The Journey Begins: Blue Zones

Thinking about dying is scary. You don’t know when it is coming or how it’s going to happen. While we know it’s something that will happen, the question arises: how many years will you get out of your body? And, do we have a say in the matter?

People spend thousands of dollars on supplements, diets, and exercise plans, only to fail. According to research, two-thirds of the population will die prematurely from an avoidable disease. In addition,

But, how can we fix it?

One of the key things the series leaves us is that instead of focusing on how to prevent death, it’s important to focus on how to live.

So, to help us answer this question, there are five places in the world (called Blue Zones) where people are getting the outcomes we want (living longer). And, while they are in different zones in the world, they all have pretty much the same formula to help them live up to 100.

Now, while all seem to exercise, eat properly, and live happily. The biggest takeaway from these zones is that they live longer without even trying.

Okinawa (Japan)

Okinawa is a group of islands located in Japan. Often referred to as “the land of the immortals,” it has produced the longest-lived population in human history. They have low rates of diabetes, heart disease, and dementia.

So, what are the key takeaways from this population to help us live longer?

• Focus on medicinal foods. One of their strong beliefs is that foods have strong medicinal properties. Focus on a plant-based diet, full of natural ingredients that are rich in nutrients, and low in processed foods. In addition, when comparing the meals between Okinawa and the rest of Japan, researchers realized that 67% of their diets are based on sweet potatoes, which are high in complex carbs, fiber, and have more than 150% more active antioxidants than blueberries.

• Caloric density. What they eat is only part of the equation in the longevity formula. The other part of the equation is how much they are eating. On average, the US population is consuming 3,600 calories a day (the recommended intake is 2,000 calories). However, people in Okinawa eat less than 2,000 calories from nutrient-dense and low-calorie foods.
• Hara hachi bu. One of their strongest beliefs is to stop eating when the stomach is 80% full. It helps you stay satiated without feeling stuffed, resulting in lower obesity rates.
• Find balance. Another key aspect is that their lifestyle promotes constant physical activity, which leads to better balance. They have furniture that encourages constant activity, do gardening 2-3 hours a day, and focus on other physical activities.
• Set a moai. A strong sense of community can help you feel less lonely and avoid reducing your life expectancy by 15 years.
• Ikigai. This means finding a sense of purpose. It is the main factor of spiritual health. People don’t believe in retirement, and they continue working (or doing other forms of activities) later in life to keep their minds busy.

Sardinia (Italy)

The region in Sardinia considered a Blue Zone is Barbagia. Here are the key points this community teaches us regarding longevity.

• Steepness. One common factor seen in Blue Zones is that the villages are uphill. A researcher correlated longevity with how steep the village or house is. And, it makes sense since it helps increase energy expenditure in people.
• Focus on good carbs. While the diet is mostly focused on carbs (pasta and bread), the processing and the ingredients used are different from those found in processed foods. All the ingredients have a wide variety of fibers, keeping gut health and supporting a strong immune function.

• Control stress. Acute stress is not bad, the problem arises with chronic stress. The problem with stress is that it can spike glucose levels and increase inflammation.
• Care for the elders. According to studies, putting people in retirement homes can reduce life expectancy by several years. People in Sardinia not only value taking care of their elders, but they also value the wisdom they have.

Loma Linda (United States)

Located in Los Angeles, Loma Linda seems to be one of the few Blue Zones in an urban area. Here, women are living four years more than other people in California, and men up to seven years more.

What can we learn from Loma Linda?

• Do volunteering work. When you have something to live for, it increases longevity. Volunteering gives a sense of meaning and helps create good memories. Giving back to the community gives a sense of purpose and avoids depression.
• Eat a plant-based diet. A balanced diet needs to include fruits, vegetables, grains, and nuts. People in Loma Linda believe that diet plays a crucial role in keeping them healthy.

Have faith. A weekly break (such as the Sabbath day) can help you get a moment of peace and rest. People in Loma Linda, are very religious and strict in their norms. Research shows that going to religious practice every week can increase life expectancy by up to seven years.

Find your right tribe. Research shows that if your friends are obese, you are more likely to become obese. Surrounding yourself with the right tribe can set you up for success and encourage longevity.  Loneliness, smoking, and diet can be contagious. Find people who are constantly walking, eating right, and having healthy habits.

Ikaria (Greece)

Greece is one of the homes of the Mediterranean diet, one of the diets constantly encouraged since it can promote better health outcomes. Ikaria was self-sufficient due to its geographic location. As a result, they had to learn how to survive on their own.

Here are the longevity tips we can get from this community.

• Drink herbal teas. They have powerful medicinal properties that can help improve digestion, reduce inflammation, and increase life expectancy.
• Eat raw honey. Honey has bioactive nutrients that can help contribute to longevity. It has antimicrobial and antioxidant properties. In Ikaria, the honey is not pasteurized, keeping the nutrients and bioactive components of honey intact.
• Focus on partnership. People in Blue Zones make their partners a priority. They invest in the time spent together and building a life, which prevents them from feeling lonely or depressed.
• Have wine in moderation. Wine can play a crucial role in longevity. But, it all relies on the type of grape and process. In Ikaria, the wine is natural, with no artificial ingredients. Along with a Mediterranean diet, it can increase nutrient absorption.

• Dance and laugh. Dancing is another large part of longevity since it makes physical activity joyful, and Laughing can help reduce stress and enjoy life.

Nicoya (Costa Rica)

The last Blue Zone is located in the northern region of Costa Rica. Nicoya is a Blue Zone with a poor socioeconomic situation. People in Nicoya have a biological age 10 years younger than their chronological age.

What can we learn from people in Nicoya?

• Find your “plan de vida.” This basically means finding your purpose in life. It keeps them active and their minds busy. 
• Do things by hand. Nowadays, we have appliances that make our lives easier (washing machines, cooking methods). However, in Nicoya, people have to churn their food, make it, and do other activities that make them burn more calories.
• Slow down. People tend to work very hard but for a short period of time. Most of the hard work is done in the morning, and tend to have the afternoon off. They slow down for things that really matter, they don’t take extra hours of work if it’s going to affect their quality of life.
• Focus on the three sisters. Beans, corn, and squash are staple foods in the Nicoyan population. They are high in nutrients and fiber. By pairing these ingredients, you get all the amino acids you need to provide a high-quality protein without cholesterol and saturated fats.