9 Reasons People In “Blue Zones” Live To Be 100+ Years Old

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I recently watched a great documentary called “Live to 100: Secrets of the Blue Zones”. It talks about how there are certain places in the world (blue zones) where a large percentage of people live to be well over a hundred.

I thought it would be a great idea to share these insights here since some of them tie into what we’re trying to achieve on this website (being strong, living healthy, and eating plant-based). Also, it’s cool to know the “secrets” of people who are 100+ years old!

If you’ve never watched the documentary itself, just know it’s available on Netflix. Here are the key findings!:

Move Naturally

In regions known as “Blue Zones,” people generally rely on their daily routines to stay fit. Those are inherently active, incorporating natural movement into their everyday tasks.

For example, they maintain gardens, which involve bending, stretching, and working all muscle groups. They prefer walking to their various destinations, which offers cardiovascular benefits. Additionally, engaging in house chores ensures they are consistently on their feet and moving.

The key to their health lies in creating a lifestyle that seamlessly integrates physical activity. This constant movement keeps muscles and joints active, eliminating the need for a separate exercise regimen. Such an active lifestyle aids in maintaining a healthy weight and elevates mood, both of which are essential for overall well-being.

To adopt a similar lifestyle, consider making simple changes such as choosing to take the stairs rather than the elevator, opting for a standing desk at work, and parking your car a bit farther from your destination. The aim is to weave movement into the fabric of your daily life, emulating the habits of individuals living in the Blue Zones.

Stress Less

Stress significantly impacts longevity, and in the Blue Zones managing stress is a crucial part of everyday life. One of the lessons from the Blue Zones is to adopt a natural pace in life. People in these areas don’t hurry; they live at a more relaxed pace, which naturally helps to keep stress at bay.

They also prioritize taking regular breaks throughout the day. This could be in the form of a siesta, as practiced in Ikaria, Greece, or moments dedicated to prayer or reflection. These regular pauses from the hustle and bustle of daily life are essential for maintaining balance. In Sardinia, people are also known for their relaxed way of life, which contributes to their slow living approach.

Find Purpose

You’ve likely heard about the concept of Ikigai in Japanese culture—it’s the idea of having a reason to jump out of bed each morning. In the Blue Zones, having a strong sense of purpose is seen as a significant contributor to longevity. People with a clear role in their communities tend to live longer and report better health.

Personal fulfillment and being actively engaged in daily activities appear to have protective effects on your health. Here’s how you can find purpose:

• Identify passions: Write down what you love to do, even if it’s as simple as gardening or volunteering.
• Community involvement: Join groups that align with your interests. This brings a sense of belonging and commitment to something greater than yourself.
• Skills sharing: Teach your skills to others. Passing on knowledge can provide a deep sense of worth.
• Set goals: It doesn’t matter how small—goals give you a roadmap for your energies and talents.

Remember, your purpose doesn’t have to be grandiose. It’s about feeling useful and having a reason to be active in your life and the lives of others. It’s one of the threads that weaves together the fabric of a long and fulfilled life.

Eat Plant-Based

In the Blue Zones, meals are predominantly plant-based. Legumes, including beans, lentils, and chickpeas, are a fundamental part of the diet. These areas also heavily feature a variety of whole grains such as rice, oats, barley, and quinoa, as well as a plentiful amount of vegetables and fruits.

A typical diet from these regions would involve consuming at least a half cup of legumes four times a week. Whole grains are a staple, while nuts are eaten daily in moderate amounts—a handful, providing beneficial fats and proteins.

Vegetables are a mainstay and are eaten in abundance, with an emphasis on variety and color. Fruits serve as a natural dessert, offering the sweetness and satisfaction of sugars without the need for processed sweets.

Adopting a plant-based diet means you’re supplying your body with an abundance of fiber, antioxidants, and essential nutrients. These components are excellent for digestion, help to reduce inflammation, and can keep you satiated for longer periods. Such a diet also plays a role in maintaining a healthy weight and is associated with lower incidences of chronic diseases.

Moderate Alcohol Consumption

You’ve probably heard that a glass of wine with your meal could be good for you. The folks in Blue Zones have mastered this art of moderation. Here’s what they do:

• Sardinia, Italy, home to the world’s highest concentration of male centenarians, sees people regularly enjoy cannonau wine, which is high in antioxidants.
• In Ikaria, Greece, residents sip on a few glasses of wine daily, which is thought to contribute to their low stress levels and help maintain healthy social connections.

Remember, we’re talking moderate here—excessive drinking has the opposite effect, so keep it to one to two glasses max, typically with food.

And if your version of “moderate” doesn’t include alcohol, no worries! Blue Zone living is more about the holistic picture—eating well, being active, and forming strong social bonds—so feel free to toast with a glass of sparkling water instead!

Eat With Moderation

The remarkable longevity of people in Blue Zones can be partly attributed to their approach to eating, which emphasizes moderation not only in the types of food consumed but also in the quantity.

One of the practices to note is the Okinawan mantra “hara hachi bu,” which advises stopping eating when you feel about 80% full. This approach helps to prevent overeating and supports a calorie-controlled diet intuitively, without the need for meticulously counting calories.

Paying attention to your body’s signals is crucial, as it can indicate when you’ve had enough to eat. Using smaller plates can be a simple yet effective strategy to naturally reduce the amount of food you consume.

The goal should be to eat until you’re no longer hungry, rather than continuing until you feel full, as feeling full might be a sign that you’ve already eaten too much.

It’s important to recognize the cues your body sends when it’s reaching satiety. Since it takes about 20 minutes for the brain to register that you’re full, it’s beneficial to slow down the pace of your eating.

Taking the time to chew your food thoroughly, savoring the taste, and enjoying the experience can help you better gauge your fullness and eat in moderation.

Moderation also includes the occasional indulgence. In Blue Zones, enjoying food with friends and family during celebrations is considered a natural and important part of the culture, not an excessive splurge. The key to this aspect of their diet is maintaining balance and regularity in eating habits.

Treats are acceptable on occasion, provided they don’t become an everyday habit. Celebratory meals should be just that—celebratory and not a daily event. By practicing moderation in your eating, you can manage your weight more effectively, take greater pleasure in your meals, and potentially extend your lifespan with more high-quality years.

Put Loved Ones First

You might know that people living in Blue Zones prioritize their family ties. They often place a high value on spending quality time with their loved ones. Here’s how this familial focus could contribute to their longevity:

• Family over everything: In Blue Zones, family comes first. You’ll notice that multiple generations often live together or close by, offering emotional and practical support.
• Support network: Your close-knit family provides a reliable support network. This emotional support can reduce stress levels, which has a direct impact on your well-being.

By emulating the Blue Zone inhabitants’ approach of putting loved ones first, you might not just enjoy a warmer, more fulfilling life, but potentially a longer one as well.

Have Faith

Spirituality or religious engagement is frequently observed among individuals in Blue Zones. Having a connection to faith can play a significant role in reducing stress and providing a sense of purpose.

Those who regularly participate in spiritual services often benefit from a community support system, which fosters strong social networks that offer emotional and physical support. Moreover, embracing faith can lead to positive behaviors since many religious teachings advocate for moderation, respect for the body, and a balanced lifestyle.

The impact of faith on longevity can be multifaceted. Being part of a faith-based community can add an important layer of social support to one’s life. Many faith traditions include meditation or prayer, which can be powerful tools for stress relief. Regular attendance at religious services helps to establish a healthy and consistent routine. Additionally, spiritual beliefs often reinforce a sense of purpose in life.

It’s important to note that one’s faith doesn’t necessarily need to be tied to a specific religion or belief system. It’s about finding a sense of connection and meaning that goes beyond everyday life, which can contribute to living a longer and healthier life.

Belong To A Tribe

When you’re part of a tribe, you’re never alone. In Blue Zones, social integration is a way of life and having a strong, supportive network of friends is key. Here are some highlights:

• Consistent social support: Your tribe provides a safety net, serving as a buffer against life’s stressors and offering emotional comfort.
• Shared values: You’ll likely pick up healthy habits from your tribe, as members typically share values, including health-related ones.
• Purpose and belonging: Feeling like you belong and have a purpose can lead to a happier, longer life.

Remember, it’s not just about having people around. It’s about building meaningful relationships. Like anything worthwhile, building your tribe takes intentionality, but over time, these bonds can become a cornerstone of a long and fulfilling life.