The majority of the population wants to live longer, happier more fulfilled lives, yes? Agreed. However, if that is the case, then why has loneliness, disease and mental health issues such as anxiety and depression exponentially increased over the years?
One can argue that the overwhelming need to be constantly attached to our technological devices can be to blame while another may claim that it’s the rise of processed foods. Instant satisfaction is at our fingertips, but is this really making us satisfied?
Dan Buettner, National Geographic fellow and NYT bestselling author, had this same question regarding longevity. His interested sparked groundbreaking research that would soon lead to the discovery of Blue Zones – areas in the world with the highest life expectancy or with the maximum amount of people reaching a hundred years of age. Through his research, Buettner uncovered certain characteristics that were repeatedly revealed amongst five locations in particular. Scientists are constantly trying to discover the secrets to longevity and aging gracefully, but it appears the secret is much more low-tech – so where exactly are these thriving communities?
Sardinia, Italy
Home to the world’s longest living men. The longevity in this area is mostly found among the Shepherds. Findings showed that the men indulged in a mostly Mediterranean diet rich in beans, sourdough bread and wine.
Okinawa, Japan
Home to the world’s longest living women. Similar to the men in Sardinia, the women’s diet seems to have a significant impact on aging. However, dissimilar to the Mediterranean diet, the women of Okinawa eat mostly plant based, rich in foods such as tofu, bitter melon and turmeric. Another finding was the presence of ikigai, a strong sense of purpose, and moai, a strong social network, within their communities.
Nicoya, Costa Rica
The lowest rate if middle-aged mortality can be found in the Nicoya Peninsula, allowing the inhabitants the best chance of living to 90 years old. The community in Nicoya feast on a diet of mostly corn tortillas, black beans, squash and tropical fruit.
Loma Linda, California
Perhaps the Blue Zones aren’t necessarily determined by the place people are living as much as their lifestyle. In Loma Linda, Buettner found the Blue Zone to be populated by the religious group Seventh Adventist Church, all of whom just so happen to be the longest living Americans. Their diet is derived straight from the bible consisting of a mostly plant based, vegetarian way of eating. The people of Loma Linda also share a strong sense of community where the Adventists socialize together, and value health, religion and relationships.
Ikaria, Greece
The final Blue Zone Buettner found is home to a population that lives on average 8 years longer than the typical American and also has the lowest number of dementia. Here, the community eats the purest form of the Mediterranean diet, rich in fruits, vegetables, whole grains, beans, olive oil and herbal teas containing oregano, rosemary and sage. In Ikaria, the diet incorporates roughly 120 kinds of greens, many of which Americans discard of.
Now that we’ve looked at which areas of the world are living the longest, it’s important to know what exactly these communities have in common that promotes longevity. Buettner found the following nine common themes.
Natural movement is a common theme across Blue Zones. Yes, hitting the gym and pumping iron is good for your health, but that type of workout is uncommon among the Blue Zones. Instead, the people in these zones live in environments that provide them the opportunity to be constantly moving naturally, whether that’s gardening or walking to work.
Purpose plays a key role in lasting lifespan. The Okinawans call it “Ikigai” while the Nicoyans call it “plan de vida”, both translating to “Why we wake up in the morning”. The existential crisis of “What is my purpose?” and “Why am I here?” does not plague these communities as it does for so many Americans. Instead, these group of people have a strong sense for why they are on this earth – which can add on average seven years of extra life expectancy.
Constant stress can lead to chronic inflammation and disease. The inhabitants of the Blue Zones are not immune to stress, the difference Buettner found is that they have routines that eliminate it. Okinawans remember their ancestors, Adventists pray, Ikarians take naps and Sardinians indulge in happy hour.
Gluttony plagues a majority of the world. But what can be found among Blue Zones is the 80% rule – stop eating when your stomachs are 80% full. What was found is that filling up that final 20% can be the difference between gaining or losing unwanted weight. Blue Zone inhabitants eat their smallest meals in late afternoon and evening, and stop once they are finished.
A plant based diet is a repeating factor in accordance to longevity. In these communities, meat is eaten on average only five times per month and serving sizes are kept to 3-4 ounces. Filling up on plant based foods allows people to indulge in greens, which relates to a study that found eating ½ a cup of greens per day can add four years to one’s life.
One surprising finding of the Blue Zones study is that a majority of the occupant’s drink alcohol regularly. The study found that moderate drinkers are actually outliving non-drinkers. This does not mean they are getting drunk every day, the drinking is done in moderation and shared with friends, leading to a greater sense of community as well.
A sense of belonging is crucial for a longer life expectancy. Out of the 263 centenarians that Dan Buettner and his team interviewed, all but five belonged to a faith-based community. While their denominations differed, the research proved that attending a weekly faith-based service has the potential to add up to fourteen years of life expectancy.
Another common theme is prioritizing the well-being of family and loved ones. The three common themes that were found are keeping aging parents close to the home, committing to a life partner, and investing time and love with their children.
The final discovery was that the majority of the centarians were part of a social circle that supported healthy behavior. This doesn’t have to be a wide range of people, the study found that having even five close friends that are committed to each others well-being can significantly impact your life.
Living into your hundreds not only requires a certain way of living, but also a certain genetic makeup. However, incorporating certain traits and lifestyle habits into one’s life can undoubtedly have a positive effect on our longevity and our happiness overall.