Is living in a “blue zone” the secret to living a long life and staying healthy in old age?

Over the past few decades, humans have Average life It is steadily increasing and we are now living longer than ever before. However, although we all wish to live longer, How can we live well at the same time?The answer may lie in the world's “blue zones,” specific regions and countries where people tend to stay healthy into old age.? It turns out it all has to do with community, nutrition, low stress, and several other lifestyle factors. So how can you adopt a so-called “blue zone” diet?

Aging is an inevitable part of life, which may explain why we are so drawn to the quest for longevity. The allure of eternal youth is driving a multibillion-dollar industry, ranging from anti-aging products, supplements, and diets for people who want to extend their lives.

Looking back to the early 20th century, the average life expectancy in the UK was around 46 years. It will be almost 82 years today. In fact, we are living longer than ever before, likely thanks to medical advances and improved living and working conditions.

But living a long life comes at a price. Today, the prevalence of chronic and degenerative diseases is high, and heart disease consistently ranks at the top of the list. So while we're interested in things that might help us live longer, maybe we should be more interested in living healthier and longer. Improving “healthy life expectancy” remains a global challenge.

Interestingly, high percentages of centenarians who exhibit remarkable physical and mental health have been found in certain locations around the world. As an example, ACAIA's research on the Italian island of Sardinia identified a “Blue Zone” (so named because it was marked with a blue pen), where people living in the mountainous region of the Middle East A larger number of residents reached their homeland. his 100th birthday compared to the wider Sardinian community.

This longevity hotspot has since expanded and now includes several other regions around the world that are home to more long-lived, healthy people. Along with Sardinia, these blue zones are now widely recognized as the Greek island of Ikaria. Okinawa Prefecture, Japan. Nicoya, Costa Rica. and Loma Linda, California.

In addition to living longer, people living in these areas also enjoy being part of a community, having a purpose in life, eating nutritious and healthy food, keeping stress levels low, and having a purpose. They seem to share other commonalities, centering around a certain amount of daily exercise and physical exercise. task.

Their longevity may also be due to their environment, such as being largely rural (or less polluted), or to specific longevity genes.

However, research suggests that genetics may account for only 20 to 25 percent of longevity. In other words, human lifespan is a complex interaction of lifestyle and genetic factors, which contribute to longevity and health.

Does the secret lie in our eating habits?

When it comes to diet, each blue zone has its own unique approach, so no particular food or nutrient alone explains the amazing longevity observed. Interestingly, however, diets rich in plant foods (such as locally grown vegetables, fruits, and legumes) appear to be fairly consistent across these regions.

For example, Seventh-day Adventists in Loma Linda are primarily vegetarians. For Okinawan centenarians, high intakes of flavonoids (compounds typically found in plants) from purple potatoes, soybeans, and vegetables have been shown to improve cardiovascular health, including lower cholesterol levels and lower rates of stroke and heart disease. associated with improvements in

In Nicoya, consumption of locally produced rice and beans is thought to be associated with longer telomere length. Telomeres are structural parts at the ends of chromosomes that protect our genetic material. Our telomeres shorten each time our cells divide, and gradually become shorter as we age.

Certain lifestyle factors (such as smoking and poor diet) can also shorten telomere length. Longer telomeres may be partially associated with longevity, as telomere length is thought to act as a biomarker of aging.

But a plant-based diet isn't the only secret. In Sardinia, for example, meat and fish are consumed in moderation, along with locally grown vegetables and traditional foods such as acorn bread, pane carasau (sourdough flatbread), honey and soft cheeses.

It has also been observed that in some Blue Zone regions, tea as well as olive oil and wine (in moderation – around 1-2 glasses per day) are included. All of these contain powerful antioxidants that can prevent cell damage caused by aging.

Perhaps the protective effects of various nutrients in centenarians' diets explain their extraordinary longevity.

Another surprising observation from these longevity hotspots is that meals are typically freshly prepared at home. The traditional Blue Zones diet also doesn't seem to include ultra-processed foods, fast foods, or sugary drinks, which can accelerate aging. So it may be just as important to consider what these long-lived people are not doing as what they are doing.

There also seems to be a pattern of eating until you are 80% full (in other words, partially reducing calories). This is also important in helping to deal with age-related cell damage, which can mean a longer life.

Many of the factors that make up these blue zone diets (mainly plant-based, whole foods) are associated with a lower risk of chronic diseases such as heart disease and cancer. Such a diet may not only contribute to a longer, healthier lifespan, but also support a more diverse gut microbiome, which is also associated with healthy aging.

Perhaps we can learn something from these remarkable centenarians. Diet is only one part of the picture when it comes to longevity, but it's an area we can do something about. In fact, it may be at the very heart of improving not only the quality of our health, but also the quality of aging.

– Additional coverage from the NZ Herald