Aging Well in Blue Zones
Aging Well in Blue Zones
Joy Stepinski, MSN, RN-BC
February 12, 2023
Within the first few pages of The Blue Zones [1], Dan Buettner writes a profound idea: that the world’s eldest can teach people the wisdom of living longer and richer lives. He teamed up with National Geographic and the National Institute on Aging in search of areas with the highest number of centenarians, or people living over the age of 100, through birth records and epidemiological data [2]. These hotspots were found in five places, including Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya peninsula, Costa Rica; and Ikaria, Greece. On average, centenarians in Blue Zones live 12 years longer than the general American population [3].
The investigation showed that living many healthy years is not dependent upon just one factor, but a multitude of reasons. Lifestyle has a profound impact upon longevity. In fact, genetics is not an overly large contributor to aging well. A prior study discovered that longevity is at least 75% directly related to one’s own lifestyle instead of their genetic makeup. In this study, the authors reviewed the records of 2872 Danish twin pairs born between 1870 through 1900 and concluded that advanced age is likely only moderately inherited [4].
One significant theme of the book pertained to diet. Fruits and vegetables were the main staples in many of these areas, with meat eaten occasionally a few times per month [1]. In Sardinia, vegetables grown in gardens, fruit, and whole-grain bread were consumed. In Okinawa, staples were stir-fried vegetables, sweet potatoes, and tofu. Meals were enjoyed together with family. In contrast, Americans ingest one ton of food per year [5], which is frequently processed. Families often do not eat together due to different schedules [1]. The American way of eating surely impacts health.
Other important Blue Zone lessons were learned. Moving naturally through physical chores and maintaining mobility throughout life was a common thread. Sardinian shepherds walked about five miles per day. In Ikaria, people gardened. Natural sunlight exposure was customary, such as in Nicoya. Most communities engaged in spiritual practices like in Loma Linda where church was central to their way of life. Community and connection to others were paramount.
According to Buettner many people feel, however, that the magic to long life may be found in a pill, fad diet, or an exercise program, which is not sustainable. For example, only 10% of people continue to follow a new diet after 7 months. Gym memberships also decline after 2 years by 70% [2]. The author suggests that incorporating some of the Blue Zone habits into daily life could be beneficial to living well into advanced years [1]. He proclaims, “most of us have more control over how long we live than we think. (p. 4)” The secret is not just one healthy aspect. Instead, the wisdom is found in interlinking components of being active, having strong connections to family and friends, engaging in community, and living with purpose.
BLUE ZONE LESSONS [4]
1. Move naturally
2. Eat mindfully
3. Fill the plate with plant foods
4. Drink alcohol in moderation
5. Live with purpose
6. Take time to relieve stress
7. Create social networks
8. Make family a priority
9. Be surrounded by people who share these values
Interested in learning more about the Blue Zones? Check out the book or listen to my summary in the Video Library!
References
Buettner, D. (2012). The Blue Zones (2nd ed.). National Geographic Partners, LLC.
Buettner, D., & Skemp, S. (2016). Blue zones. American Journal of Lifestyle Medicine, 10(5), 318 – 321. https://doi.org/10.1177/1559827616637066
Georgiou, A. (n.d.). Blue zones -- lessons from people who've lived the longest [Video]. TEDx Talks. https://www.youtube.com/watch?v=zTeYOLhkP9U
Herskind, A. M., McGue, M., Holm, N. V., Sörensen, T. I., Harvald, B., & Vaupel, J. W. (1996). The heritability of human longevity: a population-based study of 2872 Danish twin pairs born 1870–1900. Human genetics, 97(3), 319-323. https://user.demogr.mpg.de/jwv/pdf/Vaupel -HG-97-1996-3.pdf
Aubrey, A. (2011). The average American ate (literally) a ton of food this year. NPR. https://www.npr.org/sections/thesalt/2011/12/31/144478009/the-average-american-ate-literally-a-ton-this-year