From intermittent fasting to finding a social circle, there are numerous lifestyle changes purported to increase the human lifespan.
But which of these factors actually contribute to increased longevity, and which are simply passing trends? By studying the Blue Zones—regions around the world known for their high concentration of individuals living past the global average—we can identify common patterns that may have played a role in extending the lifespan of their community members.
What Is a Blue Zone?
According to the founder of the Blue Zones concept, Dan Buettner, 80% of a person’s lifespan is influenced by their lifestyle and environment. To better understand this data and identify which factors contribute to longer life expectancies, Buettner and his team of demographers pinpointed five regions across the world where people consistently live longer than average—often into their 90s and even 100s.
Where are these five magical areas, you ask? The geographic regions known as Blue Zones consist of:
- Loma Linda, California
- Ikaria, Greece
- Nicoya, Costa Rica
- Okinawa, Japan
- Sardinia, Italy
Each zone is characterized by residents who meet the following criteria:
- Live to 90 or older.
- Experience a higher quality of life.
- Share similar lifestyle habits that contribute to their longevity.
- Participate in cultural traditions that promote longevity.
- Reside in communities with specific environmental features, such as walkable neighborhoods, access to nature, clean air and low stress.
Factors That Make Blue Zones Different: The Power 9
Buettner’s research found that each of the Blue Zones had nine common denominators that he believes slow the aging process, allowing many to live past the United States national average of 77.5 years.
Those factors make up the Power 9, which we discuss below:
#1 Move Naturally
Blue Zone inhabitants reside in settings that make physical activity a part of their daily lives. That’s not to say they take part in structured exercises like going to the gym or 30 regimented minutes of cardio every day. Rather, they live in areas that promote movement, whether they’re strolling from their house to the market or gardening fresh herbs and produce in their backyards.
#2 Purpose
In Blue Zones, people have a sense of purpose, also known in Japanese as “ikigai,” or “a reason for being.” Understanding that they’re here for a reason motivates these individuals to live more fulfilling lives. According to Buettner, knowing your purpose can add an extra seven years to your life expectancy.
#3 Down Shift
Experiencing stress is a natural part of life. It’s how you manage those stress levels that can decrease the likelihood of experiencing chronic inflammation, a condition that occurs when someone lives in a consistent state of stress. Residents of Blue Zones maintain low levels of stress by taking time to unwind through regular relaxation practices, such as meditation, spending time with family and friends and prayer.
#4 80% Rule
The 80% rule refers to eating in moderation, which includes only filling your stomach until you’re about 80% full. This promotes less overeating and better digestion and metabolism. But how do you know when you’re 80% full? Try pausing between bites and checking in with yourself to assess your level of fullness.
#5 Plant Slant
Much of the Blue Zones diet is plant-based. Food commonly found in their meal rotations include:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts
In addition, inhabitants of Blue Zone areas only eat meat about five times per month, and each serving size is three to four ounces.
#6 Wine at 5
Have you ever heard the saying, “a glass of wine a day keeps the doctor at bay”? According to Buettner, citizens of all Blue Zones (except Adventists) drink alcohol regularly. Additionally, his research shows that moderate drinkers—those who consume one to two glasses per day—often outlive the non-drinkers.
#7 Belong
Dan Buettner found that many centenarians he interviewed were active participants in faith-based groups. He observed that the specific religious beliefs of these individuals mattered less than their involvement in the events and activities within these communities. The social connections they made helped them maintain close relationships, provided emotional support when needed and perhaps added to one of the other Power points: Purpose.
#8 Loved Ones First
Intergenerational housing is common in Blue Zone communities, where grandparents often reside with their children and grandchildren or live within walking distance. Additionally, Blue Zones have a lower divorce rate, with many couples committed to lifelong partnerships, which may contribute to an increased life expectancy of up to three years.
#9 Right Tribe
Blue Zone residents often surround themselves with like-minded individuals who share their values and healthy habits. From a young age, they form “tribes” that reinforce positive behaviors, such as managing stress, partaking in daily physical activity and eating balanced meals.
Help Older Adults Embrace the Next Phase of Their Lives
Following the Power 9 isn’t the only way to increase your life expectancy. Older adults also benefit from regular visits to the doctor and seeking assistance from professionals in the field of aging.
The University of Florida offers several online graduate programs in aging that have been tailored for working professionals interested in advancing their careers in the industry, including:
All of our graduate programs are ideal for those who want a deeper understanding of the aging process and want to give their resume an edge when applying to a health-profession school. And the benefits don’t end there! As an online student, you’ll enjoy:
- Affordable tuition rates
- Flexibility to complete coursework on your timeline
- No GRE requirement
- Year-round start dates
Find the program that aligns with your career path in aging, and apply today!
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK298903/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/