Blue Zones

Blue Zones: Lifestyle of Centenarians.

The topic of my paper is Blue Zones and the characteristics such as lifestyle and diet that lead these regions to have the highest life expectancies. This paper will explain the significance of Blue Zones and their ability to be studied and applied in populations such as the US. This paper will also examine each Blue Zone worldwide and explore their commonalities and differences. After looking at all the Blue Zones individually, I will examine commonalities between all Blue Zones. Overall, if individuals or populations could incorporate some of the principles of centenarians, the overall quality of life and life expectancy would increase.

Background

 The term "Blue Zones" was initially coined by Dan Buettner of National Geographic. Dan Buetnner is a National Geographic Explorer, fellow, and journalist. In 2004, he discovered longevity secrets on the island south of Japan during an exploratory expedition to Okinawa, Japan. He began his research with National Geographic to learn the secrets of longevity. He decided to try to find other regions with high levels of longevity in the world, with the support of National Geographic. With his team of demographers and scientists, Dan Buettner, backed by National Geographic, traveled the world in search of these communities with higher-than-average life expectancies and their increased quality of life. It is important to note that life quality is part of the equation. It is not just areas of higher-than-average life expectancy but areas of high functionality and vitality into a later age than average. Buettner and his team collected demographic data from all over the world by interviewing people who had reached the impressive age of one hundred, also called centenarians. Dan Buettner and his team of scientists and demographers analyzed a lot of demographic data from centenarians worldwide. Historically, the concept of Blue Zones was built upon earlier demographic work by Gianni Pes and Michel Poulain. The two researchers demographic research identified Sardinia, Italy, as the world's highest concentration of male centenarians. They would publish their demographic findings in the Journal of Experimental Gerontology. Gerontology refers to the study of aging adults and older adults in general. The two researchers, Pes and Poulin, drew Blue circles or Blue Zones around the communities where longevity was highest. This is how the name Blue Zones was created. Ultimately, Buettner and his team, which often included Gianni Pes and Michel Poulain, found five different regions (Blue Zones) and their similarities leading to the 100-plus life expectancies. He found the areas in Costa Rica, California, Sardinia, Greece, and Okinawa. The researchers found nine principles all centenarians live by, called the "power 9"(Figure 1.2). First, the five regions will be examined in detail, including their diet and lifestyle choices. Then, after all regions are discussed, the similarities and differences between the areas will be looked at.

Ikaria, Greece

           I will first examine the region of Ikaria, Greece. Ikaria, Greece, is "the island where people forget to die." Buettner discovered the area is one of five Blue Zones during his research. Ikaria, Greece, is a small island off the coast of Greece. It has a fascinating history as it is a small island in the Aegean Sea. The small size of the island made it an easy target for invasions. Persians, Turks, and Romans invaded the island. This is culturally significant because the invasions were conducted by sea. This means the Persians, Turks, and Romans invaded the island from the coasts. This led the local Ikarians inland, away from the coasts. The invasions forced the local Ikarians inland, leading to a closely knit, isolated culture. This persistence and isolation lead to rich tradition and culture. This sort of culture, focused on family and traditions, has led Ikarians to be renowned for the high number of centenarians in the population. Ikarians can have these extraordinary levels of longevity due to a few factors. Firstly, they follow a mountain living lifestyle. The highest levels of longevity found in Ikaria were areas in the highlands and the mountains. The people of the highlands of Ikaria are typically poorer than the rest of the island but still have the highest life expectancy. Part of their lifestyle involves constant gardening and yard work. This type of work is essential in their life, and they do it without thought. It is important to note that this is not work or exercise for them but simply a way of life. The highland people of Ikaria do this work without thought, but the results are increased longevity. Next, the diet of the Ikarians will be examined. Through the research, it is found that Ikarians eat a variation of the Mediterranean diet. Their diet comprises twenty percent vegetables, seventeen percent green vegetables, sixteen percent fruits, eleven percent legumes, nine percent potatoes, six percent olive oil, six percent fish, five percent pasts, five percent meat, four percent sweets, and one percent grains. Ikarians cook with olive oil containing mono-unsaturated fats, which lower cholesterol. The most prominent feature of this diet is the Mediterranean-style diet, which has many ingredients. The variety of the food leads to a more extensive array of combinations to make different dishes. This variety prevents the Ikarians from getting bored with the same dishes and meals. Also, an important feature is that the Ikarians live off the land. They eat produce that grows in the area, such as olives and fresh fish from the Aegean Sea. Another dietary habit the Ikarians use to have high levels of longevity is drinking herbal tea. Herbal teas with rosemary, sage, and oregano have been shown to possess a high level of antioxidants. Also, herbal teas are a natural diuretic. The herbal teas rid the body of sodium and water, which leads to healthier blood pressure. Another way in which Ikarians have high levels of longevity is tied to their religion. Ikarians are Greek Orthodox Christians. Fasting for half the year is part of being a Greek Orthodox Christian. Fasting reduces their calories by around thirty percent. Practicing caloric restriction also slows the aging process, leading to higher levels of longevity. As stated earlier, Ikarians live off the land and what is available. Goat milk is standard in the Ikarian diet. It is more commonly consumed than cow milk. Goat milk is high in potassium, which is a crucial micronutrient. Lastly, a key for Ikarians is social connection. Friends and family are a high priority in Ikarian life, which also benefits longevity.

Loma Linda, California

The next Blue Zone I will discuss is the only Blue Zone in the United States. The Blue Zone is in Loma Linda, California. The people in this Blue Zone are known as “a group of Americans living ten years longer.” This Blue Zone has a religious aspect, similar to the Ikarians previously mentioned. In the 1840s, the Seventh-day Adventist church was founded in Loma Linda, California. The church prospered and is still active today. The Seventh-day Adventist church has around nine thousand members. The church holds health and longevity as a central component of their faith. Their focus on health and longevity has resulted in a Blue Zone. A central component of their lifestyle is not smoking and not drinking. Another component of their longevity is a 24-hour Sabbath as part of their religion. This Sabbath allows Seventh-day Adventist church members to relieve stress and focus on faith and family. Another component of their impressive longevity is maintaining a healthy BMI or body mass index. Body mass index measures weight to height, and an appropriate BMI is essential for health. By having a BMI, the Loma Linda residents have better health markers such as lower blood pressure, lower cholesterol, and lower cardiovascular disease when compared to average Americans. Average Americans have higher BMIs because their weight is not appropriate or healthy, given their height. This is another way of saying that America has an obesity epidemic, which leads to an unhealthy lifestyle and a shortened lifespan. Like the Ikarians, who use gardening as exercise, Loma Linda residents use daily walks. This is a low-impact, low-intensity exercise that all the residents, including those of older age, can and do participate in. Daily walking is yet another component that can lower the risk of heart disease. A sense of community is essential in Blue Zones; the same goes for Loma Linda residents. Most of the time, the residents spend time with other church members. This commonality and like-mindedness allow for a sense of well-being, which is crucial for longevity. Now, we will examine more of the diet-related factors. Firstly, snacking on nuts at least five times a week is expected. This habit lowers heart disease and ultimately extends life expectancy and longevity. Another crucial part of their diet is following a vegetarian or low-meat diet. The members who eat meat only eat a small amount, which is not their primary part of the meal. Another component of the Adventist church is eating a light dinner. Eating a light, early dinner allows for proper digestion. This allows for better sleep, which is extremely important for longevity. Now look at how Loma Linda residents have eaten for most of their lives. Their diet comprises thirty-three percent vegetables, twenty-seven percent fruits, twelve percent legumes and soy, ten percent dairy, seven percent whole grains, four percent meat and poultry, two percent nuts and seeds, and one percent fish and eggs. They follow a well-balanced diet, high in fruits and vegetables and low in meat and sugar. Lastly, as part of the Adventist protocol, people should drink plenty of water. Staying well-hydrated is another critical component that allows Loma Linda residents to reach high levels of longevity.

Sardinia, Italy

         Next, we will examine Sardinia, Italy. Sardinia, Italy, is home to the world's longest-living men. This is the first Blue Zone region ever identified. This Blue Zone region is remarkable as it has ten times the number of centenarians than the United States. A key component to Sardinian's longevity is that, similar to the Blue Zone of Ikaria, Greece, they are culturally isolated. The Sardinians live a very traditional lifestyle that encourages longevity. They live off the land. Sardinians hunt, fish, and harvest the food they eat. The classic Sardinian diet is heavily focused on whole-grain bread, dairy, and a small amount of meat. Specifically, their diet comprises forty-seven percent whole grains, twenty-six percent dairy, twelve percent vegetables, five percent meat, fish, and poultry, four percent legumes, three percent sugar, and only one percent fruits. Part of this traditional Sardinian diet is pecorino cheese made from grass-fed sheep. This cheese contributes to the twenty-six percent dairy that makes up the Sardinian diet, contributing to longevity. Along with grass-fed sheep cheese, Sardinians drink goat's milk. Goat's milk may contain anti-inflammatory properties that lower the risk of heart disease, allowing the Sardinians to become centenarians. Also, mastic oil is standard in the Sardinian diet for cooking. Mastic oil comes from mastic tree resin. Again, this is a very traditional diet that uses foods and resources available in the area. Another component of the Sardinian diet is drinking red wine daily. Drinking red wine is heart-healthy, but the social aspect of drinking red wine with friends is also vital—Sardinian men, particularly, lower stress levels by drinking wine together and laughing.  Dietler states, “People create and sustain social relationships and communities by sharing alcohol, and they use the possibilities for elaboration I just mentioned to mark and perform social identities, categories, and statuses, as well as the boundaries of social groups” (Dietler 119). This sharing of alcohol leads to a less stressful, longer-lived life. This diet differs slightly from ours in Loma Linda, California, and Ikaria, Greece. The main thing that stands out in this diet is the large portion of whole grains, making up almost fifty percent of their diet. Also, twenty-six percent dairy is relatively high compared to the other examined diets in California and Greece. This is a crucial concept about Blue Zones, the idea that no ideal diet exists. The best diet depends on the region and the available foods.  Now, some non-diet-related lifestyle factors will be examined. Walking is ordinary in Sardinia, especially amongst shepherds herding sheep. Daily walking is a low-impact, low-intensity exercise that lowers cardiovascular and heart disease risks. Lastly, the strong family relationships of Sardinians should be examined. Putting family and friends first has been shown to lead to lower levels of mental health issues and stress. Similarly to the strong family values is the idea that grandparents are highly respected in Sardinia. This celebration of elders leads to higher longevity and vitality within Sardinia.

Okinawa, Japan

         Next, Okinawa, Japan, will be examined. Okinawa, Japan, is the fourth Blue Zone region we will explore. It is known to have the world’s longest-living women. The southern islands of Japan have long been known for their longevity, historically referred to as “the land of immortals.” First, I will examine the diet Okinawan centenarians ate most of their lives. Shockingly, sixty-seven percent of their diet comes from sweet potatoes. Having two-thirds of one's diet coming from sweet potatoes is quite shocking. It makes sense that sweet potato is a large portion of their diet due to the high number of micronutrients within sweet potatoes. The rest of Okinawan's diet consists of the following: twelve percent rice, nine percent vegetables other than sweet potatoes, six percent legumes, three percent grains, and two percent fish, meat, and poultry. This diet consists of stir-fried vegetables as well as tofu. The Okinawan diet is high in soy products such as tofu and miso soup. These soy products are rich in nutrition, contributing to longevity within the Okinawan community. Overall, this diet is plant-based and low in calories. Okinawans also enjoy gardening medical plants. Some of these include mugwort, ginger, and turmeric. These are used for medicinal purposes as well as in tea. These medicinal plants are high in antioxidants and help prevent illness. Gardening allows Okinawans to “have the diet they wanted with many organically grown vegetables—but could not otherwise afford to purchase.” (Diekmann et al. 176). Gardening allows Okinawans to have fresh, organic produce that they may not be able to obtain from local stores.  Also, gardening is a form of exercise within the community. Now, diet habits within the Okinawan community will be discussed. Firstly, similar to gardening, walking is a form of exercise. The Okinawans are very active in their older years. Also, minimal furniture is present in their households, and eating on the floor is common. Getting up and down many times throughout the day maintains balance and strength. A communal connection is another critical component within Blue Zones; Okinawa is no exception. In Okinawa, a tradition called “moai” refers to a close-knit social network that acts as a safety net. These are a close-knit group of friends that can rely on each other into older age. If needed, this emotional and financial support provides a sense of belonging and reduces stress, which is critical for longevity. Lastly, the Okinawans also have an “ikigai, " a sense of purpose. This sense of purpose is crucial as it allows older Okinawans to have clear roles and a sense of purpose.

Nicoya, Costa Rica

         The final Blue Zone I will examine is Nicoya, Costa Rica. This is the only Blue Zone in Latin America. One factor that contributes to longevity in Nicoya is being economically secure. Also, Costa Rica has excellent health care. Having great health care and being financially secure are great insurances for backup. This, paired with lifestyle choices, provides an excellent formula for longevity. The diet of Nicoya Peninsula, Costa Rica, will be discussed. Twenty-six percent of their diet consists of whole grains; twenty-four percent consists of dairy; fourteen percent vegetables; eleven percent added sugars; nine percent fruits; seven percent legumes; five percent meat, fish, and poultry; and two percent eggs and added fats. The surprising finding within this diet is the eleven percent added sugar. This is interesting because added sugars have been demonized, at least in America. Nevertheless, as shown here, added sugars are fine if eaten occasionally. Also, Nicoyans eat a light dinner early in the evening, promoting good sleep. Also, intermittent fasting occurs by having their last meal in the early evening. This allows for fewer calories to be eaten, which can increase longevity. The Nicoyan diet is the traditional Mesoamerican diet known as the “three sisters.” The three sisters of agriculture refer to squash, beans, and corn. Another interesting finding is that Nicoyans drink hard water. This water has higher calcium levels, showing lower hip fracture rates. Also, a crucial component among Nicoyan elders is a “plan de vida,” which translates to a reason to live. This is similar to the Okinawan's “ikigai,” which gives a sense of purpose to the later part of their lives. Family and friends are also a focus of Nicoyans. Frequent visits with family and friends allow a sense of community and purpose.

Conclusion

         This paper examined the idea of Blue Zones, populations that are characterized by high life expectancies, longevity, and vitality. This paper examined particular lifestyle and dietary factors contributing to longevity within the Blue Zone region. National Geographic’s Dan Buettner popularized the term Blue Zone. Dan Buettner and his team identified five areas: Ikaria, Greece; Loma Linda, California; Sardinia, Italy; Okinawa, Japan; and Nicoya, Costa Rica. Lawrence Appel from the American Heart Association (AMA) examined the diets in these regions and found that “dietary patterns associated with longevity emphasize fruits and vegetables and are reduced in saturated fat, meats, refined grains, sweets, and full-fat dairy products. Equally notable is the wide variation in other aspects of healthy diets, particularly macronutrient intake. Traditional Okinawan diets provide ≥90% of calories from carbohydrates (predominantly from vegetables), whereas the traditional Mediterranean diet provides >40% of calories from fat, mostly monounsaturated and polyunsaturated fat” (Appel). Appel describes that although there are variations in the diet, for example, Okinawans eat a high carbohydrate diet, and the Mediterranean diet followed in Ikaria, Greece, provides around forty percent of their calories from fat, there are still some underlying commonalities within all the Blue Zone diets. Appel mentions that all the Blue Zone diets emphasize fruits and vegetables and are reduced in sugars, saturated fats, meats, refined grains, and full-fat dairy. The Blue Zone diet is primarily plant-based, emphasizing fruits and vegetables, low amounts of meats, and added sugars. Poulain from Jstor describes how Blue Zone populations “are geographically and/or historically isolated (islands and mountainous regions). These populations succeeded in maintaining a traditional lifestyle, implying an intense physical activity that extends beyond the age of 80, a reduced level of stress, and intensive family and community support for their oldest olds as well as the consumption of locally produced food” (Poulain et al.). Poulain describes Blue Zone regions as being isolated geographically by mountains or islands. The journal explains that the Blue Zone regions maintain a traditional lifestyle, maintain physical activity, reduce stress levels, and maintain strong family and community bonds. These conditions, paired with the diet patterns previously mentioned, have given rise to these Blue Zone regions.

Works Cited

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Poulain, Michel, et al. “The Blue Zones: Areas of Exceptional Longevity around the World.” Vienna Yearbook of Population Research, vol. 11, 2013, pp. 87–108. JSTOR, http://www.jstor.org/stable/43050798. Accessed 14 Mar. 2024.