How the Secrets of Blue Zones Lead to a Longer, Healthier Life
The key to healthy aging and longevity may lie in the Blue Zones. Blue Zones are regions of the world where people live significantly longer and healthier than average. Examples of these areas include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (USA).
Residents of these areas share common characteristics, such as a largely plant-based diet, daily physical activity, strong social ties, and a clear purpose in life. These healthy lifestyle factors contribute to their high life expectancy and low prevalence of chronic diseases.
Genes play a role in how long a person can live, but research shows that lifestyle is much more important. Only 20-25% of life expectancy is determined by genetics, while the remaining 75-80% depends on factors such as diet, physical activity, social connection and stress management. Residents of the Blue Zones show that a healthy lifestyle can make all the difference in living a long, healthy and happy life, regardless of genetic predisposition. Lifestyle habits may therefore have more influence on healthy aging than genes.
In the Blue Zones, where people age remarkably healthily, a combination of several factors is the key to their longevity. Below are detailed descriptions of these factors:
Daily physical activity embedded in daily life
Instead of structured workouts or sports sessions, people in Blue Zones move naturally during their daily routines. They walk a lot, work in the garden, take care of their animals and do household chores without the help of modern technology. This ensures that they regularly engage in moderate-intensity physical activity throughout the day, which has a positive effect on their health. Physical inactivity is one of the biggest risk factors for chronic diseases, such as cardiovascular disease, obesity and diabetes. Several studies show that people who exercise moderately intensively for at least 30 minutes a day significantly reduce their risk of these conditions. Furthermore, one study shows that older adults who exercise for at least 10 hours a day for 4 years are twice as likely to age successfully (without chronic conditions) compared to people who are active for less than 40 minutes a day.
A largely plant-based and unprocessed diet
The diet of Blue Zone residents is rich in plant foods such as beans, vegetables, fruits, whole grains, and nuts. Although meat and fish are sometimes consumed, they only play a minor role in the diet. A key feature of their diet is that it is mostly unprocessed and locally produced. Because they grow most of their own food, they avoid chemical pesticides and preservatives that are often found in processed foods. This reduces the risk of chronic diseases such as cancer, heart disease, and type 2 diabetes.
In addition, the foods they eat contain a wide range of phytochemicals, substances found in plants that protect against disease. These substances have anti-inflammatory and antioxidant properties, which slow the aging process and strengthen the immune system. The consumption of ultra-processed foods, which are often high in sugar, salt and unhealthy fats, is virtually absent in the Blue Zones. As a result, residents not only get a healthy dose of nutrients, but also avoid the harmful effects of a typical Western diet.
Strong social cohesion and community spirit
Social interaction plays a major role in the lives of people in the Blue Zones. Family ties are strong, and older people are not excluded from social life, but rather respected and involved in the community. This sense of connection and mutual support provides emotional stability, reduces stress, and contributes to a sense of happiness and purpose. Older people often remain active within their families and neighborhoods, and their experience and wisdom are valued. This ensures that they remain mentally and physically active into old age.
Research shows that having a strong social network reduces the risk of loneliness, which in turn reduces the risk of mental illnesses such as depression and even the risk of premature death. People with good social connections have a lower risk of cardiovascular disease and generally live longer. This applies not only to family ties, but also to friendships and community networks.
Dealing effectively with stress and taking regular breaks
One of the striking differences between people in Blue Zones and those in more industrialized societies is the way they deal with stress. While they certainly face the usual challenges of life, they manage these challenges through daily rest periods and rituals. For example, afternoon naps (like the siesta in Mediterranean areas) and moments of reflection or prayer are common. These regular rest periods help to reduce cortisol levels, the stress hormone that can be harmful to the body when exposed for long periods of time.
Reducing chronic stress is essential for maintaining good health. Long-term stress can lead to a variety of health problems, including high blood pressure, heart disease, depression, and even a weakened immune system. By consciously building in moments of rest and making life less hectic, Blue Zone residents are able to keep their stress levels low and enjoy better mental and physical health.
A strong sense of meaning and purpose in life
Another important factor contributing to the longevity of Blue Zone residents is their strong sense of purpose. In Okinawa, this concept is referred to as “ikigai,” which means “reason for living,” and in Costa Rica, it’s called “plan de vida,” or “life plan.” These residents have a deep-rooted sense of purpose that keeps them motivated and fulfilled, even in old age. This can range from taking care of grandchildren to working in the garden to being an active part of the community.
Studies have shown that a strong sense of purpose increases life expectancy. People with a clear purpose in life are often happier, less stressed, and have a lower risk of developing diseases such as depression and even dementia. Having a reason to get up every day gives energy and resilience, allowing people to stay healthy both physically and mentally, even into old age.
Moderate alcohol consumption
In some Blue Zones, such as Sardinia and Ikaria, alcohol is consumed regularly, but always in moderation and usually with meals. Wine, especially red wine, contains antioxidants such as resveratrol, which can have protective effects on the heart. Although excessive alcohol consumption is harmful, drinking small amounts, such as a glass of wine a day, in social contexts can contribute to relaxation and connection, which is beneficial to overall health.
Religion and spirituality
Many Blue Zone residents have strong religious or spiritual beliefs. These beliefs not only give their lives meaning, but also provide a source of comfort during difficult times. Religion and spirituality create a strong sense of community and give people something to hold onto and a moral compass. Research shows that people who are religiously or spiritually active tend to be happier and have a lower risk of depression. This is partly due to the social interactions that come from religious involvement, but also to the sense of peace and acceptance that comes with a belief system.
Conclusion: Lifestyle as a blueprint for a long life
People in Blue Zones live longer, healthier lives through a unique combination of natural movement, plant-based eating, strong social connections, stress reduction, purpose, and in some cases, moderate alcohol consumption. Their lifestyle is not focused on health programs or diets, but on daily habits that allow them to live in a simple and balanced way. This combination of factors provides a powerful blueprint for healthy, long life, with an emphasis on prevention, connection, and a natural lifestyle.
Sources:
- Buettner, D. The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest. National Geographic Books, 2010.
An extensive study of lifestyle in blue zones. - Herskind, AM et al. The heritability of human longevity: a population-based study of 2872 Danish twin pairs born 1870-1900. Hum Genet, 1996.
Research into the influence of genes on lifespan. - Poulain, M., Pes, GM The Blue Zones: areas of exceptional longevity around the world. Vienna Yearbook of Population Research, 2013.
A study on the identification of blue zones. - Gopinath, B. et al. Physical Activity as a Determinant of Successful Aging over Ten Years. Sci Rep, 2018.
A study investigating the positive effects of daily exercise. - Wang, X. et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review. BMJ, 2014.
Research into the effects of a plant-based diet on health. - Moniuszko, S. Want to live to 100? Blue Zones expert shares longevity lessons in new Netflix series. CBS News, 2023.
Article about the latest insights from Dan Buettner's research and documentary series on Blue Zones: Increase Lifespan
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and a lover of good music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
My motto: "Don't worry too much, others will do that for you."
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The conclusion sounds great, except that very few people can live up to even half of it.
Even if they wanted to, the society we live in does not allow it.
I was lucky enough to stop working for an employer at the age of 54.
Of course I didn't sit still in Thailand, but you don't have the wear and tear process and the stressful part of working for an employer or as a self-employed person.
Fear, greed, and herd behavior are three often unconscious human characteristics that can cause things to go a bit, if not a lot, wrong.
These are 6 fantastic points that are mentioned in the subject, but are almost impossible to comply with in a society.
Another link in Dutch from Hilary B in https://ap.lc/gmRnS
Towards the end, as we grow older, we begin to hit the ceiling, being human.
Interesting. However, he seems to me already stressed to live up to all this. Of course I try to live as healthy as possible: little alcohol, less sugar, lots of exercise (cycling, fitness with my VR headset). But... I limit social contacts to just a few people. I get dizzy when I've been talking to people all evening. Then I can't sleep anymore.
In the past as a steward I led a life where I had a lot of customer contact and always with colleagues. But even then I often wanted to be alone on the road and do my things.
My father, despite smoking and eating poorly, almost reached the age of 91… well… maybe I can do that too.
Anyway, I hardly have any stress in Thailand. And I live with a lovely woman who takes good care of me. What more could you want?
Some of the aspects that characterize a “blue zone” are recognizable, thinking back to my childhood in the Gelderse Achterhoek in the 50s. Physical work embedded in daily life, little meat consumption but on the other hand a lot of vegetables and fruit from our own country, great social cohesion and community spirit, and the pastor who provided religion, spirituality and meaning. In 2024, almost little of this can be found. In 1900, the Netherlands had more than 5 million inhabitants. In 1950, the year in which I began to discover the Netherlands, that number had already doubled. And 20 years later, the number of inhabitants had already increased to 13 million. And now, half a century later, we are at almost 18 million people, with a life expectancy of 80 (M) and 83 (F). That is 10 years less than those in a “blue zone”. Only small geographically closed communities appear to be able to escape overpopulation and modernity. The islands of Okinawa, Sardinia and Ikaria are examples of this.https://www.eoswetenschap.eu/gezondheid/het-verhaal-achter-blauwe-zones
How is Thailand doing? Rob van Vlierden, Belgian, author of the book: 'Thailand, behind the smile', (ISBN 9789464898729), click on the world of tomorrow.be https://ap.lc/KBVpv , believes (quote): “Nearly half of the working population is at risk of diabetes, high blood pressure, high cholesterol, heart, kidney or liver disease. A national survey shows that the average Body Mass Index (BMI) for men and women is 24,2 and 25,2 respectively. A BMI of 23 or more is considered overweight. The causes: frequent consumption of fast food, sugary soft drinks, lack of exercise and stress due to high work pressure (National News Bureau of Thailand, May 5, 2023).
Although obesity is reaching epidemic proportions, there are still many Thais who do not have enough resources for sufficient food. According to the Global Hunger Index (GHI) report in 2023, Thailand has a moderate level of hunger and is ranked 53rd out of 116 countries.” (end quote)
There is another way to grow old, namely by regularly not eating for a few days. Read this: https://www.nrc.nl/nieuws/2024/10/11/de-geneticus-die-gezond-103-wil-worden-a4868753
Everyone has their own hobby of course. On the other hand, there are also whole tribes who have seize the day as their banner with the inevitable memento mori or the moment of death in mind.
Quality over quantity.
I myself do not want to think about being 95 years old with dementia and a kidney condition somewhere in the middle of nowhere in Thailand among people that I do not understand anymore and the Netherlands is not an option anymore anyway. If it is not the dementia then I am not looking forward to other limitations that age brings with it.
The time of coming was not a choice and when the heart stops beating then so be it. Everyone around is old and wise enough to continue and I had a good time with the well-known highs and lows that come with it so with the zen it is good and those are the extra years that a person is granted I think.
It's quite simple, it's not about whether you live to be 100, but how you age. There are people of 75 who can no longer get out of a chair by themselves. There are also people of 75 who walk the Four Days Marches. Which category do you want to belong to?
Exactly. That's why I like to be on the road with my two cycling buddies. Both of them are already over 75. I'm still the young guy of barely 67... But I hope to still be fit enough in ten years' time...
It's not that simple in practice, dear Peter[ed]
In practice, this often only becomes apparent when people pass the age of fifty: growing old healthily.
Usually, age-limiting factors have already acquired a place in the body for many people that can no longer be removed.
Can be work related, but also private according to the schedule of sex, drugs and rock and roll.
Even health freaks can believe it: going to the gym five times a week with some help from behind the bar for those muscles also has its influence.
It's all a matter of the right dosage, but the madness of the day is on stage with these kinds of things, being healthy and sporty, plus income, so things sometimes go wrong collectively.
Of course, most people want to live to be eighty-seven and a half years old or more, healthy and well, but sometimes things go wrong because of stupid mistakes or deliberate errors that will not accept correction.
That's the case with me too.
Two worn out knees from sports and work and not 60, kidneys at critical level, and dementia lurking and lung sensitive diseases.
I can be at peace with what I have had and that very nice with a reverse life is also possible. Working and traveling a lot as a youngster, being a bit smart with tax possibilities and as an older youngster putting others to work.
It took some physical effort but it was better than waiting, waiting and waiting until you retire so that you can no longer walk to the Tiger (cave) Temple in Krabi.
Living in Bangkok and riding a motorbike through the city is also an issue with air pollution and risks.
If you have to think about all that, there's no life.
You may want to stretch the time of coming and going but it will happen anyway. And stretching is not for everyone. In my moobaan I see old people being wheeled around in a chair every day and then put in the shade... they were so healthy.