One unusual feature unites people who live in five different parts of the world – the islands of Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), the Nicoya Peninsula (Costa Rica) and the city of Loma Linda (California, USA) … On average, they all live to be 100 years old, while being much healthier than the average American.
More than a decade ago, writer Dan Buettner, together with National Geographic and a team of scientists, explored these areas, which are today called “blue zones” and wrote a book about it “Longevity Rules”. His latest book, The Blue Zones Solution, explores in detail the lifestyles of centenarians, in particular their diet. Let’s find out the secrets of the inhabitants of each of these zones, which can be used on a daily basis.
Okinawa: every day there is what the land gives and what the sea gives
The Japanese island of Okinawa is known for its year-round sunny weather, beaches and, of course, the largest number of centenarians. What’s their secret – other than spending enough time outdoors? They follow a diet based on eating every day something from the land and something from the sea. These include seaweed, Chinese bitter gourd, tofu, garlic, brown rice, green tea, and shiitake mushrooms.
Sardinia: love on Sundays
One of the unique factors that affect life expectancy in Sardinia is the historical tradition of herding goats and sheep. Of course, this type of activity guarantees good physical activity, but besides this, high-quality dairy products from goat and sheep milk of animals feeding on grass and walking in the mountains and meadows. The Sardinians also believe they have another secret: making love every Sunday. The ratio of women to men among the centenarians of Sardinia is one to one, as opposed to five women to one man in other parts of the world.
Icaria: Mediterranean diet
On the small Greek island of Ikaria, people follow a Mediterranean diet. It is plant-based and has long been promoted as a diet with cardiovascular benefits. And now longevity can be added to the list of its advantages. Buettner called Ikaria “the island where people forget to die.” The foods these islanders consume the most are potatoes, chickpeas, lentils, asparagus beans, goat’s milk, herbs, fruits and honey, plus a small amount of fish and very little meat.
Nicoya: Eat zucchini, legumes, and corn regularly
The “three sisters” of Mesoamerican agriculture are courgettes, beans and corn. Büttner calls them the foundation of a healthy diet for people who live on the Nicoya Peninsula in Costa Rica. These three herbal foods are a quality source of heart-healthy fiber, vitamins and minerals. And beans are a great source of protein in this predominantly plant-based diet.
Loma Linda: Eat Like a Vegan But Add Fish
Interestingly, Loma Linda is a Seventh-day Adventist community. The religious population not only gives up smoking, alcohol and the media, but also adheres to the so-called “biblical diet.” Those who follow this diet live on average 10 years longer than those who do not. The diet is based on grains (such as oatmeal and whole wheat bread), nuts, fruits (such as avocados, dates, figs), and vegetables. Loma Linda’s long-livers refuse any sugar-containing foods and drink only water or soy milk. While many people in this Californian town are vegan, some eat small amounts of meat and fish such as salmon. Those who include fish in their diets live longer than vegans.
In his book, Büttner also makes assumptions about other significant blue-zone lifestyle factors that we may well adopt to enjoy health and longevity. Everything from increasing your daily physical activity and a sensible diet to turning off the lights an hour before bed can promote longevity. Therefore, join – you have dozens of years for this!
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