Healthy Diets and Blue Zones: What are They and What Foods Do People Eat There

Unlocking the Secrets of Longevity: What Can We Learn from Blue Zones?

What is the Blue Zone Diet, and how does it result in longevity? The city of Loma Linda, CA, could easily be overlooked by the average person. However, the city of about 21,000 has become the focus of national healthcare studies for decades. Just check out the city's official government website. You will see their mayor touting the unique status of the area as a place for researchers to learn more about the secrets to longevity.

It is not as though Loma Linda was plucked out of a hat when looking for a place to do this research. Instead, they were interested in it because of the city's unique status as a "blue zone." It is one of just a handful of cities and towns that have earned this distinction. It is also essential to understand what this means and the impact that such places can have on one's overall health. These fascinating areas may hold some secrets to living a long, healthy, and happy life.

There are certain aspects to how people in blue zones live that anyone can bring into their lives. We will talk about the diets that people in blue zones have, as well as the social choices that they make as well. Both of these things are incredibly important regarding the bottom line of how long an individual might live. Anything you can do to improve your odds of living a longer and happier life is worth consideration.

Researchers are still learning more about blue zones with each passing year. But certain things are already known about them. This is according to the extensive research done by those who have specifically decided to study these areas. We want to look at some of the things that are known about blue zones and how you can use what is known about them to change your life in ways that might make it last longer than it otherwise would have.

What Is Blue Zone Diet and Why Do They Matter?

We will further talk about healthy diets and blue zones. Finding the Fountain of Youth was an obsession for explorers centuries ago. While the mythical location has never been located, there is still plenty of interest from modern scientists. Researchers want to find areas where health outcomes for significant populations are better than what is seen throughout the rest of the population. These areas are Blue Zones.

Healthline.comoffers the following definition of what a blue zone is:

"Blue Zones" are geographic areas with lower rates of chronic diseases and a longer life expectancy. Diet, fasting, and exercise are factors associated with Blue Zones. Italy, Greece, Japan, Costa Rica, and the US have a Blue Zone.

These are the ones that researchers have discovered so far. There is a lot of interest in finding even more of these locations because of the potential to learn more about which life factors may contribute to a longer lifespan. As the public continues to seek information about blue zones, researchers are doing what they can to find more and more examples of blue zones in our vast world. We will look at some of the blue zones that have already been discovered to get an idea about what they look like and what future blue zones might look like as well.

Significant Blue Zone Locations

The concept of a blue zone is not a specific scientific term. Rather, it is a shorthand term used to refer to these very specific locations that have produced significantly improved longevity outcomes for the residents who live there. A few of the blue zones that have been uncovered so far include:

• Icaria, Greece: A Greek island whose residents are known to have a diet high in olive oil, red wine, and homegrown vegetables. These are much better diet choices than people in many other parts of the world. This may contribute to their lengthier lifespans.
• Okinawa, Japan: The world's oldest woman lived in Okinawa, Japan. Many other people in the Okinawa area have also had lifespans far beyond what is expected in the rest of the world. Thus, Okinawa has positioned itself in the minds of blue zone researchers worldwide.
• Nicoya Peninsula, Costa Rica: People in this area often work in physically demanding jobs well into old age. This may contribute to the fact that the Nicoya Peninsula in Costa Rica is known as a blue zone.

These are just three of the handful of areas identified in the world as being blue zones. Researchers don't know everything that might contribute to the longer-than-average lifespans. But, they have noted that most of the people in all of these blue zones tend to have healthier diets than other people in other parts of the world. It also appears that most of the people in blue zones do work that is more labor-intensive than the average person. Both factors might contribute to the extensive lifespans they can enjoy.

Difference Between Blue Zones and Western Societies

Western societies aren't structured for the easy lifestyle found in blue zones, but you don't need to travel to one to start reaping their benefits. Instead, you can take what we know about blue zones to figure out how to incorporate those aspects into your life. Enjoying the benefits of certain lifestyles can extend your lifespan, even in less ideal societies.

Today, we will learn about the various attributes of those living on healthy diets and blue zones. We are going to look at:

• The social lives of people in blue zones.
• The types of diets enjoyed by those in blue zones.
• How do the lifespans of those in blue zones compare to those in Western cultures?
• How can you bring the nutrients you need to live like those in blue zones do?
• How can you change your life to be more similar to those in blue zones?

The Social Life Aspects of People in Blue Zone Diet

People in blue zones live somewhat differently from the ways that many people in Western societies live. Many parts of our modern society are far from optimal when it comes to living a long and healthy life. Knowing the differences between how people live in blue zones and how people in other societies live means that we can compare different lifestyle choices to find the optimal decisions that should be made to live a longer life.

The things that people in blue zones tend to do that may contribute to their improved lifespans include:

Maintain Strong Family Ties

People in blue zones often have very close relationships with their families. They keep their loved ones close and frequently live with multiple generations of the same family under the same roof. This is a great way to live. It helps when dividing up the labor needed to maintain a household. Also, it is useful when times get tough, and community members need a little emotional support. Turning to one's family in those times of need is hugely important.

Have a Strong Sense of Purpose

Everyone wants to feel like their work is indispensable and that they are contributing to a better world. Those in blue zones take this very seriously and look for a sense of purpose in everything they do daily. This can help them and their mental health and may contribute to living a longer life. After all, mental health is just as important as physical health when living a long and happy life.

Faith-Based Lifestyle

Those with ties to their faith community can often enjoy a longer lifespan. This likely ties into the fact that being an active member of a community of faith provides people with this sense of purpose that they need to enjoy their day-to-day experiences. Additionally, having a solid tie-in to one's faith community means you have people to turn to if you are going through an illness or other difficulty.

Good Social Networks

Having a supportive network of friends and other loved ones is a great way to maintain your mental health and the lifestyle you want to have. A solid social network means that you have people that you can reliably count on in good times and bad. Not only can you turn to them when you need help, but you can also offer them help when they need it. This kind of back and forth is the kind of thing that builds a person up and makes it easier to live a long and happy life.

Performing Acts of Kindness

They say you should try to do something kind for someone else daily. Small acts of kindness are a great way to help improve your sense of purpose and make for better mental health outcomes. Although life can be hectic and stressful, it is nice to know that small acts of kindness can be done in mere minutes. This can pay dividends for one's life satisfaction and perhaps longevity.

Anyone can engage in these activities, regardless of location. Consider joining a faith-based community. It's beneficial as it facilitates acts of kindness and helps in finding a supportive social network. Many find fulfillment in attending religious services and appreciate the positive impact it has on their lives.

Blue Zone Diet Fueling Extraordinary Lifespans

Everyone wants to know what foods to include in their diets to achieve the long lifespans seen in blue zones. There is evidence that healthier diets in these areas contribute to longevity. Knowing the best diets allows you to make choices that improve your chances of living a longer, happier life. Bear in mind that the diet of individuals residing in a blue zone typically consists of the following:

Heavily Plant-Based Diets

People in blue zones predominantly consume a plant-based diet, making up about 95% of their food intake, significantly higher than the global average. This contributes to the long lives that people in blue zones enjoy. After all, by not taking in all those animal products, the people living in blue zones can avoid some of the negative health impacts of eating meat.

Whole Foods

Many foods in the developed world are processed through factories. This is useful in the sense that we can get more food out to more people in our society. However, the downside to all of this is that those processed foods lack many of the nutrients that whole foods have within them. That's why people in blue zones rely upon a whole-food diet. They enjoy the nutrients of whole foods, which is what their bodies crave.

A Preference for Fish

Many of us can hardly imagine what it would be like to eliminate meat from our diet or even to reduce it as much as those in blue zones do. That said, it is possible to enjoy meat in one's diet still as long as one is careful about the types of meat that they eat. In particular, it is a good idea to prefer fish over other types of meat. Fish lower in the food chain are your best option, as they are lower in mercury and other toxins. Great examples of fish that are low on the food chain include sardines and mackerel.

Light on Dairy

The other thing that is a radical change from the diets that most people consume is that those in blue zones tend to consume minimal dairy. They might enjoy something like yogurt or goat's milk a couple of times per week, but they try to limit the amount of dairy they consume to keep their dairy consumption to a minimum.

Significantly Reduced Sugar Intake

Most of us know that we probably consume too much sugar. It tastes great, and it is easy to trick ourselves into thinking we need to eat these things, but that's not the case. Those who live in blue zones tend to avoid food-added sugar altogether. Those sugars can cause inflammation. It can cause health issues and discomfort. Avoiding both of those things makes for a better and happier life. As such, getting away from foods with added sugar is the way to go. It is not easy to pull off in our modern world, but it is a step you can take to make your life more like someone in a blue zone.

A Cup of Beans (or More) Per Day

One critical dietary choice of individuals in blue zones is consuming at least one cup of beans daily, a staple food found worldwide and integral to their diets. Incorporating this into your diet is a choice that could enhance your health. While adopting a blue zone diet doesn't guarantee a specific lifespan, it's associated with better life expectancy compared to global averages. Integrating these dietary changes can lead to noticeable health benefits over time, provided you remain consistent.

How Do Healthy Diets & Blue Zone Lifespans Compare to Western Lifestyles?

Just how does the blue zone diet differ from Western culture? No one ever knows for certain when their life will end. Some live very short lives, while others can enjoy extensively long lifespans. Those in blue zones have significantly longer lifespans than people in most Western societies. In fact, Vcu.edureports that the average lifespan for someone in a Western society is 78 years. Those in blue zones often enjoy a lifespan of 90+ years.

The way that people live in blue zones is quite a bit different from how people in many other Western societies operate. It makes all the difference when looking at how long someone in a given area is likely to live. Those of us in Western societies can learn from how people in blue zones live. We can also incorporate that into our own lives. It is more complicated to do in a Western society. This is because of the way that those societies are set up. It is still possible to pull off for those who are highly motivated to do so.

The thing that makes an area become known as a blue zone is entirely based on the number of years that the average person lives within the area. When that average is significantly higher than most of the rest of the world, it is a blue zone. That is what makes those areas interesting to researchers.

All in all, we know that Western societies aren't perfect, but they aren't entirely bad when it comes to life expectancy. There are many modern advantages in these societies. That shouldn't be taken for granted. That said, you should also look at how those in blue zones do what they do and understand that there are likely some things you can learn from living the way they do.

Integrating Blue Zone Diet Nutrients Into Your Diet

You don't have to move to a blue zone to start making some changes in your life that allow you to enjoy some of the same benefits that those in these areas already enjoy. The best thing you can do is start incorporating certain nutrients into your diet. You will want to follow what those in those blue zones are doing, and that means making a few routine changes to the way that you consume foods and beverages.

Eat More Plants

Eating more plants is one of the blue zone diets. Western diets are often very heavy in meat and dairy. Those are two staples of a Western diet that you need to reduce in your own diet if you wish to eat like those in blue zones. You should focus on eating more plants to get the necessary nutrients to have a healthy and well-balanced life. After all, people in blue zones attribute between 95% to 100% of their dietto plants. This is a big ask for many people who are eating plenty of meat in their diet.

If you are going to make a change like this, consider the benefits of growing your own plants and incorporating those into your diet. At the very least, this will help you save some money that you would have had to spend in the grocery stores. It will also give you a good excuse to get out into your garden for some exercise as you tend to your plants.

Drink Plenty of Water

A person can make many beverage choices on a given day, and many of us are not so great at selecting the things that will add real value to our lives. It is always best to stay as hydrated as possible to keep your body functioning at the highest possible level. You should make sure to skip out on caffeinated drinks such as soft drinks and coffee in favor of more water.

The vast majority of us don't drink nearly enough water to keep ourselves hydrated and functioning at an optimal level. If you are concerned about this, you can start to carry a water bottle around with you everywhere that you go. Many people bring their water bottles with them to work, the gym, and everywhere else that they go. Simply having a water bottle with them is a great reminder to continue drinking water. Sometimes, just keeping a visual reminder is a great way to stay on track with your hydration needs.

Eat Beans Every Day

One of the healthiest choices you can make for your diet is eating beans daily. They are an inexpensive food you can purchase in bulk at the store and add to almost any dish. This is great because beans add a lot of flavor to those dishes and also are a great source of fiber. People in blue zones eat beans with virtually every meal. It also helps them to stay as healthy as they are. Luckily, there are also many different types of beans, so you can add plenty of variety to every meal in which you include beans. Don't be afraid to get creative and explore how different types of beans pair with various foods. Try it for yourself; just ensure you eat beans within as many meals as possible.

When buying beans, remember to check the sodium content, as canned beans often have higher levels than recommended for a healthy diet. Instead, you should go for the bagged dry beans and prepare those in your own home. They have lower sodium levels and are generally healthier for you. Just make sure you eat beans every day.

Bring in Whole/Non-Processed Foods

Another one of the blue zone diets is who/non-processed foods. The less processed the foods that you eat, the better. You simply don't get the nutrients you could enjoy with whole foods when eating processed foods. Remember this when you are checking labels in the store. The label will tell you if what you are looking at is a whole food or not. If it turns out that it is a whole food, then you should purchase some to keep around your house.

Taking small steps towards eating more whole foods is a great way to make the small shifts you need to make to have a healthier and more balanced diet. It is about keeping the foods around to help you eat more like someone in a blue zone.

For example, you can try our Daily Greensproduct to have a delicious treat that is full of prebiotics and vitamin D. It also has clean ingredients. You can also try our Daily Redsproduct to enjoy a drink that contains two whole servings of fruits and vegetables. Also, antioxidants that will make you feel great.

Enjoy Fish on Occasion

Eating some fish from time to time as a part of your diet can be good for you. It is an excellent source of protein, and that protein is lean and easy to consume. It is also difficult for many people to completely give up eating meat. Eating fish can be a great way to keep some meat in your diet. This is while you are still getting used to your new blue zone diet.

Many people in blue zone societies are geographically close to bodies of water. Thus, they end up eating a fair amount of fish as part of their overall balanced diet. You can take this lesson from them and start to eat some fish as part of your diet.

Start Making Your Life More Like Those in Blue Zones

We hope you learned a lot regarding the blue zone diet. You have now read about the research regarding the way that people in blue zones live. Know that there are changes that you can make to your own life. This is to make it more like the lives that those in blue zones live. If you choose to do so, you can begin to make some of those changes starting today. You just need to make a firm commitment to doing so. Also, understanding the payoff that you will enjoy if you stick to it.

It is often all about small changes that start to have a real impact. For example, bring a water bottle with you everywhere. This is one small change that you can make to stay more hydrated. Don't try to make it harder on yourself than you need to. Instead, take the small steps you can today to mold your life more into the likeness of someone living in a blue zone. You and your loved ones will appreciate the efforts that you have made to make your life better.

So, let's start right now. Take a few moments to make a list of the changes that you need to make. You can use what you have read here as your baseline. This is to get some ideas about what you should do to improve your lifestyle. Everything from switching up your diet to performing acts of kindness can improve your life and the quality you get out of every day. Make that list today and explore how you can get more out of each day.

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