The Mediterranean diet has long been hailed as the best diet for long-term health and longevity. However, according to Dan Buettner, founder of the Blue Zones project, there are several other communities around the world whose residents also live long and healthy lives. Buettner and his team have spent the past 20 years studying these communities and identifying the lifestyle factors that contribute to their longevity.
The Blue Zones are five regions in Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; Loma Linda, California; and Sardinia, Italy. In these regions, the population tends to live to be 100 years or older, and they live healthier lives compared to the average American. The key to their longevity lies in their daily habits and routines.
Buettner emphasizes that genetics only play a small role in determining lifespan, with lifestyle and environment accounting for the majority. This means that individuals have control over their own health and can make choices that support longevity.
One of the key habits of the Blue Zone residents is their approach to food. Rather than following restrictive diets, they focus on eating until they are mostly satisfied, rather than overeating. They consume a variety of nutritious foods, with an emphasis on whole grains, nuts, seeds, beans, legumes, fruits, and vegetables. Red and processed meats, sugar-sweetened beverages, and refined grains are limited. Following this type of diet from an early age may add more than 10 years to a person’s life expectancy.
Limiting added sugars is another important habit of the Blue Zone residents. They intentionally consume a small amount of added sugar, no more than 7 teaspoons per day, compared to the average American who consumes about 17 teaspoons. This means avoiding sugary drinks, processed foods, and desserts.
Cooking at home is also a common practice among Blue Zone residents. They take pride in making cooking an event, often preparing meals with family recipes and sharing them with loved ones. This allows for more control over the ingredients used and promotes portion control.
Sharing meals with others is another habit that contributes to longevity. Blue Zone residents often have strong social networks that support healthy behaviors. By sharing meals with others, individuals not only benefit from the nutritional value of the food but also experience increased happiness, engagement with the community, and overall satisfaction with life.
Lastly, incorporating physical activity into daily life is a key habit of the Blue Zone residents. They engage in regular movement without thinking about it, through activities such as gardening, housework, and walking. Regular exercise, whether it’s cardio, resistance training, yoga, or tai chi, has been shown to improve mood, increase strength, and reduce the risk of various diseases.
While the Mediterranean diet may be popular for its health benefits, it’s important to recognize that there are other lifestyles that can contribute to longevity. By adopting these healthy habits, individuals can take control of their own health and increase their chances of living a long and vibrant life.