Photo: World Economic Forum
“Blue Zones” is a colloquial term that describes the regions of the world that are home to some of the longest-living people. These are the geographic regions with the highest number of people over 100 years of age.
The areas that make up the Blue Zone include the Greek island of Ikaria. Loma Linda, California. Nicoya, Costa Rica. Okinawa in Japan and Sardinia in Italy.
The daily habits of older people living in blue zones are interesting and thought-provoking. Most centenarians drink 6 to 7 glasses of water a day and 1 to 3 cups of coffee a day. It’s mostly black coffee with no added sugar, and very little milk. I don’t drink double doubles.
They also drink tea, mainly green tea, black tea, and herbal tea.
People who drink alcohol drink in moderation, primarily while eating with other people. Red wine is the most popular alcoholic beverage consumed among this group.
They eat at least 5 to 7 servings of a variety of fresh fruits and vegetables. Colorful fruits and vegetables provide beneficial natural phytochemicals for the body. Dark green leafy vegetables such as lettuce, spinach, and kale are often eaten.
Beans and legumes such as lentils, black beans, white beans, and chickpeas are widely consumed, accounting for up to 20% of dietary caloric intake. Beans and legumes contain up to 20% protein and are also very high in fiber. Consume at least 1/2 cup of a variety of beans and legumes daily.
Bread and cereals are consumed as unprocessed whole grains. White bread is rarely eaten, and if it is eaten, it is mainly made from naturally fermented products such as sourdough.
Nuts and seeds can be added to food or eaten as stand-alone snacks. On average, two handfuls of various nuts and seeds are consumed each day.
In the Blue Zone, eggs are eaten in moderation (2-4 times a week) and are usually not fried. They are primarily cage-free eggs, with less than 6 to 8 eggs consumed per week.
When it comes to dairy products, consume them in moderation. Eat very little milk, yogurt, fermented foods, and cheese in moderation.
Natural vegetable oils such as olive oil are used in abundance. We rarely use margarine or butter.
90-95% of Blue Zone diets are plant-based. Eat red meat in moderation (up to 4 times a month) or not at all, but eat chicken and pork up to 5 times a month and fish up to 3 times a week.
Consume sugar in moderation. Added sugars such as honey are occasionally consumed, but natural sugars found in fruits, vegetables, beans, legumes, grains, and cereals are the primary sources. Processed foods such as candy bars, cakes, and donuts are rarely consumed.
Salt is consumed and added to food in moderation. It is rarely consumed in processed foods such as potato chips, cold cuts, and other flavorful snacks. Other spices and seasonings are also used in large quantities and added to flavor the food.
Other healthy habits of Blue Zone people include daily exercise. They don’t go to the gym, jog, or play organized sports. They are always active, whether it’s doing yard work, gardening, or walking to the neighborhood or to the store. They move around a lot to work. Many don’t have a TV or a computer. They don’t watch endless mindless shows or spend time on YouTube or social media. In-person social interactions with family and friends are important. Spending time together, eating meals, working, and other activities are an important part of their day. They have strong attachments to their family and friends. They tend to marry for life, and divorce is rare. Parents and grandparents live together. Children and grandchildren are firmly embedded in the social structure of the elderly.
Many centenarians are also firmly rooted in strong faith and beliefs. Often they can represent a strong sense of purpose in life. The purpose often involves other people, such as family and friends.
They get 7-8 hours of quality sleep, following the rhythms of the sun and the seasons. When it gets dark, they downshift and get ready for bed. When it gets bright outside, they prepare for the day with work and other daily activities. They don’t use computers or watch TV late at night or early in the morning.
And yes, most people in blue zones don’t smoke.
Many scientists estimate that only 20% of longevity is due to genes, with the remaining 80% due to lifestyle and dietary factors.
If you want to live a longer life while staying relatively healthy, you can try to emulate the habits of centenarians in the Blue Zones.
The information provided in this article does not constitute, and is not intended to constitute, medical advice. All information and content is for general information purposes only.
This article was written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.
