by Ken Springer
What’s the Deal with the Blue Zones?
Can where and how we live affect our longevity?
“Remember me as you pass by. As you are now, so once was I. As I am now, so you must be; prepare for death and follow me.” Chilling epitaph on many gravestones from earlier years.
(Author’s Note: I always like to begin an article on a cheery note.)
All eight billion humans on this planet share the eventuality of death. The only unknown factor is our appointed time with the Grim Reaper. But can we do something to forestall the angel of death and extend our lives beyond the average life span?
Nearly everyone I quizzed about living to the ripe old age of 100 responded the same way: “Yes, but only if the quality of life is good.” By that, they mean a disease and pain-free life with full cognitive functioning or something along those lines.
However, life expectancy in the U.S. is declining. It is currently 77 years for men and 82 for women. Our rates of those reaching 100 are increasing, yet only .03 percent of Americans will be centenarians.
So, what accounts for those few who reach centenarian-ship, and are there things you can do to have a longer and more fulfilling life in your advanced years?
Dan Buettner thinks so and has authored several books on select areas around the world that he calls “Blue Zones.”
Buettner’s many years of research into these unique places led to the Emmy Award-winning documentary “Live to 100: Secrets of the Blue Zones.” The validity of some of the research is not without its critics, but we’ll delve into that a bit later in the article.
The standard and simplified definition of a Blue Zone is “a region where people live exceptionally long lives, often beyond 80, due to a combination of lifestyle factors such as physical activity, low stress, strong social connections, a diet rich in whole foods, and low disease incidence.”
Blue Zones also have more people living to 100 (centenarians). These areas stand out because blue zones often have a disproportionate number of centenarians compared to relatively nearby regions.
What factors constitute a blue zone beyond longevity? What do these people uniquely do that sets them apart from other locations that would promote a longer life? In many respects, these fortunate people vary in their lifestyles, reminding us there is no specific formula for a longer lifespan.
Of course, there were earlier attempts to spotlight specific areas with extraordinary rates of people living well beyond the expected lifespan. I remember well when the yogurt maker, Dannon, ran an advertising campaign in 1976 claiming that people in the Soviet Republic of Georgia were enjoying long-er and more vital lives because, you guessed it, they ate yogurt regularly.
Clearly, unadulterated yogurt provides beneficial bacteria to help us maintain a healthy gut biome. However, the suggestion that yogurt is the sole reason Georgians live longer than the rest of us is an assumption based on correlation rather than a scientific fact.
Let’s briefly visit the five locations that are considered Blue Zones. By the way, these locations are called Blue Zones because an early longevity researcher used a blue pen to denote specific locations where people are living well beyond expected lifespans.
The first stop on our longevity tour is Okinawa, Japan
Okinawa is a string of islands approximately 400 miles south of the rest of Japan. Although Okinawans are generally considered Ja-panese, they are an indigenous group called Ryuky- uans. Because of their unique location, Okinawans have their own language and a distinct culture, which may help explain why this area fosters longer lifespans than the rest of Japan.
Several lifestyle factors may explain why many Okinawans live well into their nineties and beyond, as well. Diet is intrinsic to all the areas with Blue Zone status. As with some, but not all, Blue Zones, their diet is mainly consists of plant-based foods, fruits, vegetables and a limited amount of red meat.
Okinawa has a climate similar to Hawaii, and this paradise atmosphere motivates physical activities such as gardening, cycling and walking – something most older Americans abandon in their later years. As we all know, physical activities are essential for good health in general. A quote often heard among us oldsters is, “A body in motion stays in motion.”
Two other factors we may not associate with longevity are a sense of purpose and social connections, which are particularly important to senior citizens.
In all social situations, Okinawa has a mix of generations. Intergenerational relations are important culturally in Okinawa and help sustain good mental and physical health.
Many Americans’ identities are tied directly to their occupations, and when they retire, they often struggle with relevancy. This is not so for the Okinawans, who practice a concept called “ikigai,” which can be translated as “a reason for being.”
We need a reason to get out of bed each morning, and so many options are open to us, no matter where we live. After retirement, we can volunteer, get involved in organizations with a mission, teach the younger generations skills, take up painting or writing – the list goes on and on.
Suffice it to say that if old age is sitting on the porch and calling a halt to all social interactions, that Grim Reaper may make an early visit.
Note: Okinawa’s status as a Blue Zone may be faltering as processed and ultra-processed foods, the bane of the American diet, have reached younger generations of Okinawans.
Next stop, Sardinia, Italy
All designated Blue Zones share some lifestyle factors, and Sardinia, an Italian island in the Mediterranean, is no exception. One factor contributing to Sardina’s higher longevity rates is its steep and mountainous topography – similar to Pocahontas County.
In the 2023 Netflix documentary “Live to 100: Secrets of the Blue Zones,” older people are depicted walking up and down steep hillsides and stairs to get from one location to another.
The film suggests, and rightly so, that the physical effects of climbing stairs are a great form of cardiovascular exercise. Well, fellow Pocahontas Countians, there is no dearth of climbing opportunities surrounding us. As I discovered when I moved to the Mountain State, you are either walking downhill or uphill; there is little in between.
Besides regularly climbing steep hillsides, the Sardinian diet consists of locally procured foods, such as whole grains, lean protein, fruits and vegetables.
Local honey, wines and cheeses are also part of the Sardinian diet, as are whole-grain bread and beans. Healthy fats, such as nuts, seeds and avocados, are also Sardinian foods that Americans should consider as part of a healthy diet.
Beyond diet, aging Sardinians enjoy lots of social interaction and don’t hang up their guns when they retire. Are you starting to see similarities in people’s lifestyles in Blue Zones?
Ikaria, Greece: Here’s where we get to the Mediterranean Diet
The Greek Island Ikaria, with a population of 8,000, is located in the Aegean Sea and is known for its high longevity and low rates of diseases common to aging. But why?
The Mediterranean diet, now a stand-in phrase for an all-inclusive healthy diet, may account for both factors. Based on traditional foods, this diet may go back hundreds, if not thousands, of years in Spain, Italy and Greece.
The diet consists of regular consumption of fish and seafood, olive oil as the source of fat, moderate consumption of lean meats including poultry and fish. And, of course, the crucial foods that all Blue Zones include: vegetables, fruits, nuts, seeds and beans.
Additionally, the Ikarians claim their robust health is related to local honey, herbal teas and wine made in buried clay amphoras. This assertion alone would require an article. How many times have you heard the media ask a celebrated centenarian to what they attribute their long life; and they answer something like, “I always have a glass of sherry before bedtime.”
Author’s Note: Local, and particularly unpasteurized honey, does confer certain health benefits, as do herbal teas. Ikarians suffer far fewer cases of type 2 diabetes, strokes, heart disease and some forms of cancer than the U.S. and Canada.
The jury is still out on the benefits of alcohol, even when imbibed in moderation. Darn!
Nicoya, Costa Rica
Nicoya is one of the five Blue Zones that I have visited, although I was blissfully ignorant of its Blue Zone status. The area is located on the Pacific Coast and is stunningly beautiful.
The food there was delicious and appeared to be all locally procured. Fresh sea-food dominated the restaurant menu, and plantains, squash, rice, beans, local fruits and tortillas accompanied every meal.
The Netflix series highlights the fact that Nicoyans eschew power tools. Indeed, while visiting Nicoya, I observed workers well into their 80s using machetes to keep the burgeoning tropical flora at bay.
In many of the archival photos in The Pocahontas Times column, Preserving Pocahontas, you may note that people from a couple of generations ago were rarely obese. It is safe to assume that physical labor and fresh farm-raised food accounted for the trim physique we see in our ancestors.
Nicoyans are very aware of the need for quality protein in a nutritious diet. The “three sisters” – corn, squash and beans – are a staple of their diet and provide a complete protein. Being a plant-based culture, Nicoyans do not eat many foods high in cholesterol. Nicoyan’s low rates of cardiac arrest and strokes are evidence of the efficacy of their diets in nurturing longevity.
Loma Linda, California
Loma Linda is a Blue Zone city where the Holy Bible directs the diet of the majority of its population, who are Seventh-Day Adventists. They consider the body a temple of the Holy Spirit, so followers are encouraged to eat a healthy diet, and most members are vegetarians. They refer to the Old Testament, Genesis 1:29, “Behold, I Have Given You Every Seed-Bearing Plant That Is Upon All the Earth, and Every Tree That Has Seed-Bearing Fruit; They Shall Be Yours for Food.”
Note: No mention of Big Macs and Cheetos.
According to the aforementioned documentary, the Seventh-Day Adventists of Loma Linda are a society where all are encouraged to stay active as they age. By active, they do not mean just regular exercise but getting involved in their community through the many volunteer opportunities.
One of the factors leading to early death in aging people is loneliness and lack of support from friends and family, a dire situation that is increasing here in the U.S. Loneliness can reduce your lifespan by 15 years.
The church offers Loma Linda residents an array of social activities so that those living alone can have the stability of a social circle. The church also provides visits to shut-ins and those without mobility. This type of care can make a huge difference in longevity and quality of life.
OK, it’s time to wrap up this article, which began with a question;” Can where and how we live increase our longevity?” The answer is a resounding yes, provided we don’t get run over by a bus.
The five Blue Zones we visited have significantly longer lifespans among their citizens. Processed and ultra-processed foods have infiltrated some of the Blue Zones, and, like here in America, obesity, risk of diseases, and early death are the depressing results.
Is there a specific formula for living longer? No, but there is no dispute that eating healthy can improve and maintain our bodies as we age. If you are not eating healthy, including fresh fruits, vegetables, whole grains, lean meats, and all things in moderation, you are essentially abusing your body.
Though there are slight variations in the lifestyles of the Blue Zones we visited, we can safely assume that all of the lifestyle factors, taken together, can improve your life and help you live to 100.
The concept of Blue Zones has its detractors. Some feel that the researchers’ claims and assertions did not go far enough to move beyond mere anecdotes and into the realm of science. Another criticism suggests that the Blue Zone concept does not give enough credence to the role of genetics in longevity.
Is there a point where, given enough anecdotal evidence, you have data.? That doesn’t sound very scientific, but then again, “Where there’s smoke, there’s often fire.”
“May you live to be 100 years old, and I’m the last person to see you alive.” King Baldwin IV
Ken Springer
ken1949bongo@gmail.com