Blue Zones: Secrets to Living Longer and Healthier Lives

A common conception about human lifespan is 100 years. But in reality if a person passes away in their 80’s it is still considered a very healthy lifespan. The geographical regions where people are vulnerable to chronic disease and lesser lifespan are labeled as unblued zones. These zones include the Southern eastern area of the United States.

The exact opposite of unblued zones is called Blue Zones. Geographic regions where the people are less exposed to chronic disease are blue zones. These include Italy, California, Japan, Oklahoma, Costa Rica, Greece and other neighboring regions.

What are Blue zones — Blue zones and their relationship with longevity

Diet is the major factor that influences the zone type. The diet is classified into The blue zone diet and the Paleo diet.

Blue Zone Diet

The Blue zone diet is inspired by the eating habits of people living in the Blue zone regions. The key principles of a blue zone diet include plant based food which comprises vegetables, fruits, nuts, whole grains and legumes.

They consume beans as a staple and have a moderate dairy consumption, majorly avoiding saturated fats. Items like olive oil, seeds and nuts provide them their daily need of fats.

What are the types of food under Blue zone diet — Healthy foods and eating principles are a part of Blue zone

They use whole grains and refined carbs which are mindfully consumed. In Okinawa, a principle is derived, it is called “Hara Hachi Bu” which directs us to eat in smaller portions and stop eating when the stomach is 80 percent full. This principle is followed in blue zones making them healthier than the rest of the world.

Avoiding processed and surgery food with minimal alcohol is a part of their dietary rules.

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Meat is consumed 2-3 times a month, including seafood. The crucial part of their diet is having fresh, local and seasonal produce which serves their health.

Blue Zone and Longevity, A Healthy Relationship

Blue zone is closely intertwined with long life. Their balanced diet attributes to this longevity as they consume vitamin, mineral and antioxidant rich foods.

It is true that the same oxygen that keeps us alive slowly kills us. The oxygen we breathe in produces free radicals, which causes ageing.

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Their food is dense with nutrients. Green leafy vegetables, and legumes are rich with nutrients that are essential for cellular health. They help repair DNA, oxidative stress and combat free radicals which are crucial for slowing down aging.

They avoid sugary, fatty, processed food items which are the primary cause of chronic disease.

Relationship between blue zones and Longevity — Healthy blue zone diet equals longevity

Their diet is balanced with micronutrients like grains, beans, vegetables and moderate fat. This supports their metabolism and reduces their vulnerability to age related diseases.

Turmeric, green tea and olive oil are staple in blue zones. These products contain anti-inflammatory properties, reducing the risk factors of Alzheimer, arthritis and cancer.

Hara Hachi Bu ensures caloric moderation. They avoid over-eating which improves their metabolism level and health.

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Their fiber rich diet is a significant reason for their healthy gut. This fiber rich foods improve gut microbiota diversity reducing inflammation and improves digestion.

Blue Zone vs Diseases

Being a plant based blue zone is a popular diet to prevent various diseases. Even diseases caused by aging can be avoided through a blue zone diet.

Blue zone diet prevent illness — Reduces vulnerability to illness by controlling food intake

Heart disease: Consuming nuts, whole grains and other plant based products increases fiber, Potassium and antioxidant level in our body. These minerals control blood pressure inflammation and cholesterol. Research shows lower incidence of coronary heart disease in blue zone regions.
Type 2 diabetes: The controlled amount of carbohydrates, sugar and processed food along with a fiber rich diet fights diabetes. Limited carbohydrates and sugar prevents insulin resistance. The fiber in diet slows the sugar absorption level, stabilizing glucose. This low caloric diet has significantly reduced the level of type 2 diabetes in blue zones.
Cancer: A disease that is considered incurable, has been proven to be curable with antioxidant rich foods like berries, legumes and green leafy vegetables. These food items are a major part of the blue zone diet. The antioxidants in these foods combat free radicals which damage the DNA leading to cancer. Also their controlled meat consumption prevents colorectal cancer. Among the blue zone population gastrointestinal, hormonal and other forms of cancer are observed very rarely thanks to their diet.
Cognitive decline or Alzheimer: The fatty acids in the nuts are a great source of Omega-3 which supports brain health. Also turmeric and olive oil are rich in anti inflammatory properties which reduces brain inflammation. The nutrient rich blue zone diet delays cognitive decline by protecting neurons. Blue zones show lower rates of Alzheimer and dementia.
Hypertension: High potassium intake and controlled sodium intake regulates blood pressure and lowers the risk of hypertension. Compared to the rest of the world, blue zones have a low rate of people who are affected by hypertension.

Drawbacks of Blue Zone Diet

Like every other health measure, the blue zone diet has its own drawbacks. They must be understood before adopting this regime.

Potential nutrients deficiency: As we know the blue zone diet is rich in many minerals. But it may also leave out certain nutrients including Vitamin B12, iron and zinc. Lacking these nutrients will lead to physical fatigue.

Disadvantages of Blue zone — Like every other diet blue zone have its drawbacks

Sustainability issues: A sudden transition to a plant based diet will be difficult for our body and people to accept. A person’s cultural preferences or meat-heavy food habits makes this diet less appealing and sustainable.

Preparation time and accessibility: Being a plant based diet it takes a lot of time for preparation and these organic and healthy items will cost heftier compared to regular ingredients. This makes them less attractive in terms of time and cost.

Conclusion

Blue zone diet is a very effective diet which has the potential to help our lifeline. This diet gives us longevity through healthy and organic methods. This is a powerful example of how mindful healthy eating can lead to longevity.

Preventing various diseases and deficiencies by supporting us internally is healthier than fighting illness using medications.

The core of blue zone diet — The Hara Hachi Bu is the core of blue zone diet

However on the other hand this diet has its own drawbacks which has to be worked out. With those drawbacks worked out, the blue zone would be one the most effective and sustainable lifestyles.