Blue zone diet and lifestyle: Why centenarians are blue – Mayo Clinic Press

Many people think of nutrition and exercise as a prescription that requires a lot of determination to follow. Every day, a person can force themselves to eat five vegetarian meals or log 10,000 steps, for example.

However, in so-called “blue zones” – where people tend to live longer and healthier lives – health-promoting behaviors come more naturally. Instead of relying on fitness trackers, gyms or special diets, these people are weaving movement and nutrition into their lifestyle and goals, says Robert J. Pignolo, MD, Ph.D., an experienced Mayo Clinic physician-scientist. in gerontology, geriatric medicine and orthopedics.

What are the blue areas?

Many years ago, Dan Buettner, a reporter for National Geographic, traveled the world with a group of scientists to uncover the secrets of longevity. His tour highlighted five ecosystems that are home to people living longer and healthier than the average person, including the highest number of centenarians.

Buettner called these areas “blue zones” in reference to the blue circles that scientists of the past drew on maps to highlight areas where people live longer.

These areas include the following areas:

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

What is the diet and lifestyle of the blue zone?

The special diets and lifestyles of blue zone residents vary from region to region.

For example, in Nicoya, Costa Rica, squash, corn and beans form the basis of the traditional diet.[6] On the other hand, the people of Ikaria, Greece, tend to follow a Mediterranean diet that emphasizes produce, grains, beans, potatoes, and olive oil.

However, these people also share some of the following common characteristics.

Eat in moderation

People in the blue zone tend to eat foods with small to moderate portions, which helps them maintain a healthy weight. You may have heard this referred to as the “80% rule.”

Buettner came up with this phrase from the Okinawan Mantra “Hara hachi bu,” which loosely translates to “eat until you are eight (out of ten) full.”

Inspired by Confucius, this mantra is often recited before a meal to remind oneself to eat in moderation and avoid excessive drinking.

If you’re interested in following this diet, you don’t need to go on extreme diets like the “one meal a day” intermittent fasting protocol, says Dr. Pignolo. Instead, do the following:

• Give yourself moderate portions. That means there are no seconds and no maximum. To reduce portions further, try going from a full dinner plate to an appetizer-size dish.
• Do not eat more than three meals a day.
• Do not snack between meals.

Dr. “Doing all of those things can result in at least a 10 percent reduction in calories,” says Pignolo.

Follow a plant-based diet

Gray zone foods usually contain whole, unprocessed foods that are high in nutrients and unhealthy fats and sugars. Plant foods such as fruits, vegetables, beans, legumes, nuts and whole grains are whole grains. These foods are full of vitamins, minerals and antioxidants that can help protect against disease and promote overall health.

Additionally, blue zone diets may include lean proteins such as fish, chicken and eggs, but red meat is rarely eaten. Dairy products are also limited or avoided altogether.

Learn more: How to start a plant-based diet.

Live actively and purposefully

People in blue areas exercise a lot, but they don’t go out to the gym very often.

Dr. “They are active in their daily lives,” says Pignolo.

They tend to go with a goal rather than achieving a predetermined number. For example, a person in a blue zone can walk or ride a bicycle from one place to another instead of traveling by car.

Often, blue zone activities and entertainment also work. For example, sheep herders in Sardinia, Italy, walk at least three miles a day as they traverse rugged mountains. In Okinawa, Japan, many people garden every day, growing produce that they eat and share with their neighbors. In Nicoya, Costa Rica, people find purpose and joy in completing daily physical tasks such as sweeping, walking to different places, tending cattle and washing their clothes by hand.

Following their example, think of ways to walk with purpose and joy. You can:

• Volunteer to walk dogs to an animal shelter or build homes for a non-profit.
• Spend time doing things you enjoy, such as dancing, fishing or gardening.
• Walk or bike to anywhere within a kilometer.
• Meet other active people for games of pickleball, volleyball and other team activities.

Know the reason for being there

In Okinawa, there is a phrase, “Ikigai,” which translates to “purpose of life.” Similarly, in Nicoya, Costa Rica, the phrase “plan de vida” translates to “spiritual plan” or “life plan.”

People living in these villages do not just sleep during the day. Instead, a deep sense of purpose gives them a reason to wake up. When combined with a strong sense of community and faith, this sense of purpose can help with stress. It can also help keep people active as they age.

To strengthen your “plan de vida”, think of activities that can help you contribute to the good of your community. As Okinawans, can you take care of a garden and share the produce or flowers with your neighbors? Or maybe you can rely on your unique work skills. If you are a teacher, for example, you can volunteer to teach local children. Or, if you work in the health sector, you can volunteer your skills at a non-profit clinic. Finally, if you are active in a religious organization, you can volunteer to be in that position.

How does a blue zone lifestyle slow down aging?

Most of his work, Dr. Pignolo has been interested in finding ways to slow down the aging process.

“If you target the root causes of aging instead of the diseases that occur with aging, you can target many of the diseases associated with aging immediately,” he says. “The blue areas give us a real-world example of how an intervention can have a big impact on long-term health.”

Blue zone foods and lifestyle changes work together to help you maintain a healthy weight, which, in turn, can help you live longer, says Dr. Pignolo.

A plant-based diet with moderate portions reduces the number of calories you eat, he says. Purposeful physical activity helps you increase the number of calories you burn. That sense of purpose can help bring you closer to your community and stress. As a result, you may find it easier to eat less and move more.

The important thing, however, is to find ways to live the blue zones in your daily life. That way, you will continue to follow these principles throughout life.