When Dan Buettner travelled the world for National Geographic, he uncovered the secrets of longevity in 5 places around the world, where people consistently live over 100 years old, at a rate 10 times the average in the United States. It seems that only about 20% of how long the average person lives is dictated by our genes, whereas the other 80% is dictated by our lifestyle. The lifestyles of those in the Blue Zones have 9 commonalities, that have been dubbed the Power 9.
The Power Nine
- Move naturally. Live in an environment that constantly nudges you Into moving without thinking about it – ie. gardening and household chores. Choose a walkable neighborhood, where you can walk to the stores, library and friends’ homes.
- Purpose. Japanese call it Ikigai and Costa Ricans call it plan de vida – a sense of purpose increases your life expectancy. In many cultures, teens are sent away from home to discover their purpose as a transition to adulthood. Knowing your values, passions and personality type are keys to finding fulfillment.
- Downshift. Take regular breaks to reduce the effects of stress. Okinawans remember their ancestors; Adventists pray; Ikarians nap; and Sardinians do happy hour. Regular vacations are important, not only for the benefits of de-stressing. They can provide moments of awe, reasons for gratitude and stories to share with our friends and family.
- 80% Rule. The 20% gap between hunger and fullness could be the difference between losing or gaining weight. Portion sizes have become disproportionate to our needs over the past 50 years. Homemade meals, made with love, and smaller portion sizes are so much better.
- Plant slant. Beans are the cornerstone of most centenarian diets. Meat is only consumed an average of 5 times per month (3 to 4 oz per serving). Fish is eaten more often, especially when it is caught in the wild which has omega fatty acids that is good for our brains and cardiovascular system.
- Wine @ 5. People in all Blue Zones (except Adventists) drink alcohol moderately and regularly – 1 to 2 glasses per day, with friends and/or with food is good for easing into relaxation and socializing.
- Belonging to a faith-based community and attending faith-based services 4 times per month will add 4 to 14 years of life expectancy. That sense of community is hard to duplicate elsewhere, but any type of community gathering on a regular basis, is better than none.
- Loved ones first. Keeping aging parents & grandparents nearby, commitment to a life partner and spending time with children, contribute to long, happy lives. The most important thing is having family and friends that accept us as we are, and who are there for us, when needed.
- Right tribe. Social circles support healthy behaviors, as both happiness and loneliness are contagious. Find and stay connected to those who have positive attitudes, common interests and shared backgrounds.
The 5 Blue Zones
Sardinia, Italy
The classic Sardinian diet is plant based, consisting of whole-grain bread, beans, garden vegetables, and fruits. Meat is largely reserved for Sundays and special occasions. Sardinians drink wine moderately. Cannonau wine has 2 or 3 times the level of artery-scrubbing flavonoids as other wines. Home to the longest living men, who walk an average of 5 miles a day.
Okinawa, Japan
In Okinawa, at age 5, children are put into committed social networks that they maintain for life, meeting daily for sake and gossip. Hara Hachi Bu reminds them to stop eating when 80% full, so they do not overeat. They also hold a strong sense of purpose in work and family.
Loma Linda, California, United States
Consuming a vegan diet of leafy greens, nuts, and legumes, the people of Loma Linda outlive the average American by 10 years. They slow down for Sabbath one day a week and otherwise live a very active life into their late 90s. Breakfast can consist of slow cooked oatmeal, with nuts, dates, soymilk and a prune juice shooter. Then 30 minutes of aerobics and volunteering in the community keep these seniors young.
Nicoya, Costa Rica
Nicoyans are more than twice as likely than Americans to reach a healthy age of 90 years. Faith and family are important to the culture, as is plan de vida, or reason to live, which inspires a positive outlook and active lifestyle. Nicoyans eat plenty of antioxidant-rich tropical fruit, as well as consuming calcium- and magnesium-rich water.
Ikaria, Greece
In Ikaria, the typical diet is based on lots of homegrown vegetables, beans, grains and fish, goat milk, honey, herb tea, red wine and olive oil. Tending a garden not only ensure fresh produce, it is a healthy way of life with all the digging, weeding and harvesting. Ikarians have an active social life where living alone is considered unhealthy. Grandparents help look after the kids and that not only helps the parents but also the keeps the elderly busy, spending lots of time with loving family members.
The Blue Zones Lifestyle
Blue Zones has evolved from inspiring individuals to impacting whole communities, as they work with policy makers, local businesses, schools and individuals to shape their environments in a way to increase life expectancy, reduce obesity and make the healthy choice the easy choice for millions around the world. They have taken the lessons learned from the five Blue Zones and applied them to other communities, to create a healthier lifestyle option for its residents.
Even if you do not live in a Blue Zone, or an area inspired by one, there are ways that you can apply the lessons to your own life:
- Choose a walkable neighbourhood, that does not require much of a commute to work, if at all.
- Grow fresh fruits, vegetables and herbs in your yard, containers or a community garden initiative.
- Make time for housework and chores, rather than sourcing it out if possible, as the movement and activity is good for you.
- Know yourself, and what brings you joy. Follow your interests and passions, in your work and hobbies.
- Take a break during the day – a walk, a nap, meditation. And take a day off each week to focus on self-care.
- Make your own meals at home, as much as possible, and be cautious of portion sizes.
- Enjoy small amounts of alcohol on a regular basis, only if it makes you feel good.
- Join a faith-based, or another community with a positive perspective, to be a part of.
- Prioritize family by making time for fun and staying close to all generations – grand parents helping with kids, etc.
- Keep in touch with friends and get together on a regular basis with those you share interests with.
READ MORE about all of the Blue Zones initiatives on their website, and in the series of books written by Dan Buettner, which in addition to the original book, now includes a cookbook, a 4-week challenge and the Blue Zones of Happiness which identifies the World’s Happiest Places. Learn about the community based initiatives they are inspiring at Community – Blue Zones.