Unlock the Secrets of Longevity – Eat Like a Blue Zoner
Have you heard of the term ‘Blue Zones’? It was coined by National Geographic journalist Dan Buettner that refers to areas renowned for their exceptional longevity and remarkably low rates of chronic diseases. These regions include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (USA). Blue Zones have become the focus of extensive research to unlock the secrets of longevity and eat like a blue zoner.
Not surprisingly, a significant part of these secrets lies in their dietary habits. Let’s explore how to eat like a Blue Zoner.
Favor Plant-Based Foods
Blue Zone inhabitants primarily consume plant-based diets rich in vegetables, fruits, whole grains, and legumes. In Okinawa, sweet potatoes comprise a significant part of the diet. In Sardinia and Ikaria, beans, lentils, and chickpeas are staple foods. These foods are high in fiber, antioxidants, and essential nutrients, all contributing to overall health and longevity.
Reduce Meat Consumption
Most Blue Zoners aren’t strictly vegetarian but consume meat sparingly. They view meat more as a celebratory food or a side dish rather than the main focus of their meals. On average, Blue Zone diets incorporate mostly lean, organic, free-range or wild-caught meat only a few times a week.
Incorporate Healthy Fats
The Blue Zone diets are rich in healthy fats, particularly monounsaturated fats, from sources like olive oil, avocados, and nuts. For instance, the traditional Greek diet followed in Ikaria, is rich in olive oil, a component of the Mediterranean diet known for its heart-health benefits.
Eat A Variety Of Fruits And Vegetables
Residents of Blue Zones consume a wide variety of locally grown and seasonal fruits and vegetables, with a greater emphasis on vegetables. These foods contain different antioxidants and nutrients, signified by their colors, that boost the immune system and protect against chronic illnesses.
Moderate Caloric Intake
Okinawans practice a Confucian teaching called ‘Hara Hachi Bu,’ which advises eating until you’re 80% full. While an individual must learn to tell when to stop eating, the practice effectively helps control caloric intake and supports effective digestion.
Keep Hydrated With Water And Tea
Blue Zoners mostly drink water, herbal tea, and sometimes coffee. Sardinians and Ikarians also consume moderate amounts of red wine. However, the people of the Blue Zones tend to avoid sugary drinks and limit alcohol intake. My recommendation would be to consider filtered water as your primary beverage.
Include Fermented Foods
Many Blue Zone diets include fermented foods, like miso and tofu in Okinawa, sourdough bread in Sardinia, and yogurt in Ikaria. These foods are rich in probiotics that promote a healthy gut microbiome. The human microbiome is linked to everything from improved digestion to better immune function and mental health. Not only is it supported by eating fermented foods, but also by the fiber in fruits and vegetables that are consumed.
Keep Portions In Check
Not only do Blue Zoners eat real foods, but they also pay attention to their portion sizes. Instead of large plates, they use smaller plates and bowls which naturally limits portion sizes and helps prevent overeating. No supersizing their meals in these regions.
Have you noticed that the secrets of the Blue Zone diets aren’t really secrets at all? They boil down to principles many of us know but find hard to practice. I have shared these repeatedly over the years – eat more plants, limit meat and processed foods, stay hydrated, and keep an eye on portion sizes. In addition to these dietary principles, Blue Zoner inhabitants engage in regular physical activity, build strong social connections, and have a sense of purpose.
“When it comes to longevity, the goal isn’t just to live as long as possible. The true objective is to live as vibrantly and energetically as possible for as long as possible.” Dr Mark Hyman
The body is amazingly resilient. Whatever your current habits, begin to adopt some of the Blue Zone practices and your body will benefit. It’s all about the choices you make each day. If you would like to live longer, you can embrace the practices that have resulted in long lives in these regions. Your choices can put you on the path to a longer, healthier life.
