The 4 Blue Zones (see description below)
What is the secret to a long, healthy life? There are a limited number of centenarians (people who live to at least 100 years old) in our world but perhaps we may see an increase in that number over time. There are 4 regions in the world where people have above average life spans. They include Sardinia, Italy; Okinawa, Japan; the Nicoya Peninsula, Costa Rica; and Loma Linda, California. Classified as blue zones (this term was coined after a demographer used a blue marker to note areas on a map where the eldest, healthiest people lived), these 4 regions each have distinct features about them in terms of nutrition, exercise, and a value system. A book entitled The Blue Zones, written by Dan Buettner, an American explorer, author and educator, profiles the characteristics of each region. He recently appeared on the Dr. Oz show where he illustrated the staple foods that people consume in those 4 blue zone regions, which contribute to a healthy body, a quality lifestyle, and a long life. [1][2]
The 4 Blue Zones: (1) Sardinia, Italy; (2) Okinawa, Japan; (3) Nicoya Peninsula, Costa Rica; (4) Loma Linda, California.
The 4 Blue Zones [2]
Sardinia, Italy
A mountainous region of Italy and second largest island in the Mediterranean Sea that is surrounded by the French island Corsica, the Italian Peninsula Tunisia, and the Balearic Islands.
Diet:
• Plant-based, accented with meat - Beans, whole grain breads, fruits, garden vegetables, and mastic oil (derived from an evergreen shrub from the pistachio family). Mastic oil contains anti-bacterial and anti-fungal properties, absorbs cholesterol, lowers high blood pressure, and prevents heart attacks.
• Goat’s Milk – Ingredients include vitamins and minerals that aid in prevention of inflammatory diseases such as Alzheimer’s and heart disease.
• Red Wine – Cannonau wine has a higher concentration of flavonoids (plant secondary metabolites) than other wines. Flavonoids modify the body's reaction to viruses, allergens, and carcinogens and exhibit potential for anti-inflammatory, anti-microbial, and anti-cancer effects.
Exercise:
• Walk – Sardinian shepherds walk at least 5 miles per day, which improves the health of muscles, bones, the metabolism, and the cardiovascular system.
Value System:
• Family First – Strong family values ensure members are properly cared for; healthy families have lower rates of depression, suicide and stress.
• Elders – Grandparents motivate younger generations to achieve success. They provide love, assistance, wisdom, and traditions that lead to healthier, well-adjusted and longer living children.
• Laugh – Daily laughter with and at one another; laughter lowers stress levels and the risk of cardiovascular disease.
Corsica (France) and Sardinia (Italy) islands, in the Mediterranean Sea; Coastal Sardinia.
Photo credit: (1) (2)
Okinawa, Japan
A large group of 161 islands that stretch for 800 miles between the Japanese main islands and Taiwan. The islands have a warm, temperate climate, sandy beaches, and palm trees.
Diet:
• Plant-based – Meals include some pork but are predominantly vegetarian, which include stir-fried vegetables, tofu, sweet potatoes, and goya (a member of the gourd family; contains antioxidants and compounds that lower blood sugar).
• Soy – Soy foods such as tofu and miso soup provide anti-aging benefits. Flavonoids in tofu help protect the heart and lower the risk of breast cancer. Fermented soy foods maintain a healthy intestinal environment, and are nutritionally beneficial (provide omega-3 fatty acids).
• Sun – Vitamin D, produced by the body when exposed to sunlight, promotes stronger bone density and healthy bodies.
Exercise:
• Stay Active – Walk and move. Houses contain hardly any furniture; meals are served while sitting on tatami mats, which are on the floor. Continuous getting up and down from the floor contributes to lower body strength and balance, which helps to prevent dangerous falls that may occur later in life.
• Gardening – Provides daily activity with a wide range of physical motion. It reduces stress and supplies fresh vegetables and medicinal herbs such as mugwort, ginger and turmeric, which provide protection from illnesses.
Value System:
• Ikigai – Awareness of the reason to get up in the morning; knowing one’s life purpose gives clear meaning to the position of responsibility and instills feelings of being needed well into the ages past 100.
• Social Circle – A social circle provides security and social networking; offering financial and emotional support in times of need gives members confidence in knowing there is someone there to help.
• Attitude – Hardship tempers the attitude with an easy-going confidence so one can view the difficult early years as the past while enjoying today’s basic pleasures; the value of being likeable well into older years keeps one humorous and young at heart.
Okinawa, Japan consists of 161 islands; Yara Muruchi (broad of Hija River), Okinawa, Japan.
Photo credit: (1) (2)
Nicoya Peninsula, Costa Rica
A coastal landscape of marine wetlands, jagged rocky cliffs, and an extensive habitat, the Nicoya Peninsula is separated from the Costa Rica mainland by the Gulf of Nicoya.
Diet:
• Beans and Corn – A traditional diet of fortified maize (corn) and beans.
• Light Dinners – Light dinners early in the evening.
• Hard Water – The water boasts the country’s highest calcium content, which may contribute to stronger bones, fewer hip problems, and lower rates of heart disease.
• Sun – Vitamin D helps strengthen bones and promote healthy body function by lowering the risk of depression, osteoporosis, and heart disease. About 15 minutes of sun exposure on the limbs, provides a healthful supplementation to the diet.
Exercise:
• Work – Hard physical work with a sense of joy in the performance and repetition of daily activities.
Value System:
• Plan – Maintain a strong sense of purpose to feel needed.
• Family Focus – The elderly live with their families. A supportive network of children and grandchildren provide entertainment and a sense of belonging.
• Relationships – Be neighborly; listen, laugh, and focus on life’s blessings.
• Tradition – Modern day populations keep their roots in the indigenous Chorotega and their established traditions, which provide a relatively stress-free environment.
Nicoya Peninsula, Costa Rica; The coastal, sandy beach of the Nicoya Peninsula, Costa Rica.
Loma Linda, California
A Seventh Day Adventist community located on a hilltop (in the smoggy orbit of greater Los Angeles, California) has its own medical center (LLUMC) and university (LLU).
Diet:
• Nuts – Residents of the community who ate at least five servings of nuts per week lowered their risk of heart disease by 50% and also lived approximately two years longer. Reports from studies confirm that eating nuts, such as walnuts which lower LDL cholesterol, has a positive impact on health and life expectancy. [3]
• Plants – Residents of the community who ate legumes (peas and beans) 3 times per week, had a 30-40% reduction in colon cancer. Women consuming tomatoes 3 times per week reduced the risk of ovarian ovarian cancer by 70%. Men who consumed tomatoes had a reduced risk of prostate cancer. Nonsmokers who consumed two or more daily servings of fruit had 70 % fewer lung cancers.
• Meat in Moderation – The Adventist Health Study (AHS) points out that fruit, vegetable and whole grain consumption protects against various types of cancers. Only small portions of meat (as a side dish) are recommended for those who prefer it.
• Healthy Body Mass Index (BMI) – Adventists tend to have healthy BMI’s (meaning they have an appropriate weight for their height). Keeping active and eating meat sparingly contributes to a healthy BMI, which also correlates with lower blood pressure, lower blood cholesterol, and a lower incidence of cardiovascular disease.
• Early Light Dinner – An early evening light dinner avoids inundating the body with calories during inactivity; it also promotes better sleep and lowers the BMI.
• Water – The AHS reported that men who drank 5-6 glasses of water daily had a 60-70% reduction in fatal heart attacks.
Exercise:
• Moderate, Regular Exercise – Low intensity exercise on a daily basis reduces the risk of heart disease and various types of cancers.
Value System:
• Rest – Break from the demands of daily life and make provisions for time with family, friends, God, and nature. A 24-hour Sabbath day offers time to de-stress, strengthen social networks, and instill a sense of peace.
• Community – Spend time with one another as a means of social support; share values and habits with friends who have similar outlooks on life.
• Give Back – Contributing to the community by actively volunteering encourages a sense of purpose and wards off depression by uniting to help others in need.
Loma Linda, California (red dot); Loma Linda (Spanish for “beautiful hill”), California sits on a hilltop.
Photo credit: (1) (2)
The formula for a long, healthful life varies a bit between the four blue zones in terms of diet, exercise, and value systems but each share a commonality in that they are natural-based and well-balanced. Each region has incorporated individual yet healthy nutritional habits into their diets, which include goat’s milk, goya, beans, and walnuts. In each region, exercise may include walking, gardening, work, and moderate exercise. And each value system encourages a focus on family, building a social network, and contributing to the community. The food types, activity plans, and value systems play an influential and essential role in promoting physical and mental health. This combination of factors leads to a quality life and, consequently, a longer life span.
Reference links:
1. http://health.usnews.com/articles/health/living-well-usn/2008/03/25/from-4-long-lived-cultures-9-tips-for-longevity.html?PageNr=1
2. http://www.nutritionist-world.com/blue_zone_diet.html
3. http://www.examiner.com/x-18534-Hartford-Health-and-Science--Examiner~y2009m9d13-Walnuts-eight-thousand-years-old-and-counting-and-not-such-a-tough-nut-to-crack
Copyright ©2009 Joyce E.M. Wall
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