“Blue Zones” are regions of the world where people consistently live longer, healthier lives, often reaching 90–100 years old with lower rates of chronic disease.
The five original Blue Zones are:
- Okinawa in Japan
- Ikaria (one of the Greek island)
- Sardinia, Italy
- Loma Linda in California
- the Nicoya peninsula in Costa Rica
The concept was popularized by Dan Buettner after he studied communities with unusually high longevity. In these areas, people reach age 100 at 10 times greater rates than in the United States. Perhaps more importantly, they lived well for much longer than average - more active, happier and with much lower rates of chronic disease such as heart disease, stroke and type 2 diabetes.
He coined the phrase 'the power 9' to refer to lifestyle factors all these communities have in common.
You can incorporate any combination of these lifestyle changes into your life. Any one of them will help, but the more you add, the more they will contribute to improving both your physical and mental wellbeing and your longevity.
1. A diet built around your gut bacteria (even if they didn't know it)
Perhaps the easiest, and certainly one of the most tangible, is diet. People in blue zones focus more on plants, with bean, including fava, black, soy, and lentils, at the centre of most Blue Zone diets. Meat - mostly pork, is eaten sparingly (once every 5-6 days) and in small portions of 80-110 grams.
This has a lot in common with the Mediterranean diet, where fruit, vegetables, seeds, nuts and pulses from a major part of the diet, unsaturated oils replace saturated fats, meat is eaten sparingly and ultra-processed food is kept to a minimum.
2. It's not just what you eat, it’s how much
The amount they eat is also important. In Okinawa, people practice the 80% rule - stopping eating when they are 80% full. People in the Blue Zones eat their smallest meal in the late afternoon or early evening and do not snack after that. Mindful eating - chewing and savouring every mouthful without distraction - can help your body recognise when you have had enough.
3. Movement, minus the gym membership
Exercise is also key. Most people in Blue Zones don't go to the gym or run marathons. Instead, they live in a way that they're constantly 'nudged' into a naturally active lifestyle. They grow food and flowers themselves and clean their homes without labour-saving devices. Taking the stairs rather than the lift; walking rather than driving shorter distances; gardening; and going out for regular walks with a friend all count.
4. Stress, belonging, and the gut-brain connection
Keeping stress to a minimum is also important. It's impossible to eliminate all stress from your life. But they all find time in their day to destress - whether by remembering their ancestors, praying or having a siesta. Practicing mindfulness or meditation is perhaps the obvious alternative in our lives.
5. Knowing your sense of purpose
People in the Blue Zone all have a sense of purpose - Nicoyans call it plan de vida. This is about more than work. It means feeling a valued part of your community. They tend to have a strong sense of belonging within their community - in Blue Zones this almost always involves a faith-based community (of any denomination). They have a strong connection with family, investing in their children and taking care of elderly relatives.
Finally, people in Blue Zones are often surrounded by social circles with healthy lifestyles, with low rates of smoking, moderate levels of alcohol without any binge-drinking and low levels of obesity.
Summary
Every one of the Power 9 habits - plant-forward eating, mindful portions, natural movement, stress relief, purpose, and community - supports the gut in its own way, and the effects compound. You don't have to adopt all nine at once. Even one change, sustained over time, is a meaningful step toward supporting your gut and, if the Blue Zones are anything to go by, a longer, fuller life.
Introducing La Dolce Digestione this summer.
Sources
Lessons from the Blue Zones. (2015). Link.
Blue Zones Lessons From the World’s Longest Lived. American Journal of Lifestyle Medicine. (2016). Link.
