“In an era marked by a decline in U.S. Health life expectancy and the prevalence of diet-related diseases as leading causes of death, Dan Buettner’s extensive exploration of centenarians thriving in the world’s longest-lived communities has garnered considerable attention.
His latest Netflix documentary, ‘Live to 100: Secrets of the Blue Zones,’ has become a trending streaming favorite. Amidst breathtaking scenes set against the backdrop of Okinawa’s turquoise waters and sugar-sand beaches, Buettner’s research reveals that Okinawans are approximately three times more likely than Americans to celebrate their 100th birthday. The documentary introduces us to centenarians who passionately engage in gardening, cooking, singing, laughing, and playing. Despite their weathered skin and slow gaits, they embrace a life lived fully, though simply.
Equally enchanting are the depictions of other long-lived communities, referred to by Buettner as ‘blue zones,’ such as Ikaria, an island in the Aegean Sea off the coast of Greece, and the mountain villages of Sardinia, near Italy’s coast.
As a viewer and reader—complemented by Buettner’s newly released companion book, ‘The Blue Zones: Secrets for Living Longer’—I found myself yearning for their way of life.
For most of us, swapping places with these island inhabitants, many of whom continue a centuries-old existence rooted in living off the land in remote corners of the world, is simply not feasible. However, we can glean valuable insights from their simple habits and traditions.
“People in blue zones aren’t preoccupied with their health, diets, or exercise routines. They’re just living their lives,” Buettner observes.
They are inadvertently achieving longer lives without any deliberate intent to do so. Buettner contends that they have, unknowingly, fostered an environment—through their daily habits, rituals, and cultural norms—that naturally promotes health and longevity.
So, having watched the documentary, delved into the book, and engaged in interviews with Buettner, here is my perspective on how we can exchange old habits for new ones, drawing inspiration from the revelations of the blue zones.”
Table of Contents
Swap the La-Z-Boy for a mat and a garden: HEALTHY LIFESTYLES
“In the ‘blue zones,’ as Dan Buettner terms these long-lived communities, residents seamlessly integrate physical activity into their daily routines through gardening, tending to the land, and embracing the outdoors.”
Incorporate movement into your daily life. If the gym isn’t your preferred setting, take inspiration from the blue zones, where people seamlessly infuse physical activity into their everyday routines. Consider planting a garden in your backyard; as Buettner suggests, ‘A garden encourages regular weeding, watering, and harvesting, keeping you active.’ Additionally, instead of spending prolonged periods lounging on chairs or sofas, adopt the Okinawan practice of spending more time on the floor, either sitting or squatting.
Buettner shares a memorable experience of sitting with a 104-year-old woman for two days who effortlessly transitioned from the floor to standing 30 times. This translates to 30 squats, contributing to leg and core strength maintenance.
These practices enhance balance, flexibility, and likely result in healthier backs and a reduced risk of falls. Falls are a leading cause of injury and injury-related deaths in individuals over 65 in the U.S., making these strategies valuable for fall prevention.
Replace DoorDash with a Simpler Diet, Emulating a Peasant’s Fare
Buettner recounts his encounter with the world’s oldest family, comprised of nine siblings whose combined age reached a remarkable 860 years, averaging around 95 years per person. Their daily sustenance centered on a traditional Sardinian minestrone soup crafted from surplus garden vegetables, beans, a dash of barley, a smattering of tomatoes, and a drizzle of olive oil. The Sardinians also embraced whole-grain sourdough as a dietary staple. “In the blue zones,” Buettner notes, “people gravitate towards the most economical peasant foods.”
Despite the geographical diversity of the blue zones he explored, a common dietary thread unites them. These dietary pillars encompass whole grains, an abundance of vegetables, leafy greens, beans, and tubers, including the likes of sweet potatoes.
Buettner’s analysis underscores the longevity benefits of consuming a cup of beans daily, associated with an additional four years of life expectancy. Furthermore, the residents predominantly prepare their own meals, with Buettner humorously remarking, There’s no DoorDash service in the blue zones.
Shift away from excessive meat consumption and strive for a plant-centric dietary approach.
Buettner meticulously reviewed approximately 150 dietary surveys spanning eight decades in the blue zones. He notes, “When you amalgamate these findings, over 90% of their dietary intake consistently derives from complex carbohydrates, primarily sourced from whole plant-based foods.” For instance, Okinawans favor the consumption of vitamin A-rich sweet potatoes, while the Nicoya Peninsula in Costa Rica relies on carotenoid-laden squash as a dietary staple.
In stark contrast to the typical U.S. diet, where an individual consumes approximately 220 pounds of meat annually, blue zone inhabitants consume a mere 20 pounds per year. Buettner emphasizes, “That’s roughly one-tenth of our average meat consumption.” Dairy products make only a minor appearance, as does fish in limited quantities. Okinawa, for instance, embraces tofu as a dietary cornerstone, often enjoyed twice daily, mixed with an array of vegetables and herbs. A fundamental dietary guideline in these regions is to halt eating when one reaches a point of being 80% full.
Combat loneliness by actively engaging in social activities and becoming an active participant in various communities.
As Buettner astutely observes, the geographic isolation of these communities has played a pivotal role in weaving the fabric of their social bonds. “They rely on each other,” Buettner underscores.
An illustrative encounter is with Panchita, a centenarian well beyond the age of 100. Each day, her 85-year-old son and his children pedal their way to her home, aiding in the care of the chickens. In return, she prepares a meal of beans and rice for them. Buettner poetically characterizes this relationship as a “beautiful symbiosis.” Their unwavering commitment to family, coupled with the customs and rituals they cherish, serves as the adhesive binding their community. Their strong Catholic faith encourages attendance at church, and they prioritize festivals,” Buettner elucidates.
A comparable emphasis on family and community is palpable in Loma Linda, California, home to a sizable population of Seventh-day Adventist Church members and one of the original five blue zones, as well as the sole one located in the United States. (Efforts to harness blue zone strategies to enhance overall health are underway in communities across the U.S.)
Adventists tend to congregate among themselves, fortified by their church community. “They engage in potlucks and nature walks,” notes Buettner. In essence, they consistently show up for one another, leading to an impressive life expectancy approximately seven years longer than the national average. (CNN.com)
Transform your approach to social media to foster genuine friendships and nurture a deeper sense of purpose:
“The ultimate key to longevity, as Buettner emphasized, lies in the careful curation of your immediate social circle.” This doesn’t necessarily entail severing ties with long-standing friends who may have unhealthy habits, but, as Buettner puts it, “they might be exerting a negative influence on your well-being.” Here, you can borrow a page from the Okinawan playbook, where individuals form small support groups known as moais, fostering mutual encouragement.
You can apply a similar principle to your social media experience. One effective approach involves curating your online feeds to ensure you’re exposed to content shared by individuals who align with your interests and values. If someone’s online presence makes you uncomfortable or drains your positivity, it may be time to bid them farewell. Seek out those who “nourish your soul” and ignite your inspiration.
Instead of reaching for an afternoon espresso, consider taking a rejuvenating nap:
The alternative: a cat nap for as little as 20 minutes in the afternoon. It’s a habit that Buettner says he has adopted in his own life. In Ikaria, where it gets very hot, people tend to stay up very late, past midnight, often socializing, he says. Since they wake up late, a midafternoon siesta makes sense. “Almost all of them nap,” Buettner says.
The siesta is an age-old tradition, of course. And though modern life has pushed it to near extinction, the most recent science shows that a 20- minute nap can make up for an hour of lost sleep and helps keep you sharp later in the day.
Swap the high costs of urban living for an affordable home and consider the possibility of living in proximity to your parents.
Approximately 80% of Singapore’s population owns their homes, a remarkably high rate of homeownership largely stemming from a government initiative to subsidize housing several decades ago.
Singapore is a recent addition to the roster of blue zones. “Over the past half-century or so, they’ve extended life expectancy by nearly a quarter-century, and they’ve achieved this by prioritizing the well-being and health of their populace above pure business interests,” explains Buettner. Singapore has implemented policies aimed at promoting health, including subsidies for food and a strong emphasis on walkability within the city. “What you find is a highly walkable, pristine environment where making healthier choices is more convenient,” Buettner observes. He highlights another distinctive concept: tax incentives for individuals who choose to live in close proximity to their elderly parents.
Creating a culture of health is not achieved through a single change but rather necessitates numerous incremental steps and initiatives that collectively guide individuals towards better choices, rendering the healthier option the most accessible.
Buettner readily acknowledges that the original blue zones are gradually waning. The isolation that once shielded these communities has played a role in preserving their traditional way of life. However, the forces of urbanization and the global economy are ushering people towards more modernized lifestyles. (WellnessFrontline)
It would be prudent for us to pause and reflect. An extensive body of scientific research validates the blueprint of the blue zones: a regimen of wholesome nutrition, restful sleep, nurturing friendships, regular physical activity, and a profound sense of purpose constitutes a formula for enhanced living.
