Blue Zones: Discover the Secrets to Healthy Aging

Do you want to live not only longer, but also healthier? Increase your health span?

I have good news for you: the so-called “Blue Zones” have found the key. In this article, I will share what this is, what the reseach has found, and how we can apply it to ourselves for an improved, healthy aging.

What are the Blue Zones?

Blue Zones originated as a project led by Dan Buettner, explorer and journalist. With the support of National Geographic, Buettner and his team of scientists and demographers travelled the world, seeking communities where people lived longer and enjoyed a high quality of life in their old age. They identified five regions, which are the original “Blue Zones”:

• Okinawa, Japan
• Ikaria, Greece
• Sardinia, Italy
• Loma Linda, California
• Nicoya, Costa Rica

You can read more about this project on the Blue Zones website.

Lifestyle trumps genes

Surprisingly (or not), the study found that our genetics only account for a fraction (30%) of our life expectancy. Our environment and habits have the most impact, which means that we can influence how long we live (longevity) and the quality of our lives (aging). Ultimately, we want the two, our “health span”, to match.

And even if genetics still play a significant role, the reality is that families typically share habits (this is, lifestyle), so in the end, it’s not that clear where the line between genetic makeup and habits is, and really what influences our health. In my opinion, lifestyle may be confused with genes in many cases. And since a condition “runs in my family”, people may tend to avoid lifestyle changes that entail effort, because “I cannot overrule my genes”. And I’m speaking from the experience here.

High cholesterol “runs in my family” and for many years I did nothing specific from the nutrition standpoint to address it. Just followed a relatively healthy diet, with plenty of fruits and vegetables, but still meat, seafood, eggs, dairy and cheese (lots of cheese!) made up a good portion of what I ate. When I switched to a plant-based diet, my cholesterol levels not only dropped, but the HDL/LDL ratio also improved. I have been able to manage my lipid levels with a plant-based diet, instead of pills, despite my genes.

Lifestyle choices do matter and do have an impact, regardless of your genetic profile.

The Power 9

Back to the Blue Zones, the National Geographic scientists identified nine lifestyle habits that all these communities have in common, and apparently contribute to increase the health span. They are called the “Power 9” principles:

1) Move naturally

Exercise as integral part of daily life and not just as designated workouts. Walk the dog, walk to places, walk into the restaurant instead of using drive-thru, go to the store instead of ordering online, clean the house, do gardening and so on.

This sounds great on paper, but nowadays most of us live very differently from these usually remote and rural Blue Zone communities. Therefore, I think we still need to comply with the exercise guidelines for adults per week:

• at least 150 min of moderate cardio, 75 minutes of intense cardio, or combination
• at least 2 sessions of strength training
• if older than 64, include balance exercises

2) Have a purpose

The reason why we wake up each day. Pursue our passions and do things that make us happy. Is that to help people, to teach, get recognition, fight climate change, fight animal rights, attend your grandchild graduation, give care to a sick relative? Whatever it moves you.

How can I find my purpose? For some people it may be quite straightforward. But for those who don’t have a clear vision, just ask yourself what you wanted to be as a kid. And read between the lines. If you wanted to be a teacher, maybe your purpose is to empower people. If you wanted to be an astronaut, your purpose may be to explore and discover.

3) Down Shift (unwind)

Make time to reduce and manage stress, and as a result, chronic inflammation. Talk to friends, meditate, read a book, bake, knit, do breathing exercises, do yoga, etc.

By the way, yoga counts on the movement category as well, including balance exercises.

4) 80% rule

Eat until you are 80% and not 100% full. Don’t over burden the digestive system. Eating slower can help achieve this more easily, by giving the brain time to catch up with the stomach satiety signals. Also eating 3 balanced meals throughout the day, prioritizing fiber, protein and some healthy fat for satiety, so we don’t arrive to our next meal starving.

5) Plant-slant

Make vegetable products, and not animal products, predominant on your plate. In the USA and many other countries, the opposite is the norm: main dishes are built around meat or the fish, and veggies are sides. We need to flip this for health (and environmental) reasons. Veggies should be the star of the show, filling at least ¾ of your plate per USDA MyPlate with veggies, fruits and grains/starchy vegetables.

A general concern when replacing animal-based products by plant-based products is that we might lack protein. This is not necessarily the case in a well-planned diet, because plants do have protein too: soy beans and soy products like tofu, tempeh or edamame; and some grains like quinoa or buckwheat are good sources of complete plant-based protein. Complete means that it includes all the 9 essential amino acids (building blocks) that the body cannot make and needs to get through food.

Beans, pulses and legumes are rich in protein as well, and they are a staple of the Blue Zones. Make sure to include also nuts, cereals and grains in your daily diet and you will get all the essential amino acids too.

Head to the recipes section of my website for some plant-based recipe inspiration!

It boils down to eating food, not too much, mostly plants.

6) Wine at five

This one is controversial. Some studies show that moderate alcohol consumption does not pose a significant risk to health in the context of healthy habits – but it remains unclear if it has any benefit, even the red wine which has antioxidants. On the contrary, the latest reseach demonstrates that the alcohol content is toxic for the body, even in small amounts, and can cause serious health issues. As a result, wine doesn’t seem to be the best way to get antioxidants.

It has also been speculated that the real health benefit of wine might be the community and down shift associated with social drinking, not the drink itself. Please don’t start drinking for health!

7) Belong (to a community)

Usually related to #2 purpose: find a group that shares the same goals and objectives and supports each other. If you are a religious person, that can be your faith community. Or look for local hobby groups, volunteering, community service, book clubs, running clubs, etc.

8) Loved ones first

The family bond is important, and age is celebrated. Elderly people in these Blue Zones are respected and included in making decisions. Having a lifelong partner or spouse helps too – specially for men. Your extended family can include your close friends.

On the other hand, let’s acknowledge that family can also be a source of stress. Respect should be above all, but sometimes it might be necessary to set boundaries to protect ourselves. Your family might not be your preferred community or tribe, but it still needs to be honored.

9) Right tribe

Our environment has critical impact on our habits, and health behaviors are contagious. Detrimental behaviors like excessive social drinking are contagious too. So, choose a tribe that supports your personal health goals.

Blue Zones and Holistic Wellness

As I explained in this post, holistic wellness is built on 7 dimensions. The Blue Zones Power 9 principles happen to have many similarities with these 7 dimensions.

Therefore, holistic nutrition and wellness will automatically optimize your health and longevity. On my website, you will find plenty of resources to facilitate the journey, like the following action plan.

Your action plan to live longer and healthier

Take three simple steps:

1. Find where you are today.
2. Choose where you want to be.
3. Bridge the gap.

Knowing where we stand is always a first step to ignite change, therefore I suggest the following awareness action plan for step 1:

• reflect on your personal lifestyle choices and how they are impacting your wellness
• reflect on you beliefs, and see if they are impacting your personal lifestyle choices. For example, in my case, my belief that cholesterol levels were genetic prevented me from modifying my diet.

Next, for step 2, you may want define where you want to be and set your Wellness Vision

Lastly, for step 3, you can define Smart Goals to bridge the gap between where you are (awareness) and where you want to be (Wellness Vision).

Need help? A health and wellness coach like can guide you through the process.

Until my next article, be well.