Many of us wants to become old and wants to live forever. Despite all the difficulties in life, the will to live is strong. Anti aging creams, supplements and botox keeps us forever young. The life expectancy of humans keeps increasing. But what is the secret of becoming old and healthy? Dan Buettner has explored this question for many years. He did his research in the so called ‘Blue Zones’ in the world and shared this with the rest of the world. In this blog I will share the secrets of the five Blue Zones, so you can learn from these healthy and happy elderly people.
According Worldometer, the average worldwide life expectancy in 2025 is 73,5 years old. For females 76,2 years old and for males 70,9 years old. Comparing to 1950, life expectancy has increased a lot. In 1950 the average worldwide life expectancy was 46,4 years old. For females 48,4 years old and for males 44,5 years old. In 2025 people in Hong Kong, Japan, South Korea, French Polynesia and Switzerland are becoming the oldest people in the world.
What are the Blue Zones?
The concept of the blue zones was originally developed by Michel Poulain. Dan Buettner, a National Geographic explorer and journalist and the founder of the Blue Zones, went to an expedition in Okinawa, Japan. He investigated the longevity there. After this, he and his team explored more regions in the world with a high longevity. After analyzing demographic data and interviewing centenarians, they identified five regions that stood out for their extraordinary longevity and vitality. These five regions are called the Blue Zones:
- Ikaria, Greece
- Loma Linda, USA
- Sardinia, Italy
- Okinawa, Japan
- Nicoya, Costa Rica
Let’s learn from the people who live in the Blue Zones and take small steps to improve your lifestyle.
Ikaria, Greece
One in three make it to their nineties. A combination of factors explain it, including geography, culture, diet, lifestyle and outlook. Lessons from Ikaria:
- Mimic mountain living. Add more mindless movement into your life.
- Eat a Mediterranean style diet. Eat a lot of vegetables, fruits, whole grains, beans, potatoes and olive oil.
- Stock up on herbal. Drink herbal tea.
- Nap. Take a midafternoon break.
- Fast occasionally. Caloric restriction seems to slow the aging process in mammals.
- Make family and friends a priority. Social connections benefits health and longevity.
Loma Linda, USA
In Loma Linda lives a community of about 9.000 Adventists. Their longevity can be attributed to vegetarianism and regular exercise. They also don’t smoke or drink alcohol. Lessons from Loma Linda:
- Find a sanctuary in time. A weekly break can recharge you.
- Maintain a healthy Body Mass Index. A healthy BMI is beneficial for you health.
- Get regular, moderate exercise. Regular low exercise reduce the chance of having heart disease and certain cancers.
- Spend time with like-minded friends. It’s important to have a group of people who support you, whatever happens.
- Snack on nuts. Eating a healthy amount of nuts per day is good for your health.
- Give something back. Volunteer work or helping others gives you a sense of purpose.
- Eat meat in moderation. Follow a vegetarian diet. If you want to eat meat, eat a small portion.
- Eat an early, light dinner. It improves sleep and a lower BMI.
- Put more plants in your diet. Eating vegetables and legumes is healthy.
- Drink plenty of water. Drink 5 or 6 glasses of water per day.
Sardinia, Italy
The people were culturally isolated, so they kept a traditional and healthy lifestyle. Lessons from Sardinia:
- Eat a lean, plant-based diet accented with meat. The diet consists of whole-grain bread, beans, garden vegetables and fruits. Meat is only eaten in moderation, like once a week.
- Put family first. A strong family reduces stress and depression.
- Celebrate elders. Elderly people are a strong part of the community.
- Take a walk. Take a daily walk.
- Drink a glass of red wine daily. Drink wine in moderation. Choose for Cannonau wine with a higher level of flavonoids.
- Laugh with friends. Laughter reduces stress.
Okinawa, Japan
The people of Okinawa have a strong dedication to friends and family. They also have a strong purpose in life. Lessons from Okinawa:
- Embrace an ikigai. Find a reason to wake up in the morning.
- Rely on a plant-based diet. Stir-fried vegetables, sweet potatoes and tofu are part of a healthy diet.
- Get gardening. Working in the garden is a good exercise and reduces stress.
- Eat more soy. Flavonoids in tofu protects the heart and fermented tofu is good for intestinal ecology.
- Maintain a moai. A moai provides secure social networks.
- Enjoy the sunshine. Vitamin D is essential for a good health.
- Stay active. Walking, working in the garden and getting up and down the floor are good ways to stay active.
- Plant a medical garden. Use medical herbs to stay healthy.
- Have an attitude. Let difficult years in the past and enjoy the present.
Nicoya, Costa Rica
A reason to live keeps the elder people alive. Lessons from Nicoya:
- Have a plan de vida. It helps to have a strong sense of purpose.
- Drink hard water. Hard water contains more calcium.
- Keep a focus on family. When you have strong bonds with your family, it gives a sense of purpose and belonging.
- Eat a light dinner. Eating fewer calories will add more years to your life.
- Maintain social networks. Be close with your neighbours.
- Keep hard at work. Physical chores keep you healthy.
- Get some sensible sun. Vitamin C is important for your health.
- Embrace a common history. Roots and traditions keeps you strong.
Five different regions in the world, but with a common lifestyle that keeps you happy and healthy. Try to add some of these elements to your own life and see if it will improve your health.
Sources:
Jane Regina Sauer 