- Various communities around the world have populations that live disproportionately in the hundreds.
- Dietary patterns within these dispersed communities have been studied to discover how they might contribute to longevity.
- A healthy diet can have many health benefits, but it’s just one factor.
Netflix recently released a four-part documentary series titled “Live to 100: Secrets of the Blue Zones.” It quickly became one of the streaming service’s most popular new shows.
In it, Dan Buettner — author of several Blue Zone-themed books — visits centenarians around the world to learn about their lifestyle habits: exercise routines, social support, sense of purpose and, well, sure, their diet. .
What commonalities did these long-time people from disparate cultures share? Could the food they eat – or avoid – be the secret to their longevity?
Here’s what the experts say.
A blue zonefor those not already familiar with the term, refers to a geographic area where the average human lifespan is disproportionately high compared to surrounding areas, or even most of the rest of the world.
The idea first came from a article from 2004 Published in Experimental gerontologyin which colored maps were used to track the average lifespan on the island of Sardinia, and the highest concentrations of centenarians were colored blue.
Other blue zones were later proposed, and today the term is generally understood to include five locations:
- Nicoya Peninsula, Costa Rica
- Ikaria, Greece
- Sardinia, Italy
- Okinawa, Japan
- Loma Linda, California, United States of America
This list presents something of a conundrum. The Blue Zones are separated by continents and each has its own cultural, geopolitical and socio-economic norms.
Could they all, by chance or choice, share the same diet?
It turns out that there is no definitive “blue zone diet”. However, there are significant overlaps between nutritional values of the blue zone.
Jordan Hill, chief dietitian at Top Nutrition Coaching, told Healthline: “The way people eat in the Blue Zones is not necessarily a ‘diet’ because it is an eating pattern, there is no so no “forbidden foods” or “rules” about what someone does. can and cannot eat. Rather, the emphasis is on moderation and balance, and occasional treats can be part of that.
“Common eating patterns in Blue Zones emphasize plant-based foods (fruits, vegetables, legumes, whole grains) and healthy fats (olive oil, nuts, seeds),” Hill said.
Most blue zones are not strictly vegetarianalthough meat consumption is markedly different from the typical American diet.
“Although people in these regions still eat meat, it tends to be less frequent and in smaller portions. Portion control In general, mindful eating is a common practice, and meals are usually eaten communally,” Hill said.
Dr. Amanda Velazquez, DABOMdirector of obesity medicine at Cedars-Sinai, agreed, telling Healthline that people in Blue Zones share similar values when it comes to food and nutrition.
“Vegetables should be the predominant food group in your diet. Choose beans, tofu and nuts like vegetable proteins, and limit or exclude protein-rich lean meats to a small portion of your diet. Drink alcohol in moderation and eat mindfully, that is, eat until you are only 80% full, which in Okinawa is a principle of that blue zone known as the Hara Hachi Bu” Velazquez said.
Will respecting the eating habits of the blue zone guarantee you a lifespan of one hundred years? Experts say no.
“While these diets can provide valuable information on promoting wellness, it is important to approach them with realistic expectations and a balanced perspective. They are not a magic bullet for health and longevity and it is important to consider individual variations,” Hill said.
So, are blue zone eating habits much ado about nothing? No, either, experts say.
“The fundamental principles are supported by science, many of which fall within a traditional framework. Mediterranean diet it is well established in the literature that it has a wide range of health benefits, including improving cardiovascular health, high blood pressure, metabolic syndrome and much more,” said Velazquez.
Ultimately, it comes down to presentation and expectations, but experts agree that blue zone eating habits have value.
“Whether blue zone regimes are overrated or not depends on how they are represented and interpreted. If someone is looking to increase their longevity and improve their overall health, it is important to make a long-term commitment to any healthy changes,” Hill said.
Making any type of dietary change can be difficult, and often, to get the most benefits, you need to maintain these changes for a long time.
The key to success? Start small.
“I would recommend someone start making healthy changes to their habits gradually over time. It’s important to set realistic goals that can be sustainable in the long term,” Hill said.
It’s also important to keep in mind that eating healthy isn’t an all-or-nothing issue.
“These are guiding principles and not hard and fast rules. Consuming sweets in moderation and eating out is a part of life. This should not be seen as a rulebook to follow, but rather as guiding principles to help them make healthier choices in the rapidly changing world we live in today,” Velazquez said.
“Being flexible in your approach can help avoid discouragement or disappointment if adherence to new habits isn’t ‘perfect,’” Hill suggested.
Being flexible also means avoiding the trap of “cheat days” that might come to mind with other popular diets.
“Having structured ‘cheat days’ is not advisable – it once again reinforces the negative food culture that has plagued our society for decades,” Velazquez said.
Although there is no one-size-fits-all blue zone diet, the eating habits of people living in blue zones can still offer valuable insights into the power of making healthy decisions.
“Even following one of the principles of the Blue Zone Diet can have an impact on your health. Choose one principle and focus on it. If your current diet doesn’t include enough vegetables, start thinking about ways to include more, for example,” Velazquez said.
Of course, diet is probably just one factor among many that contributes to the longer lifespans of people living in the Blue Zones.
“It is important to note that while diet can play an important role in longevity and overall health, other areas like physical activity, social connections and stress reduction also plays a role,” Hill said.
“Ultimately, your diet and lifestyle should improve your enjoyment of life and overall well-being. Make choices that promote physical and mental health while allowing joy and social connection through food,” Hill added.
