In parts of Italy, Greece, Japan, Costa Rica and the United States, there are pockets of people living longer than most of us, and they’re staying healthy well into their later years.
Researchers call these areas Blue Zones, and they’ve studied the people who live there to tease out their secrets to longevity. “Only about 20% of how long you live is dictated by your genes. The other 80% is something else, Dan Buettner, Blue Zones founder, told TODAY. “People in the Blue Zones are eating the right food, getting the right amount of physical exercise and socializing without even thinking about it. They aren’t pursuing health and longevity — it ensues.”
A new Netflix limited series, Live to 100: Secrets of the Blue Zones, gives a first-hand look at the Blue Zones communities and the health-boosting lifestyles of those who call them home.
Buettner points out that most people in the U.S. today could live to about age 95, but we’re only living to age 78, on average. “The average American could easily live another decade if they optimized their lifestyle,” he said.
When Buettner discovered the places where people stayed healthy and lived the longest back in 2004, five locations topped the list:
Since then, Singapore has become a Blue Zone, thanks to strategies like subsidizing nutritious foods, adding sidewalks and improving public transportation that improve public health. And 72 communities are making changes to make Blue Zones practices easier for people to adopt.
When you think of the Blue Zones, diet might be what comes to mind. But it turns out, researchers found several lifestyle traits that are common among people in these areas.
Along with what and how they eat, people in these areas get a lot of movement during their days, manage their stress, have a sense of purpose, and connect with family, friends and community.
“Managing health and managing weight isn’t just about what we put in our mouths. It’s all the other things that are interconnected,” Samantha Cassetty, a registered dietitian based in New York City and the coauthor of “Sugar Shock,” told TODAY. “These are all things that make you feel better emotionally and physically.”
What the people in the Blue Zones eat undoubtedly plays a role in their longevity. Researchers analyzed 155 dietary surveys done in all five Blue Zones over the last 100 years.
Foods from plants are central to the diets in all the Blue Zones — their diets are 90 to 98% whole-food, plant-based. “Plant-based eating is hands-down going to be the healthiest way to eat, even if you’re an omnivore,” Cassetty said.
People who live in the Blue Zones don’t have to create a healthy diet plan. They live in environments where it’s easy to make healthier choices. And those choices are centered around plants — about 95% of what people in the Blue Zones eat is plant-based.
But when you hear “plant,” don’t think you’re restricted to vegetables. Many things are plant-based. Whole-grain bread and pasta, brown rice, chickpeas and beans are all on the list.
Locations worldwide are home to Blue Zones, and the foods people eat in each reflect what’s abundant in their region. Most people eat foods grown within 10 miles of where they live. There are some differences in what people eat in these areas, based on what’s available and what they prefer — for example, some are vegetarians, and some don’t drink alcohol.
Still, there are common threads:
In a typical day, eating the way they do in the Blue Zones, you might have:
Another thing people do in the Blue Zones is to eat until they are 80% full. “When you eat until you’re somewhat full, you’re being mindful and present, understanding your hunger and fullness cues, and recognizing when it’s enough,” Cassetty said. “It can help you stay healthy even when you go out to eat and have more indulgent foods.”
Intermittent fasting has become popular lately, and many people find the easiest way to fast is to skip breakfast. So you may wonder if people who live the longest eat breakfast. They do.
People in Okinawa might start their day with miso soup and rice, while in Loma Linda, they might have oatmeal or a tofu scramble. In the Blue Zones, they often make breakfast the biggest meal of the day, and it generally includes protein, vegetables, beans, nuts, seeds and oils.
People in the Blue Zones eat foods they enjoy that are abundant in their area. Weight loss isn’t the goal for them. Yet, they have low levels of obesity. And eating the way they do could promote weight loss. That’s because if you swap out processed carbs, proteins and fats for healthier, fiber-rich whole foods and follow the Blue Zone’s 80 percent rule, you’re likely to take in fewer calories.
A diet rich in whole, plant-based foods like the Blue Zones diet can help lower your risk of heart disease, lower cholesterol levels, lower blood sugar levels and prevent cancer.
A study of more than 130,000 people found that eating more plant protein instead of animal protein reduced the risk of heart disease. And a meta-analysis of 16 studies discovered that eating more fruits and vegetables lowered the risk of death from heart disease. In addition, research has found that adding nuts to a healthy diet can reduce the risk of metabolic syndrome — a condition marked by high blood pressure and blood sugar, abnormal cholesterol levels and excess weight in the abdomen.
“There are just so many things about this diet and this lifestyle that I love,” Taub-Dix said. A diet centered mainly around plants is a healthy choice for just about anyone.
There aren’t many downsides to the Blue Zones diet. It could feel overwhelming if it’s a big jump from what you’re eating. In that case, you can ease into it more gradually. For example, you can make sure each meal includes a serving of fruits, vegetables, whole grains or beans. Or you can try meatless Mondays to find meals you enjoy that aren’t centered around meat.
And the Blue Zone diet could include more cooking than you’re used to. People in the Blue Zones tend to eat at home, with family and friends. Buettner recommends getting an Instant Pot or similar pressure cooker and a good cookbook to help build your kitchen skills.
The Blue Zones diet — and the other healthy lifestyle habits people in the Blue Zones follow — are designed to be part of your life long-term. The people in the Blue Zones who are living into their 90s and 100s in good health are proof that the lifestyle works.
“The wisdom the Blue Zones offer us is how to keep doing the right things and avoid doing the wrong things so we’re not developing diabetes, cardiovascular disease, dementia or certain types of cancer,” Buettner said.
Talk with your doctor before starting the Blue Zones diet or any other diet — your doctor can recommend the best eating plan for you, based on your health needs.
This article was originally published on TODAY.com
2023-09-08T17:03:33Z dg43tfdfdgfd