"Okinawa in Japan, Sardinia in Italy, the Nicoya
Peninsula in Costa Rica, Ikaria in Greece and the city of Loma Linda in
California are called blue zones - areas whose inhabitants enjoy good health
and long lives. What is their secret?
The analysis of demographic data and conversations with
seniors in selected areas around the world allowed us to distinguish five
regions that were considered the most beneficial for healthy functioning for
many decades of life.
The 5 mentioned places where people live to old age in full
health were indicated by Dan Buettner, a longevity researcher and author of
publications devoted to it. Inspired by a trip to Okinawa in 2000, aimed at
discovering the secret of the longevity of the local inhabitants, he decided to
discover other regions where life follows a similar rhythm. With the support of
the National Geographic team and a group of demographers and scientists, he
traveled around the world, trying to identify places where representatives of
local communities are able to live to old age in good health.
Blue circles on the map
The analysis of demographic data and countless conversations
with seniors in selected areas around the world allowed us to distinguish five
regions that were considered the most beneficial for healthy functioning for
many decades of life. When marking subsequent points on the map, demographers
working with Buettner - Gianni Pes and Michel Poulain - drew blue circles
around them to precisely indicate individual towns in their immediate vicinity.
At further stages of research, the term blue zones was used to define these
places.
The observations made, conversations conducted and analyzes
of the indicated places allowed scientists to determine that the inhabitants of
the 5 mentioned regions of the world have a number of common features, share
similar values and lead a lifestyle consistent with several principles.
Specifically: with nine. They were called Power 9.
Strong nine
The above-mentioned principles are divided into four
categories: movement, proper outlook on life, healthy eating and interpersonal
relationships. As Dan Buettner emphasizes, at the top of the Power 9 list is
natural physical activity (Move Naturally). Using the example of the Nicoya
Peninsula, the author of the publication "Live to 100: Secrets of the Blue
Zones" notes that for many decades people living in the indicated regions
of the world did not have access to modern technologies or even cars, which resulted
in the need to move around on their own. – These 100-year-olds never learned to
drive cars. They traveled on foot all their lives - he emphasizes in an
interview with CNN.
At the same time, he notes that the physical activity of
people living in blue zones is not related to attending the gym or training
beyond their own strength. It is a natural part of their lifestyle, resulting
from working in the field, garden or regular walks.
Ikigai, i.e. a clear goal of action
In the "right outlook on life" category, the
concept of a precisely defined purpose of a person's actions every day
(Purpose) was distinguished. On the island of Okinawa it is called
"Ikigai", on the Nicoya Peninsula it is called "plan de
vida". Each of them can be translated as the phrase: "Why do I wake
up every day?"
A clearly defined goal of action, belief in the meaning of
one's existence and the need to get out of bed every morning allow one to start
each new day calmly, which, according to Buettner and the scientists cooperating
with him, contributes to extending life by at least seven years.
The next item on the Power 9 list is the ability to regulate
stress levels (Downshift). Although representatives of blue zones experience
difficulties and, like the rest of the population, are exposed to stress, they
have developed ways to cope with its negative effects: residents of Ikaria find
time every day for a regenerative nap, seniors from Okinawa - to remember their
ancestors, while in Loma Linda regular prayers are common.
The "healthy eating" category opens with the 80%
rule, which means ending a meal when hunger is satisfied by 80%. Among the
people of Sardinia, the prevailing attitude is "lacscia il tavolo con un
pizzico di fame", literally translated as: "leave the table with a
slight feeling of hunger". The most abundant meal is eaten in the morning,
and each subsequent meal is gradually smaller in volume.
In the evening you
should avoid eating high-calorie, difficult-to-digest foods.
Not only the quantity, but also the quality of food consumed
is important in blue zones. A balanced diet based mainly on vegetables and
plants (Plant slant) includes, among others, corn, beans, pumpkin, lentils,
soybeans. Meat - mainly pork - is eaten on average five times a month, and the
portion size can be compared to a deck of cards. Although alcohol is not
excluded from the diet, its doses are also considered moderate, which is
another rule mentioned on the mentioned list.
The closest ones come first
In the category of interpersonal relationships, Dan Buettner
lists three more principles concluding the Power 9 list: Loved Ones First,
which allows you to give proper priorities to relationships with people who are
part of your immediate family; membership (Belong), which allows people who
belong to groups with similar views or religion and meet at least four times a
month to extend their lives by 4 to 14 years, and Right Tribe, i.e. surrounding
oneself with close friends who provide support at every level stage of life.
The inhabitants of Okinawa call such groups "moais", to refer to the
circle of five closest people outside the family, accompanying them in current
events, supporting them in difficult times, but also sharing their friend's
passions or interests.
Sardinia and Okinawa, Texas?
After reviewing the above rules, CNN Health journalist Dr.
Sanjay Gupta, in a conversation with Dan Buettner, tries to determine whether
it is possible to recreate the conditions prevailing in blue zones in other
regions of the world and, therefore, to realize the dreams of longevity also
beyond the five points on the map marked with blue circles. - Of course! – the
author replies with full conviction, citing as an example the city of Fort Worth,
Texas, where he and his team have been conducting regular research for five
years since 2015. – After this time, we recorded an approximately 5% decrease
in the obesity rate, a 17% increase in physical activity among residents who
declared regular, at least half an hour of exercise three times a week, and a
31% decrease in percentage of people who smoke cigarettes.– Their well-being, stress resistance and approach to life have improved.
This happened not only because we convinced residents to eat beans, but mainly
because of regular negotiations with local suppliers - restaurants, schools,
grocery stores - to make healthy products more affordable, he explains.
The activity of Buettner's team was not limited only to
ensuring that Fort Worth residents had access to healthy food. – We talked to
the city authorities, convincing them of the need to create walking areas and
bicycle paths, which would give residents the opportunity to move around on
their own instead of using public transport. It all worked great! Although we
don't have Sardinia or Okinawa in Texas yet, progress is visible, he assures.
Although Dan Buettner's team has not yet reached Poland,
using the observations he made, it is worth gradually implementing the
principles described. There are only nine of them, but the benefits are
countless.
Sources:
https://edition.cnn.com/
https://www.washingtonpost.com/
https://www.bluezones.com/"
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