Unlock Longevity: Secrets from the World’s Healthiest Regions

The world is filled with wonders, but none quite as intriguing as the five ‘Blue Zones’ – regions where people statistically live longer than anywhere else. These zones, which include Sardinia, Italy; Okinawa, Japan; Nicoya Peninsula, Costa Rica; Ikaria, Greece; and Loma Linda, California, are all relatively small, remote, and close to the ocean. Despite their cultural differences, the inhabitants of these regions share a common trait: a high likelihood of living into their 90s and beyond, often avoiding heart disease and even cancer.

So, what’s the secret to their longevity? We turned to Dan Buettner, the author, educator, and explorer who discovered and named the Blue Zones, to learn more about these regions and their residents.

Interestingly, while the cuisines of these regions may vary, they share common core ingredients. “In all five places, the common denominators include mostly a plant-based diet,” Buettner revealed. “There’s five pillars to every Blue Zone diet: whole grains, greens, tuberous (sweet potatoes or potatoes), nuts and beans. The most important one is beans. A cup of beans a day could add two to three years to your life.”

Buettner recommends a variety of beans for a full range of nutrients and suggests using dried beans when possible. Animal products like beef and cow dairy are not significant in these diets, though some sheep and goat’s milk is consumed. As for beverages, water and tea are the mainstays, with no more than two glasses of wine consumed daily.

But diet is just one piece of the puzzle. Buettner emphasizes that the magic of the Blue Zones lies in a “constellation of little things that add up.” Social activity, community, and a strong sense of purpose are also integral to the Blue Zone lifestyle.

“People [in Blue Zones] aren’t waking up in the morning rudderless. They’re driven by life meaning and purpose,” Buettner explained. “They’re investing in family, keeping their minds engaged and there’s no existential stress of being worthless in life like so many Americans. The option to be lonely shaves eight years off life expectancy here [in the U. S] but that does not exist in Blue Zones. You can’t walk outside your front door in these regions without bumping into somebody you know, and this is all so much more powerful than we think.”

The geographical location of these regions also plays a role. Three of the five Blue Zones are located in narrow, steep regions that didn’t always have access to industrial roads. This isolation not only protected these zones from globalization, but also fostered tight social connections and incorporated a lot of walking into daily routines.

“Walking is one of the best forms of exercise and you can do it without thinking about it,” Buettner said, encouraging people to rely less on cars and more on public transportation. He also suggested adopting a dog as a great way to ensure regular walks.

Ultimately, the secrets of the Blue Zones are simple: prioritize health and happiness, maintain a plant-based diet, stay socially active, and find purpose in life. As Buettner put it, “We’re all looking for magic dietary pills or serums or supplements, but you see none of that in the Blue Zones. It’s mostly small things driven by the right environment.”

To help incorporate Blue Zone values into our own lives, registered dietitian Suzanne Dixon shared a day of Blue Zone-style eating, which includes meals like oatmeal with blueberries and banana for breakfast, a bean burrito with sautéed vegetables for lunch, and sautéed salmon with a side of barley and sweet potato for dinner.

Dixon emphasized the importance of enjoying meals in good company, stating, “People eat to live, they don’t live to eat. Each eating opportunity is a time for connection with others, being with family and a time for gratitude for all of the good things in their lives. They take the time to savor food, enjoy company and slow down for a bit.”

So, while we may not all live in a Blue Zone, we can certainly learn from their lifestyle and incorporate their secrets to longevity into our own lives.

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