving such lives characterized by longevity, health, and fulfillness. Blue zones possess ample evidence of hurdles as faced by their regions, circling back to exhibit how these lives are possible, despite adversity with poverty, health risks, disastrous events or climate issues that lie outside human control. For instance, in recent years, Sardinia, Italy has experienced major wildfires, drought, and wildly warm temperatures, these moments of extreme heat prompting elderly populations to remain indoors. Along with lack of fresh air and physical activity, isolation indoors is often associated with depression, however, many Sardinian lifestyles are backed with belonging in social networks, proximity with loved ones, sense of purpose, and happy hour, as to experience lives of reduced stress and that are in some ways sustained when crises arise. Undoubtedly, such changing climate patterns impact the island’s agriculture as well. Also relative to course concepts surrounding sustainability and negative attitudes toward diverse foods, the choices to refrain from regular meat consumption in Blue Zones should rather be viewed through a lens that embraces the sustainable elements of increasingly plant-based foods and the positive impacts on health, as further ascribed in this paper, (Looy, Dunkel, and Wood, 2014.) 

Furthermore, Okinawa, Japan, is another region packed with significant natural adversity, specifically with regard to battles of WWII and U.S. military bases occupying a vast portion of land surface areas. Additionally, this island is considered the most impoverished province of Japan, suffering from an economic gap with the mainland. At odds with this, Okinawa remains most recognizable not for its scrambles, but accomplishments in being the “land of immortals”, for lives free of disability, and women of extraordinary age and health. Okinawan women consume many natural plant estrogens, including soy, and elderly were found with clean arteries and low cholesterol compared to Westerners, of health factors reducing their risks for heart disease and stroke, (Mishra, 2009) 

Examining a separate case of barriers, the Nicoya Peninsula of Costa Rica encompasses an average income among their nation’s lowest, yet a typical life expectancy among the world’s highest. This region is substantially impoverished, but nonetheless, demonstrated through figures of life longevity, fulfillment, and health, Nicoya depicts that perhaps family, food, and a home is all one needs in life. The distinguished peninsula is home to the world’s lowest rates of middle aged mortality, as well as the second highest concentration of male centenarians. Costa Rican culture places family as the basic element of society, and Nicoyan values surround optimism, friendship, and community, such companionship linked to reduced stress and improved psychological well-being. Additionally, despite poverty levels and low education, the region abides by stress-free lifestyle principles that allow appreciation of the ability to laugh and love, and healthy diet guidelines that allow them to feel well, even at old age. According to a study of dietary intake of Nicoyan residents above ninety years of age, the quantitative data is in line with the ‘plant-slant’ of the “Power 9”, reporting no daily intake of red meat nor sweets, and a large majority reporting consumption of black beans one to three times per day. (Chacón, Jiménez, and Campos; 2017). 

Analysis

On this note, concerning issues of socio-economics, geographical and climate influences on agricultural regions, in the feasibility of implementing and applying these dietary and lifestyle concepts across the United States, it is perhaps most plausible to consider blue zones findings as lessons of health and longevity that may be taught universally. Secondly, examined will be applications of what original blue zones founder, Dan Buettner, later dubbed the “Blue Zones Projects”. This undertaking refers to the community initiatives built upon his abroad understandings of blue zones, in order to recreate favorable elements within U.S. regions.

Firstly, one may consider the lesson of the importance of diet. Blue zone regions suggest health and longevity benefits of consuming mainly plant-based foods, whilst reducing meat intake. Through practices of eating lightly and mindfully, these regions demonstrate opportunities to add length to lifespans and reduce risks of obesity, diabetes, and associated diseases. Primarily, blue zones offer favorable habits of largely consuming vegetables, fruits, whole grains, and beans, to overall create a dietary regime that is healthful, colorful, homegrown and less processed. Another factor to consider is with locally based food sources, comes knowledge of any presence of potentially toxic pesticides in the crops, associated with chronic diseases like brain and blood cancers. While challenges to producing agricultural foods continually in certain areas of America might exist, individuals may be encouraged to increasingly opt for plant-based products and sustainable foods. Where backyard gardens and local farmers markets aren’t available, this is where community well-being initiatives could come into play, such as providing programs for shared local agriculture and education. 

A further key lesson to be learned from blue zones is the emphasis placed on loved ones, social belonging, and community relations. Demonstrated all too well by the recent Covid-19 pandemic, modern society understands the taxing effects of social isolation, detachment from community networks, and continuing life without a felt sense of purpose. Blue zones reinforce the lesson of fostering social support systems, in combination with waking up with a sense of purpose wherever it may be found, whether in gardening, fulfilling faith, or in one’s circle of friends. These notions are proven vital to leading lives of optimism, reduced stress, and appreciation for life’s simple pleasures. From the zone’s varying practices of mindfulness, prayer, happy hour, and napping, stress-reduced and purposeful living can plausibly be applied to communities regardless of location. Importantly, social connection is a concept of nature, feasible to nurture in any city, regardless of socio-economics, demographics, climate, or physical geography. Perhaps lessons of physical activity, social networks and belonging could be fulfilled through community-based initiatives as well, such as groups bonded by shared values or activities like community groups for spiritual wellness, gardening hobbies, or physical exercise. While some locations with intense weather conditions may not allow the privilege of neighborhood walks or tending to outdoor activities, perhaps especially true for vulnerable populations, this may be found through alternatives such as indoor gardening or indoor aerobic activities, as common in Loma Linda, California. 

In envisioning the application of blue zones lessons, I consider Dan Buettner’s “Blue Zone Project” community well-being initiatives, and this phenomenon of feasibility of blue zone lifestyle replication in the context of my own grandparents. In setting aggressive yet achievable community strategies, Buettner’s mission has accomplished success and emphasized the importance of not only individual behavior change, but achieving health through optimizing public places, including city streets, grocery stores, and community involvement. In California beach cities, this project has reduced obesity by 25% and tobacco use by 36%. Further outcomes of the project in other U.S. locations demonstrate millions in healthcare cost savings and reductions in employee absenteeism, according to Buettner’s published ‘Results’ tab of the Blue Zones Project site (Buettner, 2017). In considering the livelihood of my grandparents who reside alone in the extreme heat of Las Vegas, Nevada, I contemplate the extremely limited safe, age-appropriate activities available to them in their environment in order to fulfill positive life principles, instead leaving them confined within the home, watching television or smoking cigarettes. Of this, in an interview with my grandmother Delores, she expressed “I don’t remember the last time I left the house – probably three months ago or so. There’s just nothing for me to do here. In fact, I don’t want to do anything here. I’d rather stay inside,”. Furthermore, concerning dietary concepts, as few crops can survive the desert heat, the majority of my grandparent’s food intake is highly-processed and stored in freezers, to remain protected from the heat, that is, until it hits the radiation-inducing microwave. My grandmother, once a passionate cook, now prefers convenient foods at home, revealing “I don't cook much anymore. It’s just your grandpa and I here, we don’t go out to restaurants anymore. We don’t go out at all... I’ve lived here for over ten years and still barely know who our neighbors are! We need to get out more, but it’s a matter of wanting to”.  From this, based on my findings, I conversed with my grandmother about the influence of her environment on her wellbeing and quality of life. We discussed the possibility of her relocating close to family, rediscovering her sense of purpose and community belonging at this new stage in life, and the importance of 'wanting to', when it comes to overall health. Through conducting my final paper on this topic, I’ve empowered my family members through increased awareness of the possibility of living one’s best, most healthy, long life, and the notion that reaching an elderly lifestyle doesn’t have to be dull nor painful. Because family is important, life is precious, and health can be taken for granted, blue zones are critical to study in order to educate on the possibilities of both taking and creating opportunities to improve livelihood. 

While some aspects may be pondered as ‘wishful thinking’, a major characteristic of successful centenarians is, in fact, an optimistic life approach. With this, the question arises, what is there not to be hopeful about, when blue zones and inspired well-being initiatives have demonstrated such profound evidence? On a related note, it is important to recognize that a life 'well-lived' may be defined differently by different people. For some, perhaps a long or healthy life isn’t as valuable as one that is more ‘carefree’, simply doing and eating what one pleases. However, given ‘you only live once’ the topic of life longevity is particularly intriguing to me not only because of the regularity of losing loved ones at young ages in America, but because of this important self-reflective component. Reflecting upon how life choices and habits impact health and expectancy is a powerful notion that reinforces understanding of how perhaps we have more control over our life outcomes than we may realize. According to my findings, blue zones research is optimistic, a refreshing reminder of the possibilities of growing old, and presents valuable lessons that are feasible for reproduction across the United States, if societies collectively so choose to embark on this expedition toward longer, healthier lives.

References

Buettner, Dan. 2008-2023. “Blue Zones: Applying our research of the world’s longest-lived cultures, we empower everyone to live better, longer”: Blue Zones Lessons, Blue Zones Project, Original Blue Zones Explorations. https://www.bluezones.com/ Accessed Mar. 22, 2023. 

Chacón, A., Jiménez, C., and Campos, H. 2017. “Dietary Habits and Lifestyle Among Long-Lived Residents from the Nicoya Peninsula of Costa Rica”. Dialnet. Vol. 3(2): 53-60. Accessed Feb. 8, 2023. https://dialnet.unirioja.es/servlet/articulo?codigo=6230780)

Chrysohoou, Christina, Pitsavos Christos, et al. 2015. “Determinants of All-Cause Mortality and Incidence of Cardiovascular Disease (2009 to 2013) in Older Adults: The Ikaria Study of the Blue Zones”. PubMed. Angiology Volume 67, Issue 6. https://doi.org/10.1177/00033197156031

Delores, 2023. A personal interview with my grandmother, 12 minutes. 12 March 2023. 

Giem, P., Beeson, W.L., Fraser, G.E. 1993. “The Incidence of Dementia and Intake of Animal Products: Preliminary Findings from the Adventist Health Study.” Karger. Neuroepidemiology 12:28-36. doi:10.1159/000110296

Legrand, Romain, Gilles Nuemi, Michel Poulain, and Patrick Manckoundia. “Description of Lifestyle, Including Social Life, Diet and Physical Activity, of People ≥90 years Living in Ikaria, a Longevity Blue Zone”. International Journal of Environmental Research and Public Health Vol. 18, no. 12 (2021): 6602. doi:10.3390/ijerph18126602

Looy, H., Dunkel, F.V. and Wood, J.R. 2014. “How then shall we eat? Insect-eating attitudes and sustainable foodways.” Agriculture and human values, 31(1): 131-141.

(Mishra, N. Badri. 2009. “Secret of Eternal Youth; Teaching from the Centenarian Hot Spots” (“Blue Zones”). National Library of Medicine, Indian J Community Med. 34(4): 273-275. doi: 10.4103/0970-0218.58380). 

Poulain, Pes, Grasland, Carru, Ferrucci, Baggio,Franceschi, and Deiana. 2004. “Identification of a geographic area characterized by extreme longevity in the Sardinia island: the AKEA study.” Science Direct, Experimental Gerontology. Vol. 39(9): 1423-1429. Doi:10.1016/j.exger.2004.06.016