Learn from the “Blue Zones” to Live Longer

 

In a few, unique communities around the globe, some people live long and have heathy lives. Dubbed as “Blue Zones”, residents of these areas share a common environment and lifestyle that scientists believe contribute to their longevity. 

Dan Buettner, an explorer, National Geographic Fellow, award-winning journalist and producer, first brought "Blue Zones" into the public consciousness. He believes anyone can copy and apply lessons from the Blue Zones, no matter where they live and eat — even in highly processed, food-obsessed cultures such as the United States. 

People in Blue Zones walk, garden and bike as part of their daily lives. They are close to friends and family, have a purpose in life, handle stress well and are often members of a social or religious group. They eat a plant-based diet and stop eating before they are full. 

“The Blue Zone eating pattern is 98% plant-based foods — whole food-based and high carbohydrate. But only complex carbs, not the simple carbs like salty snacks and candy bars and soda pop,” Buettner said.

Complex carbohydrates, such as beans, peas, vegetables and whole grains provide vitamins, minerals and fiber that can go missing in processed and refined foods. In addition, they are digested more slowly, and the fiber helps them feel full longer, according to the American Heart Association. 

 “The five pillars of every longevity diet, including the Blue Zones, are whole grains, vegetables in season, tubers, nuts and beans. In fact, I argue the cornerstone of a longevity diet is beans,” Buettner said. 

Blue Zone eating is similar to that of the Mediterranean style. But there are also differences between a Blue Zone eating pattern and that of the Mediterranean, Buettner said. 

“People in Blue Zones don’t eat nearly as much fish as the Mediterranean diet prescribes, only three times a week and only 3 ounces,” he said. “Meat is eaten only five times a month. There’s no cow’s milk in any Blue Zone.” 

Instead, people eat goat and sheep’s milk cheeses such as feta and pecorino.

Purple sweet potatoes have contributed to the longevity of people in Okinawa, Japan, Dan Buettner said. “I would argue it produced the longest-lived population in the history of humankind.” 

Blue Zone recipes were also found in Gullah Geechee cuisine, a method of cooking developed by descendants of enslaved Africans who settled in the Sea Islands of Georgia, Florida, North Carolina and South Carolina. Stews and soups may be thickened with benne seeds, an heirloom version of sesame seeds brought over on slave ships. Meanwhile, traditional Vietnamese pho is part of the "Blue Zone" pattern of eating.