Five regions of the world have been called “blue zones” because communities here have the lowest rates of chronic disease and high life expectancy. Many of their residents live over 90 years, and the number of centenarians is increasing.
Vegetables and fruits are staple foods in the diet of the inhabitants of the “blue zones”. Freepik.com
The life expectancy of people has increased over time, and some scientists estimate that the age limit that the human species can reach is about 150 years, said the scientist Frederic Saldman, a cardiologist author of the many popular health books.
Today, people’s life expectancy is 73.3 years (70.7 for men and 76 for women), 20 years higher than in the 1960s, and on an upward trend. Around 2080, she will exceed 80 years, according to United Nations reports.
According to Worldmeter.com’s annual statistics, the countries with the highest life expectancy are: Hong Kong (85.6 years), Japan, South Korea, French Polynesia, Switzerland, Australia, Italy, Singapore, Spain and Reunion (the a little 83 years old).
In Romania, life expectancy is 76 years (79.7 for women, 72.6 for men), 15 years higher than in the 1950s.
Blue Zones on Earth
Five regions of the world are known as “blue zones” due to the fact that many of their inhabitants reach old age. The “Blue Zones” are located in Italy, Japan, Greece, Costa Rica and the United States of America and were first named as such by Dan Buettner, a researcher and author involved in the study of human longevity.
According to the author of the book “Blue Zones”, the places with the highest percentages of nonagenarians and centenarians are Icaria, in Greece, the Ogalistra region of Sardinia, the Nicoya Peninsula of Costa Rica, the Okinawa island of Japan and the city of Loma Linda, California (USA).
Some scientists show that genetic inheritance is a less important factor in why people reach the ages of over a century, instead diet and lifestyle contribute significantly to their longevity.
A common thing for residents of the Blue Zones is a diet based on plant-based and unprocessed foods, even if meat is not excluded from the diet, according to studies cited by the health publication Healthline.com.
According to the publication, the following foods are often found in the diets of residents of the Blue Zones:
Vegetables: They are an excellent source of fiber and many different vitamins and minerals. Eating more than five servings of fruits and vegetables a day can significantly reduce the risk of heart and chronic disease and death.
Legume: Legumes include beans, peas, lentils and chickpeas and are all high in fiber and protein. A number of studies have shown that consumption of legumes is associated with lower mortality.
Whole grains: Whole grains are also high in fiber. A high intake of whole grains can lower blood pressure and is associated with reduced chronic disease and death from heart disease.
Nuts: Nuts are excellent sources of fiber, protein and fat. Combined with a healthy diet, they are associated with reduced mortality and may even help reverse metabolic syndrome.
Other factors that define each of the blue zones
The local Okinawan diet, where there are more than 54 centenarians per hundred thousand inhabitants, consists of foods low in fat and salt, such as whole fruits and vegetables, legumes, tofu and seaweed. Low stress and spirituality contributed to their health, scientists show.
“Okinawa people tend to follow the 80 percent rule, which they call ‘hara hachi bu.’ This means they stop eating when they feel 80 percent full, rather than 100 percent. This prevents them from eating too many calories, which can lead to weight gain and chronic disease. A number of studies have also shown that eating slowly can reduce hunger and increase satiety compared to eating quickly.” reports Healthline.com.
A recent study of 600 centenarians in Okinawa shows that islanders age slowly and have a low risk of chronic disease and about 80 percent less chance of heart disease. They also spend 97 percent of their lives without a disability.
Frequent consumption of fish from Icaria and Sardinia, an important source of Omega 3, is considered by scientists to be important for heart and brain health. The Mediterranean diet rich in vegetables and olive oil also supports the longevity of the locals. Loma Lima, the city with the highest longevity rate in the US, is home to a large Adventist community – known for its plant-based, non-alcoholic dietary preferences.
In contrast, in the “blue zones” of Sardinia and Icaria, consumption of local red wine with a high level of antioxidants is common.
Apart from the diet, the researchers showed that movement and physical activities, as well as “naps” of several tens of minutes, common to many inhabitants of the Mediterranean areas, could contribute to increasing their longevity. Family and community play an important role in increasing life expectancy.
“Blue areas are usually religious communities. A number of studies have shown that being religious is associated with a lower death rate. This may be due to social support and reduced rates of depression. In some blue areas, grandparents often live with their families. Studies have shown that grandparents who care for their grandchildren are more likely to live longer,” Healthline.com reports.
