The Blue Zones Healthy Living
Want to live longer and have better health? Of course, right? Well, there’s a diet out there associated with people who have lifespans above 100 years (yep, you read that right). This diet is coupled with better cardiovascular, metabolic, and overall health outcomes. Introducing the Blue Zones Diet.
Founded by National Geographic fellow and longevity expert Dan Buettner, the Blue Zones Diet is based on the eating habits followed in the Blue Zones, five regions of the world with a high percentage of people who live to be over 100 years old.
What are the Blue Zones?
“The Blue Zone regions are the world’s longevity hotspots,” Buettner stated on the Mindbodygreen podcast. There are five Blue Zones in the world: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. After examining these places, Buettner observed the diets and lifestyle behaviors in these varied parts of the world all have some remarkable commonalities.
Elements of the Blue Zones Diet
“The Blue Zones diets have some important characteristics in common,” explains Amy Shapiro, M.S., R.D. “They keep to these principles no matter which location each Blue Zone is in,” says the study, “all of which may assist prolong longevity:”
“People in the Blue Zones’ diets tend to consist of more fruits/vegetables, more fibrous whole grains, more nuts, more beans, and more seeds,” says Marissa Meshulam, M.S., R.D. According to Buettner, 95 percent of the meals in these diets come from a plant or a plant product.
Healthy fats: The Blue Zones emphasize healthy fats like olive oil, nuts, and seeds rather than processed oils like vegetables and canola. They actually consume a handful or two of nuts almost every day!
Beans on a daily basis: According to Buettner’s research, everyone in the Blue Zone eats at least 1 cup of beans every day. Dark leafy greens: Dark, leafy greens, especially rich alternatives like Swiss chard, spinach, and kale, are one of the cornerstones of the Blue Zones diet.
More Diet Elements
While fish is a part of their diet, people in the Blue Zones eat no more than 3 ounces of it per day. Fish is on the menu two to three times per week on average in these areas, according to a study.
Almost no meat: pork, poultry, and other meats are consumed in moderation in Blue Zone diets. That is less than 2 ounces consumed around five times each month.
Eggs on occasion: while eggs are present in the diets of all five Blue Zones, they are only consumed two to four times per week on average.
Limit dairy: cow’s milk—including dairy and yogurts—doesn’t make an appearance in the Blue Zones. The Ikarian and Sardinian Blue Zones, on the other hand, are known for their goat and sheep milk products.
Whole grains: bread is a staple in Blue Zone communities, and they eat it virtually every day. Instead of manufactured bread, they choose whole grain or sourdough variants. Brown rice, oats, and barley are among the other whole grains they eat in most of their meals.
Blue Zones – here’s a diet out there associated with people who have lifespans above 100 years.
Main objective of the Blue Zone diet
“The main objective of the Blue Zone diet is a concentration on whole foods that are minimally processed,” Meshulam explains. “This is largely natural foods, with nothing created in a factory.”
Remove additional sugar from your diet: People in the Blue Zones, according to Buettner, eat sweets only on special occasions and don’t consume a lot of it on a daily basis.
Moderate alcohol consumption: according to Shapiro, people in the Blue Zones drink one to two glasses of red wine each day. These advantages could be due to resveratrol, an antioxidant found in red wine (as well as grapes, peanuts, chocolate, berries, and certain supplements).
Region-specific characteristics of the Blue Zone Diet
1. Okinawa
Okinawa is a region in Japan’s south that is made up of a series of islands known as the Ryukyu Islands. Okinawa’s diet contains more seafood, soy, and veggies than the other Blue Zone diets. The concentration is on glycemic index-low starches like rice and sweet potato. Okinawans also follow a principle known as “ikigai”, which allows them to find reasons to get out of bed in the morning.
2. Sardinia
Meshulam explains, “The traditional diet here is rich in whole grains, vegetables, legumes, and fruits.” “They consume a lot of olive oil, which has heart-healthy monounsaturated fats, and they eat very little meat.” Dairy is provided in the form of goat and sheep milk, which is easier to digest.”
3. Nicoya
Squash, corn, and beans are more abundant in this Costa Rican region than in other Blue Zones. “They consume vegetables (tomatoes, peppers, carrots, etc.) as well as fruit grown locally (papaya, oranges, and bananas),” Meshulam says. “They also promote a smaller, earlier dinner.” It’s worth noting that they treat their grains (such maize) with lime, which increases vitamin bioavailability.”
4. Ikaria
The Greeks here eat a more plant-based version of the Mediterranean diet. They add more legumes and heart-healthy fats, and moderate alcohol consumption.
5. Loma Linda
“The Seventh-day Adventists who reside here are very religious and eat largely vegan food,” Meshulam says. They don’t eat dairy, spices, or shellfish, and they stay away from all meats.
The advantages of a Blue Zone Diet
“It’s no secret that eating more plants is the way to go,” Meshulam adds, “and the Blue Zones all encourage a plant-forward diet.” “They’re all trying to eat more real, natural meals instead of manufactured ones.” It’s also worth noting that the Blue Zones are healthy for reasons other than a diet: they foster strong social bonds. They concentrate on sleep. “Movement is a part of their daily routine.”
Longevity
People in the Blue Zones are said to live long and healthy lives (up to their 90s and even 100s).
Heart and brain health has improved
According to a study on the Blue Zone Diet, people who followed the eating style rather than the Standard American Diet had superior cardiovascular health and cognitive performance, to mention a few examples.
Better mental health
What you eat has an impact on your physical health. It also has an impact on your mood and mental health. As the Blue Zones diet shows, the more high-quality whole foods you eat, the better.
Weight control that is healthy
One of the Blue Zones diet’s tenets is to eat until you’re only 80 percent full. Thus you could easily maintain a healthy weight for your body by following this eating pattern.
Vitamins and minerals in greater quantities
“Switching to the Blue Zone diet might provide you an excess of vitamins and minerals you hadn’t had before,” adds Meshulam, especially if you eat a lot of processed foods.
The Blue Zone Diet has been criticized
“The primary criticism of the Blue Zone Diet, I would think, is that it implies that you have to be mostly vegetarian to be healthy,” Meshulam adds. “I believe the Blue Zones show us that eating more plants is the answer—however, for many of us, a little high-quality fish, chicken, and meat works well and can provide critical elements that are difficult to obtain from plants.” I constantly advocate that we make plants the main attraction on our meals, and the Blue Zones demonstrate how critical this is for long-term health.”
More criticisms of the Blue Zone diet
If you don’t make all of your meals, it might be difficult to stick to: “When you dine out, the oils aren’t optimal, and processed foods are very popular,” adds Meshulam. Because you don’t know what’s in restaurant meals, the only way to completely follow the Blue Zone diet is to cook all of your meals at home. While this concept is fantastic in theory, it is unlikely to be feasible (or sustainable!) for the majority of individuals.
“Beans and legumes, as well as whole grains and other staples on the Blue Zone diet,” Meshulam adds, include carbs, so it’s not suitable for persons with carb sensitivity. “Too much carbs can impact your hormones and blood sugar levels if you’re glucose-sensitive.”
Getting all of your protein from plants can be difficult
While you can easily obtain all of your protein from plants, the USDA recommends 0.8 gram of protein per pound of body weight. So, unless you’re being extremely deliberate about your protein intake (e.g., more beans and legumes, less carbohydrates), Shapiro believes you’re not getting enough. However, simply being more deliberate in your food selections might help alleviate this problem.
The end result
The Blue Zones diet can be a good way to encourage healthy eating habits and nutrition practices. You don’t have to go fully plant-based to gain the benefits, though. On the Mindbodygreen podcast, Buettner said, “We consume roughly 1,000 meals a year.” “You’ll live a lot longer if you can make nine out of ten of those meals simple foods like beans, vegetables, grains, and nuts.” Do you want to attempt this eating style?
Blue Zones where people live longer
In recent years, scientists have discovered five places throughout the world where people live longer and are happier than the average. Analyses of the reasons why people live longer in these places yield dates that, aside from being fascinating, give us a lot of ideas on how to apply them in our daily lives and improve our quality of life.
Despite the fact that these places are thousands of kilometers apart, there are some routines and ways of life that the residents of these places share. This is due to a fact that makes us believe it. People’s happiness and health are influenced by their lifestyle and where they live, not by their geographical location. It’s important to understand the factors that cause these communities to split out.
Blue Zones
Dan Buettner, conducted an extensive study based on a demographic study. The study identified Barbaglia, in Italian Sardinia, as a region with the highest resident longevity. It gathered a research team that included doctors, nutritionists, epidemiologists, anthropologists, and demographers. In their search, Buettner and his team discovered four more locations with the same characteristics. They did it not only using statistical data, but also in real-life scenarios.
Barbaglia, who has the highest concentration of centenarians in the world, is responsible for the majority of the Blue Zones in this case. Peninsula Nicoya, the world’s second-largest island, is the next stop. In Japan, the island of Okinawa is home to the world’s oldest female population. Another island, Ikaria, in the Egea Sea, has the largest population and the lowest levels of dementia. Loma Linda, on the West coast of the United States, is a community with high life expectancy. It outnumbers the national average by ten years.
What do these fields have in common?
In cities with vastly different geographies, climates, and cultures, residents in the Blue Zones share startling demographic data. These dates indicate that the coincidences were caused by the weather or a particular type of culture.
It appears that the indicators found in these communities are based on at least five factors that promote longevity and the quality of life of the community’s residents. Diet, exercise, and life goals are all factors to consider. In addition, with resources for dealing with stress and social relationships.
Physical activity and diet
The inhabitants of these Blue Zones consume more vegetable and fish products than red meat. Some of them, too, consume olive oil and red wine on a regular basis. Furthermore, they must eat slowly and not completely fill their stomachs.
In Okinawa, this is known as “hara hachi bu”, the life-extending secret: eating less means living more.
Studies on this practice have shown that it reduces coronary artery disease and cancer detection.
Another habit that people who live in Blue Zones have is that they do not believe in a sedentary lifestyle. They don’t do workouts at fitness centers, but their routine include long walks and bike rides. Also, work in the woods or in the garden, bringing activity into their lives in a natural way.
The goal
One of the most important factors that these people share is that they have a reason to laugh at themselves every happy morning because they have accomplished something. Everyone on Okinawa has a name for it: “Ikigai”, or having a goal in life and not letting it go with age. This concept has nothing to do with financial or occupational goals. It has to do with the desire to achieve something that makes you truly happy.
No stress and more social relationships
Another factor that appears to have a real impact on quality of life and longevity. That is the ability to feel useful and develop social ties that are not limited to family. These people need to take care of their friends and avoid destabilizing relationships. Participate actively in social gatherings and for the good of the community. In a nutshell, share time with other people who are of higher quality.
The focus of this study will be on people who live in Blue Zones and the resources available to them in order to combat stress. Practice without suffering. These communities pay special attention to aspects like sleep hygiene and sleep quality. Many of them use ancient meditation or relaxation techniques and have strong spiritual convictions.
Departure point: the significance of a life plan. Perceptions of happiness are more likely to be associated with a meaningful life and a realistic goal, as well as the importance of a life plan.
The four types of bread the world’s longest-living people consume every day
Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California are the five Blue Zones, which represent the regions of the world where people live the longest and have the highest quality of life.
Dan Buettner, has extensively researched the reasons why these areas are considered longevity hotspots. Many lifestyle routines practiced by people living in these regions naturally boost their longevity, such as maintaining a positive outlook and valuing self-worth, moving consistently throughout the day, eating a mostly plant-based diet rich in antioxidants and nutrients, and having a strong sense of community, according to him.
Kelly Jones, MS, RD, CSSD, LDN, says, “Maintaining a positive outlook and a sense of connectedness to your community is strongly associated with decreased stress levels.” “Diet, on the other hand, plays a critical role in promoting a more positive mood, improved heart and brain health, disease prevention, and thus improved longevity.”
Because you don’t know what’s in restaurant meals, the only way to completely follow the Blue Zone diet is to cook all of your meals at home.
What is the diet of the Blue Zones?
It’s important to note that the five Blue Zones’ rich culinary traditions differ significantly because of various factors. However, the nutrients consumed in these areas are strikingly similar. “On average, plant foods make up around 80% of people’s diets in these areas, with the rest consisting of fish, eggs, and occasionally dairy,” Jones says. According to Jones, carbohydrate-based meals account for roughly 65 percent of meals in the Blue Zones. The focus is on whole grains, fruits, vegetables, and beans.
“On average, two-ounce portions of meat are consumed about five times per month, fish fewer than three ounces up to three times per week, and at least 1/2 cup of beans per day,” says Lauren Harris-Pincus, MS, RDN, author of The Everything Easy Pre-Diabetes Cookbook. “Dairy and eggs are consumed in moderation, added sugars are limited (to a maximum of 28 grams or seven teaspoons per day), and beverages consist primarily of water with a small amount of coffee, tea, and wine,” says Harris-Pincus. In fact, most Blue Zones regions drink red wine in moderation, with the exception of Loma Linda, California, where no alcohol is consumed.
Is bread good for the Blue Zones diet?
Bread is also a big part of the Blue Zones diet, and it’s considered a healthy staple. “It’s unfortunate that carbohydrates have become such a taboo subject in our culture,” Jones says. Keep in mind that many plant foods contain carbohydrates. These are the primary source of energy for the majority of people on the planet. There’s nothing wrong with having a slice of bread.
Unfortunately, most bread sold in the United States is highly refined, which means it has been stripped of the beneficial fiber that aids digestion and heart health. “Bread in the United States is less fresh and more processed than in other countries,” Jones says. “Moreover, when it comes to starches, Americans’ diets are less diverse, with fewer whole grains and more refined white flour.”
How do people eat bread In the Blue Zones?
Those who live in the Blue Zones, on the other hand, are more likely to make their own bread from scratch. They use fewer ingredients and more whole grains. “Research consistently shows that diets high in whole grains are linked to longer life and healthier aging,” Jones says. Even in Blue Zones regions (like Icaria), where refined flour bread is popular, residents eat their slices with fresh fruit, vegetables, beans, nuts, avocado, lentils, seeds, and healthy fats like olive oil.
Furthermore, baking homemade bread is a stress-relieving and happiness-enhancing activity. “The act of making bread from scratch alone brings about a greater appreciation of food in the Blue Zones regions, and may even be associated with slowing down at meals to enjoy the product of their labor,” Jones says. It also provides priceless feelings of connectedness and gratitude when done with friends or family.
Are you curious about the most common types of bread consumed in the Blue Zones? According to Jones and Harris-Pincus, the best types of bread for longevity are as follows.
In the Blue Zones, four types of bread are considered staples for longevity
1. Bread made with sourdough starter
Water, flour, and sourdough starter are the only ingredients needed to make sourdough bread from scratch. In Ikaria and Sardinia, sourdough is a popular bread made with a homemade sourdough starter, whole wheat and semolina flours, and a pinch of salt and pepper.
Thanks to the process of fermentation required for making starter, sourdough bread tends to have more prebiotic properties. It also may enhance nutrient absorption compared to other forms of bread, especially those made without whole grains. Prebiotic and probiotic foods can boost gut health, immunity, and longevity.
“The sourdough bread made from high-quality starter can actually lower the glycemic load of your meal. That’s because it’s considered a fermented food,” adds Harris-Pincus. A lower glycemic index food won’t spike your blood sugar as much as a high-glycemic index one. This is a nice perk for diabetics and those working to maintain more stable blood sugars.
2. Whole Grain Bread Made From Whole Wheat, Rye, and/or Barley
In addition to sourdough, many people living in the Blue Zones tend to eat whole grain bread. In the Blue Zones, breads in Ikaria and Sardinia are made from a variety of whole grains such as wheat, rye, and barley. all of which offer a wide spectrum of nutrients, such as tryptophan, an amino acid. “It’s also common for residents of the Blue Zones to grind their own grains to make bread, and their whole wheat bread looks a lot different than anything we would buy on a supermarket shelf,” says Harris-Pincus. “This is because it typically contains only a few ingredients and is typically 100 percent whole grain.”
Simply using whole wheat or other whole grains in the bread can offer more fiber, plant protein, nutrients, and antioxidants, all of which improve heart health and longevity. “Whole wheat bread can be made with just yeast, whole wheat flour, and water. Wheat is very nutritious, as it provides energizing starch, gut supportive fiber, iron, a variety of B-vitamins, magnesium, potassium, and the antioxidant and mineral selenium,” says Jones.
3. Pita Bread
Pita bread is another bread staple that’s considered a staple in the Blue Zones region of Ikaria—and it tastes great with vegetables and/or plant proteins, like lentils, bean dip, or hummus spread on top. The Pita bread will contain the same ingredients as wheat bread. The key with any bread is to include it in meals and snacks that offer adequate protein, fiber, and fat. These help balance blood sugar response and provide your body with key vitamins and minerals. That’s where those toppers come in, all of which have protein, fiber, and antioxidants (especially when paired with fresh vegetables) (especially when paired with fresh vegetables). For some heart-healthy fat, a drizzle of olive oil can easily do the trick.
4, Cornbread
“Cornmeal, or ground dried corn, has been used for thousands of years and is the backbone for many traditional dishes including tortillas, grits, and polenta,” explains Harris-Pincus. “Plus it’s a fantastic source of protein, vitamin A, fiber, and important minerals.”
According to Harris-Pincus, cornbread in Loma Linda is created with a few common ingredients, but combines more whole grains and fiber. “It’s created with cornmeal and unbleached or spelt flour, flaxseed meal, and with the rest of cornbread’s basic ingredients, such vegetable oil, soy milk, salt, baking powder, and an unprocessed sweetener, like maple syrup.” The flaxseed and spelt give healthful lipids (containing omega-3 fatty acids) and fiber. Both promote increased gut health, brain health, and heart health. Serve cornbread with beans or vegetarian chili for the ultimate longevity-boosting warming winter dinner.
Conclusion
Want to live longer? Read again the secrets of people living in the Blue Zones and start doing it yourself!
