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Blue Zones are regions around the world where people live exceptionally long and healthy lives. In these areas, many people reach over 100 years of age while remaining active and vital. Let’s take a look at how these people live and what we can take from their habits.

What are Blue Zones?

Blue Zones are geographic regions where people enjoy notably high life expectancies and exceptional health. The five most well-known Blue Zones are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and the community of Loma Linda in California (USA). In these regions, it's not uncommon for people to regularly live past 100 years. In fact, the number of centenarians in these areas is up to ten times higher than in other parts of the world.

People in Blue Zones are less prone to diseases commonly seen elsewhere, like diabetes, heart disease, or strokes. These illnesses are rare or even nonexistent there. The residents typically have a lower body mass index (BMI) compared to people in other regions. A lower body fat percentage plays a key role in their long, healthy lives, and obesity is hardly an issue. One well-known principle is the Okinawan saying, “Hara Hachi Bu,” which means stopping eating when you're about 80% full.

Nutrition in Blue Zones

The diet in Blue Zones is mostly plant-based, meaning they eat a lot of fruits and vegetables rich in fiber, vitamins, minerals, and antioxidants. Legumes, nuts, and whole grains are staples in their meals. Meat is consumed sparingly and in small portions, mainly poultry or pork. This ensures they get healthy fats, proteins, and fiber, all of which help reduce the risk of heart disease and diabetes. Fermented foods like sauerkraut, kimchi, and kefir are also part of their diet, promoting a healthy gut.

In some Blue Zones, such as Okinawa and Ikaria, fish is a vital source of protein and heart-healthy omega-3 fatty acids. Seafood like octopus and shellfish are common in Okinawa's traditional cuisine, while in Ikaria, locally caught fish are frequently eaten.

Green tea is also a daily staple in some Blue Zones. In Sardinia, a special type of green tea called "Zischia," made from wild herbs, is popular. Coffee is consumed as well, but in moderation and typically in its pure form, without sugar or milk.

A key focus is placed on the quality of the food. Most products are purchased fresh and seasonally or grown at home, with many people cooking for themselves rather than relying on processed foods.

Daily Life in Blue Zones

Regular physical activity is an inherent part of life in the Blue Zones. There are no special workout routines or gym memberships. Instead, people stay naturally active through walking, cycling, gardening, or practicing traditional crafts.

Social connections and a strong sense of community are particularly significant in the Blue Zones. People support each other, share values and traditions, and feel part of a larger collective. They maintain a positive outlook on life, appreciate the small joys, and tackle challenges with optimism. This leads to a lot of happiness and very little stress. Taking time for themselves and prioritizing rest and relaxation are also common practices.

The natural environment plays a vital role, too. Blue Zones are surrounded by clean air, clear water, and ample sunlight. There is less smoking, and getting enough sleep is a priority.

Closing Words

There’s a lot we can learn from the people in Blue Zones. Their dietary habits are easy to incorporate into our daily lives. However, adopting their relaxed mindset might be a bit more of a challenge.