Here we uncover longevity lessons from the people of the Blue Zones – those that live the longest and the healthiest lives. Let’s start with what’s on their plates.
The Blue Zones are areas in the world where people live longer, and better. They have a high percentage of nonagenarians and centenarians – people who live to be over 90 and 100, respectively – and they also have low rates of chronic diseases, including diabetes, heart disease, cancer, and obesity.
The term Blue Zone first came about in 2000 after Michel Poulain and Gianni Pes, who were studying longevity, discovered a population in the Barbagia region of Sardinia, Italy with such features, marking out the area with a blue circle. Later, a team led by researcher Dan Buettner embarked on a project aimed at locating other areas with high longevity rates. They identified four additional regions: Okinawa in Japan, Ikaria in Greece, Loma Linda in California, and Nicoya Peninsula in Costa Rica – which are now all called Blue Zones.
A key factor that people living in Blue Zones have in common is what they eat – a plant-centric diet that is rich in wholefoods. “The Blue Zone diets are plant-based, with minimal amounts of animal foods, and the very rare consumption of processed foods,” says Dr Evangeline Mantzioris, Program Director of Nutrition and Food Sciences at the University of South Australia. “We know from the evidence base on plant-based diets that these are best associated with lower risks of heart disease, diabetes, and certain types of cancers.”
So, how can we embrace the power of plant-based eating and live to 100? While we can’t make any promises, these food lessons from the Blue Zones might just help, and they’ll boost your health and happiness in the meantime.
#1 BRING ON THE BEANS
Beans are a cornerstone of the Blue Zone diet, according to Dan, and he recommends eating at least half a cup of cooked beans daily. Evangeline emphasises that their high antioxidant content can reduce oxidative stress and, in turn, reduce the risk of chronic disease. Beans also contain protein, which is important in the diet for building and repairing tissues and muscles, and they are a great source of fibre.
Luckily, beans are a versatile addition to our diet. “All beans are great, try them all – lentils, chickpeas, black beans, red kidney beans – and look for different recipes, but it is quite likely you will eat more if you eat your favourite beans,” says Evangeline. “Think of adding them to soups, curries, stews, and chilli.” They’re also perfect for making your salads heartier, or perhaps whipping up hummus and other dips at home.
#2 MAKE IT MEAT FREE
Cutting down on animal products typically means a lower intake of saturated fats while reaping the benefits of the foods that meat is replaced with, says Evangeline. This includes fruit, vegetables, legumes and beans, nuts, and grains. Blue Zone eating is similar to the Mediterranean diet, says Evangeline, with two of the Blue Zones situated in the region. “The Mediterranean diet is also a plant-based diet, the evidence base for it being that it is beneficial for numerous chronic conditions, including heart disease, diabetes, and also for reducing the risk of cognitive based diseases,” she says.
Alongside the health benefits of following a meat-free diet is the impact it has on the environment. “The food we eat and how we treat it is very closely linked to the health of the planet,” says Evangeline. “Animal products require more intensive agriculture and use a higher amount of water to grow. They also contribute to greenhouse gases.” In Dan’s book, The Blue Zones Kitchen, he suggests seeking out plant-based substitutes to use at the centre of a meal, such as sautéed tofu, tempeh, and black bean or chickpea patties.
#3 PASS ON PROCESSED FOODS
Dan believes food has enabled populations to both elude chronic diseases and remain healthy and disease free later in life, noting that most Blue Zone residents he’s encountered have easy access to locally sourced produce that is largely pesticide free. “If not growing these food items in their own gardens, they have found places where they can purchase them, and more affordably than processed alternatives,” he says.
Try not to be tempted by the ‘convenience’ of pre-packaged items, and keep plenty of healthy snacks on hand, such as nuts, seeds, and fruit to avoid impulse purchases. Saying no to processed foods is also a win for Mother Earth, with Evangeline pointing out that these, along with animal products, are a major contributor to greenhouse gases and use large amounts of the planet’s resources. “When we look at the Mediterranean and Blue Zone diets, processed foods are rarely consumed, which is another environmental benefit of these diets,” she says.
#4 DITCH THE DAIRY
Cow’s milk does not feature significantly in the diets of the five Blue Zone regions, says Dan in his book. And, in terms of the human diet, dairy is a relative newcomer having only been introduced about 8,000 to 10,000 years ago. He goes on to say that our digestive systems are not optimised for milk or milk products, with the percentage of people who have difficulty digesting lactose possibly as high as 60 percent.
Changing your milk is an easy first step to phasing out dairy, so look for plant-based alternatives such as almond, macadamia, coconut, rice, soy, and oat milk. To minimise your consumption of cheese, cream, and butter, it helps to know a few simple swaps – cashews make a mean cheese sauce and a dollop of coconut yoghurt makes curries and soups deliciously creamy, for example. As with any dietary change, try to focus on what you can eat rather than on what you can’t, using this as an opportunity to discover some tasty new recipes.
#5 AVOID OVEREATING
Blue Zone eating is not only about what you eat, but how you eat. Dan refers to “hara hachi bu” – the Okinawan, 2,500-year-old Confucian mantra that is said before meals as a reminder to stop eating when 80 percent full. He notes the 20 percent gap between not being hungry and feeling full could be the difference between weight loss or gain. Overall, Blue Zone residents don’t overeat. They also primarily eat home-cooked meals, with breakfast being the largest meal and dinner the smallest.
You might try serving food on smaller dishes, and starting your meal with a glass of water to help distinguish between hunger and hydration. Eat mindfully by chewing slowly and engaging your senses as you notice the smells, textures, and flavours. Also, eliminate distractions by putting away your phone and turning off the TV. All of these things will help you to recognise physical cues of fullness and avoid overeating.
#6 SHARE MEALS WITH LOVED ONES
Much like the Mediterranean diet, which evokes images of leisurely meals cooked with love and shared over a glass of wine, the Blue Zone way of eating is communally focused. “Another feature of these diets is that they often harvest and prepare their own foods, and eat together with family or friends,” says Evangeline. With two of Dan’s nine Blue Zone key lifestyle habits relating to the importance of community, this aspect of eating counts for a lot when it comes to extending your life expectancy.
Sharing a meal with family and friends can encourage food behaviours that promote connectedness and reduce stress. Dan’s Blue Zone research, along with numerous other studies, tells us that people with strong relationships are happier, healthier, and live longer. What better way to nurture a relationship than by enjoying a meal together? Share your lunch break with a colleague, spend family dinners at the table, or plan a regular plant-based cook-up with your housemates.
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THE BLUE ZONE POWER HABITS
These are the lifestyle habits the world’s oldest, healthiest people have in common, according to Dan Buettner.
- Move naturally and often.
- Have a sense of purpose.
- Include routines to shed stress.
- Eat until you’re 80 percent full.
- Make it plant-based.
- Enjoy a wine at 5pm – in moderation.
- Belong to a community.
- Put your family first.
- Choose healthy social circles.
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