Want to live to 100?
Take some lessons from the world’s ‘blue zones’, where people live long and healthy lives
By Caroline Roberts
Want to live to 100?
Take some lessons from the world’s ‘blue zones’, where people live long and healthy lives
By Caroline Roberts
You may have heard of the term ‘blue zones’. These are places around the world associated with the longevity of the people that live there – with a large number reaching their 100th birthday.
American writer and explorer Dan Buettner came up with the term 20 years ago after his team of researchers and scientists identified five longevity hotspots and marked them on the map in blue pen.
Blue zones hit the headlines again last year when a Netflix series documented the healthy lifestyle choices of people living there. Scientists estimate that genes are only responsible for around 25% of the variation in human lifespans.
So, what are the secrets of blue zones and what can we learn from them to help stay healthier into our later years?
Okinawa, Japan
Sticking to a traditional Japanese diet could be the secret to the long lives enjoyed by those who live on the country’s southern tip. Their diet is largely plant-based and rich in soya bean products such as tofu, along with fermented foods. Soy is a source of high-quality protein, fibre and omega-3 fatty acids, while fermented foods, such as miso, help boost friendly gut bacteria. Many Okinawans follow the ‘hara hachi bu’ tradition, which translates as ‘eat until you’re 80% full’. This encourages them to eat slowly and mindfully and keeps calorie intake under control.
Top tip
Try to eat more plant-based and fermented foods and watch your calorie intake.
Sardinia, Italy
A cluster of villages in the rugged, mountainous interior of Sardinia is home to a higher-than-average number of centenarians. Along with a healthy Mediterranean diet and a close-knit community, landscape seems to play a part. Researchers found a close connection between the steepness of a village and the lifespan of its inhabitants. Unlike in most parts of the world, men in Sardinia live as long as women, possibly because of the time spent climbing up the steep slopes in their traditional occupation of shepherding.
Top tip
Few of us are lucky enough to live in the mountains, but taking the stairs rather than the lift and walking up a hill rather than driving or taking the bus is a step in the right direction.
Ikaria, Greece
The Mediterranean diet of the inhabitants of the Greek island of Ikaria in the Aegean Sea likely contributes to their long lives. It’s a diet rich in olive oil, pulses, fresh fruit and vegetables, fish and dairy produce made from goat’s milk, with meat only eaten on special occasions. But what sets Ikaria apart is its tradition of self-sufficiency.
With no natural ports, islanders were forced to produce or forage for their own food for centuries. Everything from honey and wine to goat’s cheese is produced locally with minimal processing. This means their food retains more of its health-giving properties, such as antioxidants and gut-friendly bacteria.
Top tip
Try to cut back on ultra-processed products and eat more organic and whole food.
Nicoya, Costa Rica
A long life and prosperity are often closely linked. However, Nicoya on Costa Rica’s Pacific coast goes against the trend as it is one of the poorest parts of the country. Without many of the labour-saving devices we take for granted, residents do everyday chores such as chopping logs and grinding corn by hand, helping them stay fit and active.
Food is grown locally, and the staple diet of black beans, squash and maize provides all nine vital amino acids, or building blocks of protein, plus lots of fibre, vitamins and antioxidants. Many Nicoyans say another key part of their longevity is their ‘plan de vida’, or life plan. They have a clear sense of purpose in old age, continuing to work, taking care of younger family members and passing on their wisdom.
Top tip
Keep active and structure your time with hobbies and volunteering to maintain a sense of purpose.
Planning your next trip?
Make sure you’re covered with Benenden Travel Insurance. Other discounts are available to Benenden Health members including Expedia and Hotels.com.
We’re here for the little things as well as the big things
From practical daily support with services such as the 24/7 GP Helpline from wherever you are, to helping you with services like Cancer Support if you need it. You can find all the details about what’s included and excluded in your membership, plus how to access services in Your Guide to Benenden Healthcare. For information specific to your membership, log in to My Benenden or use the mobile app.