Why do residents of blue zones have a longer life expectancy than the rest of the world's population?
There are a few places in the world known as “blue zones.”
The term is used to refer to geographic areas (Sardinia in Italy, Ikaria in Greece, Okinawa in Japan, the Nicoya Peninsula in Costa Rica, and Loma Linda, California in the United States) where rates of chronic disease are low and people live longer than anywhere else.
Interestingly, genetics probably only plays a 20-30% role in lifespan. Therefore, environmental factors, including diet and lifestyle, have a significant influence on lifespan. 1,2,3
Diet
People living in blue zones consume a diet that includes whole plant foods. Several studies have shown that eating red and processed meat can significantly increase the risk of death from heart disease, cancer, and other causes. 4,5
On the other hand, the eating habits of the blue zones are often characterized by a high consumption of:
- Vegetables are an excellent source of fiber, vitamins, and minerals. Eating more than five servings of fruits and vegetables a day can significantly contribute to reducing the risk of heart disease, cancer, and death. 6
- Legumes include beans, peas, lentils, and chickpeas, and they are all excellent sources of fiber and protein. Several studies have linked legume consumption to reduced mortality. 7,8
- Whole grains are also very high in fiber. A high intake of whole grains can lead to lower blood pressure and is linked to a reduced risk of colorectal cancer and a reduction in deaths from heart disease. 9,10
- Nuts are valuable sources of fiber, protein, and polyunsaturated and monounsaturated fats. When combined with a healthy diet, they are associated with reduced mortality and may even help reverse metabolic syndrome. 11,12
- There are other dietary elements that define blue zones, for example, in Greece and Italy, fish is often consumed for its richness in omega-3 fatty acids , which are associated with slowing brain decline in older people and reducing heart disease. 13,14
Eat less
Eating less may contribute to longer lifespans in some blue zones. For example, studies of Okinawans suggest that before the 1960s, they were in a calorie deficit—that is, they consumed fewer calories than needed—which may play a role in their longevity. Okinawans tend to follow the 80% rule, meaning they stop eating when they feel 80% full, rather than 100% full. By avoiding consuming too many calories, they avoid gaining weight and developing chronic diseases. 15
One study also showed that eating slowly can decrease feelings of hunger and increase feelings of fullness, compared to eating quickly. 16
This may be because the hormones responsible for feeling full only reach their peak levels in the blood 20 minutes after eating. Therefore, by eating slowly and only eating until you feel 80% full, you can reduce your calorie intake and enjoy a longer feeling of fullness. 17
Another important aspect of the Blue Zones eating plan is to opt for a lighter meal in the late afternoon or early evening, and then avoid eating until the next day.
Physical exercise
Physical activity is an integral part of daily life. It plays an essential role in the aging process. 18
In blue zones, people don't necessarily choose to go to the gym. Instead, they incorporate exercise into their daily routines by gardening, walking, cooking, climbing stairs, and other activities.
Other studies have shown the benefits of exercise in reducing the risk of cancer, heart disease, and death in general. 19
Another large study showed that vigorous activity led to a lower risk of death than moderate activity. 20
Sleep & Nap
Residents of blue zones get plenty of sleep and often take naps during the day.
Numerous studies have shown that insufficient or excessive sleep can significantly increase the risk of death, particularly from heart disease or stroke. 21
A comprehensive analysis of 35 studies concluded that the optimal amount of sleep is seven hours. Sleeping less or more than this is associated with a higher risk of death. 22
Numerous studies have shown that daytime naps, as practiced in many Mediterranean countries, do not have negative consequences on the risk of heart disease and death and may even reduce these risks. 23
However, nap duration appears to be of great importance. Naps of less than 30 minutes have been shown to be beneficial, while naps of more than 30 minutes are associated with a higher risk of heart disease and death. 24
Other factors associated with longevity
- Several studies have found a correlation between being spiritual and a reduced risk of death. This can be attributed to social support and lower rates of depression. 25
- Having a purpose in life is associated with a reduced risk of death, probably due to psychological well-being. 26,27
- Older and younger people live together as a family: a study has established that grandparents who take care of their grandchildren have a lower risk of death. 28
- Social media can impact your health. If your friends are overweight, there's a chance you will be too, perhaps due to the social acceptance of being overweight. 29
In summary
- In the blue zones, you'll find some of the oldest and fittest people in the world.
- Although their lifestyles vary slightly, these individuals mostly follow a plant-based diet and practice calorie reduction (80%).
- They exercise regularly, get enough sleep, and have good relationships with family, friends, and society.
By adopting all these factors into our lifestyle, we could increase our lifespan by a few years.
References:
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