Britain, despite being a wealthy nation with a commendable healthcare system, is facing a concerning reality: lagging life expectancy compared to other developed countries. Experts are pointing to specific regions around the world, known as “Blue Zones,” where residents live significantly longer, healthier lives, often exceeding 100 years of age at a rate ten times higher than some of the UK’s most deprived areas.
These Blue Zones, scattered across the globe, have captivated scientists for decades. The enduring question is: what makes these populations so remarkably healthy, active, and resistant to chronic diseases? These areas are home to some of the world’s oldest and healthiest people.
So, what are the secrets to reaching a century, and how can you increase your own lifespan?
The Power 9: Common Habits of Centenarians
While geographically diverse, inhabitants of Blue Zones share striking similarities in their daily routines and lifestyles. These commonalities have been distilled into nine key principles, often referred to as the “Power 9”:
- Move Naturally: Residents don’t rely on structured exercise. Instead, they integrate physical activity into their daily lives through gardening, walking, and household chores.
- Purpose: Having a strong sense of purpose or “ikigai” (as it’s known in Okinawa) provides motivation and adds up to seven years to life expectancy.
- Down Shift: Incorporating stress-relieving rituals like prayer, naps, or social gatherings helps manage stress and reduces chronic inflammation.
- 80% Rule: Practicing mindful eating and stopping when 80% full prevents overeating and promotes healthy weight management.
- Plant Slant: Diets are primarily plant-based, rich in vegetables, legumes, and whole grains, with limited meat consumption.
- Wine at 5: Moderate alcohol consumption, particularly with friends and family, is a common practice in many Blue Zones.
- Belong: Having a strong sense of community and belonging, often through faith-based organisations, provides social support and a sense of purpose.
- Loved Ones First: Prioritising family relationships and maintaining close connections with loved ones contributes to overall well-being and longevity.
- Right Tribe: Surrounding oneself with a social circle that supports healthy habits reinforces positive lifestyle choices.
Diet: The Foundation of Longevity
Diet plays a pivotal role in the longevity observed in Blue Zones. The emphasis is on plant-based foods, with meat consumption limited to approximately five times per month. Diets are abundant in vegetables, legumes (such as beans, peas, and lentils), whole grains, and nuts.
Sardinia, one of the original Blue Zones, defies typical ageing trends by having an equal number of male and female centenarians, a stark contrast to the global average where women significantly outnumber men among those reaching 100. The Sardinian diet consists of healthy whole grains, beans, garden vegetables, fruits, and olive oil. They also incorporate “wild greens,” particularly amaranth, which is a valuable source of calcium, magnesium, potassium, and vitamin K – essential minerals for bone health and muscle function.
In Seulo, a small Sardinian town, residents have an additional nutritional advantage: walnuts. Historically, when access to animal protein was limited, the community planted over 400 walnut trees in public spaces. Walnuts, often touted as “brain food,” offer numerous health benefits. Their omega-3 fatty acids and antioxidants help lower cholesterol and reduce inflammation, thereby decreasing the risk of heart disease. Furthermore, their vitamin E and polyphenols support cognitive function and may protect against neurodegenerative diseases. Walnuts also foster beneficial gut bacteria, enhancing immunity and reducing inflammation. Locals consume walnuts as snacks and incorporate them into meals such as salads and baked goods.
The limited consumption of meat is also significant. Studies consistently demonstrate that regular consumption of red and processed meats increases the risk of type 2 diabetes, coronary heart disease, stroke, and certain cancers, particularly colorectal cancer. Similarly, excessive salt intake can lead to high blood pressure, heart disease, and stroke.
Fasting and Mindful Eating
Beyond the specific foods consumed, the manner of eating is equally important. Many Blue Zone residents adhere to the “80 percent rule,” stopping eating when they feel 80 percent full. This prevents overeating and, consequently, obesity.
In Okinawa, Japan, studies suggest that before the 1960s, many residents were in a calorie deficit, consuming fewer calories than they needed. This is believed to have contributed to their remarkable longevity. Okinawans practice “hara hachi bu,” a principle of mindful eating that encourages stopping when comfortably full rather than completely stuffed. The average daily calorie intake for an Okinawan is approximately 1,900, significantly lower than that of the average Brit.
Blue Zone residents also tend to eat their smallest meal in the late afternoon or early evening and then fast for the remainder of the day.
Exercise as a Way of Life
In Sardinia, a predominantly vegetarian diet combined with daily physical activity has resulted in the highest concentration of male centenarians globally. Sheep herders in the region, who often walk at least five miles daily, and men with daughters, tend to live even longer.
While many in Britain focus on structured exercise routines and gym workouts, elders in Blue Zones typically don’t put undue pressure on themselves. They remain active through activities like gardening, walking, and performing household chores.
The Power of Purpose and Social Connection
Having a sense of purpose in life, a reason to wake up each morning, can add up to seven years to life expectancy. In Okinawa, this is known as “ikigai,” finding joy in one’s activities. In Nicoya, residents refer to it as “plan de vida.”
Strong family connections are also deeply ingrained in Blue Zone cultures. Multi-generational households are common, as is living close to family members. Prioritising loved ones, maintaining a belief system, and forming social circles that support healthy behaviours are all crucial. Maintaining healthy relationships with family, friends, and people of faith can extend lifespans. Research indicates that multi-generational households where grandparents care for grandchildren have a higher likelihood of longevity. Furthermore, maintaining social connections in mid-to-late life can reduce the risk of neurodegenerative diseases like dementia by as much as 50 percent.
Blue Zoners’ relaxing routines also help combat stress, a known contributor to chronic inflammation and linked to major age-related diseases. Seven Day Adventists in California pray, while other Blue Zone groups around the world take naps. Sardinians partake in a happy hour, gathering with friends and family at the end of the day to connect over a glass of wine.